Ukuhlala ukubhema okusha. Ngisho noma usebenzise usuku ngalunye, izifundo zibonisa ukuthi ukuhlala isikhathi eside kuzodala izingozi zakho zohlobo lwesifo sikashukela, uhlobo lwesifo senhliziyo, umdlavuza, nokufa kwangaphambili.
Abaningi bethu benza ukuphila kwethu kuhlezi edeskini noma phambi kwekhompyutha. Esikoleni, uhlala ukulalela izinkulumo noma usebenza emaqenjini okufunda. Ekhaya, ubukela ividiyo, ufunde, noma udlale imidlalo ngenkathi uhlezi isikhathi eside.
Ungawachitha kanjani isikhathi eside ukuhlala futhi unciphise isikhathi osichitha uhlezi usuku lonke? Ucwaningo lubonisa ukuthi udinga ukuhamba imizuzu emibili kuya emihlanu okungenani njalo ihora. Ungayisebenza kanjani kulolu suku lomsebenzi noma ngesikhathi sakho sasekhaya?
1 - Phakamisa ama-Lunch kanye nama-Coffee Breaks
Ukudla isidlo sasemini edeskini yakho futhi ukweqa izinsimbi zomsebenzi kungakubulala. Bangezela esikhathini sokuhlala esandisa izingozi zakho zezempilo. Ukuze uhlale ungaphansi emsebenzini, zenze isinyathelo kude nedeski bese uthatha amakhefu asebenzayo phakathi nosuku lomsebenzi.
- Ungenzi kube lula : Lo mshini we-Keurig edeskini yakho wenza kube lula ukuchitha usuku oluhlezi. Vuka ukubamba ikhofi, amanzi noma isiphuzo esithambile. Yenza umkhuba wokuhamba uye egumbini lokuphumula, ukupholisa amanzi, ukuma ikhofi noma yokudlela.
- Sebenzisa indebe encane: Kuzodingeka uhambe ngokuphindaphinda kaningi ngebhodlela lamanzi amancane noma indebe yekhofi. Lokho kuzokuphoqa ukuba uvuke.
- Yidla ukudla kwasemini bese uthatha amakhefu nesisebenzi esisebenza nabo : Hlanganisa futhi uzoba nokucindezelwa komphakathi ukuphoqelela kokubili ukuba uvuke uphume kude nedeski.
- Phuza amanzi amaningi : Ukuhlala i-hydrated kuhle kumzimba wakho, futhi abantu abaningi abaphuzi amanzi anele. Akudingeki nje ukuthi uvuke kaningi ukuze ugcwalise ingilazi yakho noma ibhodlela lamanzi, cishe kuzodingeka uthathe amaphuphu amaningi okuphumula.
- Hambisa ngenkathi u-microwave: Uma ushisa ukudla noma ukudla, sebenzisa leso sikhathi uhambahamba. Ungakwazi ukuhamba ngokusheshisa phansi kwehholo nangemuva, ugijima eduze kwendlu, noma usebenzise leyo minithi noma ukudansa ababili.
- I-prep yokudla okusebenzayo: Esikhundleni sokuletha isangweji esilungele ukudla noma ukudlala, zenze uthathe iminithi noma amabili ukuyihlangana ngenkathi umile etafuleni noma etafuleni. Yiba ngumthwebuli wezithombe futhi usebenzise iminithi eyengeziwe okwenza i-Instagram-efanele futhi uyihloniphe kuwo wonke ama-angles.
Hamba Ngeziphuzo Zakho Nesidla
Thatha i-15-Minute Walk on Break Your : Vula izikhathi zokuphumula zibe yisikhathi esisebenzayo ukuze nje uvuke futhi uhambe, kodwa ukuze uthole umsebenzi wokuzivocavoca umzimba olinganiselayo. Yenza lokhu kabili ngosuku futhi uzothola ukunconywa kokuncintisana komsebenzi wansuku zonke.
Thatha isikhathi sokudla isikhathi eside : Ukuvuka nje kulungile, kodwa ungasebenzisa isikhathi sakho sokudla sasemini ngomzuzu wama-30 njengokunconywa ukuze ufinyelele imigomo yomsebenzi wansuku zonke.
