Timakhala ndikuyendetsa galimoto. Timakhala pamakompyuta athu. Timakhala pamisonkhano. Timapumula ... kukhala kunyumba. Ku North America, akuluakulu ambiri amakhala pafupifupi maola 9,3 tsiku lililonse. Ndipo iyi ndi nkhani yoyipa ku thanzi lathu. Tikakhala kwa nthawi yayitali, kagayidwe kazakudya kamachepa, minofu imatseka, ndipo minofu yolumikizana imawonongeka.
Mukuganiza kuti: “Ndikugwira ntchito. Ndine wotetezeka”. Ganizilaninso. Ngati musuntha kwa ola limodzi koma kukhala tsiku lonse, kodi ola limodzi lingachite chiyani kuti mukhale maola asanu ndi anayi?
Monga ngati ola lakuyenda silimapereka chifukwa choganiza kuti tsopano mutha kusuta popanda chilango. Kutsiliza: Palibe chabwino pakukhala nthawi yayitali. Kodi mungatani?
Akatswiriwo anati:
Khalani pa mpira, osati pampando. Gwirani ntchito kuyimirira pa desiki, osati kukhala. Gwiritsani ntchito treadmill pamene mukugwira ntchito pa desiki yanu. Dzukani ndikusuntha nthawi zonse.
Zonsezi zikumveka bwino. Koma palibe malangizo awa omwe amasintha mkhalidwewo. Tiyeni tiwone.
Vuto lalikulu lokhala tsiku lonse ndikukhala wosamasuka. Kupweteka kwa msana. Ululu m'khosi. Kupweteka kwa mapewa. Ululu m'mawondo.
Ngati tikhala pa kompyuta, timakhala osasamala. Timatsamira pa skrini. Kuzungulira mapewa. Kutambasula khosi. Strabismus. Minofu ya nkhope yolimba. Kubwerera mmbuyo. Amuna amavutika kwambiri kuposa akazi, omwe amakonda kusinthasintha pang'ono.
N'zosadabwitsa kuti okonzawo ayesa kupanga mpando wabwino kwambiri. Ndipo pazaka khumi zapitazi, ochita kafukufuku ayerekeza njira zosiyanasiyana.
Mipira m'malo mwa mipando
Mmodzi wamba njira kwa muyezo ofesi mpando ndi mpira. Lingaliro la lingaliro ili ndiloti mpando wa mpira ndi malo osakhazikika omwe amachititsa kuti minofu yam'mbuyo ikhale yogwira ntchito. Izi zimatengedwa ngati chisankho chabwino.
Zikukhalira osati kwambiri. Choyamba, kafukufuku amasonyeza kuti kutsegula kwa minofu yakumbuyo mukakhala pa mpira kumakhala kofanana kwambiri ndi kugwiritsa ntchito mpando. M'malo mwake, malo olumikizirana ndi mpira ndi thupi ndi akulu poyerekeza ndi mpando, ndipo izi zimakulitsa kupsinjika kwa minofu yofewa, yomwe imatha kutanthauza kusapeza bwino, kuwawa komanso dzanzi.
Kukhala pa mpira kumabweretsa kuwonjezereka kwa disc compression ndi trapezius minofu activation. Zoyipa izi zitha kupitilira phindu lililonse.
mipando yamphamvu
Chifukwa chake, kusinthira ku mpira si lingaliro labwino kwambiri. Koma mipira si mtundu wokhawo wa mipando yamphamvu pamsika. Mwachitsanzo, mipando ina yaofesi imalola kuti torso isunthe, kupendekera. Kodi izi zimakhudza bwanji thanzi?
ОKomabe, kafukufuku wasonyeza kuti vuto lenileni siliri momwe chopondapo chimakhudzira kutsegula kwa minofu, koma kuti munthu amafunikira mitundu yosiyanasiyana yolimbitsa thupi. Mwa kuyankhula kwina, mipando yamphamvu sithetsa vutoli.
