Ukuhlala kuchazwe njengokubhema okusha futhi abantu abaningi bakubheka njengokuyingozi kakhulu emizimbeni yethu.Ukuhlala ngokweqile kuhlotshaniswa nokukhuluphala kanye nezifo ezingapheli ezifana nesifo sikashukela, umfutho wegazi ophakeme, nesifo senhliziyo.Ukuhlala kuyingxenye yezici eziningi zesimanje. ukuphila. Sihlala emsebenzini, ohambweni lokuya emsebenzini, phambi kukamabonakude. Ngisho nokuthenga kungenziwa ngokunethezeka kwesihlalo sakho noma usofa. Ukudla okungenamsoco kanye nokuntuleka kokuzivocavoca kwandisa inkinga, umthelela wawo ongadlulela ngalé kwempilo engokomzimba—ukukhathazeka, ukucindezeleka, nokucindezeleka kuye kwaboniswa ukwanda ngokuhlala ngokweqile.
'Indawo yokusebenza esebenzayo' yigama elisetshenziselwa ukuchaza ideski elikuvumela ukuthi usuke endaweni yokuhlala noma nini lapho uzwa kudingekile. Amadeski amile, iziguquli zedeski, noma amadeski e-treadmill kuthathwa njengokuhamba phambili kwe-ergonomics kanye nokukhiqiza. Izixazululo ezinomsindo omncane we-ergonomically zihlanganisa imijikelezo yedeski, amadeski wamabhayisikili, nezinhlelo ezihlukahlukene ze-DIY. Ezakuqala ziye zanda kakhulu eminyakeni yamuva nje ngoba zinikeza abasebenzi basehhovisi isisombululo esinokwethenjelwa nesiqhubekayo sesifo sokuhlala ngokunciphisa kakhulu inani lamahora achithwa esihlalweni.
Ucwaningo lubonisa ukuthi izindawo zokusebenza ezisebenzayo zinomthelela omuhle ekukhuluphaleni, ubuhlungu beqolo, ukujikeleza kwegazi, ukubukeka kwengqondo, nokukhiqiza.Izifundo zokuhlola nokuhlola kubonisa ukuthi indawo yokusebenza esebenzayo ingakhuphula umsebenzi womzimba, ithuthukise izimpawu zezempilo ezifana nesisindo, ushukela wegazi, nokududuza. amazinga, akhuphule ukuzibandakanya, akhuphule izinga lokukhiqiza, futhi anikele enjabulweni yabasebenzi. Imihlahlandlela yemithi ye-British Journal of Sports incoma ukuthi ume amahora angu-2-4 phakathi nosuku lokusebenza ukuze uzuze izinzuzo ezivela ezindaweni zokusebenza ezisebenzayo.
1. Isixazululo Sokukhuluphala
Ukukhuluphala kuyinkinga ephezulu yezempilo yomphakathi emhlabeni jikelele. Ngokusho kweCenters of Disease Control and Prevention, izifo ezihlobene nokukhuluphala zibiza amakhulu ezigidigidi zamaRandi ezindlekweni zezokwelapha unyaka ngamunye e-United States kuphela. Isixazululo esiphumelela kakhulu ngoba nje singasetshenziswa kalula nsuku zonke.
Ucwaningo lubonisa ukuthi amadeski ama-treadmill angaba wusizo ekungeneleleni kokukhuluphala ngokweqile ngoba akhulisa izindleko zansuku zonke zamandla.6 Ukuhamba kusiza ukulawula amazinga kashukela egazini kubantu abangaphambi kwesifo sikashukela futhi kuthuthukise ezinye izimpawu zezempilo ezifana nomfutho wegazi kanye ne-cholesterol.
