Ukuphila ngokunyanisekileyo kunomnye wemida yokuphila kwethu kwanamhlanje-kunye neyona nto ibangela ubhubhane obutyebileyo . Uphando lufumene ukuba ukuhlala, kuquka ukuhlala ixesha elide kuneeyure ezine ngosuku, kwandisa kakhulu ingozi yesifo senhliziyo (mhlawumbi ngaphezu kokutshaya!) Kunye nesifo sikashukela . Ngezansi zindlela ezithoba apho ungabalekela ukuwela emgibeni ongenamandla.
1. Thatha uhambo
Uninzi lophando luye lwafaka iingeniso zezempilo zemizuzu ngemizuzu engama-30. Ngokomzekelo weZifundo zezeMpilo zabahlengikazi, abo bahamba ngokukhawuleza okanye bafumana ukuvavanya okunyanzelekayo okungenani imizuzu engama-30 imihla ngemihla babenomngcipheko ophantsi wokufa ngokufa ngokukhawuleza kwiminyaka eyi-26 yokulandelelana. Olunye uphando luye lwabonisa ukuba ukuhamba kunokuthintela ukugula komdaka kunokuba nayiphi na inamba yepuzzles crossword.
Kanti olunye uhlolisiso lufumene ukuba iminyana engama-mizuzu emihlanu ehamba kuyo yonke imihla yomsebenzi inokuphelisa umonakalo obangelwa kwiimitha ze-peripheral (kwimilenze) ngokuhlala ixesha elide. Ngoko vuka uhambe. Ukubamba iintlanganiso zokuhamba kunokuhlala phantsi kwetafile yenkomfa iiyure ngexesha. Hamba inja yakho- okanye ikati lakho-ukuba wena (kunye nekiti lakho) lilolu hlobo lento. Ingongoma kukufumana-kwaye uqhubeke uhamba.
2. Thatha izitebhisi
Izifundo ziye zafumanisa ukuba ukunyuka kwezitebhisi, okubhekwa njengento enamandla yokusebenza ngokomzimba , utshisa iikhalori ngaphezulu ngomzuzu kunokuba ugijime.
Inkampani enye, i-StepJockey, exhaswa ngemali yiSebe lezeMpilo laseMnited Kingdom kwaye inomsebenzi wayo yodwa injongo yokufumana wonke umntu ukuba athathe izitebhisi nanini naphi na apho kunokwenzeka khona, uthi amanqanaba okunyuka aqhuba amaxesha asibhozo ukuya kwesithoba anamandla ngaphezu kokuhlala kunye amaxesha angaphezu kwamandla asixhenxe ngaphezu kokuthatha i-elevator.
Kwaye kulula ukwenza. Izitepsi zihlala zilapho phambi kwakho, kwaye ngoko ke kunokuba lula kakhulu, kwaye ukhawuleza, ukuthatha izitebhisi kunokuba ufike kwindawo yokuzivocavoca okanye kwintlalo yezemidlalo.
3. Yima
Ukuba unomsebenzi wedesksi okanye nayiphi na imisebenzi eyenza ukuba uhlale, yenza ukuba iphuzu lokuma ubuncinane yonke imizuzu engama-20. Okanye fumana enye yeeedkski ezimileyo eziya kuthi zithandwa kakhulu. Thatha amakholi eme. Sukuma uphuze amanzi. Sukuma uphinde uhambe kwi-cubicle elandelayo okanye phantsi kwendlela yokuhambisa iindaba kumntu osebenza naye.
E-United Kingdom, ekufumaneni ukuba abantu baseBrithani bahlala iiyure ezingama-8.9 ngemini ngokuqhelekileyo, umkhankaso oyingqayizivele nolungqambileyo, owaziwa ngokuba yi-Get Britain Standing, uyaqhubeka "ukukhulisa ulwazi kunye nemfundo yengozi yokusebenza ngokudlulayo (okt, ukuhlala ngaphezu iiyure ezine). "Eli phulo libonelela ngezixhobo ezahlukeneyo, kuquka" i-calculator ehleli "eya kukunceda ukuba uqikelele ixesha ochithayo ehleli imihla ngemihla kwaye ulungelelanise nale" nqanaba leengozi. "Banikezela ngeendlela ezininzi" Sebenza. "
4. Geza izitya
Kunyanzelani-endaweni ye-(ngokukhawuleza) ukusukela etafuleni ukuya kwisitya sokulala, vuka uphinde ucoce ikhishi lakho emva kokutya.
Uza kumela kwaye wenze izitya, uze usebenze emzimbeni xa uhlambulula ii-countertops, utshaye phansi, njl. Oku kuya kukunceda uqhubeke nomsebenzi wokwenyuka owenziwe emsebenzini (ucinga ukuba uqala ukwenza oku ngasentla), kunye nokuzibandakanya emisebenzini yomzimba emva kokutya kukunceda ukunciphisa izinga lokushukela kwegazi kunye nomngcipheko wokukhuseleka kwe-insulin ngokuhamba kwesikhathi.
