Ukuphila ngokwemvelo kuyimbangela yezindaba eziningi zezempilo ezibucayi
Sonke sinesibopho sokuhlala sihlala amahora amaningi ngosuku. Njengoba amathelevishini kanye nezikrini zekhompyutha zisidonsela njengezimfutha emlilweni, sihamba kancane kancane futhi sisebenza kancane. Uma sicabangela yonke imisebenzi eyenza usuku olujwayelekile, siyaqaphela ukuthi iningi lesikhathi sethu lisichitha sihlezi. Sivame ukuhlala phansi ngenkathi sidla, sihlala emotweni noma esitimeleni njengoba sibuyela emuva futhi sisuka emsebenzini, sihlala esihlalweni sedesksi ehhovisi, sihlala embhedeni ekhaya, noma sihlala sizingelwa ngamakhompyutha ethu.
Uma kwenzeka ukuba siphume ngempelasonto, sivame ukuhlala sihlezi ebhasini, endaweni yokudlela, noma emibonweni yama-movie ngamahora ambalwa ngesikhathi. Asikwazi, kepha ukuhlala kungenye yezinto ezimbi kakhulu esingayenza emizimbeni yethu.
Iningi labantu lichitha isikhathi esiningi lihlezi futhi isikhathi esanele sisasebenza futhi sihambahamba. Lokhu kuholela ekuziphatheni okuhlala phansi lapho okungekho umsebenzi ongokwenyama owenziwa khona usuku lonke. Ukuze uthole impilo enhle, umzimba wakho udinga ukuchitha isikhathi esiningi uhamba ngokuzenzekelayo usuku lonke. Kubaluleke kakhulu ukuthi uhlanganyele emanini amancane okunyakaza kulo lonke usuku kunokuba ulondoloze wonke amandla akho ekusebenzeni okulodwa. Indlela elula yokwandisa umsebenzi wakho womzimba jikelele ukwenza imisebenzi elula yokuzikhandla emisebenzini yonke usuku noma imisebenzi ongayigcina isikhathi eside.
Umsebenzi wansuku zonke ojwayelekile
Ake sibheke usuku olujwayelekile.
Emva kokuvuka, ungase usebenze imizuzu engu-30 kuya kwezingu-45, okuyinto enhle empilweni yakho yonke. Khona-ke uyahamba ukuze usebenze lapho kungenzeka khona uhlale edeskini yakho bese usebenza kukhompyutha yakho amahora angu-4 ngqo ngaphambi kokuba uthole ikhefu ukuze udle kwasemini. Ngemuva kokudla kwasemini, ubuyela emuva edeskini yakho , obhekene nomsebenzi wekhompyutha okungenani amanye amahora angu-4.
Ngokushesha nje lapho umsebenzi usuphelile, uhamba ekhaya usendaweni yokuhamba ngehora, udla isidlo sakusihlwa, uphumule ngokubukela ithelevishini, ukuvula i-intanethi, noma ufunde le ncwadi amahora ambalwa ngaphambi kokulala. Ngokuvamile, uhlezi emotweni, uhlezi edeskini yakho, uhlezi lapho udla, uhlezi embhedeni ekhaya futhi ulala lapho ulala. Lokho kuhlezi nokungahlali kahle.
Ngisho noma usebenza imizuzu engu-30 ngosuku, uyaqaphela yini ukuthi usuhlala uhlala ku-98% esele usuku lonke? Amaminithi angu-30 kuphela amelela u-2% wosuku, okuyisikhathi esincane kakhulu sokuzinikela kwesinye sezici ezibaluleke kakhulu empilweni yakho: umsebenzi womzimba. Kubaluleke kakhulu ukufeza imizuzu yakho engama-30 yokuzivocavoca okungenani, kodwa lokhu akwanele ukulwa nemiphumela emibi yokuhlala nokuhlala isikhathi eside ngesikhathi sakho.
