Sihlezi sishayela. Sihlala kumakhompyutha ethu. Sihlezi emihlanganweni. Siyakhululeka … sihlezi ekhaya. ENyakatho Melika, abantu abadala abaningi bahlala cishe amahora angama-9,3 nsuku zonke. Futhi lezi yizindaba ezimbi empilweni yethu. Lapho sihlala isikhathi eside, i-metabolism iyancipha, imisipha iyavaleka, futhi izicubu ezixhumeneyo ziyawohloka.
Ucabanga ukuthi: “Ngiyasebenza. Ngiphephile”. Cabanga futhi. Uma uhamba ihora kodwa uhlale usuku lonke, yini ihora elilodwa elingayenza emahoreni ayisishiyagalolunye ohlezi?
Njengoba nje ihora lokunyakaza linganiki isizathu sokucabanga ukuthi manje ungabhema ngaphandle kokujeziswa. Isiphetho: Akukho okuhle ngokuhlala isikhathi eside, okungamahlalakhona. Yini ongayenza?
Ochwepheshe basikisela:
Hlala phezu kwebhola, hhayi esihlalweni. Sebenza ume edeskini, ungahlali. Sebenzisa i-treadmill ngenkathi usebenza etafuleni lakho. Vuka uhambe njalo.
Konke lokhu kuzwakala kukuhle. Kodwa awekho kulawa macebiso ashintsha isimo. Asibone.
Inkinga enkulu ngokuhlala usuku lonke ukungakhululeki. Ubuhlungu beqolo. Ubuhlungu bentamo. Ubuhlungu behlombe. Ubuhlungu emadolweni.
Uma sihleli kukhompuyutha, siyadelela. Sincike esibukweni. Ukuzungezisa amahlombe. Elule igolo. I-Strabismus. Imisipha yobuso eqinile. Ukubuyela emuva. Amadoda ahlupheka ngandlela-thile kunabesifazane, abavame ukuguquguquka kancane.
Akumangalisi ukuthi abaklami baye bazama ukwakha isihlalo esihle kakhulu. Futhi kule minyaka eyishumi edlule, abacwaningi baye baqhathanisa izinketho ezahlukene.
Amabhola esikhundleni sezihlalo
Enye indlela evamile yokukhetha isihlalo sehhovisi elijwayelekile ibhola. Ithiyori ngemuva kwalo mbono yukuthi isihlalo sebhola siyindawo engazinzile ezogcina imisipha yangemuva isebenza. Lokhu kuthathwa njengesinqumo esihle.
Kuvele hhayi kakhulu. Okokuqala, ucwaningo lubonisa ukuthi ukusebenza kwemisipha yangemuva uma uhlezi ebholeni kufana kakhulu nokusebenzisa isihlalo. Eqinisweni, indawo yokuxhumana yebhola nomzimba inkulu uma iqhathaniswa nesihlalo, futhi lokhu kwandisa ukucindezelwa kwezicubu ezithambile, okungasho ukungakhululeki, ubuhlungu kanye nokuba ndikindiki.
Ukuhlala ebholeni kuholela ekwandeni kokucindezela kwe-disc kanye nokusebenza kwemisipha ye-trapezius. Lokhu kubi kungase kudlule noma yiziphi izinzuzo ezingaba khona.
izihlalo ashukumisayo
Ngakho, ukushintshela ebholeni akuwona umqondo omuhle kangako. Kodwa amabhola akuzona kuphela uhlobo lwezihlalo ashukumisayo emakethe. Isibonelo, ezinye izihlalo zehhovisi zivumela ukuthi i-torso ihambe, inyakaze. Lokhu kuyithinta kanjani impilo?
ОKodwa-ke, ucwaningo luye lwabonisa ukuthi inkinga yangempela akuyona indlela isitulo esithinta ngayo ukusebenza kwemisipha, kodwa kunalokho ukuthi umuntu udinga izinhlobo ezahlukene zomsebenzi womzimba. Ngamanye amazwi, izihlalo ezinamandla aziyixazululi inkinga.
