Amathiphu asheshayo
- Bophela uhambo olusheshayo ekhofini lakho elilandelayo noma ekugcwaliseni amanzi.
- Zama ukusukuma unyakaze cishe njalo ngemva kwemizuzu engu-30.
- Thatha izingcingo umile noma uhamba egumbini.
Wawuhlose ukusukuma. Wawuhlose ngempela. Bese kufika umyalezo, bese umhlangano, bese ngandlela thile sekungu-4 ntambama futhi wawusuke esihlalweni sakho kabili nje kanye. Uma lolo usuku lwakho, usebudlelwaneni obukhulu, futhi isixazululo akukhona ukuzama kanzima kakhulu. Kungukuhlela izinto ukuze ikhefu licishe lizithathele lona.
Kuqala, isizathu, ngoba sinkuthaza kakhulu kunokuthi "ukuhlala kubi." Lapho uhlala amahora, imisipha yakho ithula, futhi imisipha ethulile ayiwusizi umzimba wakho ukususa ushukela namafutha egazini lakho ngendlela enyakazayo eyenza ngayo. Abacwaningi base-Columbia University bakuhlola lokhu ngokuqondile. Ocwaningweni olwanyatheliswa ngo-2023 ephephabhukwini le-American College of Sports Medicine, abantu abathatha uhambo lwemizuzu emihlanu njalo ngemva kwemizuzu engu-30 yokuhlala babona ukukhuphuka kukashukela wegazi ngemva kokudla kwehla ngo-58 ephesenti uma kuqhathaniswa nokuhlala usuku lonke. Umfutho wegazi wabo wehla, futhi babika ukuzizwa bekhathele kancane futhi besesimweni esingcono somqondo.
Funda leyo ngxenye yokugcina futhi. Bekhathele kancane futhi besesimweni esingcono somqondo. Ikhefu alizange nje lisize izinombolo zabo. Lasiza intambama yabo.
Kungani iningi lezikhumbuzo zokunyakaza zihluleka
Abantu abaningi bafaka i-app ehlokoma njalo ngehora ibatshele ukuba basukume. Izinsuku ezimbalwa iyasebenza. Bese iba umsindo ongemuva, uyisusa phakathi nomcabango, bese ubuyela lapho uqale khona.
Inkinga akuwena. Isikhumbuzo sicela ukuba uphazamise noma yini oyenzayo ngohlelo lwesikhumbuzo, olucishe lungahambisani nokuma kwemvelo emsebenzini wakho. Ngakho noma uyasiziba noma uyasizonda. Okusebenza kangcono ukubophela ukunyakaza ezintweni ezivele zenzeka osukwini lwakho, ukuze ikhefu lihambe kanye nomzuzu obuvele uza noma kunjalo.
Bophela amakhefu ezintweni osuvele uzenza
Cabanga ngezigigaba ezincane eziphazamisa usuku lwakho ngaphandle komzamo kuwe. Iketela libila. Ucingo oluphelayo. Uhambo lokuya endlini yangasese. Ukuqala kwesiqephu se-TV. Ngasinye salezi siyisikhumbuzo esakhelwe ngaphakathi, futhi ungalengisa kancane kokunyakaza kuso.
- Njalo lapho ugcwalisa amanzi akho noma ikhofi, thatha indlela ende ubuye bese wengeza umjikelezo egumbini.
- Lapho ucingo luphela, sukuma uzungezise amahlombe akho ngaphambi kokuba uhlale kokulandelayo.
- Kukho konke ukuya endlini yangasese, yenza ukuqoshama okuhamba kancane okuyishumi noma ukwelula okufushane ngaphambi kokubuya.
- Lapho usukuma ukuze uthathe okuthile, hamba umzuzu owodwa owengeziwe esikhundleni sokuhlala phansi ngokushesha.
Ngoba lezi zinamathiselwe ezigigabeni ezivele zenzeka, awunciki enkumbulweni noma enkuthazweni. Iketela liyakukhumbuza. Ucingo luyakukhumbuza. Usuku lwakho lwenza ukusunduza.
