IiNzuzo zeMpilo ezili-10 eziphezulu zokuSebenzisa iDesika emileyo

Kwiminyaka yakutshanje, iidesika ezimileyo ziye zafumana ukuthandwa okukhulu, ngakumbi phakathi kwabasebenzi baseofisini kunye nabasebenzi abakude. Ukwanda kolwazi ngeengozi zokungaphumli kuye kwakhokelela abaninzi ukuba basebenzise iidesika ezimileyo ukuze baphucule impilo yabo nokuphila kakuhle. Kodwa zithini kanye iinzuzo zempilo zokusebenzisa idesika emileyo? Apha ngezantsi, siphonononga iingenelo ezili-10 eziphezulu ezixhaswe ngokwenzululwazi ezibonisa ukuba ukudibanisa idesika emileyo kwindlela yakho yemihla ngemihla kunokukhokelela njani kubomi obusempilweni, obunemveliso ngakumbi.

1. Yehlisa uMngcipheko wokuFumana ubunzima kunye nokutyeba

Enye yeenzuzo eziphambili zempilo zokusebenzisa idesika emileyo yindima yayo ekulweni ubunzima. Ukuhlala ixesha elide kutshisa iikhalori ezimbalwa kakhulu, okwenza kube lula ukufumana ubunzima. Ngokwahlukileyo, ukuma kutshisa iikhalori ezininzi. Ngokophononongo olupapashwe kwijenali IMayo Clinic Proceedings, Ukuma iiyure ezintandathu ngosuku kunokunceda ukutshisa i-calorie eyongezelelweyo ye-54 xa kuthelekiswa nokuhlala. Ngokuhamba kwexesha, oku kunokongeza, kufaka isandla ekulawuleni ubunzima kunye nokunciphisa umngcipheko wokukhuluphala.

2. Yehlisa uMngcipheko weSifo seNtliziyo

Ukuziphatha kokuhlala kudala kudityaniswa nomngcipheko owongeziweyo wemiba yentliziyo. Uphando oluvela kwi-American Heart Association lubonisa ukuba ukuhlala ixesha elide kunokunyusa kakhulu ingozi yesifo senhliziyo nge-147%. Idesika yokuma inokunceda ukunciphisa lo mngcipheko ngokukhuthaza ukunyakaza okungaphezulu kunye nokunciphisa ixesha elichithwe uhleli. Ukuma rhoqo kuphucula ukujikeleza, nto leyo inceda ukunciphisa amanqanaba e-cholesterol kunye nokunciphisa umngcipheko weengxaki ezinxulumene nentliziyo.

3. Yehlisa Intlungu Engasemva naseNtanyeni

Iintlungu ezingapheliyo zasemva kunye nentamo zizikhalazo eziqhelekileyo phakathi kwabantu abachitha ixesha labo elininzi behleli. Ukuma okungahambi kakuhle kunye nokuhlala ixesha elide kunokubeka uxinzelelo olugqithisileyo kumqolo, okukhokelela ekungakhululeki kunye nemiba yexesha elide le-musculoskeletal. Idesika yokuma ivumela ukuba ngcono ukuma kwaye inciphise uxinzelelo kumqolo osezantsi. Uphononongo lubonise ukuba abasebenzi abatshintshela kwiidesika ezimileyo bafumana ukuncipha okukhulu kwiintlungu zentlungu kunye nentamo. Ngokomzekelo, uphando lwe-2011 olwenziwa yi-CDC lufumene ukuba iidesksi zokuma zinciphisa iintlungu eziphezulu ze-back and nentamo nge-54% kwiiveki ezine.

4. Iphucula indlela yokuma

Ukuma kakubi ngumba oqhelekileyo onxulunyaniswa nokuhlala edesikeni ixesha elide. I-slouching kunye nokuzingela phezu kwekhompyutheni kunokukhokelela ekungahambini kakuhle komqolo, okubangela ukungahambi kakuhle kunye nomonakalo wexesha elide. Idesika yokuma ikhuthaza ukuma okungcono ngokukhuthaza ukulungelelaniswa kwendalo ngakumbi komzimba. Ngokuma kunye nokugcina umva wakho ngokuthe tye, unokugcina i-spinal curvature efanelekileyo, enceda ukukhusela ukuphuhliswa kwemiba ye-musculoskelet.

5. Yongeza Amandla kwaye Yehlisa Ukudinwa

Olunye uncedo lokusebenzisa idesika yokuma kukuba inokukunceda ukunyusa amanqanaba amandla akho imini yonke. Xa uhleli ixesha elide, umzimba wakho udla ngokuba buvila, nto leyo ekhokelela ekudinweni nasekunciphiseni inkuthazo. Ukuma, kwelinye icala, kugcina igazi lakho lihamba kwaye kunceda ukugcina izinga eliphezulu lamandla. Uphononongo olupapashwe kwijenali Unyango emsebenzini bafumanise ukuba iidesika ezimileyo zanceda ukunciphisa amanqanaba okudinwa kubasebenzi ngama-87%. Oku kunyuka kwamandla kunokukhokelela kwimveliso ephezulu kunye nokugxila okuphuculweyo.