2 - Imisebenzi Ephuthumayo Imiqondo Yokuphumula
Vuka uphinde uhambise imizuzu eyodwa kuya emihlanu yonke isigamu sehora ukuphumula isikhathi esihlezi futhi unciphise izingozi zakho zezempilo zokuhlala.
Gqoka ngomsebenzi
- Izikebhe: Uma uzithola uzenza izizathu zokuthi izintende zakho noma izicathulo zakho zihamba noma zimi buhlungu, sekuyisikhathi sokushintshela ukuze ududuze izicathulo noma ulethe kanye nezimbambo zokungena.
- Izembatho: Uma wesaba ukuhambisa ngoba ingubo noma amabhulukwe akho aqinile, khipha ukuze ukwazi ukuhamba ngokukhululekile. Ikhabethe lakho lingase likubulale ngokoqobo.
Yengeza umsebenzi ozokwenza njalo
- Ungathumeli noma ubize abasebenzi abasebenza ngokuhamba kancane. Vuka bese ukhokha ukuvakashelwa esikhundleni salokho.
- Vuka njalo lapho ufunda noma ubhala umbhalo noma wenze izingcingo.
- Vuka njalo uma ucindezela ukuthumela i-imeyili ephumayo. Kuthiwani ngokuchuma-ukuphonsa indiza yephepha bese uhamba ukuyithola?
- Thatha imihlangano yokuhamba kunokuhlala.
- Yenza i-stretch breaks ingxenye yemihlangano ende noma izethulo.
- Hlangana nabo osebenza nabo ehhovisi / cubicle esikhundleni sakho siqu, noma basikisela indawo yomhlangano esitolo sekhofi ngakho bobabili kufanele uvuke futhi uhambe lapho.
- Akunamaphepha okwamanje? Vuka noma kunini lapho udinga ukuphrinta, ukuskena noma ukukopisha.
- Ungasebenzisi isakhiwo sokudlela esiseduze, thatha isikhathi eside uhambe uye phambili.
Isikhathi Sokuhamba
Uma usebenzisa uhlelo lokusebenza noma umqapha wokusebenza ukuze ubonakalise ukuthi uhamba , yini ongayenza uma uthola leso saziso?
- Hamba endaweni: lokhu kuthola imisipha yakho yomlenze nomlenze ukuhamba futhi igazi ligeleza.
- Yima futhi welule: Yenza ama-kinks. Sebenzisa la ma- yoga welula abasebenzi bedesksi .
- Ukudansa: Vula i-tune noma uyihlabelele ekhanda lakho ngenkathi udansa kumshaya. Kungakhanyisa isimo sakho sengqondo kanye nokukuhambisa.
- Thatha phambili phezulu ebhodleleni lakho lamanzi, ikhofi noma itiye.
3 - Izixwayiso ezingasebenzi
Uyazi ukuthi uhlala isikhathi eside kangakanani? Kulula ukubanjwa emsebenzini noma ukubukela amavidiyo futhi ungaboni ukuthi uhlezi isikhathi esingaphezulu kwehora.
Njengoba okuningi kwaziwa mayelana nezingozi zempilo zokuhlala phansi , izixwayiso ezingasebenzi zingakhiwa kubahloli bokusebenza, amawashi ahlakaniphile, nezinhlelo zokusebenza . Umlayezo wokuxwayisa, i-alamu yokududuza, noma i-beep ezwakalayo cishe ingakunaka futhi ikugqugquzele ukuthi uvuke futhi uhambe.
Kufanele uchithe isikhathi esingakanani sokuhlala futhi udingeke uhambe isikhathi esingakanani ngaphambi kokuhlala phansi futhi?
- Ucwaningo lwathola ukuthi ukuhamba imizuzu emibili emva kwemizuzu engu-20 ohlezi ukuthuthukisa ukulawula i-glucose nokuphendula komzimba ngemuva kokudla nokuphumula ngcono kwegazi. Omunye wathola ukuthi imizuzu emihlanu yokuhamba ngehora ngalinye yenze ngcono ukugeleza kwegazi emilenzeni.
