Amathiphu asheshayo
- Misa ithayima ukuze usukume cishe njalo ngemva kwehora eliyingxenye.
- Yenza izingcingo nokugcwalisa amanzi umile.
- Yelula izinqe zakho nemisipha yasemuva kwamathanga izikhathi ezimbalwa ngosuku.
Wahlala phansi ngo-9. Isikhathi esilandelayo owabheka phezulu ngempela, sekudlule u-2. Umhlane wakho uyabuhlungu, imilenze yakho iyasinda, ikhanda lakho alicaci, futhi ukhathele ngandlela thile yize ungenzanga lutho ngokomzimba nhlobo. Leyo ngxenye yokugcina eyona exakayo. Kungenzeka kanjani ukuthi ukuhlala uthe nse kukushiye ukhathele kangaka?
Kuvela ukuthi umzimba wakho wakhelwe ukunyakaza, futhi uyaqaphela uma ungakwenzi. Izikhathi ezinde zokuthula azikho maphakathi. Zisebenza ngokuthulile zimelene nawe, futhi umuzwa wokungacaceleki nowokukhathala uyindlela umzimba wakho okusho ngayo.
Ingxenye ekhuthazayo ukuthi isixazululo sincane. Awudingi ukuguqula umsebenzi wakho noma impilo yakho. Ikakhulukazi udinga ukuphazamisa ukuhlala, ngobumnene nangokuvamile.
Ukuthula kwenzani emzimbeni wakho
Uma uhlala isikhathi eside, imisipha yakho emikhulu, leyo esemilenzeni nasezinqeni, empeleni iyacisha. Imisipha ekhululekile idonsa ushukela omncane egazini lakho, ngakho ushukela wakho wegazi nendlela umzimba wakho ophatha ngayo amafutha kokubili kuya endaweni engenampilo phakathi nosuku olude lokuhlala.
Abacwaningi e-Harvard balandelele ukuthi lokhu kuholelaphi. Ukuhlala isikhathi eside kuxhunywe nengozi ephakeme yesifo sikashukela sohlobo lwesibili, isifo senhliziyo, isifo sohlangothi, nokushona kusenesikhathi, futhi imiphumela iba bonakala kakhulu uma usuhlala amahora angu-9 noma ngaphezulu ngosuku. Ukuhlala isikhathi eside kangaka ngaphandle kokunyakaza kwangempela, ucwaningo oluthile luthola, kuphethe ingozi empilweni yakho ezingeni lezinye izici ezinkulu zengozi.
Kukhona nenkokhelo esheshayo, leyo oyizwa ngempela. Amahora esihlalweni afinyeza imisipha engaphambili kwezinqe zakho aqinise imisipha yasemuva kwamathanga, okuqinisa amalunga akho futhi kudonse umhlane wakho ophansi namadolo asuke ezindaweni zawo ezijabulisayo. Leyo iyimbangela yangempela yobuhlungu basemini.
Kungani nengqondo yakho ikuzwa
Leli yisayithi lempilo yengqondo, futhi ukuhlala kubalulekile lapha ngesizathu esingaphezu kwezinqe zakho. Ukunyakaza kuphusha igazi elisha nomoya-mpilo ebuchosheni bakho. Ukuthula kuhambisa kancane lowo mfudlana. Uma usuhlale esihlalweni amahora, ukunaka, inkumbulo, nokuhlakanipha kwengqondo kuvame ukwehla, okuyingxenye yesizathu sokuthi inkungu ingene phakathi kwasemini.
Kukhona nengxenye yesimo sengqondo. Izinsuku ezinde zokuhlala ungenzi lutho zihlotshaniswa namazinga aphezulu esimo sengqondo esiphansi nokukhathazeka. Umzimba nengqondo azizona izinhlelo ezihlukene lapha. Ukwenza umzimba wakho unyakaze ngisho isikhashana kungenye yezindlela ezizinze kakhulu, ezithembeke kakhulu zokuphakamisa ikhanda elisindayo nokuzolisa elinganqeni. Impilo ezolile, elinganiselayo inzima ukuyigcina usesihlalweni ongasuki kuso.
