Tinogara tichityaira. Tinogara pamakombiyuta edu. Tinogara mumisangano. Tinozorora ... takagara kumba. MuNorth America, vanhu vakuru vazhinji vanogara kwemaawa angangoita 9,3 zuva nezuva. Uye idzi inhau dzakaipa kune hutano hwedu. Kana tikagara kwenguva yakareba, metabolism inononoka, tsandanyama dzinovharika, uye matishu anobatana anoshatisa.
Unofunga kuti: “Ndiri kushanda. Ndakachengeteka”. Funga futi. Kana iwe ukafamba kweawa asi ukagara zuva rose, chii chinogona kuita awa imwe kumaawa mapfumbamwe ekugara?
Kungofanana neawa yekufamba haipe chikonzero chekufunga kuti ikozvino unogona kusvuta pasina mhosva. Mhedziso: Hapana chakanaka pamusoro pekugara kwenguva refu, kusingaperi. Chii chaungaita?
Nyanzvi dzakati:
Gara pabhora, kwete pachigaro. Shanda wakamira padhesiki, kwete kugara. Shandisa treadmill paunenge uchishanda padhesiki rako. Simuka ugare uchifamba.
Zvose izvi zvinonzwika zvakanaka. Asi hapana kana rimwe remazano aya rinonyatso shandura mamiriro acho ezvinhu. Ngationei.
Dambudziko guru rekugara zuva rose nderekusagadzikana. Kurwadziwa nemusana. Marwadzo mumutsipa. Kurwadza kwemapfudzi. Kurwadziwa mumabvi.
Kana tikagara pakombiyuta, tinoslouch. Isu tinozendamira takananga kuscreen. Kutenderedza bendekete. Kutambanudza mutsipa. Strabismus. Tsandanyama dzechiso dzakasimba. Tense kumashure. Varume vanotambura zvakati kuti kupfuura vakadzi, avo vanowanzova vanochinjika zvishoma.
Hazvishamisi kuti vagadziri vakaedza kugadzira chigaro chakanakisisa. Uye mumakore gumi apfuura, vaongorori vakafananidza sarudzo dzakasiyana.
Mabhora pachinzvimbo chezvigaro
Imwe nzira yakajairika kune yakajairika office chair ibhora. Dzidziso iri shure kweiyi pfungwa ndeyokuti chigaro chebhora inzvimbo isina kugadzikana ichaita kuti mhasuru dzemusana dzishande. Ichi chinoonekwa sechisarudzo chakanaka.
Zvinobuda kwete zvakanyanya. Chokutanga pane zvose, tsvakurudzo inoratidza kuti kushandiswa kwemhasuru dzekumusana kana wakagara pabhora kwakangofanana nekushandisa chigaro. Muchokwadi, nzvimbo yekubatana yebhora nemuviri yakakura kana ichienzaniswa nechigaro, uye izvi zvinowedzera kudzvanywa kwezvinyoro zvinyoro, izvo zvinogona kureva kusagadzikana, kurwadza uye kusanzwa.
Kugara pabhora kunotungamirira kuwedzera disc compression uye trapezius muscle activation. Izvi zvinokanganisa zvinogona kudarika chero zvingangobatsira.
dynamic chairs
Saka, kuchinja kubhora haisi pfungwa yakanaka kudaro. Asi mabhora haasiriwo ega ega ega macheya ane simba pamusika. Semuenzaniso, mamwe macheya ehofisi anobvumira torso kufamba, kutenderera. Izvi zvinokanganisa sei hutano?
ОZvisinei, tsvakurudzo yakaratidza kuti dambudziko rechokwadi harisi kuti chigaro chinokanganisa sei kushandiswa kwemhasuru, asi kuti munhu anoda maitiro akasiyana ekuita muviri. Mune mamwe mazwi, macheya ane simba haagadzirise dambudziko.