- Ama-monitor wokusebenza we-polar anikeze izixwayiso ezingasebenzi uma uhlezi noma ungasebenzi emaminithini angu-45 kuya kwehora. I- Jawbone UP inganikeza ukuphazamiseka kokusebenza okuphazamisayo kunoma yisiphi isikhathi sezinsuku ozikhethayo. Amamodeli amasha ka-Fitbit anama-alamu ashukumisayo uma ungasebenzi ngesikhathi sehora futhi awuzange ufinyelele izinyathelo ezingu-250.
- Amadivaysi nezinhlelo zokusebenza ziyahlukahluka ngokuthi ngabe ukunyakaza kubalwa njengekhefu elisebenzayo noma kufanele uhlale usebenza ngomzuzu owodwa noma ngaphezulu.
- Uma uthola isaziso sokungasebenzi, vuka uphinde uhambise imizuzu emibili kuya emihlanu ukuphumula isikhathi sokuhlala.
Imivuzo nezijeziso
Abaqaphi bomsebenzi bangakugqugquzela ngokulandelela ukuthi mangaki amahora ngosuku osebenza ngayo okungenani izinyathelo ezingu-250 noma amaminithi amaningana futhi akunike ama-trophies noma amabheji ukuze abe amahora amaningi osebenza kosuku. Noma bangakuhlazisa ngamahora amangaki onokuqapha okungasebenzi (i-Polar).
4 - Sebenzisa i-Treadmill Desk
Ungahlali ngesikhathi usebenza, faka i-laptop yakho kwideskrittill bese uhamba kancane ngenkathi usebenza. Uma usebenzisa ithebhulethi, mhlawumbe uyifake kwi-console yamaphequluli amaningi ngaphandle kokuguqulwa.
Abakhiqizi be-Treadmill bakhiqiza ama-rollreader ngaphandle kwama-consoles ajwayelekile, ngakho-ke ungawasebenzisa ngedesksi elimile. Benza futhi amadokhumenti onke okuhamba ngezinyawo.
Uma unamathebhulidi, ungakha ideskithophu yakho yokubhala phansi noma uthenge i-kit ezofanelana namanye amathebhuji.
Isihluthulelo sokusebenzisa ideskrittill desk ngenkathi sisasebenza ngokuphumelelayo ukuhamba kancane, ngehora elilodwa ngehora noma ngaphansi. Lo msebenzi wokukhanya uzonciphisa izingozi zakho zezempilo zokuhlala phansi . Izophinde ishise amakholori amaningi kulo lonke usuku. Ucwaningo luye lwabonisa ukuthi ngaphezu kwonyaka, ukusebenzisa ideskithophu yokuthambisa kungakusiza ulahlekelwe amakhilogremu ambalwa.
Ungasebenzisa futhi i-treadmill ngenkathi ubukela ividiyo noma imidlalo. Ukuhamba kancane kwe-beats ehlezi imisebenzi yokuzijabulisa kanye nomsebenzi.
5 - Hlala kancane usebenzisa i-Desk Cycle
Uma ungenayo isikhala noma imali yedeskithophu yokuhamba ngezinyawo, idesksi lokuhamba ngebhayisikili, umshini wokuhamba nge-elliptical umjikelezo wangaphansi kwedesksi uyindlela enhle yokugcina imisipha yakho isebenze njengoba usebenza edeskini.
Njengomshini wokuhamba ngezinyawo, ungakwazi ukushintsha ibhayisikili lakho elikhona noma umqeqeshi webhayisikili ukuze usebenzise ithebhulethi noma i-laptop kukholomu elingaphansi kwebhayisikili ngenkathi uhamba ngebhayisikili kancane. I-FitDesk yenza isinamathiseli sedesksi ukuvumelanisa amabhayisikili amaningi amisiwe.
