Kukhala pansi kwafotokozedwa kuti ndi kusuta kwatsopano ndipo anthu ambiri amawona kuti ndi ovulaza kwambiri kwa matupi athu.Kukhala mopitirira muyeso kumakhudzana ndi kunenepa kwambiri komanso matenda aakulu monga matenda a shuga, matenda oopsa, ndi matenda a mtima.Kukhala ndi mbali ya zinthu zambiri zamakono moyo. Timakhala kuntchito, paulendo, kutsogolo kwa TV. Ngakhale kugula kungatheke kuchokera ku chitonthozo cha mpando wanu kapena sofa. Kusadya bwino komanso kusachita masewera olimbitsa thupi kumawonjezera vutoli, zomwe zotsatira zake zimatha kupitilira thanzi lakuthupi-nkhawa, kupsinjika maganizo, ndi kupsinjika maganizo zasonyezedwa kuti zikuwonjezeka kuchokera kukhala mopitirira muyeso.
'Active workstation' ndi liwu lomwe limagwiritsidwa ntchito pofotokoza desiki lomwe limakulolani kuti musinthe kuchoka pamalo pomwe mukuwona kuti pakufunika. Ma desiki oyimirira, otembenuza desiki, kapena madesiki opondaponda amaonedwa kuti ndi abwino kwambiri pa ergonomics ndi zokolola. Mayankho osamveka bwino a ergonomically amaphatikizapo kuzungulira kwa desiki, madesiki apanjinga, ndi makonzedwe osiyanasiyana a DIY. Zakale zakhala zikutchuka kwambiri m'zaka zaposachedwa chifukwa zimapereka ogwira ntchito kuofesi njira yodalirika komanso yokhazikika ya matenda okhala ndi kuchepetsa kwambiri maola omwe amakhala pampando.
Kafukufuku akuwonetsa kuti malo ogwirira ntchito omwe amagwira ntchito amakhala ndi zotsatira zabwino pa kunenepa kwambiri, kupweteka kwa msana, kuyendayenda kwa magazi, maonekedwe a maganizo, ndi zokolola.Kafukufuku wa kafukufuku ndi kafukufuku amasonyeza kuti ntchito yogwira ntchito yogwira ntchito imatha kuwonjezera zochitika zolimbitsa thupi, kusintha zizindikiro za thanzi monga kulemera, shuga wa magazi, ndi chitonthozo. onjezerani kutanganidwa, kuonjezera zokolola, ndikuthandizira ku chimwemwe cha ogwira ntchito. Malangizo a British Journal of Sports mankhwala amalimbikitsa kuyimirira kwa maola 2-4 patsiku lantchito kuti mupindule ndi malo ogwirira ntchito.
1. Njira Yothetsera Kunenepa Kwambiri
Kunenepa kwambiri ndiye vuto lalikulu pazaumoyo wa anthu padziko lonse lapansi. Malinga ndi lipoti la Centers of Disease Control and Prevention, matenda okhudzana ndi kunenepa kwambiri amawononga ndalama zokwana madola mabiliyoni mazanamazana pazachipatala chaka chilichonse ku United States kokha. njira yabwino kwambiri chifukwa angagwiritsidwe ntchito mosavuta tsiku lililonse.
Kafukufuku amasonyeza kuti treadmill desks angathandize kwambiri kunenepa kwambiri chifukwa amawonjezera ndalama zogwiritsira ntchito mphamvu tsiku ndi tsiku.6 Kuyenda kumathandiza kuyendetsa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga komanso kusintha zizindikiro zina za thanzi monga kuthamanga kwa magazi ndi cholesterol.
Zowonjezera 100 zopatsa mphamvu zomwe zimagwiritsidwa ntchito pa ola zingathe kuchepetsa kulemera kwa 44 mpaka 66 lbs pachaka, malinga ngati mphamvu yamagetsi imakhala yosasinthasintha (izi zikutanthauza kuti muyenera kudya zopatsa mphamvu zochepa kuposa zomwe mumawotcha). Kafukufuku adapeza kuti zimangofunika kuthera maola awiri kapena atatu patsiku kuyenda pa treadmill pa liwiro la 1.1 mph. Izi ndizovuta kwambiri kwa ogwira ntchito onenepa komanso onenepa kwambiri.
2. Kuchepetsa Kupweteka Kwamsana
Ululu wammbuyo ndi chimodzi mwa zifukwa zomwe zimachititsa kuti ntchito yosowa ntchito komanso kupweteka kwa msana ndi chimodzi chomwe chimayambitsa kulemala padziko lonse lapansi, malinga ndi American Chiropractic Association. Theka la ogwira ntchito ku America amavomereza kuti amamva ululu wammbuyo chaka chilichonse pamene ziwerengero zimasonyeza kuti 80% ya anthu adzavutika ndi vuto la msana panthawi ina m'moyo wawo.
Malingana ndi Canadian Center for Occupational Health and Safety, kukhala kwa maola ambiri ndi machitidwe oipa kungapangitse kupweteka kwa msana chifukwa kumalepheretsa kutuluka kwa magazi ndikuyika kupanikizika kwina pa lumbar spine.9 Ndi desiki loyimirira, mukhoza kuchepetsa nthawi yokhala, kutambasula. ndi nyonga kuti mulimbikitse kufalikira kwa magazi nthawi zonse mukuchita ntchito monga kuyankha foni, komanso kuwongolera kaimidwe kanu.