Kupfugama chigaro
Rudzi urwu rwechigaro uye kukanganisa kwaro pahutano kwave kusingatsvakirwe zvishoma. Chimwe chinyorwa chinoti rudzi urwu rwechigaro runochengetedza lumbar curve yakakodzera. Nehurombo, chidzidzo ichi chakangotarisa pachimiro uye kwete pakuita mhasuru uye kupera kwemusana. Imwe ongororo yakaratidza kuti chigaro chekupfugama chakadzima muviri wezasi, zvichikanganisa kushanda kwayo.
Kuziva mabasa
Chisarudzo chakanakisisa ndechekuti iwe unofanirwa kugara, gara pane chimwe chinhu icho: kunoderedza kudzvinyirira pamuviri; inoderedza nzvimbo yekubatana neakapfava tishu; kunobvisa kushushikana; kunoderedza kushanda nesimba. Asi iyi haisi mhinduro yakanaka.
Hazvina mhosva kuti chii chatinogara, kwenguva pfupi, migumisiro yakaipa yekugara inogona kutiruma mumbongoro. Mabhora uye zvigaro zvekupfugama zvinogona kuipa kudarika zvigaro zvakagadzirirwa mune zvimwe zvinhu. Asi kunyange nezvigaro zvakagadzirwa zvakanaka, miviri yedu ine zvido zvakasiyana. Tinofanira kupindura zvinobudirira kune izvi. Saka kana zvasvika kune mhasuru activation, chimiro uye kudzvanywa kwemusana, zvigaro zvese zvakangofanana, hapana misiyano yakawanda pakati pawo.
Kugara kunobata sei metabolism?
Chinhu Chinokosha: Mararamiro ekugara uye basa rekugara rakabatana zvakasimba nemoyo uye chirwere chinoputika-zvisinei nezera, zvepabonde, kana dzinza. Nemamwe mashoko, basa rekugara rinosvuta. Kune vose. Uye kana tikagara zvishoma, taizoonda uye takasimba.
Kugara kwakashata sekusvuta here?
Zvechokwadi, imwe ongororo yaisanganisira vashandi venguva yakazara vehofisi 105 yakaratidza kuti avo vakagara vakawanda vaiva nemukana wakapetwa katatu wokuva nechiyero chechiuno chinodarika 94 cm (37 inches) chevarume uye 80 cm (31 inches) kuvakadzi.
Kutenderera kwechiuno, sezvaungave uchiziva, kwakabatana zvakanyanya nechirwere chemoyo.
Zvichakadaro, imwe ongororo yakaratidza kuti imwe neimwe yeawa yekugara yakakonzera kuwedzera kwechiuno chechiuno, kuwedzera kwemazinga e insulin, uye kuderera kwecholesterol yakanaka. Hazvina kunaka.
Kutaura idi, kukuvadza kwokugara kwenguva refu kwakakura kwazvo zvokuti imwe nyaya inorangarira kushanda usingaiti se“ngozi huru yehosha yemwoyo.” Ichi ndicho chikonzero kugara kwenguva refu kunoguma kwave muchikamu chimwe chete nekusvuta. Tichifunga nezvezvinoreva, kuenzanisa hakushamisi.
Imwe ongororo inoratidza kuti vashandisi vekombuta vanopedza awa imwe pazuva pamakumbo avo kubasa vane marwadzo mashoma ekumusana.
Sezvineiwo, iyo data yekupinda kumhanya inoderera munzvimbo yakamira, asi kwete nezvakawanda. Saka kana zvasvika pakurwadziwa, kumira kunogona kuve imwe nzira yakanaka yekugara. Asi vanhu vachanyatso shandisa sarudzo ye "stand" kana iripo? Zvinoita sekuti vachadaro.
Nzvimbo yekufona yekuSweden ine vashandi vanopfuura XNUMX vakatenga madhesiki ekugara-uye-kumira ndokuona kuti vanhu vakamira zvakanyanya uye vakagara zvishoma.
