"Umzimba oshukunyayo uhlala ushukunyiswa ngaphandle kokuba usebenza ngaphandle. Ukuba umzimba uphumle uhlala uphumle. " - UMthetho wokuQala wokuQala uMongameli uSir Isaac Newton
Usenokuba uvile ukuba "uhleli ngumoya omtsha." Kungenxa yokuba iminyaka emininzi yophando sele ibonise ukuba ukuhlala uhlala nje kangako imizuzu engama-30 kunokubangela utshintsho kwimithambo yakho yegazi kunye nenkqubo yakho yonke ye-cardiovascular system eyenza umonakalo kwaye iziphumo zifana nezo zokutshaya ugwayi.
Ukuhlala ixesha elide kukhokelela ekufeni kokuSasa
Uphando lubonisile ukuba ukuhlala ixesha elide kuyingozi yokufa kwangaphambili . Nangona kunjalo, nokuba nje ukuma yonke imizuzu engama-20 kunokuphula umjikelezo weenguqu zendalo ezihlala zihleli.
Ukuphila ngokuqhubekayo kokuphila , enye yemingcele yobomi bethu banamhlanje, inyuse ingozi yesifo senhliziyo , isifo sikashukela , kunye nokukhuluphala . Uphando lufumene ukuba ixesha lokuhlala ixesha elide linxulumene nomgangatho oswelekileyo wobomi kubantu abadala abaneminyaka engama-60 ubudala nangaphezulu.
Ukuhlala ixesha elide kukukhokelela ekugqithiseni
Abanye abaphandi baye baqaphela ukuba akuqhelekanga ukuba abantu abaninzi bachithe ubuncinane isiqingatha seeholide zabo zokuhlala-ngexesha apho iisifuba zaso zihlala zingenzi lutho. Ixesha elingenamsebenzi elininzi, ukuthetha ngokomzimba, kubangela ukuba iikhalori ezimbalwa zishiswe kunye nokufumana ubunzima obunokugqithisa ukugqithisa.
Ukukhokelela kwiNcediso
Abaphandi bezonyango baye bafumanisa ukuba abanye abantu-abo banomdla wokutshisa ama-khalikhi angaphezu kwamanye amawaka ngeentsuku ezongezelelweyo.
Cinga ngomntu omaziyo ohlala ephawula unyawo lwakhe, echukumisa okanye ecofa ipeni yakhe, ehamba ngokuya ekhanda lakhe, njalo njalo. Ezi ntshukumo zithatha amandla, ezitshisa iikhalori, zikunceda ukugcina umgcini-mgcini wincinci kunabanye abahamba naye.
Kulungile kodwa, vuka yonke imizuzu engama-20 uze uhambahamba.
Olunye uphando 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. Sukuma ngelixa ufowunela iifowuni. Thatha izitebhisi xa kunokwenzeka. Vuka ngexesha lekhefu lokuthengisa xa ubukela umabonwakude. Ingongoma kukufumana-kwaye uqhubeke uhamba.
Ukuba unamathele kwiintlanganiso ezihleliyo, yenza okusemandleni akho ukugcina inxalenye yomzimba wakho uhamba. Ukuhambisa imilenze okanye ukubetha iinyawo zakho yenye yeendlela ezilula ukukwenza oku. Ukuhlala sisisiseko kubomi bezempilo yonke, kwaye loo myalelo wobudala u-Isaac Newton, othi "umzimba ohamba phambili ushukunyiswayo," usebenza kuthi nakubantu!
Imithombo
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Chau JY, Grunsett AC, Chey T, et al. Isikhathi sokuhlala kwimihla ngemihla kunye nayo yonke into ebangela ukufa: uhlalutyo lweemeta. PLoS One. Ngo-2013 Novemba 13; 8 (11): e80000.
Levine JA. Isiqalekiso sikaSihlalo: ukuhlala esibulalayo. I-Mayo Clin Proc 2014; 89: 1030-1032.
Hamilton MT, Hamilton DG, iZderic TW. Inkcitho yenkcitho ephantsi yamandla kunye nokuhlala ekunyanyeni, isifo se-metabolic, i-type 2 yeswekile, kunye nesifo se-cardiovascular disease. Isifo sikashukela ka-2007; 56: 2655-67.
UMenequci J, uSasaki JE, uSantos A, et al. Ukuhlala ixesha kunye nomgangatho wobomi kubantu abadala abadala: isifundo esisekelwe ngabantu. J Phys Act Health 2015 Jan 26. [Epub phambi kokuprinta]
Clinical Mayo. "Ukuhlawula, ukuhamba ngaphaya kweSitshixo sokuba Kutheni abanye bangawuthandi." ScienceDaily. I-ScienceDaily, 19 uJanuwari 1999. Ukufumaneka kwi-Intanethi kwi-http: //www.sciencedaily.com/releases/1999/01/990119080449.htm ngoFebruwari 17, 2015.
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]