Indlela yokuphila eqhubekayo yokuhlala phansi ingenye yezinhlobo zokuphila kwethu kwanamuhla-futhi imbangela enkulu yengozi yokukhuluphala . Ucwaningo luye lwathola ukuthi ukuhlala phansi, kufaka phakathi ukuhlala isikhathi esingaphezu kwamahora amane ngosuku, kwandisa kakhulu ingozi yesifo senhliziyo (mhlawumbe ngisho nokubhema!) Nesifo sikashukela . Ngezansi izindlela eziyisishiyagalolunye ongabalekela ngazo ekugubeni kakhulu.
1. Thatha i-Walk
Iningi locwaningo lunikeze izinzuzo zezempilo zokuhamba ngomzuzu wamaminithi angu-30. Ku-Nurses 'Health Study, ngokwesibonelo, labo abahamba ngokukhawuleza noma abazuze ukuvivinya umzimba okungenani imizuzu engama-30 nsuku zonke babeneengozi encane yokufa kabuhlungu komzimba phakathi neminyaka engu-26 yokulandela. Olunye ucwaningo luye lwabonisa ukuthi ukuhamba kungavimbela ukuwohloka komqondo kangcono kunanoma iyiphi inamba yepuzzles puzzle.
Kodwa olunye ucwaningo luye lwabona ukuthi iminyana emithathu emihlanu ehamba phakathi nosuku lomsebenzi ingaphazamisa umonakalo obangelwa emithanjeni yomzimba (emilenzeni) ngokuhlala isikhathi eside. Ngakho vuka uhambe. Bamba imihlangano yokuhamba kunokuhlala etafuleni lombuthano wamahora ngamahora ngesikhathi. Hamba inja yakho- noma ikati lakho-uma wena (nekati lakho) lingena kulolu hlobo lwenhlobo. Iphuzu ukuthola-nokuqhubeka-ukuhamba.
2. Thatha izitebhisi
Ucwaningo luye lwabona ukuthi ukunyuka kwezitebhisi, okubhekwa njengomsebenzi wokuzikhandla ngamandla , kushisa amakholori amaningi ngeminithi kunokugijima.
Inkampani eyodwa, i-StepJockey, ekhokhelwa yiMnyango WezeMpilo wase-United Kingdom futhi inomgomo wayo wokuba wonke umuntu athathe izitebhisi noma kunini lapho kungenzeka khona, uyaphawula ukuthi ukunyuka kwezitebhisi kudlulisela amandla angaphezu kwesishiyagalolunye kuya kwesishiyagalolunye amandla kunokuhlala amandla kasikhombisa ngaphezu kokuthatha i-elevator.
Futhi kulula ukwenza. Izitebhisi zivame ukuba khona phambi kwakho, ngakho-ke kungaba lula kakhulu, futhi ngokushesha, ukuthatha izitebhisi kunokuya ejimini noma enkundleni yezemidlalo.
3. Yima
Uma unomsebenzi wedesksi noma noma yimuphi omunye umsebenzi owenza ukuthi uhlale, yenza iphuzu lokuma okungenani njalo ngemizuzu engu-20. Noma thola enye yamadokhumenti amile aqhubeka ethandwa kakhulu. Thatha izingcingo zimi. Vuka uphinde uphuze amanzi. Sukuma uphinde uhambe uye e-cubicle elandelayo noma phansi kwegumbi ukuze uhambise izindaba kusebenza naye.
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 amane). "Lo mkhankaso uhlinzeka ngezinsiza ezihlukahlukene, kufaka phakathi" ukubala okuhleliwe "okuzokusiza ukuba ulinganise isikhathi osichitha uhlezi nsuku zonke futhi uqondane nalokhu" ngezinga lakho lokubeka ingozi. "Banikezela nezixazululo eziningi ze" Active " Ukusebenza. "
4. Geza izitsha
Kulungile-kunokuba (ngokuncane) ukuhamba kusuka etafuleni ukuya embhedeni, vuka uphinde uhlanze ikhishi lakho emva kokudla.
Uzoma uphinde wenze izitsha, bese uhlanganyela emisebenzini eminingi xa uhlanze ama-countertops, ulahle phansi, njll Lokhu kuzokusiza ukuba uqhubeke nomsebenzi owenziwe ngokomzimba owawuqala emsebenzini (ucabanga ukuthi uqala ukwenza okungenhla), futhi ukuzibandakanya emzimbeni emva kokudla kusiza ekunciphiseni amazinga kashukela egazi kanye nengozi yokumelana ne-insulin ngokuhamba kwesikhathi.
