Ukuhlala kungase kukubulale, ngisho noma uthola umthamo wansuku zonke wokuzivocavoca okulinganiselayo noma okukhulu. Ucwaningo luyaqhubeka ukuthi amahora wokuhlala ayingxenye yengozi yayo engozini.
Ukuhlala Namanje Izingozi Zitholiwe
- Ukuhlala Kuphakamisa Ingozi Yesihlobo Sesibili Sifo Sikashukela, Izifo Zenhliziyo Nezifo Zokuqala : Ukuqoqwa kwezifundo ezanyatheliswa ngo-2012 kwathola ukuthi ukuhlala isikhathi eside kwaphakamisa ingozi ehambisana nohlobo lwesifo sikashukela nesifo senhliziyo ngaphezu kuka-100%; le nhlangano yayinamandla kakhulu ngesifo sikashukela. Ucwaningo luthole le nzuzo kungakhathaliseki ukuthi u-sitter uthole imali ephakanyisiwe yokuzivocavoca umzimba okulinganiselayo futhi okunamandla usuku lonke.
- Ukuhlala Kuvumela Ukunciphisa Amandla : UDkt. Marc T. Hamilton uthi ucwaningo lubonisa ukuthi ukushiswa kwamafutha kuncishiswe ukuhlala isikhathi eside, ngakho-ke ushisa amafutha amancane uma usukuma futhi uvocavoca. UDkt. Hamilton uthi: "Ukuhlala isikhathi nokungenzi umsebenzi wokuzivocavoca kuhlotshaniswa nezifundo ze-epidemiological kuya kumazinga we-metabolic syndrome, uhlobo lwesibili lwesifo sikashukela, ukukhuluphala nesifo senhliziyo."
- Ukuhlala Kukhulisa Ingozi Ka-Diabetes Kwabesifazane : Ucwaningo lwathola ukuthi amahora amaningi ehleliwe ngosuku abikwa ngabesifazane abangaphezu kweminyaka engama-40, ukukhishwa kwabo kwe-insulini nokuvuvukala kwanda kakhulu. Lokhu kubonisa ingozi ekhulayo yokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili. Lokhu kwakuyiqiniso noma ngabe babe nokuzivocavoca okulinganisela nsuku zonke.
- Ukuphumula kwemizuzu emibili yokuhamba Ukuthuthukisa i-Glucose Control kanye ne-Insulin Response : Ukuqeda isikhathi sokuhlala ngemizuzu emibili yokuhamba ngezinyawo njalo ngemizuzu engu-20 kuthuthukiswe impendulo yomzimba ekudleni ngo-30% ekutadisheni kuka-2012. Lolu cwaningo luveza isimo sehhovisi esinabantu abaneminyaka ephakathi, abanesisindo esiphakeme kakhulu. Ukuhamba ukukhanya okulula noma okulinganisela imizuzu emibili emva kokuhlala kwemizuzu engu-20 kusiza ukugcina ukulawula kwe-glucose nokuphendula kwe-insulin. Kungase kube nezinzuzo ezinhle emikhubeni ekhulayo yokukhula ngokuphindaphindiwe ngesikhathi sokusebenza nasekhaya ngenkathi kudlala ividiyo, ukubukela ithelevishini noma ukusebenzisa ikhompyutha.
- Isikhathi Sesikrini Ngengozi Yempilo : Amahora amabili ngosuku ukuhlala phambi kwe-TV noma ikhompyutha ingaba kabili ingozi yokuhlaselwa yinhliziyo noma omunye umcimbi wenhliziyo. Amahora amane ngosuku kwesikrini isikhathi sandisa ingozi yokufa nganoma yisiphi isizathu ngenxa ka-50%, ngokusho kokufundwa kocwaningo lwamadoda angaphezu kuka-4 500 asephakathi kwaseScotland.
- Hlala kakhulu-Ube mncane : Ucwaningo lwe-Cancer Society lwe-Cancer II lwabantu abangaphezu kuka-100 000 abanempilo elandelwa kusukela ngo-1992 bethola ukuthi abesifazane abahlala isikhathi esingaphezu kwamahora ayisishiyagalombili ngesikhathi sabo sokuphumula usuku ngalunye babe nethuba elingaphezulu kwama-37% lokufa kunabesifazane abahlala amahora amathathu noma ngaphansi. Amadoda abe nethuba elingaphezulu kwe-18% lokufa. Lokhu okuthole kwakuzimele ukuthi ngabe abantu babe nomthamo omuhle wokuzivocavoca nsuku zonke. Kodwa-ke, izindaba ezinhle ukuthi labo ababenokuzivocavoca babe nomngcipheko wokufa ngaphezu kwalabo abangazange bawanele ukunqoba lokho okucatshangelwa ukuthi amahora okuhlala.
