Ukuhlala kuye kwachazwa njengokutshaya okutsha kwaye abantu abaninzi bacinga ukuba kuyingozi kakhulu kwimizimba yethu.Ukuhlala ngokugqithisileyo kuhambelana nokukhuluphala kunye nezifo ezingapheliyo ezifana nesifo sikashukela, uxinzelelo lwegazi, kunye nesifo senhliziyo.Ukuhlala yinxalenye yeenkalo ezininzi zanamhlanje. ubomi. Sihlala emsebenzini, endleleni, phambi kweTV. Nokuba ukuthenga kunokwenziwa ukusuka kwintuthuzelo yesitulo sakho okanye isofa. Ukutya okungafanelekanga kunye nokungabikho kokuzivocavoca kwandisa ingxaki, impembelelo enokuthi ihambe ngaphaya kwempilo yomzimba-ukukhathazeka, uxinzelelo kunye nokudandatheka kuye kwaboniswa ukwandisa ukusuka ekuhlaleni ngokugqithiseleyo.
'Indawo yokusebenzela esebenzayo' ligama elisetyenziselwa ukuchaza idesika ekuvumela ukuba utshintshe kwindawo yokuhlala nanini na uvakalelwa ukuba kuyimfuneko. Iidesika ezimileyo, abaguquli bedesika, okanye iidesika ze-treadmill zithathwa njengezona zilungileyo kwi-ergonomics kunye nemveliso. Izisombululo ezingaphantsi kwesandi se-ergonomically ziquka imijikelo yedesika, iidesika zebhayisekile, kunye namalungiselelo ahlukeneyo e-DIY. Abangaphambili baye banda ekuthandeni kwiminyaka yakutshanje kuba babonelela abasebenzi baseofisi ngesisombululo esithembekileyo nesizinzileyo sesifo sokuhlala ngokunciphisa kakhulu inani leeyure ezichithwe esitulweni.
Uphando lubonisa ukuba iindawo zokusebenza ezisebenzayo zinefuthe elihle ekutyebeni, intlungu emva, ukujikeleza kwegazi, ukujonga kwengqondo, kunye nemveliso.Izifundo zokuqwalasela kunye nophando lubonisa ukuba indawo yokusebenza esebenzayo inokunyusa umsebenzi womzimba, ukuphucula iimpawu zezempilo ezifana nobunzima, i-glucose yegazi, kunye nokuthuthuzela. amanqanaba, ukwandisa ukuzibandakanya, ukwandisa imveliso, kunye negalelo kulonwabo lwabasebenzi. I-British Journal of Sports izikhokelo zamayeza zincoma ukuma iiyure ze-2-4 ngexesha lomsebenzi ukuze uvune izibonelelo ezivela kwiindawo zokusebenza ezisebenzayo.
1. Isisombululo sokutyeba
Ukutyeba yeyona nto iphambili kwimpilo yoluntu kwihlabathi liphela. Ngokutsho kwamaZiko oLawulo noThintelo lweZifo, izigulo ezinxulumene nokutyeba ngokugqithiseleyo zibiza amakhulu eebhiliyoni zeerandi kwiindleko zonyango nyaka ngamnye eUnited States kuphela. esona sisombululo sisebenzayo kuba sinokusetyenziswa ngokulula yonke imihla.
Uphononongo lubonisa ukuba iidesksi ze-treadmill zinokuba luncedo ekungeneleleni ukukhuluphala ngenxa yokuba zonyusa inkcitho yamandla imihla ngemihla.6 Ukuhamba kunceda ukulawula amanqanaba eswekile yegazi kubantu abangaphambi kwesifo sikashukela kunye nokuphucula ezinye iimpawu zempilo ezifana noxinzelelo lwegazi kunye ne-cholesterol.
I-100 yeekhalori ezongezelelweyo ezisetyenzisiweyo ngeyure inokubangela ukwehla kobunzima be-44 ukuya kwi-66 lbs ngonyaka, ngaphandle kokuba ibhalansi yamandla ihleli (oku kuthetha ukuba kufuneka utye iikhalori ezincinci kunezitshisayo). Uphononongo lufumene ukuba lufuna kuphela ukuchitha iiyure ezi-2 ukuya kwezi-3 ngosuku uhamba kwi-treadmill ngesantya se-1.1 mph. Le yimpembelelo ebalulekileyo kubasebenzi abatyebileyo nabatyebe kakhulu.
2. Iintlungu eziNcitshisiweyo zokuBuya
Intlungu emva kwesinye sezizathu eziqhelekileyo zomsebenzi olahlekileyo kunye neentlungu ezisezantsi yimbangela eyodwa yokukhubazeka emhlabeni wonke, ngokutsho kwe-American Chiropractic Association. Isiqingatha sabo bonke abasebenzi baseMerika bavuma ukuba banamava abuhlungu emva konyaka ngamnye ngelixa izibalo zibonisa ukuba i-80% yabemi baya kubandezeleka emva kwexesha elithile ebomini babo.
Ngokutsho kweZiko laseKhanada leMpilo yoMsebenzi kunye noKhuseleko, ukuhlala iiyure ezinesimo esibi kunokunyusa intlungu ephantsi ngenxa yokuba ithintela ukuhamba kwegazi kwaye ibeka uxinzelelo olongezelelweyo kwi-lumbar spine.9 Ngedesksi yokuma, unokunciphisa ixesha lokuhlala, ulula. kunye nemilenze phezulu ukukhuthaza ukujikeleza kwegazi lonke ngelixa usenza imisebenzi efana nokuphendula umnxeba, kunye nokuphucula ukuma kwakho.