Amakholori engeziwe angu-100 asetshenziswa ngehora angase abangele ukuncipha kwesisindo esingu-44 kuya ku-66 lbs ngonyaka, inqobo nje uma ibhalansi yamandla ihlala njalo (lokhu kusho ukuthi kufanele udle ama-calories amancane kunawashisa). Ucwaningo luthole ukuthi kudinga kuphela ukuchitha amahora angu-2 kuya kwangu-3 ngosuku uhamba endaweni yokunyathelisa ngesivinini esingu-1.1 mph. Lona umthelela omkhulu kubasebenzi abakhuluphele nabakhuluphele ngokweqile.
2. Ubuhlungu Obuyancipha Emuva
Ubuhlungu obungemuva bungenye yezizathu ezivame kakhulu zokuphuthelwa umsebenzi kanye nobuhlungu obuphansi emuva yimbangela eyodwa ehamba phambili yokukhubazeka emhlabeni wonke, ngokusho kwe-American Chiropractic Association. Ingxenye yazo zonke izisebenzi zaseMelika ziyavuma ukuthi zibhekana nobuhlungu beqolo unyaka ngamunye kuyilapho izibalo zibonisa ukuthi i-80% yabantu izobhekana nenkinga yokubuyela emuva esikhathini esithile ekuphileni kwabo.
Ngokusho kweCanadian Centre for Occupational Health and Safety, ukuhlala amahora amaningi ngokuma okubi kungandisa ubuhlungu obuphansi emuva ngoba kuvimbela ukugeleza kwegazi futhi kubeka ukucindezeleka okwengeziwe emgodleni we-lumbar.9 Ngedeski elimile, ungakwazi ukukhawulela isikhathi sokuhlala, welula. futhi uxhume phezulu ukuze ukhuthaze ukujikeleza kwegazi sonke ngenkathi wenza imisebenzi efana nokuphendula ucingo, kanye nokuthuthukisa ukuma kwakho.
Ukuma nokuhamba nakho kungathuthukisa ibhalansi yemisipha ngokuqinisa imisipha nemigqa emzimbeni wakho ophansi futhi kwandise ukuminyana kwamathambo, okuholela emathanjeni aqinile nanempilo.
3. Ukujikeleza Kwegazi Okuthuthukisiwe
Ukujikeleza kwegazi kudlala indima ebalulekile ekugcineni amangqamuzana omzimba nezitho ezibalulekile ziphilile. Njengoba inhliziyo iphampa igazi ngesimiso sokujikeleza kwegazi, lihamba kuwo wonke umzimba wakho, likhipha ukungcola futhi ilethe umoya-mpilo nezakhi kuzo zonke izitho. Ukuzivivinya umzimba kuthuthukisa futhi kuthuthukisa ukujikeleza kwegazi, okuthi, nakho, kusize umzimba ugcine umfutho wegazi kanye namazinga e-pH futhi kuzinzise izinga lokushisa eliwumgogodla womzimba.
Ngokwezimo ezingokoqobo, uma umile noma ungcono kodwa nokho unyakaze ungase ube nokuqapha okwengeziwe, umfutho wegazi ozinzile, nokufudumala ezandleni nasezinyaweni zakho (indawo ebandayo ingase ibe uphawu lokungahambi kahle kwegazi). uphawu lwesifo esibi njengesifo sikashukela noma isifo sikaRaynaud.
4. I-Positive Mental Outlook
Ukusebenza ngokomzimba kuye kwafakazelwa ukuthi kunomphumela omuhle hhayi kuphela emzimbeni kodwa nasemqondweni. Abacwaningi bathole ukuthi abasebenzi abathola ukugxila okuphansi, ukungahlaliseki, nesithukuthezi emsebenzini babika ukwanda kokuqaphela, ukugxilisa ingqondo, nokukhiqiza okuvamile lapho benikezwa ithuba lokuma.
