Ukuhlala ixesha elide kuye kwaba yinto eqhelekileyo kwiindawo zokusebenza zanamhlanje. Ngelishwa, le ndlela yokuziphatha inokuba nemiphumo emibi kwimpilo yethu. Kubandakanya ukwanda komngcipheko wokutyeba, isifo sentliziyo, kunye nokufa kwangoko. Nangona ukuzivocavoca rhoqo kubonakaliswe ukunceda ukulwa nale miphumo emibi. Abantu abaninzi basasokola ukufaka umthambo kwiishedyuli zabo ezixakekileyo. Kulapho i-sit stand desk ingena khona. Ezi deskiti, ezikuvumela ukuba utshintshe phakathi kokuhlala nokuma ngelixa usebenza, ziye zafumana ukuthandwa njengendlela yokukhuthaza imikhwa enempilo yokusebenza kunye nokunciphisa imiphumo emibi yokuhlala ixesha elide. Kweli nqaku, siza kuphonononga iziphumo zokuhlala ixesha elide kwimpilo yethu, iinzuzo zokuzilolonga ekugcineni impilo yethu yonke, kunye nokubaluleka isakhelo sedesika sokuhlala, ekukhuthazeni imikhwa esempilweni yokusebenza.
isakhelo sedesika sokuhlala
2.. Iimpembelelo zokuHlala ixesha elide kwiMpilo
Ukuhlala ixesha elide kuye kwaba yinto engenakuphepheka kubomi banamhlanje. Ngelishwa, uphando lubonise ukuba ukuhlala ixesha elide kunokuba neempembelelo ezimbi kwiindawo ezininzi zomzimba, ezikhokelela kwiingxaki ezahlukeneyo zempilo.
2.1 Intliziyo
Ukuhlala ixesha elide kunokunyusa umngcipheko wesifo senhliziyo, kubandakanywa uxinzelelo lwegazi oluphezulu kunye namanqanaba aphezulu e-cholesterol. Uphononongo lubonise ukuba abantu abahlala ngaphezu kweeyure ezisibhozo ngosuku banomngcipheko ophezulu we-14% wesifo senhliziyo.
2.2 Imiphunga
Ukuhlala ixesha elide kunokukhokelela ekunciphiseni umthamo wemiphunga, okwenza kube nzima ukuphefumla. Oku kunokukhokelela ekuphefumlweni okufutshane kunye nezinye iingxaki zokuphefumla.
2.3 Amathumbu
Ukuhlala ixesha elide kunokubangela ukuqhina, ukuqunjelwa, kunye nomhlaza wamathumbu. Uphando lubonise ukuba abantu abahlala ngaphezu kweeyure ezine ngosuku banomngcipheko ophezulu we-40% wokuba nomhlaza wekoloni.
2.4 Unyibiliko
Ukuhlala ixesha elide kunokunyusa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile. Xa uhleli, i-pancreas yakho ivelisa i-insulin encinci, enokukhokelela ekuxhathiseni i-insulin kwaye ekugqibeleni, thayipha i-2 yeswekile.
2.5 Umqolo
Ukuhlala ixesha elide kunokubangela iintlungu ezisezantsi kwaye kunokunyusa umngcipheko weediski ze-herniated. Oku kungenxa yokuba ukuhlala kubeka uxinzelelo kwiidiski kumqolo wakho, okubangela ukuba ziwohloke ngokuhamba kwexesha.
2.6 Idolo
Ukuhlala ixesha elide kunokukhokelela ekubeni amadolo abuthathaka kwaye aqine. Oku kunokwenza kube nzima ukuhamba kunye nokwenza ezinye izinto zomzimba.
2.7 Ingqondo
Ukuhlala ixesha elide kunokuchaphazela ukusebenza kwengqondo, kubandakanya inkumbulo kunye nobuchule bokuqonda. Uphononongo lubonise ukuba ukuhlala ngaphezu kweeyure ezintandathu ngosuku kunokukhokelela ekunciphiseni ukusebenza kwengqondo.
Isishwankathelo, ukuhlala ixesha elide kunokuba neempembelelo ezimbi kwiindawo ezininzi zomzimba, ezikhokelela kwiingxaki ezahlukeneyo zempilo. Kubalulekile ukuthatha amanyathelo okunciphisa ukuhlala ixesha elide, njengokubandakanya umthambo rhoqo kunye nokusebenzisa isakhelo sedesika yokuma.
3. Yenza umthambo ekugcineni impilo
Ukwenza umthambo rhoqo kubalulekile ekugcineni impilo kunye nokuba sempilweni. Uphononongo olupapashwe kwiBritish Journal of Sports Medicine, umba ophantsi we BMJ, iqinisekisile ukuba i-30-40 imizuzu ye-medium ukuya kwi-high-intensity exercise ngosuku inokuphelisa imiphumo emibi yeeyure ze-10 zokuhlala. Ukuze kuncitshiswe yonke into ebangela ukufa (ukufa okubangelwa zizizathu ezahlukeneyo).