Ezempilo Imiphumela Yendlela Yokuphila Yokuzidela
Imiphumela yokuphila ngokweqile ihlanganisa ukuhamba kancane komzimba , izinkinga zangemva kwesikhashana, ubuhlungu be-musculoskeletal, izinkinga ezengeziwe zezifo ezingapheli ezihlanganisa uhlobo lwesifo sikashukela, ukuhlaselwa yinhliziyo, ukushaywa yingozi, ukwanda okukhulu komdlavuza wegazi, ukwehla kwengqondo, ukwehla kwesisindo esibucayi, ukulahleka kwethambo, ukucindezeleka, ukutholakala kwesisindo, isimiso sokuzivikela somzimba esibuthakathaka, nokusondeza okungenamsoco omuncu.
Phakathi nesikhathi sokungasebenzi, inqubo enamandla kakhulu yezinto eziphilayo emzimbeni wakho ivinjelwe. Le nqubo ihlanganisa ukusabela okusiza ukwephula amafutha nokuletha izakhi ezivela kulezi zinhlayiya ezihlotsheni ezihlukahlukene, imisipha, nezitho, kufaka phakathi inhliziyo yakho, futhi ilawulwa yi-enzyme ebizwa ngokuthi i- lipoprotein lipase. Le enzyme yenziwa ngumzimba wakho wamasipha kanye ne-adipose (fat) izicubu. Iphula ama-triglycerides (amafutha) ukuze angene emasethini ama-tissue akho kanye nezitho ezihlukahlukene, kufaka phakathi nenhliziyo. I-Lipoprotein lipase cishe icindezelwe ngokuphelele emisipha yamathambo lapho umzimba uhamba ngezikhathi ezithile ngaphandle kokusebenza ngokomzimba, njengokuhlala isikhathi eside.
Ukuntuleka kwe lipoprotein lipase kubangela izinkinga ezinkulu emzimbeni. Ezingeni leselula, udinga lipids (amafutha) ukukhiqizwa kwamandla nokuvuselelwa kwesakhiwo kwamaseli akho nezitho zakho. Izikhathi ezinde zokungasebenzi zingalahla lawa maseli ezakhiweni zabo ngenxa yamazinga aphansi e-lipoprotein lipase. Uma sicabanga ngalokhu, sibona ukuthi kubaluleke kangakanani ukuqhubeka ukuhamba usuku lonke. Lokhu kungakho umsebenti womzimba ongakapheli amaminithi angu-30 nsuku zonke akwanele ukulwa nemiphumela yokuphila kokuhlala ngasemuva kwezingu-98% ezisele zosuku lwakho.
Ukubhema Okusha
Ukuhlala kubizwa ngokuthi "ukubhema okusha" ngoba kuphakamisa ingozi yesifo sikashukela, isifo senhliziyo kanye nezinye umdlavuza, kuhlanganise nomdlavuza wekolon, umdlavuza we-endometrial, umdlavuza webele kanye nomaphaphu, kanye nezinye izinkinga zempilo. Ukuhlala amaminithi amahora amabili nje kungakwanele ukuqala ukwandisa ingozi yakho kulezi zimo.
Umsebenzi womzimba ubaluleke kakhulu emzimbeni wakho ngoba uvimbela ukungena kwe-insulin okuholela kuhlobo lwe-2 lwesifo sikashukela, kunciphisa izingozi zamanqamu amaningi, kusiza ukunciphisa ubungozi bokuncipha kwengqondo nokucindezeleka komzimba, kunciphisa ingozi yokuhlasela kwenhliziyo nokushaya isisu, kuvimbela ukulahleka kwethambo, kwandiswe ukuqina izicubu zomzimba, futhi kusiza ukulwa nokucindezeleka nokuzuza kwesisindo. Ngenhlanhla, kunezindlela eziningi zokufaka impilo nempilo emisebenzini yakho yansuku zonke ngenkathi usuqedile umsebenzi wakho.