6. Ngamana ehlisa uMngcipheko woHlobo lwesi-2 seswekile

Uphando luye lwabonisa ukuba ukuhlala ixesha elide kuhambelana nomngcipheko okhulayo wokuphuhlisa uhlobo lwe-2 yeswekile. Oku kungenxa yokuba ukuhlala ixesha elide kunokubangela ukuba amanqanaba eswekile yegazi anyuke. Iidesika ezimileyo, ngokukhuthaza ukunyakaza okungaphezulu imini yonke, kunokunceda ukuzinzisa amanqanaba eswekile yegazi. Uphononongo luka-2013 olupapashwe kwijenali Diabetologia bafumanisa ukuba ukuma ixesha elide emva kokutya kunciphisa kakhulu amanqanaba eswekile yegazi, ngaloo ndlela kunciphisa umngcipheko we-Type 2 yeswekile.

7. Ukwandisa Ukucaca kwengqondo kunye nokuGxininisa

Ukudinwa kwengqondo kudla ngokuba sisiphumo sokuhlala ixesha elide. Iidesika ezimileyo zinokunceda ukulwa noku ngokukhuthaza ukuhamba kakuhle, okuqinisekisa ukuba ioksijini eninzi ifikelela ebuchotsheni. Ukuhamba kweoksijini okuphuculweyo kunokukhokelela ekusebenzeni okuphuculweyo kwengqondo, kubandakanya ukugxila okungcono kunye nokugxila. Abasebenzi abaninzi baxela ukuba baziva bephaphile kwaye bebukhali ngokwasengqondweni xa besebenzisa idesika yokuma, okukhokelela ekwandeni kwemveliso kunye nokwenza izigqibo ezingcono imini yonke.

8. Yandisa Ubomi Obude

Mhlawumbi enye yeenzuzo ezinyanzelisayo zokusebenzisa idesika yokuma kukukwazi ukwandisa ixesha lokuphila. Uphononongo olukhulu olupapashwe kwi IiNcwadi zoLondolozo lwangaphakathi ifumene ukuba ukuhlala ngaphezu kweeyure ze-11 ngosuku kuhambelana nokunyuka kwe-40% kwingozi yokufa kuzo zonke izizathu. Ukunciphisa ixesha elichithwe uhleli kunye nokubandakanya ukuma ngakumbi kunokunciphisa umngcipheko wokufa kwangaphambi kwexesha, ubukhulu becala ngenxa yeenzuzo ezibonelela kwimpilo ye-cardiovascular and metabolic function.

9. Yehlisa uMngcipheko woMhlaza

Nangona uphando oluthe kratya lufuneka, ezinye izifundo zicebise ukuba ukuziphatha ngokuzihlalela kunokunxulunyaniswa nomngcipheko owongeziweyo weentlobo ezithile zomhlaza, ngakumbi umhlaza webele kunye nomhlaza. Ukuhlala ixesha elide kubonakaliswe ukuphakamisa ii-biomarkers ezinxulumene nophuhliso lomhlaza. Ngokunciphisa ixesha lokuhlala kunye nokuma rhoqo, abantu ngabanye banokunciphisa umngcipheko wabo wokuba nomhlaza. Idesika yokuma yindlela elula yokudibanisa intshukumo eninzi kwimini kunye nokunciphisa umngcipheko womhlaza jikelele.

10. Ikhuthaza intshukumo engakumbi imini yonke

Idesika yokuma ayikuncedi nje ukuba ume ngakumbi-ikwakhuthaza intshukumo eyongezelelweyo. Xa umile, kunokwenzeka ukuba uzolule, utshintshe ubunzima bakho, kwaye uthathe ikhefu elifutshane lokuhamba, zonke ezinegalelo kwindlela yokuphila esebenzayo. Ukunyakaza kungundoqo ekugcineni ithoni ye-muscle, ukuguquguquka ngokubambisana, kunye nempilo yonke. Ukufaka idesika yokuma kwindlela yakho yemihla ngemihla kunokukhokelela ekuqondeni ngakumbi iimfuno zomzimba wakho, kukukhuthaza ukuba uhambe ngakumbi imini yonke.

isiphelo

Ukubandakanya idesika yokuma kwindlela yakho yemihla ngemihla ibonelela ngeenzuzo ezininzi zempilo, ukusuka ekuphuculweni kokuma ukuya ekunciphiseni umngcipheko wezifo ezingapheliyo ezifana nesifo sentliziyo kunye nesifo seswekile. Nokuba ujonge ukonyusa amanqanaba amandla akho, ukuphelisa iintlungu ezingasemva, okanye ukuphucula impilo yakho yonke, idesika yokuma inokuba sisixhobo esinamandla. Ngokwenza utshintsho, unokukhululeka kwiingozi zokungalali kwaye uthathe indlela ekhawulezileyo kwimpilo yakho yexesha elide.

Ngoncedo olubalulekileyo olunikezwa yidesika emileyo, ayimangalisi into yokuba abantu abaninzi bekhetha ukuma ngelixa besebenza. Thatha inyathelo eliya kwimpilo engcono ngokutyala imali kwidesika emileyo kwaye uzibonele ngokwakho ezi zibonelelo.