Ngokusekwe kuhlalutyo lwedatha enkulu, IZiko loMhlaza we-MD Anderson wagqiba ekubeni umthambo unokunciphisa kakhulu iziganeko ze-13 iintlobo zomhlaza, ukusuka kwi-10% ukuya kwi-42%. Ukwengeza, Ningbo B&H ergonomics, emva kokudibanisa amanqaku apapashwe e-US "ZoNyango lweMpilo"Iwebhusayithi. Kwamenywa i-cardiologists kunye ne-kinesiologists ukuba ishwankathele ukuzivocavoca okune kunokuphucula ukujikeleza kwegazi kunye nekhono le-cardiopulmonary: ukuhamba ngokukhawuleza, ukugijima, ukubhukuda, kunye ne-badminton.
Ukuhamba ngokukhawuleza ngumsebenzi olula onokuqinisa intliziyo kunye nemiphunga kunye nokuphucula amandla angaphantsi. Ukubaleka ngomnye umthambo ophezulu kakhulu olungele ukukhuthaza ukujikeleza kwegazi kunye nokuphucula ukugonywa komzimba. Ukuqubha ngumsebenzi onempembelelo ephantsi efaneleke abantu bayo yonke iminyaka kwaye unokuphucula ukomelela komzimba ngokupheleleyo.
Ngo-Agasti ka-2019, isifundo "Umbutho waseBritani weMidlalo kunye neMizobo yoNyango, iBASEM” yafumanisa ukuba imidlalo yokujingi efana ne-badminton inokunciphisa umngcipheko wokufa konke nge-47% kunye nokufa kwe-cardiovascular kufa ngama-56%.
Ukuzilolonga rhoqo, ngakumbi ezi ntlobo zine zokuzilolonga, kunokunceda ukuphelisa imiphumo emibi yokuhlala ixesha elide. Nangona kunjalo, ukudibanisa iidesika zokuhlala kwindawo yomsebenzi wesiqhelo kubalulekile ekukhuthazeni imikhwa enempilo kunye nokugcina impilo yonke.
4. Izibonelelo zesakhelo sedesika yokuhlala
Izakhelo zedesika ezihlalayo ziyilelwe ukukuvumela ukuba utshintshe ngokulula phakathi kokuhlala nokuma ngelixa usebenza. Ngokulungisa nje ubude bedesika, unokutshintshana phakathi kokuhlala kunye nezikhundla zokuma imini yonke, ukunciphisa ixesha elichithwe uhleli kwindawo enye.
Izibonelelo zokusebenzisa isakhelo sedesika yokuhlala zininzi, ngakumbi xa kufikwa ekunciphiseni iziphumo ezibi zokuhlala ixesha elide. Uphononongo lubonise ukuba ukusebenzisa i-desk-stand-stand desk kunokunciphisa iintlungu zangasemva, ukuphucula ukuma, ukwandisa amanqanaba amandla, kunye nokunciphisa umngcipheko wokufumana ubunzima kunye nokukhuluphala.
Ngaphezu koko, uphando lufumene ukuba ukusebenzisa isakhelo se-desk-stand-stand kwakhona kunokunceda ukunciphisa umngcipheko wokuphuhlisa iimeko ezithile zempilo, ezifana nesifo senhliziyo, isifo sikashukela, kunye neentlobo ezithile zomhlaza. Ngokunciphisa ixesha elichithwe lihleli, iidesksi ezihlala phantsi zikhuthaza ukunyakaza kunye nomsebenzi, obalulekileyo ekugcineni impilo kunye nokuphila kakuhle.
hlala isakhelo sedesika yokuma
5. Ukuzilolonga rhoqo kunye nokusebenzisa isakhelo sedesika yokuhlala kubalulekile
Kucacile ukuba ukuhlala ixesha elide kunokuba nemiphumo emibi kwimpilo yethu, kubandakanywa nomngcipheko ophezulu wezifo ezahlukeneyo kunye nokulimala kwamalungu. Nangona kunjalo, ukuzivocavoca rhoqo kubonakaliswe ukunciphisa ezinye zezi ziphumo ezimbi. Ngokusekelwe kwizifundo kunye nezimvo zeengcali. Ukuhamba, ukubaleka, ukuqubha, kunye ne-badminton kucetyiswa ukuzivocavoca ukuphucula ukuhamba kwegazi kunye nekhono le-cardiopulmonary.
Ukongeza, iidesika zokuhlala zifunyenwe zisebenza ekunciphiseni ixesha lokuhlala kunye nokukhuthaza imikhwa enempilo yokusebenza. Ngokuphepha ukuhlala ixesha elide, abantu ngabanye banokuphucula impilo yabo yonke kwaye banciphise umngcipheko wezifo ezingapheliyo. Ngoko ke, kubalulekile ukubeka phambili kokubili ukuzivocavoca rhoqo kunye nokusetyenziswa kwesakhelo sedesika yokumisa, kubomi bethu bemihla ngemihla ukugcina impilo efanelekileyo kunye nokuphila kakuhle.