Isitulo esiguqa ngamadolo
Lolu hlobo lwesitulo kanye nomthelela waso empilweni akwenziwa ucwaningo oluncane. Esinye isihloko sithi lolu hlobo lwesitulo lugcina ijika elifanele le-lumbar. Ngeshwa, lolu cwaningo lugxile kuphela ekumeni hhayi ekusebenzeni kwemisipha kanye nokuncipha komgogodla. Olunye ucwaningo lwabonisa ukuthi isihlalo esiguqe ngamadolo sivale umzimba ongezansi, kulimaze ukusebenza kwawo.
Ukuqwashisa ngemisebenzi
Inketho engcono kakhulu lapho kufanele uhlale, uhlale entweni ethi: kunciphisa ingcindezi emzimbeni; kunciphisa indawo yokuxhumana nezicubu ezithambile; ikhulula ukucindezeleka; kunciphisa umzamo. Kodwa lesi akusona isixazululo esikahle.
Kungakhathaliseki ukuthi sihlezi ngani, okwesikhashana, imiphumela emibi yokuhlala ingasiluma embongolweni. Amabhola nezihlalo eziguqayo zingaba zimbi kunezihlalo eziklanywe kahle kwezinye izici. Kodwa ngisho nezihlalo eziklanywe kahle, imizimba yethu inezidingo ezingafani. Kufanele siphendule ngempumelelo kulokhu. Ngakho-ke uma kuziwa ekusebenzeni kwemisipha, ukwakheka nokucindezelwa komhlane, zonke izihlalo zifana kakhulu, azikho umehluko omningi phakathi kwazo.
Ukuhlala kuyithinta kanjani i-metabolism?
Iphuzu Elibalulekile: Indlela yokuphila engenzi lutho kanye nomsebenzi wokuhlala uhlotshaniswa kakhulu nesifo senhliziyo nesifo sokuvuvukala-kungakhathaliseki ubudala, ubulili, noma ubuhlanga. Ngamanye amazwi, umsebenzi wokuziphilisa awulula. Kwabo bonke. Futhi uma sihlala kancane, sizoncipha futhi sibe nempilo enhle.
Ingabe ukuhlala kubi njengokubhema?
Ngempela, ucwaningo olwaluhlanganisa izisebenzi zasehhovisi zesikhathi esigcwele ezingu-105 lwathola ukuthi labo ababehlezi kakhulu babenethuba eliphindwe kathathu lokuba nokhalo olukhulu kuno-94 cm (37 amayintshi) kwabesilisa no-80 cm (31 amayintshi) kwabesifazane.
Umjikelezo wokhalo, njengoba kungenzeka uyazi, uxhumene kakhulu nesifo senhliziyo.
Khonamanjalo, olunye ucwaningo lwabonisa ukuthi ihora ngalinye elengeziwe lokuhlala liholela ekwandeni kwesiyingi sokhalo, ukwanda kwamazinga e-insulin, kanye nokuncipha kwe-cholesterol enhle. Akukuhle.
Eqinisweni, izingozi zokuhlala isikhathi eside zinkulu kangangokuthi esinye isihloko sibheka umsebenzi wokunganyakazi “njengesici esikhethekile esiyingozi yesifo senhliziyo.” Yingakho ukuhlala isikhathi eside kugcina esigabeni esifanayo nokubhema. Uma sicabangela lokho okushiwo, ukuqhathanisa akumangalisi.
Olunye ucwaningo lubonisa ukuthi abasebenzisi bamakhompiyutha abachitha ihora elilodwa ngosuku ngezinyawo zabo emsebenzini banobuhlungu obuncane beqolo.
Kuyathakazelisa ukuthi isivinini sokufaka idatha siyehla endaweni yokuma, kodwa hhayi kakhulu. Ngakho uma kuziwa ebuhlungu, ukuma kungaba enye indlela enhle yokuhlala. Kodwa ingabe abantu bazoyisebenzisa ngempela inketho “yokuma” uma itholakala? Kubukeka sengathi bazokwenza.
Isikhungo sezingcingo saseSweden esinabasebenzi abangaphezu kuka-XNUMX sithenge amadeski okuhlala nokuma sathola ukuthi abantu bamile kakhulu futhi behlala kancane.