Imwe ongororo yeAustralia nezvenyaya imwe chete yakaburitswa nguva pfupi yapfuura. Madhesiki ane magetsi kana manyorero ehurefu ekugadzirisa akavepo muhofisi, zvichikonzera kudzikiswa kwekugara kwenguva yebasa kubva pa85% pakutanga kusvika ku60% panguva iyo chidzidzo chakasvika kumagumo.
Zvinofadza kuti vatori vechikamu vakakurudzirwa kana nemarwadzo ekudzokera shure kana nezvavakanga vanzwa pamusoro pekumira kuti vapise mamwe makorikori. Kushanda wakamira, zvinobuda, unogona kufamba zvakanyanya. Kunyangwe iwe uchange wakamira kana kufamba, izvo zvinonyanya kukosha, kuderedza nguva yako yese yekugara.
Nenzira, vashandi vehofisi yeAustralia vakarurama. Kumira kunopisa 1,36 mamwe macalorie paminiti pane kugara. Izvo zvinodarika makumi matanhatu macalorie paawa. Mumaawa masere (zuva rekushanda rakajairika) iwe ucharasikirwa ne500 macalorie. Musiyano mukuru. Kana uri kutsvaga kuderedza uremu kana kungoramba uri mutete, buda pachigaro chako nekukurumidza.
Zvakadini nekufamba?
Kana kumira kwakanaka uye kufamba kwakanaka, ko kana ukabatanidza zviviri izvi? Pfungwa yakanaka. Isu tinoshandisa simba rakawanda kumira pane kugara pasi. Uye kufamba kunoda simba rakawanda kupfuura kumira.
Izvi zvinonzwika zvakanaka. Kufamba zuva rose kubasa kunogona kukubatsira kuderedza uremu, kuderedza marwadzo emusculoskeletal, uye kugadzirisa metabolic basa. Bhingo! Asi mira. Pane munhu anonyatsokwanisa kuita chero basa riitwe nekufambisa matafura? Mushure mezvose, pane chikonzero nei vazhinji vedu tichigara pabasa. Basa redu rinoda kutariswa nguva dzose kune zvakadzama, analytical tarisiro, hunyanzvi, hunyanzvi uye kuwanikwa.
Zvinoita here kuita izvi netafura inofamba? Gara pasi ufunge.
Nemamwe manzwi, patiri kushanda nesimba tichiwana madhora nekumira kana kufamba mukuedza kuchengetedza misana yedu uye kuwedzera metabolism yedu, tinofanirawo kufunga nezveimwe shanduko yakakosha: basa rekuziva.
Vanhu vanowanzoita basa rakanaka pavanenge vakagara, uye izvi zvave zvichiitika kwezviuru zvemakore. Zvakaoma kufungidzira vagadziri vemapiritsi ecuneiform vasina hanya vachishandisa shamhu diki pavhu pakumhanya. Saka, kana tikafunga, kuverenga kana kunyora, zviri nani kugara? Zvinoita kunge zvakadaro.
Isu takaita tsvakiridzo yedu kuti tione kana kumira kunovandudza kugona kwekuziva. Isu taida kunzwisisa kana izvo zvisingarambike metabolic mabhenefiti eiyo nzvimbo yakatwasuka inopawo mabhenefiti ekuziva. Maiwe, mhinduro inoratidzika kunge kwete. Mune mamwe mazwi, iyo yakaoma basa, zvakanyanya kukanganisa kwauchaita kana iwe ukaiedza patafura inofamba. Ichi chigumisiro hachishamisi zvachose.
Kwete Saka Kukurumidza: Movement uye Cognition
Saka, mukufarira kwebhizinesi, iwe unofanirwa kungokanganwa nezvetafura inofamba uye wodzokera kune zvakajairika? Kwete nekukurumidza.