Ukuhlola kubonisa ukuthi ngaphezu kwesigamu sabasebenzi basehhovisi abakuthandi noma bayakuzonda ukuhlala usuku lonke. Futhi nakuba cishe inketho yesithathu ekusebenziseni iwebhu nezinkundla zokuxhumana, ngaphezu kwesigamu sabasebenzi abahlolisisiwe bakhetha amakhefu asebenzayo njengokuya endlini yangasese, ukuthola isiphuzo noma ukudla, noma ukukhuluma nozakwenu.
Ukuhlala kutholakale futhi kwandisa ukukhathazeka nokucindezeleka. Olunye ucwaningo lwaze lwathola ukuxhumana phakathi kokuzivocavoca umzimba okuphansi nokudangala.Ukuma okungekuhle kungaba nomthelela esimweni esibonwayo esibizwa ngokuthi "i-screen apnea". Okwaziwa nangokuthi ukuphefumula okungajulile, i-screen apnea ithumela umzimba wakho kumodi 'yokulwa noma yokundiza' engaguquki, engandisa ukukhathazeka nengcindezi. Ngaphezu kwalokho, ukuma okuhle kuye kwaboniswa ukunciphisa ukucindezeleka okuncane kuya kokulinganisela, ukwandisa amazinga wamandla, ukunciphisa ukwesaba ngenkathi wenza umsebenzi ocindezelayo, futhi kuthuthukise isimo sengqondo nokuzihlonipha.
Ukuzivocavoca kanye nokukhushulwa kokunyakazisa umzimba sekukonke kufakiwe eziqondisweni eziqashelwa kakhulu zezempilo nempilo enhle ngesizathu. Ziboniswe ukuthi zehlisa ukulova, zithuthukisa ukuphila kahle, futhi zisiza ekulawuleni ingcindezi. 15 Ukungawuvivinyi umzimba kungase kubangele umfutho wegazi lakho ukhuphuke, okungalimaza imithambo yegazi, inhliziyo nezinso futhi kukhule umfutho wegazi ophakeme ongapheli.
Ucwaningo lwesayensi lusekela ukusetshenziswa kwendawo yokusebenza esebenzayo. Abasebenzi abamile babika amandla anda nokwaneliseka, isimo sengqondo esithuthukisiwe, ukugxila, kanye nokukhiqiza. Olunye ucwaningo lwathola ukuthi ukuhamba edeskini le-treadmill kunomphumela wokulibaziseka onenzuzo enkumbulo nokunaka. Ukunaka kwezifundo kanye nenkumbulo kuboniswe ukuthi kuthuthuke kancane ngemva kokuhamba ku-treadmill.
5. Ukwenyuka Kweminyaka Ekulindeleke Ukuphila
Kuqinisekisiwe ukuthi ukwanda kokuzivocavoca umzimba kunciphisa ubungozi bokuthola izifo ezingamahlalakhona ezihlobene nokukhuluphala njengesifo sikashukela soHlobo lwe-II, isifo senhliziyo, kanye nesifo se-metabolic. Kufakazelwe futhi ukuthi ukuhlala usebenza kunciphisa amathuba okuhlaselwa yinhliziyo, unhlangothi, i-osteoporosis, nesifo samathambo.
Ucwaningo oluningi luphakamisa ukuthi kunokuhlobana phakathi kokuncipha kwesikhathi sokunganyakazi kanye nokwenyuka kweminyaka yokuphila. Kolunye ucwaningo, izihloko isikhathi sokuhlala sazo sancishiswa saba ngaphansi kwamahora ama-3 ngosuku zaziphila iminyaka emibili isikhathi eside kunozakwabo abahlezi.
Ngaphezu kwalokho, ucwaningo lwezempilo lufakazele ukuthi izindawo zokusebenza ezisebenzayo zinciphisa inani lezinsuku zokugula phakathi kwabasebenzi basehhovisi, okusho futhi ukuthi ukuhlala usebenza emsebenzini kungase kugcine izindleko zakho zokunakekelwa kwezempilo ziphansi.
Isikhathi sokuthumela: Sep-08-2021