Enye yezindlela ezilula zokuphumula isikhathi eside esichitha uhlezi ngukuthatha amakhefu avamile. Ngekhefu ngalinye, umgomo wakho kufanele umane nje uvuke futhi uhambe. Ukwehlukanisa isikhathi sokuhamba ngesinyathelo esisodwa sokuhamba, kuye kwaboniswa ukuthi kuholele ekuhambeni komzimba onomsoco, amazinga kashukela egazi, i- body mass index (BMI), namazinga we-triglyceride nama-cholesterol, kunabantu abangathathi lezi zincane umsebenzi wokuphumula.
Indlela Yokukhulisa Ukuhamba Kwakho
Nazi izindlela ezingu-6 ezilula zokwandisa ukunyakaza kwakho kulo lonke usuku oluhlala phansi:
1. Hlela ngezikhathi ezingu-10 zokuphumula ngesikhathi esifanayo nsuku zonke futhi unikezele kulo msebenzi ozikhethelayo.
2. Phakamisa kude nomsebenzi wakho noma kuphi lapho uya khona.
3. Thatha izitebhisi esikhundleni se-elevator.
4. Hamba uzungeze, ume bese uvula imizuzu embalwa ngehora. Ungamane ugijimele nxazonke, uthathe izinyathelo ezimbalwa emuva noma ngokuhamba noma uhambe endaweni.
5. Vuka lapho ukhuluma efonini.
6. Faka esikhundleni idesksi lakho ngedesksi elimilayo kanye / noma ubeke isitifiketi sakho sebhayisiki ngebhola lokuzinza. Amabhola okuzinza angasiza ukuqinisa ingqikithi yakho njengoba uthuthukisa ukulinganisela nokuguquguquka.
Ucwaningo lubonisa ukuthi abantu abachitha isikhathi esiningi bahlezi emotweni yabo, emahoksheni, nangaphambi kwekhompyutha kanye nethelevishini, banethuba elikhulu lokufa ngesifo senhliziyo. Naphezu kokuvivinya umzimba, abantu abahlala phansi kwamahora angu-23 ngesonto bangamathuba angama-64% okufa ngesifo senhliziyo kunabantu abahlala emakhaya amahora angaba ngu-11 ngesonto. Lapho abantu behlezi noma behlezi isikhathi eside, imishanguzo yabo isinciphisa ngoba imisipha emikhulu emzimbeni ayihambisani. Ngokuyinhloko, ukuhlala isikhathi eside kudlulisela umzimba kwisigaba sokuvala isikhashana. I-antidote engcono kunazo zonke zokuphila okuhlala ngasemzimbeni yinto yokusebenza ngokomzimba. Kubalulekile ukuthatha ama-break-mini amaningi ngosuku lonke ukuphumula isikhathi eside sokuhlala.
Izinkinga Nge-Posture
Ukuze umzimba wakho usebenze kahle, amalunga akho kudingeka aqondane kahle ngaphandle kwamandla okucindezela okungadingekile akha izinkinga. Ngaphandle kokuthi uzama ukufeza i-Hunchback ye-Notre Dame ukubukeka, umzimba wakho awuhlosiwe ukuba udonswe phezu kwedeski noma ikhompuyutha usuku lonke. Isikhathi esiningi osichitha sizingela futhi sihlezi kahle, umzimba wakho uthola ngcono ekulondolozeni isikhundla esiphakeme ngisho nangemva kokuvuka esihlalweni sakho. Hlola umgogodla womuntu osebenze phezu kwedeski iminyaka eminingi futhi awunayo impilo ekhuthele kakhulu. Uma umbuka ehamba, cishe uzobona ukuthi kunzima kangakanani kulowo muntu ukuma ngokuqondile futhi aqondise intamo yakhe nomgogodla.
