Amathiphu asheshayo
- Beka ithayima lokunyakaza njalo ngemva kwemizuzu engu-30 kuya ku-60.
- Zungezisa amahlombe akho uvule isifuba sakho ngehora ngalinye.
- Yelula uze ufike ekudonseni okumnene, ungalokothi ufike ebuhlungwini obucijile.
Maphakathi nentambama ngokuvamile uyakuzwa. Ukuqina emahlombe, intamo eqinile, ubuhlungu emhlane ongezansi obungekho ngehora lesishiyagalolunye. Awenzanga lutho olunzima. Yiyo kanye inkinga. Ukuhlala ungasukumi amahora kuwuhlobo lwako lokucindezeleka.
Lapho uhlala usesimweni cishe esifanayo isikhathi eside, imisipha esentanyeni yakho, emahlombe, nasemhlane ongenhla ihlala inwebekile buthule, bese iqala ukukhononda. Isixazululo asidingi ijimu, ukushintsha izingubo, noma ngisho ukusukuma isikhathi esiningi. Ukwelula okuncane okumbalwa, okusakazwe kulo lonke usuku, kugcina ukuqina kungabambi.
Kungani ukuhlala ungasukumi kukukhathaza
Imisipha iyakuthanda ukunyakaza. Ukunyakaza kumpompa igazi elisha kuyo bese kusetha kabusha ubude bayo. Yibambe endaweni eyodwa bese iyaqina inciphe, okuyisizathu sokuthi amahlombe akho anwenwele ezindlebeni futhi intamo yakho ibe buhlungu ntambama.
Kukhona nesizathu esijulile sokuqhekeza ukuhlala isikhathi eside futhi. Izikhathi ezinde ezingaphazamiseki zokuhlala zihlobene nezingozi eziningi zempilo, futhi ikhambi elithembeke kunazo zonke lilula ngokumangalisayo: sukuma unyakaze imizuzu embalwa njalo. Ucwaningo olulodwa olukhulu lwathola ukuthi ukushintshanisa nje imizuzu engu-30 yokuhlala ngosuku ngomsebenzi olula kwakuhambisana nengozi ephansi ngempela yokufa eshumini leminyaka elilandelayo. Akudingeki uguqule wonke umsebenzi wakho. Kudingeka uphazamise ukuma.
Uhlelo olufushane ongalwenza esihlalweni sakho
Ngena ekweluleni ngakunye kancane futhi uze ufike lapho kuzwakala njengokudonsa okumnene kuphela, ungalokothi ufike ebuhlungwini obucijile. Phefumula ngokujwayelekile futhi ubambe ngakunye cishe imizuzwana engu-15 kuya ku-30. Akukho lapha okufanele kubukeke kushaqisa ngokwanele ukuba osebenza naye akuqaphele.
- Ukukhulula intamo. Hlala uqonde. Thambekisa kancane indlebe yakho yesokudla ihlombe lakho lesokudla uze uzwe ukwelula ohlangothini lwesobunxele lwentamo yakho. Bamba, bese ushintsha uhlangothi. Ukuze wenze okwengeziwe kancane, beka isandla sakho kancane ekhanda lakho, ungadonsi.
- Ukuzungezisa nokuphakamisa amahlombe. Phakamisa womabili amahlombe uwaqondise ezindlebeni zakho, ubambe umzuzwana, bese uwadedela awe. Phinda izikhathi ezimbalwa, bese uwazungezisa kancane ngemuva ngezindingiliza ezinkulu. Lena yindlela esheshayo kunazo zonke yokukhulula umhlane ongenhla oqinile.
- Umvuli wesifuba. Hlala onqenqemeni lwesihlalo sakho, welulele izandla zombili ngemuva bese uzibamba uma ukwazi, bese uphakamisa kancane ucindezele amathambo amahlombe akho ndawonye. Amahora okuthayipha agoqa amahlombe aye phambili, futhi lokhu kususa okunye kwakho.
- Ukusonta umgogodla uhlezi. Hlala uqonde, beka isandla sakho sesokudla ngaphandle kwethanga lakho lesobunxele, bese uphenduka kancane uye ngakwesobunxele, ubheke ngaphezu kwehlombe lakho. Bamba, bese usonta ngakolunye uhlangothi. Kwenze ngobumnene emhlane ongezansi.
- Ukwelula isihlakala nengalo engezansi. Welula ingalo eyodwa, intende ibheke phezulu, bese usebenzisa esinye isandla ukudonsa kancane iminwe ibheke kuwe. Shintsha uhlangothi. Izihlakala zakho zenza umsebenzi omningi othulile ku-keyboard.
- I-figure-four uhlezi. Welulela iqakala lakho lesokudla phezu kwedolo lakho lesobunxele bese, ugcina umhlane wakho uqondile, uncike phambili kancane uze uzwe ukwelula esinqeni sesokudla. Shintsha uhlangothi. Izinqe eziqinile zingumthombo ofihliwe wobuhlungu bomhlane ongezansi.
Lelo iqoqo lonke, futhi lithatha cishe imizuzu emihlanu. Ungakhetha nje futhi ezimbili noma ezintathu lapho unomzuzu okhululekile phakathi kwemihlangano.
Yenza kwenzeke ngempela
Izinhloso ezinhle azinqobi ikhalenda elimatasa. Isikhuthazo esincane siyanqoba. Beka ithayima elithulile noma isikhumbuzo sekhalenda njalo ngemva kwemizuzu engu-30 kuya ku-60, futhi lapho likhala, sukuma, welula, gcwalisa amanzi akho, noma uhambe kancane uye efasiteleni. Namathisela isikhumbuzo ezintweni osuvele uzenza: yelula intamo yakho ngenkathi ikhasi liloda, zungezisa amahlombe akho kukho konke ukushayela ucingo, wenze umvuli wesifuba njalo lapho usukuma.
Uma umhlane wakho noma intamo isivele ibuhlungu izinsuku eziningi, ezimbalwa zalezi phakathi kwemisebenzi zingehlisa ubukhali. Zihlanganise nokulungisa uhlelo lwakho ukuze ingxenye engenhla yesikrini sakho ibe seduze nezinga lamehlo futhi izinyawo zakho ziphumule ziqondile, okukugcina ungeluleki intamo uye phambili kwasekuqaleni.
Lapho ukuqina kungaphezu kokuqina
Lokhu kwelula kungokokuqina okujwayelekile kokuhlala usuku lonke. Uma unobuhlungu obucijile, obehla ngengalo noma umlenze, obuza nokufa amandla noma ukujuluza noma ubuthakathaka, noma obungapheli noma yini oyenzayo, lokho kufanele ingxoxo nodokotela noma nodokotela wokwelapha ngokunyakaza kunokwelula okunye. Kuyafana nanoma yibuphi ubuhlungu obulandela ukuwa noma ukulimala. Akukho lapha okufanele kube buhlungu; uma ukwelula kubangela ubuhlungu kunokudonsa okumnene, yehla.
Umzimba wakho awuzange wakhelwe ukubamba isimo esisodwa amahora ayisishiyagalombili. Wunike amakhefu amancane ambalwa, futhi uzokuthwala kuwo lonke usuku ngokukhululeka kakhulu.
Imithombo
- Mayo Clinic, Desk stretches: Video collection
- Harvard Health Publishing, Why you should move, even just a little, throughout the day
- Harvard Health Publishing, The end of painful sitting