Isixazululo ukunyakaza, hhayi ukuhlala uqonde ngokwengeziwe
Nansi ingxenye efanele ukubanjelelwa. Akudingeki ususe usuku lokuhlala ngokuzivocavoca okujezisayo. Okusiza kakhulu ukwephula ukuhlala, ngezingcezu ezincane, usuku lonke.
Isiphakamiso esivamile ukunyakaza imizuzu embalwa cishe njalo ngemva kwehora eliyingxenye. Abacwaningi be-Harvard baqotho ukuthi inombolo eqondile ethi "njalo ngemva kwemizuzu engamashumi amathathu" iyisivumelwano esinengqondo kunomthetho oqondile. Nokho isimiso esingaphansi kwaso siqinile: ukuphazamiseka okufushane, okuvamile kuyabaluleka. Ukusukuma, ukuya ekhishini, nokubuya kusetha kabusha imisipha ebicishile futhi kwenze igazi lakho lihambe futhi.
Izindlela ezimbalwa zokwenza lokho kuzenzakalele:
- Misa ithayima elithulile. Cishe njalo ngemva kwehora eliyingxenye, sukuma imizuzu emibili noma emithathu. Hamba uyogcwalisa ingilazi yamanzi. Bheka ngaphandle kwewindi. Buye uhlale phansi.
- Nanyathisela ukunyakaza ezintweni ozenzayo kakade. Yima ngenkathi yezingcingo zonke. Hamba uye kozakwenu esikhundleni sokuthumela imilayezo. Sebenzisa izitebhisi.
- Kwakhe ezikhaleni. Paka kude kancane. Yehla esiteshini ngaphambili. Yenza umjikelezo wehhovisi noma webhloko phakathi kwemisebenzi.
- Yelula izindawo eziqinile. Ukwelula izinqe nemisipha yasemuva kwamathanga umile njalo ngemva kwamahora ambalwa kukhulula izingxenye ezifinyezwa ukuhlala.
Akukho kulokhu okudinga ukushintsha izingubo zakho noma ukuthola ihora ongenalo. Kuwukuconsa okuzinzile kokunyakaza okuncane, futhi lokho kuconsa kwenza umsebenzi wangempela.
Iphuzu ngamadeski okuma
Amadeski okuma asiza abanye abantu, kodwa ukuma uthe nse usuku lonke nakho akusona isixazululo. Kungaletha ubuhlungu bawo bomhlane nokuvuvukala kwemilenze. Ukunqoba akukhona ukuma esikhundleni sokuhlala. Kungu *kushintsha isimo nokunyakaza* esikhundleni sokubamba noma yisiphi isimo esisodwa amahora. Shintshanisa, guqula, uhambe.
Ukuthi nini uxhumane nomuntu
Okuningi kokukhathala okuvela ekuhlaleni kuyadamba uma usuqala ukunyakaza kakhulu phakathi nosuku, futhi cishe uzozwa umehluko ngesonto noma amabili. Kodwa naka izimpawu ezithile. Ubuhlungu obusha bomlenze, ukuvuvukala, ukufudumala, noma ukubomvu, ikakhulukazi emsanteni owodwa emva kwesikhathi eside sokuthula njengendiza noma usuku lokugula, kungakhomba ihlule legazi futhi kufanele kuhlolwe ngokushesha. Ubuhlungu obuqhubekayo bomhlane, izinqe, noma idolo ukunyakaza okungabudambisi bufanele ukubukwa udokotela noma udokotela wokwelapha ngokomzimba. Futhi uma unesimo senhliziyo, isifo sikashukela, noma esinye isikhathazo sempilo, buza udokotela wakho ukuthi yiluphi uhlobo lokunyakaza olukulungele ngaphambi kokushintsha okuningi.
Umzimba wakho ubulokhu ucela ukunyakaza kuze kube manje. Isixazululo ikakhulukazi ukumane ulalele, imizuzu embalwa ngesikhathi.
Imithombo
- Mayo Clinic, Sitting risks: How harmful is too much sitting?
- Harvard T.H. Chan School of Public Health, Make sitting less and moving more a daily habit for good health
- NIH News in Health, Don't Just Sit There!