Ukuba uyadla ngaphandle (okufuneka uyenze ngaphantsi, ngakumbi xa uzama ukunciphisa umzimba, kuba ukutya ngaphandle kuholele ekukholeni ukutya ), cwangcisa ukuhamba kakuhle emva kokutya kwakho. Unokuqhubeka nokuxoxa kunye nabahlobo xa uhamba.
5. Hlapha Ngexesha loLwaphulo lwezorhwebo
Ukuba ubukela ithelevishini ekhaya, ungasebenzisa ikhefu lokuthengisa njengexesha elingakumbi lomsebenzi wokwenyama. Ukuma kunye nokwenza into ngexesha lokuphumla kweentengiso-nokuba ngaba yimpahla yokunxiba, ukwenza izinto ezimbalwa okanye i-sit-ups, okanye nayiphina iminye yeminye imisebenzi-iya kuchitha ixesha elongezelelweyo lokuhlala ixesha elidlulileyo elivame ukunyuka ngexesha elininzi, ukuba akunjalo , imisebenzi esekelwe kwiskrini.
6. Yiya ku-Run
Akumele ube yindawo enkulu yokuvuna izibonelelo zokusebenza. Uphononongo olutshanje lufumanise ukuba ukuqhutyelwa kwimizuzu engamahlanu ukuya kweyimizuzu ngemini ngokukhawuleza okukhawulezayo (ngaphantsi kweekhilomitha ezili-6 ngeyure) kwahlanganiswa neengozi ezincitshiswayo zokufa kuzo zonke izizathu kunye nezifo zengqondo.
7. Ngaba ezinye zokulima
Naluphi na umndiliya onokukuxelela ukuba unzima kangakanani umzi womzimba ochaphazelekayo kuzo zonke iintlobo zemisebenzi yokulima, kwaye i-American Heart Association ibona ukudibana ngokubanzi kwimiyezo yezinto eziqhelekileyo ezenziwa phantsi komgangatho wesenzo somzimba. Abaninzi balimi bafumanisa ukuba ukulima akusikhuthazi ngokomoya nangokomoya kuphela, kodwa ukuba ngumsebenzi omangalisayo onokuthi unqande ukukhuluphala.
8. Ipaki ekude
Nanini na xa unokwenza ngokukhuselekileyo, yenza kube ngumbono wokupaka kwelinye elingaphambili ukusuka kwindawo oya kuyo, ngoko kufuneka uhambe amanyathelo ambalwa. Zonke iinyathelo zibalwa, kwaye ezi nyathelo ezongezelelweyo ziya kwandisa usuku lonke ukwenzela ukwandisa umsebenzi wakho wenyama yonke. Zibuza ukuba zingaphi amanyathelo ozenzayo imihla ngemihla? Inani lee-pedometers ngoku liyakhweba kuyo yonke indawo kunye nombala, kubonakala, kwaye ukulandelela amanyathelo akho kunokukunceda ukuba usebenze ngakumbi kwaye ulahlekelwe ubunzima kwixesha elide.
9. Ulunge ngakumbi: Hamba, uhamba ngebhayisike, okanye uthathe i-Transit Transit
Indlela yokuthutha ngoku ifunyenwe ihambelana nokugqithisa nokugqithisa. Iindlela zokusebenza ezihambayo ezifana nokuhamba okanye ukuhamba ngebhayisikili zinempilo eninzi kunye neendlela ezinokuthintela ukukhuluphala. Nangona uhambo lwezithuthi loluntu lubonakala lubandakanyeka nesicatshulwa esisisiseko somzimba (BMI) kunokuqhuba imoto yakho ukuba isebenze.
Ukuba unako ukwenza amaninzi okanye konke oku ngasentla, uya kuhamba kakuhle endleleni yakho yokuhlala uhamba, nto eyona nto ibalulekileyo kwimpilo yonaphakade.
> Imithombo:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukumelana nomngcipheko ophantsi, ukuphila ngendlela enempilweni kunye nomngcipheko wokufa kwegazi ngokukhawuleza phakathi kwabasetyhini. JAMA . 2011; 306: 62-69.
> I-Flint E, i-Cummins S, i-Sacker A. Imibutho phakathi kokuhamba okusebenzayo, i-fat fat, kunye nesalathisi somzimba: isisiseko sabantu, isifundo se-cross sectional e-United Kingdom. BMJ . 2014; 349: g4887.
> Lee DC, Pate RR, Lavie CJ, et al. Ukusebenza kwexesha lokuphumla kunciphisa yonke imbangela kunye nobungozi bokufa kwabantu. J Am Coll Cardiol . 2014; 64: 472-81.
> Thosar SS, Bielko SL, Mather KJ, et al. Umphumo wokuhlala ixesha elide kunye nokuphumula ngexesha lokuhlala kwisithuba sokuphela. IMed Sci Sports Exerc. 2014 Agasti 18. [Epub phambi kokuprinta]