Ngizame izinketho ezimbili ezahlukene. DeskCycle engenalutho ayithengi futhi ihambisana ngaphansi kwedeski ejwayelekile. Ungakhetha ukucindezela ukuhamba ngezinyawo njengoba usebenza. Angitholi ukuphazamiseka nhlobo ngenkathi ngisebenza ekhompyutheni noma ngibheka ividiyo ekhaya kusihlwa.
Ngiphinde ngilinga ideskithi yomjikelezo we- FitDesk . Lokho kudinga isikhala esengeziwe futhi isihlalo singasakhululeki.
Ukuhamba ngebhayisikili nokuhamba ngezinyawo zisebenzisa amaqembu amakhulu emisipha emilenzeni yakho, futhi ngokusobala ukuthi yinto elula futhi ayihlali phansi.
Uhlezi Ukutadisha Isifundo
Ucwaningo lwalusebenzisa idivayisi engaphansi kwedesksi elliptical pedal ye-sedentary, abasebenzi be-office overweight futhi baqhathanisa nabo eqenjini lokulawula inkampani efanayo. Umcwaningi ohola uLucas J. Carr, Ph.D. weNyuvesi yase-Iowa uthe, "Sithole ukuthi labo ababethemba ngaphezulu babekwazi ukuthola ukuthuthukiswa kwesisindo, inani elikhulu lamafutha, ukuphumula kwenhliziyo , namaphesenti amafutha omzimba ."
Abasebenzi badonsa isilinganiso semaminithi angu-50 phakathi nosuku lomsebenzi, ngokuvamile emicimbini emizuzu emihlanu. Idivayisi ibhalwe ukuthi iningi lokugaya lisezingeni elincane, elifana nokuhamba ngezinga elilula. Bashisa ama-khalori angu-107, okulingana nokuhamba amakhilomitha amabili noma ngaphezulu kwamakhilomitha amabili.
Babenenkinga yokuhlukunyezwa komzimba noma ukuncipha komkhiqizo wokukhiqiza. Babe nezinsuku ezimbalwa ezigulayo. Ekupheleni kwesifundo seviki ezingu-16, iningi leqembu likhethe ukugcina idivayisi yokudoba njengoba bayakujabulela ukuyisebenzisa.
"Ngenxa yokuthi sithole ukuhamba okuningi okuhambisana nokuthuthukiswa kwezici eziningana ze-cardiometabolic biomarkers, sikholelwa ukuthi le ndlela ikwazi ukulahleka imiphumela engalungile yezempilo yokuhlala umuntu ngamunye usebenzisa idivayisi njalo. Abaningi bethu abahlanganyele bajabulela ngempela idivayisi ngakho-ke kunesizathu esincane sokuthi usolwa ukuthi asasisebenzisi namuhla, "kusho uCarr.
6 - Hlala kancane ngeDiski ehleliwe
Ungahlala kanjani ngaphansi uma usebenza edeskini? Sebenzisa ideskithi yokuma ngolunye noma usuku lonke lomsebenzi.
Ungasetha idesksi elimisiwe eliphakeme elizohlala lizobe liphakeme ekuphakameni okulungile kwe-ergonomics emihle. Ungase ufune ukwenza ingxenye yesikhungo sakho sokusebenza endaweni yedeski ngenkathi futhi unesihlalo sokuhlala phansi, futhi uhamba phakathi kwabo.
Uma wena noma umqashi wakho ufuna ukwenza ukutshalwa kwezimali, kunamadkski amaningi aguqukayo ongakhuphula noma wehla nsuku zonke. Hlala lapho ufuna, yimani uma ufuna.
Ngenkathi kunezinzuzo zokusebenzisa ideskini yokuma, ucwaningo alisho ukuthi ngabe lwanele nje ukuma nje kunokuhlala phansi. Kungathatha imisebenzi eminingi ukunciphisa izingozi zezempilo zokuhlala phansi.
Uma ungaqedi idesksi lakho lokuhlala phansi, usengenza imikhuba ukuma phakathi nosuku lomsebenzi.
- Vuka ngesikhathi ucingo ngalunye.
- Vuka ukuze ubhale umbhalo noma ufunde imibhalo efonini yakho ephathekayo.