Kuyimirira ndi kuyenda kungathandizenso kuti minofu ikhale yolimba mwa kulimbikitsa minofu ndi mitsempha m'munsi mwa thupi lanu ndikuwonjezera mafupa, zomwe zimapangitsa mafupa amphamvu ndi athanzi.
3. Kuyenda Bwino kwa Magazi
Kuyenda kwa magazi kumagwira ntchito yofunika kwambiri kuti maselo a thupi ndi ziwalo zofunika zikhale zathanzi. Pamene mtima umapopa magazi kudzera m'mitsempha ya magazi, umayenda m'thupi lonse, kuchotsa zinyalala ndikubweretsa mpweya ndi michere ku chiwalo chilichonse. Zochita zolimbitsa thupi zimalimbikitsa komanso kumayenda bwino kwa magazi, zomwe zimathandiza kuti thupi likhalebe ndi kuthamanga kwa magazi ndi pH komanso kukhazikika kwa kutentha kwapakati pathupi.
Mwachindunji, ngati muyimirira kapena kusuntha bwino mukhoza kukhala maso, kuthamanga kwa magazi, ndi kutentha m'manja ndi mapazi anu (kuzizira kumatha kukhala chizindikiro cha kusayenda bwino kwa magazi) . chizindikiro cha matenda aakulu monga matenda a shuga kapena matenda a Raynaud.
4. Maganizo Abwino
Zochita zolimbitsa thupi zatsimikiziridwa kukhala ndi zotsatira zabwino osati pa thupi lokha komanso m'maganizo. Ofufuza adapeza kuti ogwira ntchito omwe samayang'ana kwambiri, osakhazikika, komanso otopa pantchito amafotokoza kuchuluka kwa tcheru, kukhazikika, komanso zokolola zambiri akapatsidwa mwayi woyimirira.
Kafukufuku akuwonetsa kuti oposa theka la ogwira ntchito m'maofesi sakonda kapena amadana ndi kukhala tsiku lonse. Ndipo ngakhale pafupifupi gawo limodzi mwa magawo atatu ochezera pa intaneti komanso pazama TV, opitilira theka la ogwira ntchito omwe adafunsidwa amakonda nthawi yopuma monga kupita kuchimbudzi, kumwa chakumwa kapena chakudya, kapena kulankhula ndi anzawo.
Kukhala pansi kwapezekanso kuti kumawonjezera nkhawa komanso nkhawa. Kafukufuku wina adapezanso kugwirizana pakati pa kuchita masewera olimbitsa thupi ochepa ndi kupsinjika maganizo. Kumatchedwanso kuti kupuma mozama, apnea ya screen imatumiza thupi lanu ku 'nkhondo kapena kuthawa' nthawi zonse, zomwe zingapangitse nkhawa ndi nkhawa. Kuwonjezera apo, kaimidwe kabwino kasonyezedwa kuti kamachepetsa kuvutika maganizo pang’ono, kuonjezera mphamvu, kuchepetsa mantha pamene mukugwira ntchito yolemetsa, ndi kusintha maganizo ndi kudzidalira.
Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi nthawi zonse kumaphatikizidwa ndi malangizo odziwika bwino a thanzi ndi thanzi pazifukwa. Zawonetsedwa kuti zimachepetsa kujomba, kuwongolera thanzi, komanso kuthana ndi kupsinjika. 15 Kusachita zinthu zolimbitsa thupi kungayambitse kuthamanga kwa magazi, komwe kungawononge mitsempha ya magazi, mtima, impso, komanso matenda oopsa kwambiri.
Kafukufuku wasayansi amathandizira kugwiritsa ntchito malo ogwirira ntchito. Ogwira ntchito omwe akuyimilira akuwonetsa kuchuluka kwa mphamvu ndi kukhutitsidwa, kusintha kwamalingaliro, kuyang'ana, ndi zokolola. Kafukufuku wina anapeza kuti kuyenda pa treadmill desk kumakhala ndi zotsatira zochedwetsa zopindulitsa pa kukumbukira ndi chidwi. Kutchera khutu ndi kukumbukira kwa anthuwa zawoneka kuti zikuyenda bwino pang'ono pambuyo poyenda pa treadmill.
5. Kuchulukitsa Chiyembekezo cha Moyo
Zadziwika bwino kuti kuchita masewera olimbitsa thupi kumachepetsa chiopsezo chokhala ndi matenda osatha okhudzana ndi kunenepa kwambiri monga Type II shuga mellitus, matenda amtima, ndi metabolic syndrome. Zatsimikiziridwanso kuti kukhalabe okangalika kumachepetsa mwayi wa matenda a mtima, sitiroko, osteoporosis, ndi nyamakazi.
Kafukufuku wambiri akusonyeza kuti pali mgwirizano pakati pa kuchepa kwa nthawi yokhala chete ndi kuwonjezeka kwa nthawi ya moyo. Mu kafukufuku wina, anthu omwe nthawi yawo yokhala pansi idachepetsedwa mpaka maola atatu patsiku amakhala zaka ziwiri motalika kuposa anzawo omwe amakhala.
Kuphatikiza apo, kafukufuku wa zaumoyo watsimikizira kuti malo ogwirira ntchito amachepetsa kuchuluka kwa masiku odwala pakati pa ogwira ntchito m'maofesi, zomwe zikutanthauzanso kuti kukhala wokangalika kuntchito kungapangitse kuti ndalama zanu zonse zachipatala zitsike.
Nthawi yotumiza: Sep-08-2021