Ukutshintsha izikhundla kunye nokuma kwiMini yonke

Ukutshintsha izikhundla kunye nokuma. Abantu ekufuneka bahlale edesikeni, kwindawo yokusebenzela, okanye kwi-cubicle ixesha elininzi losuku bonyusa umngcipheko wokuqaqanjelwa ngasemva, benegalelo kweminye imiba yezempilo.  GetAmericaStanding.org inika ingxelo yokuba umntu omdala uhlala iiyure ezilishumi okanye ngaphezulu ngosuku. Ukuhlala ixesha elide ekhaya kunye nomsebenzi ngaphandle kokunyakaza, ukwenza umthambo, umthambo kunokukhokelela kwimibandela efana nale:

• Ubuhlungu
• Ukutshatyalaliswa
• Iingxaki zentliziyo
• ukutyeba
• Diabetes

Amaxesha amade okungasebenzi anxulunyaniswa nokunyuka kokusweleka kwabantu njengoko ukuhlala phantsi kubangela umonakalo ofanayo onxulumene nokutshaya nokutyeba. Kunokuba lucelomngeni ukufumana iindlela zokuhlala ukhuthele ngelixa uhleli emsebenzini; kulapho ukutshintsha izikhundla kunye nokuma, eyaziwa ngokuba ukuhlala okuguquguqukayo imini yonke, inokunceda.

Ukutshintsha izikhundla kunye nokuma kwiMini yonke

Ukuhlala rhoqo esitulweni kuthetha ukuba umzimba uhlala umile, nto leyo ebangela ukuba ukujikeleza kwegazi namandla kucothe, kucinezele izihlunu zomzimba. Ukutshintsha indawo omi kuyo umzimba rhoqo kunye namaxesha amafutshane omsebenzi njengokuma, ukuhambahamba ngelixa usefowunini, kunye nokolula kunceda ukusebenzisa izihlunu kunye nokugcina ukujikeleza kumanqanaba afanelekileyo.

Ukubaluleka kokutshintsha izikhundla kunye nokuma

Umzimba wenzelwe ukuba uhambe kwaye ufuna intshukumo ukuze uhlale usempilweni.

Ukuhlala kwindawo enye ixesha elide kunokukhokelela ekulahlekelweni kwamandla angundoqo ukusuka kwisihlunu sesisu. deconditioned. Ukuchithwa kwemisipha kukhokelela kubuthathaka kunye nokuqina. Ukungalingani kuchaphazela inkqubo yenkxaso yomgogodla ekhokelela kumqolo, i-hip, kunye nentlungu yomlenze. Ukujikeleza kunye nokwenza i-mini-workouts ngokukhawuleza kunokuncedisa ukomeleza umzimba, ukwandisa amandla angundoqo, ukuphucula ukuma, ukutshisa iikhalori kunye nokuthintela intlungu kunye nokulimala.

I siseko

Ngokophononongo luka-2018, abaphandi bafumene ukuphucuka kwimpilo ye-cardiometabolic phakathi kwabantu abanokuthi baphakame, bahlale kancinci, kwaye bashukume ngakumbi. Iindlela zokulungelelanisa umsebenzi okanye iofisi yasekhaya ukwenza izikhundla zokutshintsha kunye nokuma kube lula kubandakanya.

• Iidesika zokuhlala inokunyuswa kwaye ithotywe imini yonke ukutshintsha indawo rhoqo.
• Iidesika ze-Treadmill ziintsika zokwenyani ezifakelwe idesika ukuze abantu basebenze kwaye bahambe ngaxeshanye.
• Inketho encinci, engabizi kakhulu inokuba abathengisi beebhayisekile abaphantsi kwedesika.
• Yiba neebhendi zokuxhathisa okanye iintsimbi ezincinci kwidesika ukwenza ukuzivocavoca imini yonke.
• Izitulo ze-Ergonomic
• Izitulo zokuguqa
• Izitulo ezingqingqwa
• Iibhola zokulinganisela
• Izitulo ezishukumayo
• Izitulo zesali

Unxibelelwano ngezoNyango

Olu tshintsho luncinci kunye nohlengahlengiso lunokwenza umahluko omkhulu xa ufumana iintlungu zomzimba ngenxa yokungahlali kakhulu. Nangona kunjalo, kubalulekile ukwazi ukuba eminye imiba ibangela ingxaki/iingxaki zempilo. Ukuba umqolo okanye nayiphi na intlungu ehambelana nayo nayiphi na kwezi zilandelayo, qhagamshelana ne-a ngonyango.