Ucwaningo lwase-Australia ngomagazini ofanayo lusanda kushicilelwa. Amadeski anokulungiswa kobude be-elekthronikhi noma okwenziwa ngesandla abe esetholakala ehhovisi, okuholele ekuncipheni kwesikhathi sokuhlala emsebenzini sisuka ku-85% ekuqaleni siye ku-60% ngesikhathi sokuphela kocwaningo.
Kuyathakazelisa ukuthi abahlanganyeli bashukunyiswa ubuhlungu beqolo noma yilokho ababekuzwile mayelana nokusukuma ukuze bashise ama-calories engeziwe. Ukusebenza ngenkathi umile, kuvela, ungakwazi ukuhambisa ngaphezulu. Kungakhathaliseki ukuthi uzobe umile noma uhamba, okubaluleke kakhulu, nciphisa isikhathi sakho sokuhlala ngokuphelele.
Ngendlela, lezo zisebenzi zasehhovisi zase-Australia zaziqinisile. Ukuma kushisa ama-calories angu-1,36 ngaphezulu ngomzuzu kunokuhlala. Lokho kungaphezu kwama-calories angamashumi ayisithupha ngehora. Emahoreni ayisishiyagalombili (usuku oluvamile lokusebenza) uzolahlekelwa cishe ama-calories angu-500. Umehluko omkhulu. Uma ufuna ukunciphisa umzimba noma uhlale uzacile, phuma esihlalweni sakho ngokushesha okukhulu.
Kuthiwani ngokuhamba?
Uma ukuma kuhle futhi ukuhamba kuhle, kuthiwani uma ukuhlanganisa kokubili? Umqondo omuhle. Sisebenzisa amandla amaningi uma sisukuma kunokuhlala phansi. Futhi ukuhamba kudinga amandla amaningi kunokuma.
Lokhu kuzwakala kukuhle. Ukuhamba usuku lonke emsebenzini kungakusiza ulahlekelwe isisindo, unciphise ubuhlungu be-musculoskeletal, futhi uthuthukise umsebenzi we-metabolic. Ibhingo! Kodwa linda. Ingabe ukhona ngempela okwaziyo ukwenza noma yimuphi umsebenzi wenziwe ngamatafula anyakazayo? Phela kunesizathu esenza iningi lethu lihlale emsebenzini. Umsebenzi wethu udinga ukunakwa okuqhubekayo emininingwaneni, ukugxila kokuhlaziya, ubuciko, ukusungula izinto ezintsha kanye nokutholwa.
Kungenzeka yini ukufeza lokhu ngetafula elinyakazayo? Hlala phansi ucabange.
Ngamanye amazwi, ngenkathi sisebenza kanzima sihola amadola ngokuma noma ukuhamba emzamweni wokusindisa umhlane wethu futhi sithuthukise umzimba wethu, sidinga futhi ukucabangela okunye okuguquguqukayo okubalulekile: umsebenzi wokuqonda.
Abantu bavame ukwenza umsebenzi oncomekayo behlezi, futhi lokhu bekuyiqiniso izinkulungwane zeminyaka. Kunzima ukucabanga abadali bamaphilisi e-cuneiform ngokunganaki besebenzisa imivimbo emincane obumba lapho begijima. Ngakho, uma sicabanga, ukufunda noma ukubhala, kungcono ukuhlala? Kubonakala kunjalo.
Senze olwethu ucwaningo ukuze sibone ukuthi ukuma kuyakuthuthukisa yini ukusebenza kwengqondo. Besifuna ukuqonda ukuthi ingabe izinzuzo ze-metabolic ezingenakuphikwa zokuma okuqondile nazo zinikeza izinzuzo zokuqonda. Maye, impendulo ibonakala ingucha. Ngamanye amazwi, uma umsebenzi unzima, uzowenza amaphutha amaningi uma uwuzama etafuleni elinyakazayo. Lo mphumela awumangazi ngokuphelele.
Akusheshi Kakhulu: Ukunyakaza kanye Nokuqonda
Ngakho-ke, ngentshisekelo yebhizinisi, kufanele ukhohlwe nje ngetafula elihambayo futhi ubuyele kokujwayelekile? Hhayi ngokushesha.
