Ukuma kweDesks ukuze kuphuculwe ukujikeleza, iintlungu ezingemuva, kunye namandla

Kubantu abasebenza kwidesksi okanye kwisikhululo somsebenzi apho uninzi lomsebenzi lwenziwa kwindawo ehleliyo kwaye kwandisa umngcipheko weengxaki ezahlukeneyo zempilo, ngaba ukusebenzisa idesksi yokuma kunokunceda ukukhusela iingxaki ze-musculoskeletal kunye nokuphucula impilo emfutshane kunye nexesha elide?

IiDesika zokuma

Ngaphezulu kwe-80% yemisebenzi yenziwa kwindawo ehleliyo. Iidesika zokumisa zibonakalise ukuba ziyanceda. (UAllene L. Gremaud et al., 2018) Idesika yokuma ehlengahlengiswayo yenzelwe ukuba ibe bubude obumileyo bomntu. Ezinye iidesika zinokuthotywa ukuze zisetyenziswe xa uhleli. Ezi desika zinokuphucuka:

• Ukujikeleza kwegazi
• Umqolo obuhlungu
• amandla
• Gxi ninisa
• Abantu abangahlaliyo kakhulu banokufumana ukudakumba, ukuxhalaba, kunye nomngcipheko wezifo ezingapheliyo.

Ukuphucula i-Posture kunye nokunciphisa iintlungu zokuBuyela

Ukuhlala ixesha elide kunokubangela ukudinwa kunye nokungonwabi emzimbeni. Iimpawu zentlungu emva kunye neemvakalelo ziqhelekileyo, ngakumbi xa uqhuba i-postures engafanelekanga, sele ujongene neengxaki ezikhoyo zangasemva, okanye usebenzisa i-non-ergonomic desk set-up. Endaweni yokuhlala okanye ukuma usuku lonke lomsebenzi, ukutshintshisana phakathi kokuhlala nokuma kusempilweni ngakumbi. Ukuziqhelanisa nokuhlala kunye nokuma rhoqo kunciphisa ukudinwa komzimba kunye nokunciphisa umva. (UAlicia A. Thorp et al., 2014) (Grant T. Ognibene et al., 2016)

Yandisa amaNqanaba oMbane

Ukuhlala ixesha elide kuhambelana nokudinwa, ukunciphisa amandla, kunye nemveliso. Idesika yokuhlala inokubonelela ngezibonelelo ezinjengokonyuka kwamanqanaba emveliso. Abaphandi bafumanise ukuba iidesika zokuhlala zingaphucula impilo jikelele kunye nemveliso yabasebenzi baseofisini. Abantu abakolu phando banike ingxelo:

• Ukwanda okubonakalayo kwimpilo ye-subjective.
• Ukonyuka kwamandla kwimisebenzi yomsebenzi.
• Ukuphucula ukusebenza komsebenzi. (UJiameng Ma et al., 2021)

UkuNcitshiswa kweZifo eziNgapheliyo

Ngokutsho kweCDC, abantu abathandathu kwabalishumi e-US banesifo esinye esinganyangekiyo, njengesifo seswekile, isifo sentliziyo, isifo sohlangothi, okanye umhlaza. Isifo esingapheliyo sesona sizathu siphambili sokufa kunye nokukhubazeka, kunye nowona mandla aphambili kwiindleko zempilo. (Amaziko oLawulo noThintelo lweZifo. 2023) Nangona uphando olongezelelweyo lufunekayo ukuze ubone ukuba iidesksi zokuma zinganciphisa umngcipheko wesifo esingapheliyo, uphando oluthile lujonge ukulinganisa ubudlelwane phakathi kwexesha lokuhlala kunye nomngcipheko wesifo esingapheliyo okanye ukufa. Abaphandi baxele ukuba ukuhlala ixesha elide kunxulunyaniswa ngokuzimeleyo neziphumo ezibi zempilo kungakhathaliseki umsebenzi womzimba. (Aviroop Biswas et al., 2015)

Ukugxilwa kwengqondo

Ukuhlala ixesha elide kunciphisa ukuhamba kwegazi. Oku kuncipha kokuhamba kwegazi ukuya kwingqondo yehlisa ukusebenza kwengqondo kwaye kwandisa umngcipheko weemeko ze-neurodeergenerative. Olunye uphononongo luqinisekisile ukuba abantu abasempilweni abasebenza kwindawo ehleli ixesha elide baye banciphisa ukuhamba kwegazi kwengqondo. Uphononongo lwafumanisa ukuba ukuhamba rhoqo, ukuhamba okufutshane kunganceda ukuthintela oku. (USophie E. Carter et al., 2018) Ukuma kwandisa ukujikeleza kwegazi kunye neoksijini. Oku kuphucula umsebenzi wokuqonda, okunceda ukuphucula ukugxila kunye nokugxila.

Ukuxinezeleka kunye nokuNcitshiswa kweNxwala

Iindlela zokuphila zanamhlanje ziqulathe izixa ezikhulu zokuziphatha ngokuhlala.