Yenza ikhefu libe lincane kunalokho okuzwakala kunengqondo
Esinye isizathu sokuthi amakhefu anganamatheli ukuthi siwacabanga makhulu kakhulu. Uhambo lwemizuzu engu-20 luzwakala luhle futhi cishe alwenzeki osukwini olumatasa. Umjikelezo womzuzu owodwa ozungeze ikhishi uyenzeka, ngoba akukho zaba elikhulu ngokwanele lokweqa into encane kangaka.
Qala kancane ngendlela ehlazisayo. Sukuma welule imizuzwana engu-30. Hamba uye efasiteleni ubuye. Iphuzu akukhona ukufaka umsebenzi wokuzivocavoca. Kungukuqhekeza isihungu sokuma bese wenza imisipha yakho isebenze umzuzwana. Leyo mizuzwana iyahlangana osukwini kakhulu kunesikhathi esisodwa sobuqhawe oqhubeka usihlehlisa.
Uma ufuna umgomo, umsebenzi we-Columbia ukhomba cishe njalo ngengxenye yehora njengendawo enhle, futhi ngisho namakhefu amafushane emizuzu embalwa aye abonisa izinzuzo kolunye ucwaningo. Kodwa ungavumeli isikhala esiphelele sikumise. Noma yikuphi ukunyakaza kunqoba ukungenyakazi. Ukushintsha okunye kokuhlala kwakho ngomsebenzi olula kuyasiza, kuphelile.
Kwakhele egumbini, hhayi ekhanda kuphela
Ukuklama okuncane kwendawo kuhamba ibanga elide. Beka iphrinta ngaphesheya kwegumbi. Gcina ingilazi yakho yamanzi imincane ukuze udinge ukuyigcwalisa. Thatha izingcingo umile noma uhamba. Susa ishaja yakho uyibeke endaweni okumele uhambe uye kuyo. Ngasinye salezi siphendula umsebenzi ojwayelekile ube yisizathu sokunyakaza, ngaphandle kokuba udinge ukunquma noma yini kuleso sikhathi.
Uma usebenza nabanye, phakamisa umhlangano wokuhamba ngezikhathi ezithile. Ukukhuluma ngenkathi uhamba kubalulekile, futhi kuvame ukwenza ingxoxo ibe lula futhi.
Amanothi ambalwa aqotho
Amakhefu okunyakaza amayelana nokuqhekeza izikhathi ezinde zokuhlala, futhi angumbono omuhle kucishe wonke umuntu. Awathathi indawo yenzuzo ephelele yokuzivocavoca okuvamile, ngakho wacabange njengesisekelo, hhayi indlu yonke.
Uma unesifo senhliziyo, izinkinga zamalunga, izinkinga zokulinganisela, noma ululama ekulimaleni noma ekuhlinzweni, kufanele izwi elisheshayo nodokotela wakho ngokuthi uhlobo luni lokunyakaza oluphephile kuwe, futhi ugcine amakhefu akho emnene futhi engaphakathi kokukhululeka. Ubuhlungu obucijile buwuphawu lokuma, hhayi ukuqhubeka udabula.
Futhi uma ngokomzimba ungakwazi ukusukuma kalula, umoya usasebenza. Ukuzungezisa amaqakala, ukuzungezisa amahlombe, ukugxobagxoba izinyawo zakho, ukwelulela izingalo zakho ngaphezu kwekhanda usesimweni sokuhlala. Ukunyakazisa lokho ongakwenza, lapho ungakwenza, yikho okubalulekile. Umzimba wakhelwe ukushintsha izimo kaningi. Wunike amathuba amancane, avamile, alengiswe ezintweni osuvele uzenza, futhi uvame ukuwathatha.
Imithombo
- Medical News Today, 5-minute walks every 30 minutes may offset effects of too much sitting
- World Health Organization, WHO Guidelines on Physical Activity and Sedentary Behaviour
- National Center for Biotechnology Information, Targeting Reductions in Sitting Time to Increase Physical Activity and Improve Health