Mpando wogwada
Mpando wamtundu uwu ndi zotsatira zake pa thanzi sizinafufuzidwe pang'ono. Nkhani ina inanena kuti mpando wamtundu umenewu umakhala wopindika bwino. Tsoka ilo, phunziroli linangoyang'ana pa kaimidwe osati pa kutsegula kwa minofu ndi kuchepa kwa msana. Kafukufuku wina adawonetsa kuti mpando wogwadayo unazimitsa thupi lakumunsi, ndikusokoneza kugwira ntchito kwake.
Kudziwa ntchito
Njira yabwino kwambiri ndi pamene muyenera kukhala, khalani pa chinachake chomwe: chimachepetsa kupanikizika kwa thupi; amachepetsa malo okhudzana ndi zofewa; amachepetsa nkhawa; amachepetsa khama. Koma iyi si njira yabwino yothetsera.
Ziribe kanthu zomwe tikhala, kwa kanthawi kochepa, zotsatira zoipa zokhala pansi zimatha kutiluma pabulu. Mipira ndi mipando yogwada ikhoza kukhala yoipa kuposa mipando yopangidwa bwino mwazinthu zina. Koma ngakhale mipando yopangidwa bwino, matupi athu ali ndi zosowa zosiyana. Tiyenera kuyankha mogwira mtima ku izi. Chifukwa chake pankhani yoyambitsa minofu, mawonekedwe ndi kukanikiza kumbuyo, mipando yonse imakhala yofanana kwambiri, palibe kusiyana kwakukulu pakati pawo.
Kodi kukhala pansi kumakhudza bwanji metabolism?
Mfundo Yofunika Kwambiri: Kukhala ndi moyo wongokhala ndi ntchito yopuma kumagwirizanitsidwa kwambiri ndi matenda a mtima ndi kutupa-mosasamala kanthu za msinkhu, jenda, kapena fuko. M'mawu ena, ntchito yongokhala ndiyovuta. Kwa onse. Ndipo ngati tikhala mocheperapo, tidzakhala owonda komanso athanzi.
Kodi kukhala koyipa ngati kusuta?
Kafukufuku wina amene anaphatikizapo ogwira ntchito m’maofesi okwana 105, anapeza kuti amene anakhalapo nthawi zambiri amakhala ndi mwayi wozungulira m’chiuno mowirikiza katatu kuposa 94 cm (37 mainchesi) kwa amuna ndi 80 cm (31 mainchesi) kwa akazi.
Kuzungulira m'chiuno, monga mukudziwira, kumagwirizana kwambiri ndi matenda a mtima.
Pakadali pano, kafukufuku wina adawonetsa kuti ola lililonse lowonjezera lakukhala limapangitsa kuwonjezeka kwa chiuno, kuchuluka kwa insulini, komanso kuchepa kwa cholesterol yabwino. Zosakhala bwino.
M’chenicheni, kuvulaza kwa kukhala kwanthaŵi yaitali n’kokulirapo kotero kuti nkhani ina inati kugwira ntchito kukhala “choopsa chapadera cha matenda a mtima.” Ichi ndichifukwa chake kukhala kwanthawi yayitali kumathera m'gulu lomwelo monga kusuta. Poganizira tanthauzo lake, kuyerekezerako n’kosadabwitsa.
Kafukufuku wina akuwonetsa kuti ogwiritsa ntchito makompyuta omwe amathera ola limodzi patsiku kumapazi awo kuntchito amakhala ndi ululu wochepa wammbuyo.
Chochititsa chidwi n'chakuti, kuthamanga kwa deta kumachepa poyimirira, koma osati mochuluka. Choncho pankhani ya ululu, kuyimirira kungakhale njira yabwino yokhalira. Koma kodi anthu adzagwiritsa ntchito njira ya "stand" ngati ilipo? Zikuwoneka ngati adzatero.
Malo oimbira mafoni aku Sweden omwe ali ndi antchito opitilira XNUMX adagula madesiki okhala ndi kuyimilira ndipo adapeza kuti anthu adayimilira ndikuchepera.
Kafukufuku wa ku Australia pa nkhani yomweyi adasindikizidwa posachedwapa. Madesiki okhala ndi kusintha kwa kutalika kwamagetsi kapena pamanja adapezeka muofesi, zomwe zidapangitsa kuchepa kwa nthawi yokhala pantchito kuchoka pa 85% poyambira mpaka 60% pofika kumapeto kwa phunzirolo.