Nekuti kunyangwe matafura ekufambisa anogona kupinda munzira yebasa kubasa, kufamba kwacho kunobatsira zvakanyanya pakuziva basa. Hazvina kumbononoka kutanga maitiro ekufambisa. Kuwedzera kutsvagurudza kunoratidza kuti kunyangwe kurovedza muviri kwenguva pfupi (taura, maminetsi makumi maviri kureba) kunogona kuvandudza basa rekuziva muvanhu veese mazera.
Mune mamwe mazwi, kurovedza muviri uye basa repfungwa rinofanira kuparadzaniswa munguva, uye kwete kuitwa panguva imwe chete.
Ndiri kuona zvakajeka zvino - kana kwete?
Movement yakakoshawo kune chimwe chikamu chekugara kwedu zvakanaka: kuona. Kune vazhinji vedu, kuona ndiyo nzira yekutanga yatinoona nayo nyika. Zvinosuruvarisa, myopia (kana kuona pedyo) iri kuwedzera pasi rose. Visual acuity, hongu, inosanganiswa nekuwedzera kweiyo skrini nguva.
Kushanda kwechidzitiro kunotarisisa tsandanyama dzeziso redu mune imwe nzvimbo kwenguva yakareba, zvichivadzivirira kuti vasatarise kune mamwe madaro. Mune mamwe mazwi, myopia inogona kunge iri mhedzisiro yekugara kwemaziso.
Kufamba kwezuva rose kunobatsira kufunga zvakajeka, kunoderedza mutoro pane musculoskeletal system, kunatsiridza metabolism, uye zvakare kunoderedza kushushikana kwekuona kunofambidzana nebasa rekombuta. Movement yakatinakira. Uye kushaya kufamba kunotungamirira kuhosha.
Kugara zuva rose kwakaipa kuvanhu.
Ngatifambe zvakanyanya masikati. Uye wozogara, zvichida kufungisisa kana kuisa pfungwa pakadzika.
Wana Ubhizha
Kana wakagara pabasa uchiverenga izvi, usaore mwoyo. Funga nekugadzira uye zvine hungwaru. Funga: Ndingaite sei izvi kana kuti basa iro ndichifamba? Tarisa sarudzo uye ita diki, nyore shanduko. Pamwe une zvakawanda zvaungasarudza kupfuura zvaunofunga.
Mhanya uchikwira masitepisi. Enda kune chimwe chivakwa kuti uwane chimwe chinhu kana kusangana nemumwe munhu.
Funga uye ronga wakamira. Shandisa bhodhi chena kana kuti flipchati pane peni nebepa. Kana kuti isa mapepa pasi wogara pasi kuti ushande paari.
Gara pazvinenge zvakanaka kugara. Famba pazvinenge zvakanaka kufamba. Tsvaga kuti ungaderedza sei nguva yako yekugara.
Yeuka kuti kusanganiswa kwekufamba nebasa kwakakosha kwauri. Usapedze maawa masere patreadmill paunenge uchinyora Ph.D yako. Edza kungopedza nguva yakawanda wakamira pekutanga.
Tora zororo nguva dzose uye famba-famba. Seta timer. Simuka awa imwe neimwe, tambanudza, famba kwemaminetsi mashoma.
Famba uchitaura. Paunoronga kufona, simuka umbofamba-famba.
Mafemu mazhinji anopa sarudzo dzebasa rine hutano, asi vashandi havavakumbire. Tanga kubvunza mibvunzo.
Kupedzisa
Kuvandudza ergonomics nezvigaro zvakakosha kana treadmills kutanga kwakanaka, inzira iri nyore yekuita shanduko diki. Tinofanira kuenderera mberi, kurwira hutano hwedu. Kuti tiite zvakakwana, pamwe nekugadzira, hunyanzvi uye hupenyu hwehupenyu, tinofanira kuchinjisa nharaunda kune zvatinoda chaizvo.
Vanhu vanofanira kufamba. Saka handei.