Iindlela zemihla ngemihla zokuhlala usebenza: I-El Paso Back Clinic

Ukufunda ukuhlala uxakekile kubomi obuxakekileyo kunye neeshedyuli kuthatha ukuziqhelanisa. Kukho iindlela zemihla ngemihla zokubandakanya intshukumo yomzimba kwindlela yemihla ngemihla kwaye ulahle imikhwa yokungahlali phantsi ngokuthanda abakhutheleyo okukhokelela kuphuculo lwempilo iyonke, umoya ophakamileyo, kunye namanqanaba angcono amandla. Ukuhamba rhoqo kunciphisa ubunzima bomzimba kwaye kunciphisa umngcipheko weemeko zonyango ezifana nesifo senhliziyo, isifo seswekile, kunye nesifo samathambo. Kwaye ukubandakanya rhoqo izinto ezincinci zomzimba imini yonke kunokwenza umthambo ube mnandi ngakumbi kwaye ungathandi umsebenzi oqala ukuba yinto yesibini.

Iindlela zemihla ngemihla zokuhlala usebenza

Njengabantu abaninzi, ixesha elininzi lichithwa ehleli emotweni, kwindawo yokusebenzela/kwidesika, okanye esofeni. Uphando lufumene ukuba ukugcina umsebenzi womzimba kunokunciphisa umngcipheko wekholoni kunye nomhlaza webele.

intshukumo

Wonke umntu wahlukile, kwaye akukho ubungakanani obulingana-bonke isicwangciso sentshukumo yemihla ngemihla okanye yeveki. The Centres for Disease Control kunye noThintelo lucebisa ukuba abantu abadala abaneminyaka eyi-18 ukuya kwi-64 bajikeleze imizuzu ye-150 yokuzivocavoca okuphakathi kweveki kunye nokuqeqeshwa kwamandla okusebenzayo. Oku kunokubonakala kuninzi, kodwa kunjalo, umsebenzi othile ungcono kunokungabikho. Naphi na apho umntu esempilweni entle, akukhe kube kudala kakhulu ukwenza uhlengahlengiso olongezelelekileyo kunye nokwakha kwakhona impilo inyathelo elinye ngexesha.

• Ukuhamba ngokukhawuleza ngumzekelo wokuzilolonga okuphakathi.
• Abantu abaneeshedyuli ezixakekileyo banokuqhekeza intshukumo yabo yemihla ngemihla babe ngamaqhekeza amancinci.
• Imizuzu emi-5 okanye eli-10 apha naphaya yongeza kwiinzuzo ezibalulekileyo zempilo.

Qala ngokuzolula

• Ukuhamba ngokukhawuleza kwasekuseni kwemizuzu ye-10 kunokunceda ukudibanisa imisipha, ukufumana ukupompa ukujikeleza, kunye nokunciphisa uxinzelelo.
• Uphononongo lufumene ukuba isicwangciso esiqhelekileyo somzuzu we-10 sanceda ukunciphisa ukuxhalaba kunye nentlungu yomzimba kunye nokwandisa ukuguquguquka.

Yima kwaye ujikeleze ngakumbi

• Ukuma yonke imizuzu engama-20-30 ekhaya okanye emsebenzini kuyacetyiswa ngexesha lemisebenzi ehleliyo.
• Ukuhamba kunye nokucinga kwandisa imveliso yokudala.
• Ukuhamba ufumana ukupompa igazi kwaye kwandisa imveliso ye-caloric.
• Ngokuziqhelanisa rhoqo, abantu ngabanye bafunda ukuva izihlunu zabo ziqina ekubeni behleli kakhulu kwaye bayazi ukuba lixesha lokuvuka nokushukuma.
• Enye indlela yokuma kunye nokuhamba kukuhamba ngesantya segumbi ngexesha lokufowuna.

Thatha iNdlela ende

• Thatha izinyuko okanye upake kude ukusuka evenkileni ukwandisa amanyathelo okuhamba.
• Umsebenzi owenziwe ngokomzimba ekuqhumeni okuncinci kudala ingqondo yomngeni owongezelelweyo.
•  Ukukhetha ukuhamba indlela ende kwenza umahluko kwaye kunokuchaphazela kakhulu ezinye iinkalo zobomi.