Ngoba noma amatafula anyakazayo angaphazamisa umsebenzi emsebenzini, ukunyakaza ngokwako kunenzuzo enkulu ekusebenzeni kwengqondo. Akukephuzi kakhulu ukuqala umkhuba wokunyakaza. Ucwaningo olwengeziwe lubonisa ukuthi ngisho nokuzivocavoca kwesikhashana (ithi, imizuzu engu-20 ubude) kungathuthukisa ukusebenza kwengqondo kubantu bayo yonke iminyaka.
Ngamanye amazwi, ukuvivinya umzimba nokusebenza kwengqondo kufanele kuhlukaniswe ngesikhathi, futhi kungenziwa kanyekanye.
Ngibona ngokucacile manje - noma cha?
Ukunyakaza nakho kubaluleke kakhulu kwenye ingxenye yenhlalakahle yethu: umbono. Kwabaningi bethu, umbono uyindlela eyinhloko esibona ngayo umhlaba. Ngeshwa, i-myopia (noma ukubona eduze) iyanda emhlabeni wonke. I-Visual acuity, vele, ihlotshaniswa nokwanda kwesikhathi sesikrini.
Ukusebenza kwesikrini kugxilisa imisipha yethu yamehlo endaweni ethile isikhathi eside, kuyivimbela ekugxileni kwamanye amabanga. Ngamanye amazwi, i-myopia ingase ibe umphumela wokucindezeleka kwamehlo njalo.
Ukunyakaza usuku lonke kusiza ukucabanga ngokucacile, kunciphisa umthwalo ohlelweni lwe-musculoskeletal, kuthuthukisa umzimba, futhi kunciphisa ukungezwani okubonakalayo okuhambisana nomsebenzi wekhompyutha. Ukunyakaza kuhle kithi. Futhi ukuntuleka kokunyakaza kuholela ezifweni.
Ukuhlala usuku lonke kubi ebantwini.
Masinyakaze kakhulu emini. Bese uhlala, mhlawumbe ukuze ucabange noma ugxilise ingqondo ejulile.
Thola Ubunikazi
Uma uhlezi emsebenzini ufunda lokhu, ungadikibali. Cabanga ngobuchule nangesu. Cabanga: Ngingakufeza kanjani lokhu noma lowo msebenzi ngenkathi ngisendleleni? Bheka izinketho futhi wenze izinguquko ezincane, ezilula. Cishe unezinketho eziningi kunalokho ocabangayo.
Gijima ukhuphuke ngezitebhisi. Iya kwesinye isakhiwo ukuze uthole okuthile noma uhlangane nothile.
Cabanga futhi uhlele usukuma. Sebenzisa ibhodi elimhlophe noma i-flipchart esikhundleni sepeni nephepha. Noma wendlala amaphepha phansi bese uhlala phansi uwasebenze.
Hlala lapho kungcono kakhulu ukuhlala. Hambisa lapho kungcono ukunyakaza. Thola ukuthi ungasinciphisa kanjani isikhathi sakho sokuhlala.
Khumbula ukuthi inhlanganisela yokunyakaza nomsebenzi ibalulekile kuwe. Ungachithi amahora ayisishiyagalombili ku-treadmill uma ubhala i-Ph.D yakho. Zama ukuchitha isikhathi esiningi umile kuqala.
Thatha ikhefu njalo futhi uzulazule. Setha isibali sikhathi. Vuka njalo ngehora, welule, uhambe imizuzu embalwa.
Hamba ngenkathi ukhuluma. Uma uhlela ucingo, sukuma uhambe uyoshaywa umoya.
Amafemu amaningi anikeza izinketho zomsebenzi onempilo, kodwa abasebenzi abaziceli. Qala ukubuza imibuzo.
Isiphetho
Ukuthuthukisa i-ergonomics ngezihlalo ezikhethekile noma ama-treadmill kuyisiqalo esihle, kuyindlela elula yokwenza izinguquko ezincane. Kufanele siqhubeke, silwele impilo yethu. Ukuze senze umsebenzi oncomekayo, kanye nokusungula izinto, ukusungula izinto ezintsha kanye nezinga lempilo, kufanele sivumelane nesimo sendawo ukuze sivumelane nezidingo zethu zangempela.
Abantu kumele banyakaze. Ngakho-ke asihambe.