- Sukuma lapho isisebenzi esisebenza nabo sivakashela ihhovisi lakho noma i-cubicle.
7 - Ukuhlala okusebenzayo
Shintsha isihlalo sakho sedeski ngesimo esingaguquki futhi ungase uhlanganyele emisipha yakho eyinhloko nemisipha yomzimba ephansi ngenkathi uhlezi. Abasebenzi abaningi basehhovisi bazama lokhu.
Ukucwaninga ezingozini zezempilo zokuhlala akukaqiniseki ukuthi ngabe ukuhlala endaweni engaphephile kungcono. Iningi lezifundo azifinyeleli kulokho okuhle kwemininingwane yokuthi abantu basebenzisa njengesihlalo.
Izinketho zokuhlala ezingaqiniseki
- Ukuzivocavoca Ibhola : Lesi yisihlalo esingaqiniseki esifundeni. Kunenzuzo yokuthi awunakwenzeka ukulala etafuleni lakho njengoba ungayiqeda. Ungabuye uphefumulelwe ukwenza ezinye i- crunches njengekhefu elihle lokuhlala. Izithiyo zingase zibuke ubuchwepheshe obuncane kwezinye izilungiselelo futhi zithonywe ngabaphathi.
- I-Disc Fit : Sebenzisa isihlalo sokuhlala esingakhawuleki ukukunikeza ezinye izinzuzo zebhola lokuzivivinya ngaphandle kokuheha.
- Isitopu se-Wobble : Isitoreji esingaguquki singaphinda senze imisipha eminingi ngenkathi uhlala.
- I-Swopper : Lesi sitolini esingaguquki sinomthombo omkhulu olungiswayo we-wobble nokuphakama kwesihlalo. Isihlalo sigxilile njengesihlezi ebhodini lokuzivocavoca, ukukhuthaza ukuma okuhle.
- Isihlalo sokugubha: Singakhohlwa ukuthi i-rocker's rocker yayiyisimo sokuhlala esingenakuqiniswa sokuhlala, okuvumela ukuba uhlanganise imisipha yakho yomzimba nomzimba ophansi ngokugwedla.
Ukuhlala endaweni engazinzile kungase kungabi ngcono kakhulu kunokuhlala edala, kungukusikisela okukodwa ukwandisa uketshezi lwakho lwekhalori olushisa usuku lonke.
8 - Ukusebenza Okusebenzayo
Ungalibali isikhathi osichithayo sokuhamba lapho uhlala khona isikhathi eside futhi ukwandisa izingozi zakho zezempilo. Uma uchitha imizuzu engaphezu kwezingu-30 uhlezi ngesikhathi sokuhamba kwakho, bheka izindlela zokuqeda leso sikhathi sokuhlala noma ukuqinisekisa ukuthi uthola imizuzu emibili kuya kwemihlanu ukuhamba ngaphambi nangemva.
Ngaphambi Kokuhamba Kwakho
- Yungeza indlu yakho noma indawo yokuhlala, uhlambulule, uphathe udoti uphinde usebenzise kabusha, ubeke izingubo zokugqoka, qiniseka ukuthi unakho konke okudingayo usuku.
- Abahamba ngemoto: Yungqaza ibhulogi ngezinyawo ngaphambi kokuba ungene emotweni yakho. Yithi kubomakhelwane.
- Abagibeli bamabhasi / wesitimela: Uma ungatholi ngokwanele ukuhamba ukuya esitokisini sebhasi noma esiteshini, cabanga ngokugibela ekuhambeni okulandelayo ngaphansi komugqa ukuze uthole ukuhamba okuningi.
Ngesikhathi sokuhamba kwakho
- Vuka ukuze uhambisane nomzila wakho wesitimela. Nika isihlalo sakho kumdala, okhulile noma owesifazane okhulelwe.
- Uma uyeka ikhofi noma ibhulakufesi, paki uphume emotweni kunokuba uhambe nge-drive-thru.
- Hamba ibhasi noma isitimela ukuma ekuseni bese uthola ukuhamba kancane okuya endaweni oya kuyo.