Chochititsa chidwi n'chakuti, ophunzirawo adalimbikitsidwa mwina ndi ululu wammbuyo kapena zomwe adamva za kuyimirira kuti awotche ma calories ambiri. Kugwira ntchito mutayima, zimakhala, mukhoza kusuntha zambiri. Kaya muyimirira kapena mukuyenda, chomwe chili chofunikira kwambiri, chepetsani nthawi yanu yonse yokhala pansi.
Mwa njira, ogwira ntchito muofesi a ku Australia aja anali olondola. Kuyimirira kumawotcha 1,36 zopatsa mphamvu zambiri pamphindi kuposa kukhala. Ndizo zopatsa mphamvu zopitilira makumi asanu ndi limodzi pa ola. Pamaola asanu ndi atatu (tsiku logwira ntchito) mudzataya pafupifupi ma calories 500. Kusiyana kwakukulu. Ngati mukuyang'ana kuti muchepetse thupi kapena mukhale ochepa, tulukani pampando wanu mwamsanga.
Nanga bwanji kuyenda?
Ngati kuima kuli bwino ndipo kuyenda kuli bwino, bwanji ngati mutagwirizanitsa ziwirizo? Lingaliro lalikulu. Timagwiritsa ntchito mphamvu zambiri kuimirira kuposa kukhala pansi. Ndipo kuyenda kumafuna mphamvu zambiri kuposa kuyimirira.
Izi zikumveka bwino. Kuyenda tsiku lonse kuntchito kungakuthandizeni kuchepetsa thupi, kuchepetsa kupweteka kwa minofu ndi mafupa, komanso kusintha kagayidwe kachakudya. Bingo! Koma dikirani. Kodi alipo amene angathedi kugwira ntchito yosuntha matebulo? Kupatula apo, pali chifukwa chomwe ambirife timakhalira kuntchito. Ntchito yathu imafuna kusamalitsa tsatanetsatane, kuyang'ana kwambiri, ukadaulo, luso komanso kupeza.
Kodi ndizotheka kukwaniritsa izi ndi tebulo losuntha? Khalani pansi ndi kulingalira.
Mwa kuyankhula kwina, pamene tikugwira ntchito molimbika kuti tipeze madola poyimirira kapena kuyenda pofuna kupulumutsa misana yathu ndi kupititsa patsogolo kagayidwe kathu, tifunikanso kuganizira kusintha kwina kofunikira: ntchito yachidziwitso.
Anthu amakonda kugwira ntchito zabwino atakhala pansi, ndipo izi zakhala zikuchitika kwa zaka masauzande ambiri. Ndizovuta kulingalira omwe amapanga mapiritsi a cuneiform mosasamala akugwiritsa ntchito zikwapu zazing'ono padongo pothamanga. Choncho, ngati tikuganiza, kuwerenga kapena kulemba, ndi bwino kukhala? Zikuwoneka choncho.
Tidachita kafukufuku wathu kuti tiwone ngati kuyimirira kumathandizira kuti anthu azizindikira bwino. Tinkafuna kumvetsetsa ngati mapindu osatsutsika a kagayidwe kachakudya amatipatsanso phindu lachidziwitso. Kalanga, yankho likuwoneka kuti ayi. Mwa kuyankhula kwina, pamene ntchitoyo imakhala yolimba, mudzapanga zolakwika zambiri ngati mukuyesera pa tebulo losuntha. Chotsatirachi sizodabwitsa kwenikweni.
Osati Mwachangu Kwambiri: Kusuntha ndi Kuzindikira
Kotero, mwa chidwi cha bizinesi, muyenera kungoyiwala za tebulo losuntha ndikubwerera mwakale? Osati mofulumira kwambiri.
