Akuyona nje indlela yokuphila ehlala phansi ehlobene nengozi enkulu yokukhuluphala , umdlavuza , nesifo senhliziyo , kodwa ucwaningo lwamuva luye lwabonisa ukuthi ukuhlala isikhathi eside imizuzu engama-30 kungaba nemiphumela emibi emzimbeni.
Iyini "Izifo Ezihlalayo"?
Leli ilebula elinikezwe emshinini othandwayo ukuchaza imiphumela eyingozi ebangelwa ukuhlala isikhathi eside kakhulu.
Ucwaningo luye lwabonisa ukuthi ukuhlala isikhathi esingaphansi kwemizuzu engama-30 ngesikhathi ngaphandle kokuma noma ukubandakanyeka emisebenzini yomzimba kubangelwa ukuqala kwe-cascade yemicimbi emzimbeni wonke, ukusabela kwamaketanga okufaka ukujikeleza okuncane, ukuvuvukala, nokusebenza okungasebenzi kokuphela (ukungasebenzi wezingxenye zemithambo yegazi).
Lokhu kuhumusha, ngokuhamba kwesikhathi, kube namazinga aphakeme wesifo senhliziyo, ukukhuluphala ngokweqile nokukhuluphala, futhi mhlawumbe ngisho nomdlavuza.
Izidakamizwa ezingaphezulu, ezingaphezu kwesifo senhliziyo
Esicwaningweni esasihlolisisa ama-heart scans kanye namarekhodi okusebenza ngokomzimba wabantu abangaphezu kuka-2 000 abahlala eDallas, abacwaningi bathola ukuthi ihora ngalinye elichithwa ngesikhathi sokuhlala ngosuku luhambisana nokukhula okwenziwe ngo-14% we-coronary artery calcification (calcium emithanjeni ye-coronary, okuyinto impawu ye-atherosclerosis, eyaziwa nangokuthi "ukuqina kobuchopho" noma i-plaque yokufakelwa).
I-Television Eyengeziwe, Isivinini Esincane Sokuhamba
Esifundweni esithakazelisayo sabahlanganyeli abangaphezu kuka-8 500 abaneminyaka engama-48 kuya ku-92 ababhalisile ekuphenyweni kwe-European Prospective Research Cancer-Norfolk, abacwaningi bathola ukuthi amadoda nabesifazane ababukele inani elincane le-TV (elihambisana nesikhathi sokuhlala) babephethe ukuhamba okusheshayo okuhambayo , ukuhamba ngesivinini esivamile esivamile kunalabo ababuka i-TV kakhulu.
Kubonakala sengathi ukuhlala phansi isikhathi sesikhathi eside kudla umjikelezo ononya, kukunciphisa futhi kukwenze uhlale uhlala phansi.
Ukulwa nezifo zokuhlala
Kunezindlela eziningana zokulwa nesifo esihlezi. Uma unomsebenzi wedesksi, kungenzeka ukuthi usengozini enkulu, ngakho-ke qiniseka ukuthi uhlola isiteshi sakho somsebenzi kanye nendawo yokusebenza.
Wonke umuntu kufanele afune izindlela zokuhlala ehamba phambili usuku lonke. Nanka eminye imibono yokwenza kanjalo:
- Sukuma uphinde welula imilenze yakho yonke imizuzu engama-20 okungenani, ngisho noma kungomzuzu nje noma ngaphezulu. Ukubeka i-timer kungasiza.
- Thatha izingcingo zimi.
- Hamba uzungeze ihhovisi lakho noma kunini uma ungakwazi-uma kungenjalo njalo imizuzu engu-20, okungenani njalo ngehora.
- Njalo uthathe izitebhisi .
- Thola noma wenze idesksi elimile.
- Cabanga ngokuqhuba imihlangano yokuhamba.
- Vuka ngesikhathi sokuthengiswa kwethelevishini. Yehlisa ukubuka kwe-TV kumahora angaphansi kuka-7 ngesonto.
E-United Kingdom, ukuthola ukuthi abantu baseBrithani bahlala amahora angu-8.9 ngosuku ngosuku, umkhankaso oyingqayizivele futhi omusha, owaziwa ngokuthi Get Britain Standing, uyaqhubeka "ukuqwashisa nokufundiswa kwezingozi zokusebenza ngokweqile (okungukuthi, uhlezi ngaphezu Amahora angu-4). "Lo mkhankaso uhlinzeka ngezinsiza ezihlukahlukene, kufaka phakathi" ukubala okuhleliwe "okuzokusiza ukuba ulinganise isikhathi osichitha uhlezi nsukuzonke futhi uhambisane nalokhu" ngezinga lakho lezinhlekelele. "Banikezela nezixazululo eziningi ze" Active " Ukusebenza. "
Imithombo :
Thosar SS, Bielko SL, Mather KJ, et al. Umphumela wokuhlala isikhathi eside nokuphumula ngesikhathi sokuhlala emsebenzini wokugcina. I-Med Sci Sports Exerc 2014 Aug 18. [I-Epub ngaphambi kokuphrinta]
Kulinski JP, Khera A, Ayers CR, et al. Inhlangano ephakathi komzimba we-cardiorespiratory nokusebenza komzimba okwenziwe nge-accelerometer kanye nesikhathi sokuhlala esiqenjini. I-Mayo Clin Proc 2014; 89: 1063-71.
Keevil VL, Wijndaele K, uLuben R, et al. Ukubukwa kwethelevishini, isivinini sokuhamba, nokuqinisa amandla ekufundeni kweqembu elizayo. I-Med Sci Sports Exerc 2015; 47: 735-42.