Ukuphila ngokwemvelo kuyakha izinkinga ngokuzimela njengoba umzimba kufanele uvumelanise nesihlalo ngokuhlala unzima futhi uhlale isikhathi eside. Abanye abantu bathuthukisa ubuhlungu emuva emuva komcibisholo owedlula kakhulu esifundeni sabo esiphansi, ekwakheni iphethini yokuphambene nesimo sangasese kwezinye izingxenye ze-lumbar spine (ephansi emuva), ibhande lokugwedla, kanye namalungu okugcoba. Le iphethini yokuhlanekezela ingashintsha ubude bemisipha ethile. Ngemuva kokuhlala isikhashana, izimbungulu eziyinkimbinkimbi ye-hip flexor zivalelwe endaweni efinyelelekile. Ngokuhamba kwesikhathi, umzimba uvumelanisa ngokunciphisa lezi zinhlanzi futhi uzizwe uzibophezele, okhipha isikhumba saso kanye nesilwane esivela ekuhambeni kwawo kokuhle kwangemva kwesikhashana futhi sithuthukisa izinyathelo emuva.
Ngenxa yalokho, i-muscle group ephikisayo eya kwi-hip flexors complex (i-gluteus maximus) ibhekana nokwehla kokusebenza, amandla nokusebenza. Ukuhlanganiswa kwama-flexible hip nezimpande ze-gluteus ezibuthakathaka ekugcineni kuholela ekuhluphekeni okuphansi emuva. Ukuzivocavoca okuhle ukuxazulula inkinga ukulala emhlane wakho ngamadolo okugobile, izinyawo phansi phansi bese wenza ibhuloho emuva, lapho ususa khona amahlombe akho uphinde ususe ezintendeni zakho ukuze ukhethe umlenze wakho uphansi ukucindezela emuva kwakho. Khulisa kancane futhi uhambe kancane kancane, ucindezele imisipha ekupheleni kwakho kwangemuva nangaphakathi kwakho ukuze uhlangabezane nemiphumela yokuhlala ekuthumeni kwakho. Yenza amasethingi angu-1 kuya kwangu-2 amabhuloho emuva emuva kuka-10-15 okuphindaphindiweyo ngesethi, nsuku zonke. Ukuqinisa ingqalasizinda yakho ngamabhuloho kuyindlela enhle yokuthuthukisa ukuhamba kwakho futhi ulwe nobuhlungu obuphansi.
Iqiniso elibaluleke kunazo zonke lokususa kulokhu okushiwo yilokuthi umsebenzi wokuzibalulekile ubaluleke kakhulu. Eqinisweni, ake sithathe isinyathelo esengeziwe futhi sibize umsebenzi wokusebenza "Umthombo Wentsha". Uma uhamba phambili, uzoba nempilo enhle. Yenza konke okusemandleni akho ukuthatha ikhefu elincane usuku lonke bese uhamba ukuze uthuthukise impilo yakho nendlela ozizwa ngayo. Indlela engcono kakhulu yokuvimbela indlela yokuphila yangasese ukukwenza imali yokuhamba yonke usuku lonke ukuze umzimba wakho ungalokothi uchithe isikhathi esiningi endaweni ehlezi.
Mayelana noMlobi - UJay Cardiello unguMpilo Strategist, Umqeqeshi Wobunjiniyela nomlobi we-No Diet Plan. Ukuze uthole amathiphu afanelekile, izindaba nezindlela zokupheka, hlola iwebhusayithi ye-Jay ku-Jcardio.com.
Imithombo:
Ukungasebenzi kwe-Physiology . UHamilton M. Pennington Biomedical Research Centre.
Izindleko zokuzidela, Isisindo, kanye Nezifo Zezifo Zezempilo. Bond DS, Freedson PS, Raynor HA, Sisson SB. I-Journal of Obesity: I-US National Library of Medicine, 11 Dec 2011.
Indlela yokuphila yama-sedentary iyingozi empilweni yakho. I-NCHPAD: i-CDC.
Ukuhlala Usuku Lonke: Kubi Kakhulu Kuwe Kunokuba Ungase Ucabange . I-NPR, 25 Ephreli 2011.
Ukuhlala Ingabe Ukubhema Kwesizukulwane Sethu. Ukubukezwa Kwebhizinisi le-Merchant N. Harvard, 14 Jan 2013.
Ukuhlala Okuhle kakhulu Kuxhunywe Nokufa Kokuqala. Watson S. Harvard WezeMpilo, 29 Feb 2014.