Kugara kwave kwakarondedzerwa seyokusvuta kutsva uye vanhu vakawanda vanofunga kuti inonyanya kukuvadza miviri yedu.Kugara kwakanyanyisa kunobatanidza nekufutisa uye zvirwere zvisingaperi zvakadai sechirwere cheshuga, hypertension, uye chirwere chemwoyo.Kugara chikamu chezvikamu zvakawanda zvemazuva ano hupenyu. Tinogara kubasa, pakufamba, pamberi peTV. Kunyangwe kutenga kunogona kuitwa kubva mukunyaradza kwechigaro chako kana sofa. Kudya kusina kunaka uye kusava nekurovedza muviri kunowedzera dambudziko racho, kukanganisa kwaro kunogona kudarika hutano hwepanyama-kuzvidya mwoyo, kushungurudzika, uye kuora mwoyo zvakaratidzwa kuwedzera kubva pakugara zvakanyanya.
'Active workstation' ishoko rinoshandiswa kutsanangura dhesiki rinokutendera kuti uchinje kubva panzvimbo yekugara pese paunonzwa zvakakodzera. Madhesiki akamira, vashanduri vedhesiki, kana treadmill madhesiki anoonekwa seakanakisa kune ergonomics uye kubereka. Zvishongedzo zvishoma ergonomically zvinonzwika zvinosanganisira kutenderera kwedhesiki, bhasikoro madhesiki, uye akasiyana DIY gadziriro. Vaya vekare vakawedzera mukurumbira mumakore achangopfuura nekuti vanopa vashandi vemuhofisi mhinduro yakavimbika uye yakagadzikana yekugara chirwere nekudzikisa zvakanyanya huwandu hwemaawa anoshandiswa pachigaro.
Kutsvakurudza kunoratidza kuti nzvimbo dzekushanda dzinoshanda dzine simba rakanaka pakufutisa, kurwadziwa shure, kupararira kweropa, maonero epfungwa, uye kubudirira.Observational zvidzidzo uye tsvakurudzo dzinoratidza kuti nzvimbo yekushanda inoshanda inogona kuwedzera basa remuviri, kuvandudza zviratidzo zvehutano zvakadai sehuremu, shuga yeropa, uye kunyaradza. mazinga, kuwedzera kubatikana, kuwedzera chibereko, uye kupa kune mufaro wevashandi. Iyo British Journal yeSports mishonga inotungamira inokurudzira kumira kwemaawa 2-4 mukati mezuva rebasa kuti uwane mabhenefiti kubva kune anoshanda anoshanda.
1. Solution Kufuta
Kufutisa ndiyo inonyanya kunetseka nezvehutano hweveruzhinji pasi rese. Maererano neCenters of Disease Control and Prevention, zvirwere zvine chokuita nekufutisa zvinodhura mazana emabhiriyoni emadhora mumari yekurapa gore negore muUnited States chete. yakanyanya kushanda mhinduro nekuda kwekuti inogona kushandiswa nyore zuva rega rega.
Zvidzidzo zvinoratidza kuti treadmill desks inogona kubatsira mukupindira kwekufutisa nokuti inowedzera kushandiswa kwesimba zuva nezuva.6 Kufamba kunobatsira kugadzirisa mazinga ehuga muvanhu vasati vatanga chirwere cheshuga uye kuvandudza zvimwe zviratidzo zvehutano zvakadai seropa uye cholesterol.
Imwezve zana macalorie anoshandiswa paawa anogona kukonzera uremu kubva pa44 kusvika 66 lbs pagore, chero simba remagetsi risingaperi (izvi zvinoreva kuti unofanirwa kudya mashoma macalorie pane aunopisa). Zvidzidzo zvakawana kuti zvinongoda kupedza maawa maviri kusvika matatu pazuva uchifamba pane treadmill nekumhanya kwe1.1 mph. Izvi zvinokanganisa zvakanyanya kune vashandi vakafuta uye vakafutisa.
2. Kuderedza Kurwadza Kwemusana
Kurwadziwa shure ndechimwe chezvikonzero zvinowanzoitika zvekupotsa basa uye kurwadziwa kwepashure ndiyo imwe chete inokonzera kuremara pasi rose, maererano neAmerican Chiropractic Association. Hafu yevashandi vose veAmerica vanobvuma kuti vanonzwa kurwadziwa shure gore negore apo nhamba dzinoratidza kuti 80% yevanhu vanozotambura nemusana pane imwe nguva muupenyu hwavo.
Maererano neCanadian Center for Occupational Health and Safety, kugara kwemaawa nemaitiro akaipa kunogona kuwedzera marwadzo ekudzokera shure nokuti anokanganisa kuyerera kweropa uye kuwedzera kushushikana pamusoro pe lumbar spine.9 Nedhesiki rakamira, unogona kuderedza nguva yekugara, kutambanudza. uye limber kumusoro kusimudzira kutenderera kweropa nguva yese uchiita mabasa akadai sekupindura runhare, pamwe nekuvandudza chimiro chako.
Kumira nekufamba kunogonawo kuvandudza tsandanyama kusimba nekusimbisa tsandanyama nemarunda ari pasi pemuviri wako uye kuwedzera kusimba kwemapfupa, zvichikonzera mapfupa akasimba uye ane hutano.