Nangona kunjalo, kukho imali encinci malunga nemingcipheko yempilo yengqondo yokuziphatha ixesha elide lokuhlala. Kubekho izifundo ezimbalwa ezijolise ekuphuculeni ukuqonda koluntu. Olunye uphononongo lugxile kwiqela labantu abadala, ukuba bazichaze ngemikhwa yokungahlali phantsi equka umabonwakude, i-intanethi kunye nexesha lokufunda. Olu lwazi luthelekiswe namanqaku abo ngabanye kwi Iziko leZifundo ze-Epidemiological Depression isikali. (UMark Hamer, uEmmanuel Stamatakis. 2014)

• Abaphandi bafumanise ukuba ezinye iindlela zokuziphatha ezihlala phantsi ziyingozi kakhulu kwimpilo yengqondo kunabanye.
• Ukubukela umabonwakude, umzekelo, kubangele ukwanda kweempawu zokudakumba kunye nokunciphisa umsebenzi wokuqonda. (UMark Hamer, uEmmanuel Stamatakis. 2014)
• Ukusetyenziswa kwe-Intanethi kube nefuthe elichasayo, ukunciphisa iimpawu ezidakumbisayo kunye nokwandisa umsebenzi wokuqonda.
• Abaphandi bacinga ukuba iziphumo zivela kwiimeko ezingqongileyo kunye nezentlalo ezichaseneyo ezenzekayo. (UMark Hamer, uEmmanuel Stamatakis. 2014)
• Olunye uphononongo lujonge unxibelelwano olunokwenzeka phakathi kokuziphatha kokuhlala kunye nokuxhalaba.
• Ukunyuka kwamanani okuziphatha okuhlala phantsi, ngakumbi ukuhlala, kubonakala ngathi ukonyusa umngcipheko wokuxhalaba. (UMegan Teychenne, uSarah A Costigan, uKate Parker. 2015)

Ukubandakanya idesika yokuma kwindawo yokusebenzela kunokuncedisa ukunciphisa imiphumo emibi yokuziphatha okungapheliyo, okukhokelela ekuphuculeni imveliso, ukuphuculwa kwempilo yengqondo kunye nomzimba, kunye nendawo enempilo yokusebenza kubantu abathile. umsebenzi iiyure ezinde kwidesika okanye kwindawo yokusebenza.

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Ukuqonda iiNzululwazi eziPhambili eziPhambili: Iimpembelelo zeMpembelelo kunye neziSombululo zeChiropractic

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Ucaphulo

Gremaud, AL, Carr, LJ, Simmering, JE, Evans, NJ, Cremer, JF, Segre, AM, Polgreen, LA, & Polgreen, PM (2018). Ukusetyenziswa kwe-Accelerometer yeGamifying Yonyusa amaNqanaba oMzimba waBasebenzi beOfisi abahleliyo. Ijenali ye-American Heart Association, i-7 (13), e007735. doi.org/10.1161/JAHA.117.007735

Thorp, AA, Kingwell, BA, Owen, N., & Dunstan, DW (2014). Ukuqhawula ixesha lokuhlala kwindawo yokusebenza kunye nokuma okungapheliyo kuphucula ukudinwa kunye nokungahambi kakuhle kwe-musculoskeletal kubasebenzi baseofisini abakhulu kakhulu / abatyebileyo. Amayeza omsebenzi kunye nokusingqongileyo, 71 (11), 765-771. doi.org/10.1136/oemed-2014-102348

Ognibene, GT, Torres, W., von Eyben, R., & Horst, KC (2016). Impembelelo ye-Sit-Stand Workstation kwi-Chronic Low Back Pain: Iziphumo zovavanyo olungenamkhethe. Ijenali yeyeza lomsebenzi kunye nokusingqongileyo, i-58 (3), i-287-293. doi.org/10.1097/JOM.0000000000000615

Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Iziphumo zeNdawo yoMsebenzi iSit-Stand Desk Intervention kwiMpilo kunye neMveliso. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 18(21), 11604. doi.org/10.3390/ijerph182111604

Amacandelo okuLawula nokuKhuselwa kwezifo. Isifo esingapheliyo.

Biswas, A., Oh, PI, Faulkner, GE, Bajaj, RR, Silver, MA, Mitchell, MS, & Alter, DA (2015). Ixesha lokuhlala kunye nokudibanisa nomngcipheko weziganeko zesifo, ukufa, kunye nokulaliswa esibhedlele kubantu abadala: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta. Iingxelo zonyango lwangaphakathi, i-162 (2), i-123-132. doi.org/10.7326/M14-1651

Carter, SE, Draijer, R., Holder, SM, Brown, L., Thijssen, DHJ, & Hopkins, ND (2018). Ikhefu lokuhamba rhoqo lithintela ukwehla kokuhamba kwegazi kwi-cerebral ehambelana nokuhlala ixesha elide. Ijenali ye-physiology esetyenzisiweyo (Bethesda, Md.: 1985), 125 (3), 790-798. doi.org/10.1152/japplphysiol.00310.2018

Hamer, M., & Stamatakis, E. (2014). Uphononongo olulindelekileyo lokuziphatha kokuhlala, umngcipheko wokudakumba, kunye nokuphazamiseka kwengqondo. Amayeza kunye nesayensi kwimidlalo kunye nokuzilolonga, 46 (4), 718-723. doi.org/10.1249/MSS.0000000000000156

Teychenne, M., Costigan, SA, & Parker, K. (2015). Ubudlelwane phakathi kokuziphatha kokuhlala kunye nomngcipheko wokuxhalaba: uphononongo olucwangcisiweyo. BMC impilo yoluntu, 15, 513. doi.org/10.1186/s12889-015-1843-x