Chifukwa ngakhale kusuntha matebulo kumatha kusokoneza ntchito kuntchito, kuyenda komweko kumakhala kopindulitsa kwambiri pakuzindikira. Sikuchedwa kwambiri kuti muyambe kuchita masewera olimbitsa thupi. Kafukufuku wochulukirachulukira akuwonetsa kuti ngakhale kuchita masewera olimbitsa thupi kwakanthawi kochepa (titi, mphindi 20 kutalika) kumatha kusintha magwiridwe antchito anzeru mwa anthu azaka zonse.
Mwa kuyankhula kwina, kuchita masewera olimbitsa thupi ndi ntchito zamaganizo ziyenera kulekanitsidwa ndi nthawi, osati kuchitidwa nthawi imodzi.
Ndikuwona bwino tsopano - kapena ayi?
Kusuntha kulinso kofunika kwambiri kwa gawo lina la moyo wathu: masomphenya. Kwa ambiri aife, masomphenya ndi njira yoyamba yomwe timaonera dziko lapansi. Tsoka ilo, myopia (kapena kuyang'ana pafupi) ikukwera padziko lonse lapansi. Kuwoneka bwino, ndithudi, kumagwirizanitsidwa ndi kuwonjezeka kwa nthawi yowonekera.
Kugwira ntchito kwa chinsalu kumayang'ana minofu ya maso athu pamalo enaake kwa nthawi yayitali, kuwalepheretsa kuyang'ana mtunda wina. Mwa kuyankhula kwina, myopia ikhoza kukhala chifukwa cha vuto la maso nthawi zonse.
Kuyenda tsiku lonse kumathandizira kuganiza momveka bwino, kumachepetsa katundu wa minofu ndi mafupa, kumathandizira kagayidwe, komanso kumachepetsa kupsinjika kwamaso komwe kumayenderana ndi ntchito yamakompyuta. Kuyenda ndikwabwino kwa ife. Ndipo kusowa kwa kayendedwe kumabweretsa matenda.
Kukhala tsiku lonse ndi koipa kwa anthu.
Tiyeni tisunthe kwambiri masana. Ndiyeno khalani, mwina posinkhasinkha kapena kuika maganizo mozama.
Pezani Chikhalidwe
Ngati mwakhala pa ntchito kuwerenga izi, musataye mtima. Ganizirani mwanzeru komanso mwanzeru. Ganizirani: Kodi ndingakwaniritse bwanji izi kapena ntchitoyo ndikuyenda? Yang'anani zosankha ndikupanga zosintha zazing'ono, zosavuta. Mwina muli ndi zosankha zambiri kuposa momwe mukuganizira.
Thamangani masitepe. Pitani ku nyumba ina kuti mukatenge chinachake kapena mukakumane ndi munthu.
Ganizirani ndikukonzekera kuyimirira. Gwiritsani ntchito bolodi loyera kapena tchati m'malo mwa cholembera ndi pepala. Kapena ikani mapepala pansi ndi kukhala pansi kuti muwagwiritse ntchito.
Khalani pamene kuli bwino kukhala. Sunthani pamene kuli bwino kusuntha. Dziwani momwe mungachepetsere nthawi yanu yokhala pansi.
Kumbukirani kuti kuphatikiza mayendedwe ndi ntchito ndikofunikira kwa inu. Musamawononge maola asanu ndi atatu pa treadmill pamene mukulemba Ph.D yanu. Yesani kungotenga nthawi yambiri mukuyimirira kaye.
Tengani nthawi yopuma ndikuyendayenda. Khazikitsani chowerengera. Imirirani ola lililonse, tambasulani, yendani kwa mphindi zingapo.
Yendani polankhula. Mukakonza zoimbira foni, nyamukani ndikukayenda.
Makampani ambiri amapereka ntchito zabwino, koma antchito sazipempha. Yambani kufunsa mafunso.
Kumaliza
Kupititsa patsogolo ergonomics ndi mipando yapadera kapena treadmills ndi chiyambi chabwino, ndi njira yosavuta yosinthira pang'ono. Tiyenera kupita patsogolo, kumenyera thanzi lathu. Kuti tigwire bwino ntchito, limodzi ndi luso, luso komanso moyo wabwino, tiyenera kusintha chilengedwe kuti chigwirizane ndi zosowa zathu zenizeni.
Anthu ayenera kusuntha. Ndiye tiyeni.