Ukuma kunye nokuhamba kunokuphucula ukulinganisela kwemisipha ngokomeleza imisipha kunye neegaments kumzimba wakho ophantsi kunye nokwandisa ukuxinana kwamathambo, okubangelwa amathambo anamandla kunye aphilileyo.
3. Ukuphuculwa kokujikeleza kwegazi
Ukujikeleza kwegazi kudlala indima ebalulekileyo ekugcineni iiseli zomzimba kunye namalungu abalulekileyo esempilweni. Njengoko intliziyo impompa igazi ngenkqubo yokujikeleza, ihamba kuwo wonke umzimba wakho, isusa inkunkuma kwaye izisa ioksijini kunye nezondlo kuwo onke amalungu. Umsebenzi womzimba ukhuthaza kwaye uphucule ukujikeleza kwegazi nto leyo, inceda umzimba ugcine uxinzelelo lwegazi kunye namanqanaba e-pH kwaye uzinzise ubushushu bomzimba ongundoqo.
Ngokwezinto eziphathekayo, ukuba umile okanye ungcono kodwa ushukuma usenokufumana ukuphaphama okwandisiweyo, uxinzelelo lwegazi oluzinzile, kunye nokufudumala ezandleni nasezinyaweni zakho (iindawo ezibandayo zinokuba luphawu lokungahambi kakuhle kwegazi) . uphawu lwesifo esiyingozi esifana nesifo seswekile okanye isifo sikaRaynaud.
4. Umbono oNgcolileyo ngengqondo
Umsebenzi womzimba ubonakaliswe ukuba unempembelelo entle kungekhona nje emzimbeni kodwa nasengqondweni. Abaphandi bafumanise ukuba abasebenzi abafumana ingqwalasela ephantsi, ukungazinzi, kunye nesithukuthezi emsebenzini banika ingxelo yokonyuka kokuphaphama, ukugxila, kunye nemveliso ngokubanzi xa benikwa ithuba lokuma.
Uvavanyo lubonisa ukuba ngaphezulu kwesiqingatha sabasebenzi baseofisini abakuthandi okanye bakuthiyile ukuhlala imini yonke. Kwaye nangona phantse isithathu sibhenela kwiwebhu nakumajelo eendaba ezentlalo, ngaphezulu kwesiqingatha sabasebenzi abavavanyiweyo bakhetha ikhefu elisebenzayo njengokuya kwindlu yangasese, ukufumana isiselo okanye ukutya, okanye ukuthetha nomntu osebenza naye.
Ukuhlala kuye kwafunyaniswa ukuba kwandisa ixhala kunye noxinzelelo. Olunye uphononongo lude lwafumana ikhonkco phakathi kokusebenza okuphantsi komzimba kunye nokudakumba.Isimo esibi sinokuba negalelo kwimeko ebonwayo ebizwa ngokuba yi "screen apnea". Ikwaziwa njengokuphefumla nzulu, i-screen apnea ithumela umzimba wakho kwimowudi 'yokulwa okanye yokubhabha', enokuthi ikhulise ixhala kunye noxinzelelo. Ngaphezu koko, i-posture enhle ibonakaliswe ukunciphisa ukudakumba okuncinci ukuya kwimodareyitha, ukwandisa amanqanaba amandla, ukunciphisa uloyiko ngelixa usenza umsebenzi onzima, kunye nokuphucula isimo sengqondo kunye nokuzithemba.
Ukuzilolonga kunye nokwandiswa komsebenzi womzimba jikelele kubandakanyiwe kwezona zikhokelo zempilo ezaziwayo kunye nezempilo ngesizathu. Ziye zaboniswa ukunciphisa ukungabikho emsebenzini, ukuphucula impilo, kunye nokunceda ukulawula uxinzelelo. 15 Ukungenzi mthambo kunokubangela ukuba uxinezeleko lwegazi lunyuke, nto leyo enokonakalisa imithambo yegazi, intliziyo nezintso ize ibe luxinezeleko olungapheliyo.
Uphando lwezenzululwazi luxhasa ukusetyenziswa kwendawo yokusebenza esebenzayo. Abasebenzi abamileyo banika ingxelo yokwandisa amandla kunye nokwaneliseka, umoya ophuculweyo, ukugxila, kunye nemveliso. Olunye uphononongo lwafumanisa ukuba ukuhamba kwidesika ye-treadmill kunenzuzo yokulibaziseka kwimemori kunye nengqalelo. Ukumamela kwezifundo kunye nenkumbulo kubonakaliswe ukuphucula kancinci emva kokuhamba kwi-treadmill.
5. Ukwandiswa koLindi loBomi
Kusekwe kakuhle ukuba ukonyuka kokuzivocavoca umzimba kunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo ezinxulumene nokutyeba kakhulu njenge-Type II yeswekile, isifo sentliziyo, kunye nesifo se-metabolic syndrome. Kukwangqinwe ukuba ukuhlala usebenza kunciphisa ithuba lokuhlaselwa yintliziyo, isifo sohlangothi, i-osteoporosis, kunye nesifo samathambo.
Uninzi lwezifundo zibonisa ukuba kukho unxibelelwano phakathi kokuncipha kwexesha lokuhlala kunye nokwanda kwexesha lokuphila. Kolunye uphononongo, izifundo ixesha labo lokuhlala lancitshiswa laya kutsho ngaphantsi kweeyure ezi-3 ngosuku bahlala iminyaka emibini ixesha elide kunabalingane babo abahleliyo.
Ukongeza, uphando lwezempilo lubonakalise ukuba iindawo zokusebenza ezisebenzayo zinciphisa inani leentsuku zokugula phakathi kwabasebenzi baseofisini, okukwathetha ukuba ukuhlala usebenza emsebenzini kunokugcina iindleko zakho zezempilo ziphantsi.
Ixesha lokuposa: Sep-08-2021