Ukuphela kwendlela yokuphila engasondelene nomngcipheko omkhulu wokukhuluphala , umhlaza kunye nesifo senhliziyo , kodwa uphando lwangoku luye lwabonisa ukuba ukuhlala esincinane kwimizuzu engama-30 kunokuba nemiphumo emibi emzimbeni.
Yintoni "Isifo Sokuhlala"?
Le yilebuli ewanikwe kumaphephandaba athandwayo ukuchaza imiphumo eyingozi ebangelwa ukuhlala ixesha elide.
Uphando luye lwabonisa ukuba ukuhlala ixesha elingaphantsi kwemizuzu engama-30 ngaphandle kokuma okanye ukubandakanyeka kwimisebenzi eyenziwa ngumzimba kubangelwa ukuqalisa ukuqhutyelwa kweziganeko emzimbeni wonke, ukuphendulwa kwamakhankethi okubandakanya ukujikeleza okungahambi kakuhle, ukuvuvukala, kunye nokuphela kokungasebenzi (ukungasebenzi kwimbali yemida yegazi).
Oku kuguqulela, ngokukhawuleza, ukuya kumazinga aphakamileyo esifo sesifo senhliziyo, ukukhululeka nokukhuluphala, mhlawumbi nomhlaza.
Uninzi olungapheliyo, Uninzi lweentliziyo zeSifo
Kwiphononongo ehlolisise i-heart scans kunye neirekodi zomsebenzi ezenziwa ngabantu abadala abangaphezulu kwe-2 000 abahlala eDallas, abaphandi bafumene ukuba iyure nganye echithwa ngexesha elide lihlala lidibene nokunyuka kwe-14% kwi-coronary artery calcification (i-calcium kwimibhobho ye-coronary, owona mqondiso we-atherosclerosis, owaziwa nangokuthi "ukuqina kemithambo yegazi" okanye i-plaque yamathambo).
Ithelevishini engakumbi, ukukhawuleza ukuhamba ngokukhawuleza
Kuhlolisiso oluthambileyo kwabathathi-nxaxheba abangaphezu kwama-8 500 abaneminyaka engama-48 ukuya ku-92 ababhalisile kwi-European Prospective Research of Cancer-Norfolk ukufundisisa, abaphandi bafumanisa ukuba amadoda nabesifazane ababukele umlinganiselo omncinci weTV (ngokuhambelana nexesha lokudlulayo) behamba ngokukhawuleza ukuhamba ngesivinini , ehamba ngesivinini esivamile ngokukhawuleza kunabo ababukele i-TV.
Kubonakala ukuba ukuhlala kwixesha elide ixesha lidla umjikelezo onobuqili, kukunciphisa kwaye kukukwenza uhlale uhlala.
Ukulwa nezifo zokuhlala
Kukho iindlela ezininzi zokulwa nesifo esihleliyo. Ukuba unomsebenzi wedesksi, usenokuba ngumngcipheko omkhulu, ngoko qi niseka ukuba uvavanye isiteshi sakho somsebenzi kunye nomsebenzi wendawo.
Wonke umntu kufuneka afune iindlela zokuhlala eshukunyayo yonke imini. Nazi ezinye iimbono zokwenza njalo:
- Sukuma uphinde wolule imilenze yakho yonke imizuzu engama-20 ubuncinci, nokuba nokuba yinto emfutshane okanye njalo. Ukumisa i-timer kunokunceda.
- Thatha amakholi eme.
- Hamba ujikeleze iofisi yakho nanini na unako-ukuba akusiyo yonke imizuzu engama-20, ubuncinane kwiiyure nganye.
- Njalo thabatha izitebhisi .
- Fumana okanye wenze idesksi yokuma.
- Cinga ngeentlanganiso zokuhamba.
- Vuka ngexesha lokuthengiswa kwethelevishini. Ukunciphisa ukubukela iTV ukuya kwiiyure ezingama-7 ngeveki.
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 ezingama-4). "Eli phulo libonelela ngezixhobo ezahlukeneyo, kuquka" i-calculator sehleli "eya kukunceda uqikelele ixesha ochithayo ehleli imihla ngemihla kwaye ulungelelanise nale" nqanaba lengozi ". Sebenza. "
Imithombo :
I-Thosar SS, i-Bielko SL, iMather KJ, et al. Umphumo wokuhlala ixesha elide kunye nokuphumula ngexesha lokuhlala kwisithuba sokuphela. IMed Sci Sports Exerc 2014 ngo-Agasti 18. [Epub ngaphambi kokuprinta]
Kulinski JP, Khera A, Ayers CR, et al. Umbutho phakathi kwe-cardiorespiratory fitness kunye ne-accelerometer eyenziwa ngokomsebenzi kunye nexesha elidlulileyo kummandla jikelele. I-Mayo Clin Proc 2014; 89: 1063-71.
Keevil VL, Wijndaele K, uLuben R, et al. Ukubukela ithelevishini, ukuhamba ngesivinini, kunye nokuqina kwamandla ekufundeni kwamanye amaqela. IMed Sci Sports Exerc 2015; 47: 735-42.