• Ukwenzakala ngenxa yengozi okanye ukwenzakala.
• Imiba yokulinganisela.
• Ubuthathaka emilenzeni.
• Usulelo.
• Ifiva.
• Ukuphulukana nobunzima obungachazwanga.
• Ukungaphumeleli kokuchama komchamo kuxa isinyi sizalisa kwaye sikhuphe ngaphandle kokuziva ufuna ukuchama.
• Ukuqhina okumandla.

UkuBumbiswa kweBhunga

Indlela yokuFunda iMilinganiselo yoxinzelelo lwegazi

Uxinzelelo lwegazi lomntu lubandakanya:

Uxinzelelo lwegazi lweSystolic

• Eli linani lokuqala okanye eliphezulu elidweliswe kumlinganiselo woxinzelelo lwegazi kwaye ngumlinganiselo woxinzelelo olwenziwa ligazi kwiindonga zemithambo.
• Ukufundwa kwe-systolic okuqhelekileyo kufuneka kube ngaphantsi kwe-120 mm Hg.

Uxinzelelo lwegazi Diastolic

• Eli linani lesibini elilinganisa amandla egazi kwiindonga ze-artery xa intliziyo iphumle phakathi kweebhithi.
• Ukufundwa kwe-diastolic okuqhelekileyo kungaphantsi kwe-80 mm Hg.

Pulse

• Ukubetha kwentliziyo linani le ukubetha ngomzuzu intliziyo ibetha.
• I-pulse eqhelekileyo yabantu abadala iphakathi kwama-60 ukuya kwi-100 yeebhithi ngomzuzu.

Xa kuhlolwa uxinzelelo lwegazi, ugqirha uya kufunda uphawu olubalulekileyo kuluhlu oluqhelekileyo lwe-120/80 mmHg okanye ngaphantsi. Nantoni na engentla enokuthi ibe luphawu lwemeko yempilo ephantsi.

Ucaphulo

"I-ergonomics yokuHlala ixesha elide." IYunivesithi yaseCalifornia eLos Angeles, eLos Angeles, CA. www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting

"Ukuhlala kwindawo yokusebenzela kuhambelana nempilo jikelele echazwe ngokuzimeleyo kunye neentlungu zangasemva / zentamo: uhlalutyo lwamacandelo kubasebenzi be-44,978." I-BMC yezeMpilo yoLuntu, eLondon, e-UK. Meyi 2021. yentshutshiso.ncbi.nlm.nih.gov/33957889/

"Isikhokelo sokuHlala esisebenzayo: Izizathu ezi-6 zokuyiqwalasela ngokwenene." Umbutho wezeMpilo we-Ergonomics. (nd) ergonomicshealth.com/active-sitting-guide/

"Impembelelo yeCardiometabolic yokutshintsha ukuhlala, ukuma, kunye nokunyathela kwindawo yokusebenzela." Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga, Indianapolis, IN. Matshi 2018. oce.ovid.com/article/00005768-201803000-00015/HTML

"Ukunciphisa ixesha lokuhlala emsebenzini kunye nokuphucula impilo yabasebenzi: i-Take-a-Stand Project, 2011." Ukuthintela izifo ezingapheliyo, i-Atlanta, GA. 2012.

"Umthambo weofisi: Yongeza umsebenzi omninzi kusuku lwakho." Iklinikhi yaseMayo, eRochester, MN. Okthobha 2019. www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-exercise/art-20047394

"Izixhobo: Phelisa indlela yakho yokuphila yokungahlali phantsi." Ergotron, eSt. Paul, MN. (nd). www.juststand.org/the-tools/