Uma udla ngaphandle (okufanele ukwenze okuncane, ikakhulukazi uma uzama ukunciphisa umzimba, ngoba ukudla ngaphandle kuholela ekudleni ngokweqile ), clela ukuthatha ukuhamba okuhle emva kokudla kwakho. Ungaqhubeka nezingxoxo nabangane ngenkathi uhamba.
5. Phakamisa Ngesikhathi Sokuphumula Kwezebhizinisi
Uma ubukela ithelevishini ekhaya, ungasebenzisa ama-breaks ezentengiselwano njengesikhathi esengeziwe sokusebenza komzimba. Ukuma uphinde wenze okuthile ngesikhathi sezinkampani zokuhweba-kungaba ukugqoka izingubo, ukwenza izinkinobho ezimbalwa noma ukuhlala phansi, noma noma iyiphi enye eminye imisebenzi-izokwephula isikhathi esengeziwe sokuhlala isikhathi esivame ukukhula ngesikhathi esiningi, uma kungenjalo , imisebenzi esekelwe kwesikrini.
6. Hamba ukugijima
Akudingeki ube yi-guru egijima ukuvuna izinzuzo zokusebenza. Ucwaningo olusanda kutholakala ukuthi ukugijima imizuzu emihlanu kuya kwezingu-10 ngosuku ngezinga elisheshayo (elingaphansi kwamamayela ayisithupha ngehora) lihlotshaniswa nezingozi ezincishisiwe zokufa kuzo zonke izimbangela nasesifo senhliziyo.
Lalela Funda Kudivayisi kuphela Kwengeziwe Buka Kufakiwe 7 Do Some Gardening
Noma yimuphi umlimi angakutshela ukuthi umthamo womzimba uhileleka kangakanani kuzo zonke izinhlobo zemisebenzi yokulima, kanti i-American Heart Association ibheka ukulimala okujwayelekile kube yindlela ehlukahlukene yokuzivocavoca ewela ngaphansi kwesigaba somsebenzi wokuzivocavoca umzimba. Abalimi abaningi bakuthola ukuthi ukulima akusikhuthazi ngokwengqondo nangokomoya kuphela, kodwa ukuthi kuyinto emnandi yomzimba kanye nokuvimbela ukukhuluphala.
8. I-Park Farther Away
Noma nini uma ungenza kanjalo ngokuphepha, yenza iphuzu ukupaka kancane kancane ukusuka lapho uya khona, ngakho kufanele uhambe ngezinyathelo ezimbalwa ngaphezulu. Zonke izinyathelo zibalwa, futhi lezi zinyathelo ezengeziwe zizokwengeza usuku lonke ukuze zenze umsebenzi wakho womzimba jikelele. Ucabanga ukuthi zingaki izinyathelo ozithatha nsuku zonke? I-pedometers eminingi manje isemakethe kuzo zonke izimo nombala, kubonakala, futhi ukulandelela izinyathelo zakho kungakusiza ukuthi usebenze ngokwengeziwe futhi ulahlekelwe isisindo esiningi esikhathini eside.
9. Noma kunjalo: Hamba, uhamba ngebhayisikili, noma uthathe i-Transit Public
Indlela yokuhamba manje itholakale ukuthi ihlotshaniswa nokukhuluphala ngokweqile nokukhuluphala. Izindlela ezihambayo zokuhamba ezifana nokuhamba noma ukuhamba ngebhayisikili zinempilo enhle kakhulu kanye nokukwazi ukuvimbela ukukhuluphala ngokweqile. Ngisho nokuhamba komphakathi kubonakala sengathi kuhlotshaniswa nombhalo ophansi we-body mass (BMI) kunokushayela imoto yakho ukusebenza.
Uma ungenza okuningi noma konke okushiwo ngenhla, uzobe usendleleni yakho yokuqhubeka uhamba, okuyisihluthulelo sempilo yompilo yonke.
> Imithombo:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukuhambisana nokuphila okungengozini, impilo enempilo kanye nobungozi bokufa kwe-cardiac ngokuzumayo phakathi kwabesifazane. I-JAMA . 2011; 306: 62-69.
> Flint E, Cummins S, Sacker A. Izinhlangano phakathi kokuhamba okusebenzayo, amafutha omzimba, kanye nenani lomzimba womzimba: isuselwa kubantu, isifundo se-cross sectional e-United Kingdom. BMJ . 2014; 349: g4887.
> Lee DC, Pate RR, Lavie CJ, et al. Ukusebenza kwesikhathi sokuzilibazisa kunciphisa konke okubangelwa yizimbangela zokubulala nokugula komzimba. J Am Coll Cardiol . 2014; 64: 472-81.
> 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. [Epub ngaphambi kokuphrinta]