- Ukumemezela i-Alarm Mayelana Nokuhlala : Umhleli eBritish Journal of Sports Medicine waphetha ngokuthi "ukucwaninga kwamuva nje kuye kwaphakamisa ukuthi ukuhlala isikhathi eside isikhathi sokuhlala kanye nokuntuleka komzimba wonke umzimba kuhlotshaniswa nokukhuluphala, ukungajwayelekile kwe-glucose metabolism, isifo sikashukela, isisombululo i-syndrome, isifo senhliziyo nesifo somdlavuza nomdlavuza, kanye nokufa okuphelele okuzimele okulinganiselwe ukwenza umsebenzi omzimba, "kusho abalobi.
Izindlela Ongenza Ukunciphisa Ukuhlala Isikhathi
Nciphisa isikhathi esithile ohlala ngaso sonke isikhathi usuku lonke usebenzisa lezi zindlela:
- Gqoka iPedometer : Hlela nje ukukhulisa izinyathelo zakho zansuku zonke ngokuya kancane ezinyathelweni ezingu-10,000 ngosuku kodwa futhi ungene izinyathelo ezingu-500 ngehora ukuqinisekisa ukuthi awuhlali phansi isikhathi eside. Uma uthwala ifoni yakho nawe wonke usuku, ungadinga kuphela uhlelo lokusebenza lwe-pedometer .
- Iziqapheli zomsebenzi kanye nezinhlelo zokusebenza Ngezikhathi Ezihleliwe Izaziso : Ezinye izihloli zomsebenzi nezinhlelo zokusebenza zingasethwa ukukuxwayisa uma ususebenze isikhathi eside kakhulu.
- Izixwayiso zesikrini : Labo abanemisebenzi ekhompyutheni bangase bafune ukufaka uhlelo, njenge-RSIGuard, ephuma ukuze abaxwayise ukuba bahambe ngehora ngalinye. Kulabo ababoshiwe ku-cubicle, lokhu kungasho ukuma nokuhamba endaweni, idesksi ilula, iqhubekile ngenkathi ifoni, njll.
- I-Treadmill Desk : Yakha noma uthenge ideskithophu ye-treadmill ukuze uhambe kancane ngenkathi usebenzisa ikhompyutha, ukufunda, ukudlala noma ukubukela amavidiyo.
- Shintshela kumageyimu wevidiyo asebenzayo : Kunokuba udlale imidlalo yekhompiyutha ehleliwe, shintshela ku-Wii noma enye idivaysi yokudlala equkethe imidlalo esebenzayo omiyo nokuhamba ngayo.
- Hamba Ngeziphuzo Zakho : Sebenzisa izikhathi zakho zokuphumula nokudla kwasemini ukuze uhambe ngendlela ehamba phambili .
Imithombo:
Wilmot, EG, et al. "Isikhathi sokuhlala kubantu abadala kanye nokuhlangana nesifo sikashukela, isifo senhliziyo nokufa: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta", i- DIABETOLOGIA , Umqulu 55, Inombolo 11 (2012), 2895-2905, i-DOI: 10.1007 / s00125-012-2677-z
UHamilton, uMarc T., et al. "Indima Yezindleko Zamandla Ephansi futhi Uhlala Ngokweqile, I-Metabolic Syndrome, Uhlobo Lwesifo Sikashukela, Nesifo Sezinhliziyo Zegazi." Isifo sikashukela . 2007 Nov; 56 (11): 2655-67.
I-Bakl, i-Elin, ne-. al. "Ingabe sibhekene nephedi elisha lokungasebenzi emsebenzini?" I-British Journal yeMidlalo Yezokwelapha
U-Emmanuel Stamatakis, et al. "Isikhathi sokuzijabulisa esisekelwe esikrinini , Ukulimaza Okubangela Zonke , Nemicimbi Yezinhliziyo," J Am Coll Cardiol , 2011; 57: 292-299, inikela: 10.1016 / j.jacc.2010.05.065
U-Alpa V. Patel, u-Leslie Bernstein, u-Anusila Deka, uHeather Spencer Feigelson, uPeter T. Campbell, uSusan M. Gapstur, uGraham A. Colditz, noMichael J. Thun "Isikhathi Sokungcebeleka Sivumelana Sokuhlala Ngokuhlobene Nokufa Konke Ebandleni Elibheke Abantu base-US. " Am. J. Epidemiol. , Advance Access eshicilelwe ngoJulayi 22, 2010; doi: doi: 10.1093 / aje / kwq155
Yates T, Khunti K, Wilmot EG, Brady E, Webb D, Srinivasan B, Henson J, Talbot D, Davies MJ. "Isikhathi sokuhlala esibikiwe kanye nezimpawu zokuvuvukala, ukumelana ne-insulin, nokubekezela." Am J Prev Med . 2012 Jan; 42 (1): 1-7
Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J, Owen N. "Ukuqeda Ukuhlala Kwesikhathi Eside Ukunciphisa I-Postprandial Glucose Nezimpendulo ze-Insulin." Ukunakekelwa yisifo sikashukela . 2012 Feb 28.