3. Kuwedzera Kutenderera Kweropa
Kutenderera kweropa kunoita basa rakakosha mukuchengeta masero emuviri uye nhengo dzinokosha dzine hutano. Sezvo moyo uchipomba ropa kuburikidza nehurongwa hwekutenderera kweropa, unofamba muviri wese, uchibvisa tsvina uye uchiunza oxygen nekudya kunhengo yese. Kuita zvemuviri kunosimudzira uye kunonatsiridza kutenderera kweropa izvo, zvakare, zvinobatsira muviri kuchengetedza BP uye pH mazinga uye kudzikamisa yepakati tembiricha.
Nenzira inoshanda, kana ukamira kana kuti uchifamba zviri nani unogona kuona kusvinura kwakawedzera, kugadzikana kweropa, uye kudziya mumaoko ako netsoka (kutonhora kwemagumo kunogona kuva chiratidzo chekushaya kufamba zvakanaka). chiratidzo chechirwere chakakomba chakadai seshuga kana chirwere cheRaynaud.
4. Positive Mental Outlook
Kushanda kwemuviri kwakaratidzwa kuva nemigumisiro yakanaka kwete pamuviri chete asiwo mupfungwa. Vatsvagiri vakaona kuti vashandi vanoona kushomeka kwekutarisa, kusagadzikana, uye kufinhwa pabasa vanoshuma kuwedzera kwekusvinura, kuisa pfungwa, uye kugadzirwa kwese kana vakapihwa mukana wekumira.
Ongororo inoratidza kuti inopfuura hafu yevashandi vemuhofisi havadi kana kuvenga kugara muswere wese. Uye kunyangwe ingangoita yechitatu yekusevha pawebhu uye pasocial media, vanopfuura hafu yevashandi vakaongororwa vanofarira kuzorora kwakadai sekuenda kuchimbuzi, kuwana chinwiwa kana chikafu, kana kutaura nemumwe waunoshanda naye.
Kugara kwakawanikwa zvakare kuwedzera kufunganya uye kushushikana. Imwe ongororo yakatowana hukama pakati pekuita kushoma kwemuviri uye kuora mwoyo.Kusagadzikana kwemaitiro kunogona kuita kune yakacherechedzwa nyika inonzi "screen apnea". Iyo inozivikanwawo sekufema kwakadzika, screen apnea inotumira muviri wako mune inogaro 'yekurwa kana kutiza' modhi, izvo zvinogona kuwedzera kufunganya nekushushikana. Uyezve, kumira kwakanaka kwakaratidzwa kuderedza kuora mwoyo kwakadzikama kusvika pakati, kuwedzera masimba emagetsi, kuderedza kutya paunenge uchiita basa rinoshungurudza, uye kuvandudza mafungiro uye kuzviremekedza.
Kudzidzira muviri uye kuwedzera kwese kwekuita basa remuviri kunosanganisirwa mune inonyanya kuzivikanwa hutano uye hutano nhungamiro yechikonzero. Vakaratidzwa kuderedza kusaenda, kuvandudza hutano, uye kubatsira kugadzirisa kushushikana. 15 Kusaita muviri kunogona kuita kuti BP yako ikwire, izvo zvinogona kukuvadza tsinga dzako dzeropa, mwoyo, uye itsvo uyewo kutanga kuva BP isingaperi.
Tsvagiridzo yesainzi inotsigira kushandiswa kwenzvimbo inoshanda inoshanda. Vashandi vakamira vanotaura simba rakawedzerwa uye kugutsikana, mafungiro akavandudzwa, kutarisa, uye kubudirira. Imwe ongororo yakawana kuti kufamba pa treadmill desk kune kunonoka kunobatsira pandangariro nekutarisisa. Kuteerera uye ndangariro yezvidzidzo zvakaratidzwa kuve nani zvishoma mushure mekufamba pane treadmill.
5. Kuwedzera Kutarisira Upenyu
Zvakanyatsosimbiswa kuti kuwedzera kwekuita muviri kunoderedza njodzi yekuva nezvirwere zvisingaperi zvine chekuita nekufutisa seType II chirwere cheshuga, coronary heart disease, uye metabolic syndrome. Zvakaratidzwa zvakare kuti kugara uchishanda kunoderedza mukana wekurova kwemoyo, sitiroko, osteoporosis, uye arthritis.
Tsvakurudzo dzinoverengeka dzinoratidza kuti pane kuwirirana pakati pekudzikira kwenguva yekugara uye kuwedzera kwehupenyu hwehupenyu. Mune kumwe kuongorora, vanhu vane nguva yekugara yakaderedzwa kusvika pasi peawa matatu pazuva vakararama makore maviri kureba kupfuura avo vakagara.
Pamusoro pezvo, tsvakiridzo yehutano yakaratidza kuti nzvimbo dzekushanda dzinoshanda dzinoderedza huwandu hwemazuva ekurwara pakati pevashandi vemuhofisi, izvo zvinoreva zvakare kuti kugara uchishanda pabasa kunogona kuita kuti mutengo wako wese wehutano udzikire.
Nguva yekutumira: Sep-08-2021