- Paka kude ukusuka lapho uya khona ukuze uthole ukuhamba okude emsebenzini.
Ngemuva kokuhamba kwakho emsebenzini
- Hlela ukufika kusenesikhathi futhi uqinisekise ukuthi unokuhamba okungenani imizuzu emihlanu ngaphambi kokuba ungene emsebenzini wakho.
- Hamba amahholo, yisho hi kubasebenzi.
- Jabulela ukusebenza okuhamba phambili kokusebenza nomsebenzi ohlangene. Hlela izinsuku ezintathu noma ngaphezulu ngesonto.
Ukuya ekhaya
- Hlela uhamba endleleni eya ekhaya ukuze uthole ukudla futhi ugijime imizila. Phuma emotweni bese uvala ibhasi noma isitimela.
- Ungahlali ngokushesha uma ufika ekhaya, hamba ukuhamba okungenani eduze kwebhulogi. Kuyisikhathi esihle sokuhamba ukuze usule ingqondo yakho yokucindezeleka komsebenzi futhi ukhululeke kusihlwa.
Hamba noma uhamba ngebhayisikili ukuya emsebenzini
Faka endaweni yokuhamba phansi phansi ngokuhamba ngokusebenzayo ngezinyawo noma ngebhayisikili.
Imithombo:
> Aviroop Biswas, i-BSc; UPawulu I. Oh, MD, MSc; UGuy E. Faulkner, PhD; URavi R. Bajaj, MD; UMichael A. Silver, i-BSc; UMarc S. Mitchell, MSc; kanye noDavid A. Alter, MD, i-PhD "Isikhathi seDesterary and Association of Risk for Disease Incidence, Mortality, and Hospitalization kubantu abadala: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kweMeta", Annals of Internal Medicine , V 2015; 162 (2): 123-132. i-doi: 10.7326 / M14-1651.
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> Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J, Owen N. "Ukuqeda ukuhlala isikhathi eside kudonsa i-Postprandial Glucose kanye nezimpendulo ze-insulini." Ukunakekelwa yisifo sikashukela . 2012 Feb 28.
> Koepp GA, Manohar CU, McCrady-Spitzer SK, Ben-Ner A, Hamann DJ, Runge CF, Levine JA. "Amadokhumenti e-Treadmill: Unyaka ongu-1 ozohlolwa." Ukukhuluphala (i-Silver Spring) 2013 Apr; 21 (4): 705-11. i-doi: 10.1002 / oby.20121.
> Larsen RN, Kingwell BA, Sethi P, Cerin E, Owen N, Dunstan DW. "Ukuqeda ukuhlala isikhathi eside kunciphisa ukuphumula kwengcindezi yabantu abadala." I-Nutr Metab I-Cardiovasc Dis. 2014 Sep; 24 (9): 976-82. doi: 10.1016 / j.numecd.2014.04.011. Epub 2014 Meyi 2.
> Levine JA, Miller JM. "Ukusetshenziswa kwamandla okusebenzisa idesksi 'lokuhamba nomsebenzi' labasebenzi behhovisi ngokukhuluphala" I- British Journal yeMidlalo Yezokwelapha 2007; 000: 1-4. doi: 10.1136 / bjsm.2006.032755
> Lucas J. Carr, Ph.D., uChristoph Leonhard, uSharon Tucker, uNathan Fethke, uRoberto Benzo, uFred Gerr. "Ukungenelela kwezeMpilo yoMsebenzi wonke kukhulisa umsebenzi wabaSebenzi bokuzidela." Imithi yokuvimbela . Ishicilelwe ku-intanethi ngo-Agasti 07, 2015. I-DOI: http://dx.doi.org/10.1016/j.amepre.2015.06.022.
> Thosar SS, Bielko SL, Mather KJ, Johnston JD, Wallace JP. "Umphumela wokuhlala isikhathi eside nokuphumula ngesikhathi sokuhlala isikhathi sokusebenza komsebenzi wokugcina." Imithi neSayensi Yezemidlalo Nokuzivocavoca . 2014 Aug 18. [Epub ngaphambi kokuphrinta]