Hambisa kuMculo

• Uphando lubonisa ukuba umculo unempembelelo emangalisayo kumsebenzi womzimba.
• Iphazamisa intlungu kunye nokudinwa.
• Yandisa unyamezelo.
• Yenza umthambo kunye nomthambo uzive ngathi awukho umzamo omncinci.
• Ukudlala umculo ojikelezayo eofisini, ukuba kunokwenzeka / i-headphones kunye nendlu kunokufumana umzimba ngokwemvelo uhamba ngakumbi.

Imisebenzi yeNdlu

• Ukucoca indlu nokwenza imisebenzi yasekhaya ngokwembono yokomelela inokuba yindlela ehlaziyayo yokwenza umsebenzi wenziwe kwaye usebenze.
• Oku kunokuba ukuhlamba izitya emva kokutya, usebenzisa umzimba wonke
• Ukucoca indlu kunokusebenza izihlunu kwaye kunyuse izinga lokubetha kwentliziyo.
• Umntu we-150-pound umntu unokutshisa iikhalori ezinzulu ukusuka kwiyure epheleleyo yokucoca kunye nemisebenzi.
• Iinzuzo ezongeziweyo zempilo yengqondo emsebenzini zinciphisa ukuxhalaba, ukudakumba, kunye neemvakalelo ezingalunganga.

Vuka Xa Intengiso Ziza

• Vuka uhambe ngexesha lekhefu lezorhwebo.
• Kodwa ngeenkonzo zokusasaza, iintengiso azifani.
• Xa ubukele imiboniso okanye iimuvi ngaphandle kweentengiso ezakhelwe ngaphakathi, zenzele umkhwa wokuvuka.
• Kwimiboniso okanye iimuvi ezingenantengiso, nqumama kwaye uthathe ukolula ngokukhawuleza, wenze umjikelo okhawulezayo wokutsiba iijacks, okanye uhambe uye kwelinye icala lendlu okanye kabini kwiflethi nasemva.
• Ikhefu elifutshane asilomsebenzi wokwenyani, kodwa liya kwenza intliziyo impompe ngaphezu kokuhlala uhleli.
• Okukhona uyenza, kokukhona iya kuba yendalo.

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Uqeqesho loMkhosi kunye noLondolozo lweChiropractic

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Ucaphulo

Habay, Jelle, et al. "Ukuguquguquka komntu ngamnye kwiNgxaki eNxulumene nokudinwa kwengqondo kwiNtsebenzo yokunyamezela: Ukuphononongwa okuCwangcisiweyo kunye ne-Meta-regression Multiple." Iyeza lezemidlalo - vula vol. 9,1 14. 20 Feb. 2023, doi:10.1186/s40798-023-00559-7

Hotta, Kazuki, et al. "Ukwandiswa kwemisipha yemihla ngemihla kuphucula ukuhamba kwegazi, umsebenzi we-endothelial, i-capillarity, umthamo we-vascular kunye nokudibanisa kwi-muscle skeletal." Ijenali yePhysiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459

UKruse, uNicholas T, noBarry W Scheuermann. "Iimpendulo ze-Cardiovascular to Skeletal Muscle Stretching: "Ukolula" iNyaniso okanye iParadigm entsha yokuSebenza kwi-Cardiovascular Medicine?." Iyeza lezemidlalo (Auckland, NZ) vol. 47,12 (2017): 2507-2520. doi:10.1007/s40279-017-0768-1

Malta, uPaolo Enrico et al. "Iziseko zeemolekyuli zonyango lwe-chiropractic." Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Septemba 2019, doi:10.23750/abm.v90i10-S.8768

UMa, uPeng, et al. "Ixesha lemihla ngemihla lokuhlala kunye nokunxulumana nomngcipheko womhlaza we-colorectal kubantu abadala: Uhlalutyo lwe-dose-response ye-meta-uhlalutyo lwezifundo ezinokubakho zeqela." Amayeza vol. 96,22 (2017): e7049. doi:10.1097/MD.0000000000007049

Rangul, Vegar, et al. "Imibutho yexesha lokuhlala kunye nokuzivocavoca umzimba kwizehlo zomhlaza ezipheleleyo kunye nendawo ethile: Iziphumo ezivela kuphononongo lweHUNT, eNorway." PloS umqulu omnye. 13,10 e0206015. 23 Okt. 2018, doi:10.1371/journal.pone.0206015

Shen, Dong, et al. "Ukuziphatha okungapheliyo kunye nomhlaza wesiganeko: uhlalutyo lwe-meta lwezifundo ezizayo." PloS umqulu omnye. 9,8 e105709. 25 Agasti 2014, doi:10.1371/journal.pone.0105709