Kukhala pansi ndiko kusuta kwatsopano. Ngakhale mutayesetsa kuchita masewera olimbitsa thupi tsiku ndi tsiku, kafukufuku amasonyeza kuti kukhala kwa nthawi yaitali kudzawonjezera ngozi zanu za mtundu wa shuga, matenda a mtima, khansa, ndi imfa yoyambirira.
Ambiri a ife timakhala moyo pa desiki kapena patsogolo pa kompyuta. Kusukulu, mumakhala kuti muzimvetsera maphunziro kapena kugwira ntchito m'magulu ophunzira. Kunyumba, mumayang'ana kanema, kuwerenga, kapena kusewera masewera mukakhala pansi nthawi yaitali.
Kodi mungatani kuti muthetse nthawi yaitali ndikupatula nthawi yomwe mumakhala nthawi zonse? Kafukufuku akusonyeza kuti muyenera kuyendayenda kwa mphindi ziwiri kapena zisanu osachepera ola lililonse. Kodi mungagwire bwanji ntchitoyi tsiku lanu la ntchito kapena nthawi yanu?
1 - Yesetsani Kudya ndi Kuphika Kafi
Kudya chakudya chamasana pa tebulo lanu ndi kudumphira ntchito zitha kukupha. Amawonjezerapo nthawi yowonjezera yomwe imapangitsa kuti mukhale ndi thanzi labwino. Kuti mukhale osachepera kuntchito, dzipangeni nokha kuchoka ku desiki ndikupita kumalo okhudzidwa pa tsiku la ntchito.
- Musachite bwino : Kuti makina a Keurig pa desiki anu azikhala kosavuta kugwiritsa ntchito tsikulo. Nyamuka kukatenga khofi, madzi kapena zakumwa zofewa. Chitani chizoloŵezi choyendayenda kupita kuchipinda, madzi ozizira, ma khofi kapena malo odyera.
- Gwiritsani ntchito chikho chaching'ono: Muyenera kupita kukabwezeretsa nthawi zambiri ndi botolo laling'ono la madzi kapena kapu ya khofi. Izi zidzakukakamizani kuti mudzuke.
- Idyani chakudya chamasana ndikutenga nthawi yopuma ndi wogwira naye ntchito : Gulu limodzi ndipo mutha kukakamizidwa kuti mukakakamizeni kuti mutuluke ndi kuchoka pa desiki.
- Imwani madzi ambiri: Kusunga hydrated ndibwino kwa thupi lanu, ndipo anthu ambiri samamwa madzi okwanira. Osati kokha kuti muimirire mobwerezabwereza kuti mukwaniritse galasi lanu kapena botolo la madzi, mudzayenera kutenga malo osungirako owonjezera.
- Sungani pamene inu mumakhala ndi microwave: Ngati mumatentha chakudya kapena chotupitsa, nthawi yanu ikuyendayenda. Mukhoza kuyenda mofulumira pansi pa holo ndi kumbuyo, meander kuzungulira chipindacho, kapena ngakhale kugwiritsira ntchito minda iwiri kapena kuvina.
- Zakudya zogwira ntchito: M'malo mobweretsa sandwich yokonzeka kudya kapena kumwa, dzipangire nokha miniti kapena awiri kuti musonkhanitse pamene mukuyimira pa peyala kapena tebulo. Khalani chakudya wojambula zithunzi ndipo muzipatula mphindi imodzi kuti mupange Instagram-woyenera ndikuyamikira kuchokera kumapiko onse.
Yendani Pazifukwa Zanu ndi Chakudya
Tengani Mphindi 15 Pitirizani Kusweka kwanu : Sinthani nthawi yopuma kuti mukhale nthawi yogwira ntchito osati kungoimirira ndi kusunthira, koma kuti mutenge zochitika zolimbitsa thupi. Chitani izi kawiri pa tsiku ndipo mudzakwaniritsa zochepetsera zosakwanira zochitika tsiku ndi tsiku.
Tengani Nthawi Yowonjezera Yoyenda : Kungoyimirira ndi bwino, koma mungagwiritse ntchito nthawi yanu yamasana kwa kuyenda kwa mphindi 30 monga momwe mukulimbikitsira kuti mukwaniritse zolinga za tsiku ndi tsiku.
2 - Ntchito Yachidule Mfundo Zokambirana
Nyamuka ndi kusuntha kwa mphindi imodzi mpaka zisanu theka la ola limodzi kuti muthe nthawi yotsalira ndikuchepetsanso zoopsa zaumoyo.
Valani pa Ntchito
- Zovala: Ngati mumadzipepesa kuti nsapato zanu kapena nsapato zanu zikuyenda kapena zopweteka, ndi nthawi yosinthana kuti mutonthoze nsapato kapena mubweretse zingwe ziwiri kuti mutenge.
- Zovala: Ngati mukuwopa kusunthira chifukwa chovala chanu kapena mathalauza ndi zolimba kwambiri, kumasula kuti mutha kuyenda momasuka. Chovala chanu chikhoza kukupha.
Onjezerani Zochitika ku Nthawi Yanu
- Musatumizire mameseji kapena kuitanira antchito ogwirizana omwe akuyenda pang'ono. Nyamuka ndikupita kukachezera.
- Imani nthawi zonse mukawerenga kapena kulemba mawu kapena kuyitana.
- Imani nthawi zonse mukamangotumizira imelo yotumizira. Nanga bwanji kukula-kuponyera ndege ya pepala ndikupita kukatenga?
- Tengani maulendo akuyenda m'malo mokhala.
- Pangani maulendo otambasula mbali ya misonkhano yambiri kapena mawonetsero.
- Pezani anzanu kuntchito / cubicle mmalo mwa anu, kapena kuwonetsa malo pamsonkhano wa khofi kotero inu nonse muyenera kudzuka ndikuyenda kumeneko.
- Osati mapaipi? Imani nthawi iliyonse imene mukufuna kusindikiza, kukani kapena kukopera.
- Musagwiritse ntchito chipinda choyandikana kwambiri, mutenge nthawi yayitali kupita kutali.
Nthawi Yokwera
Ngati mumagwiritsa ntchito pulogalamu kapena pulojekiti yothandizira kuti musamuke , mungatani mutangokhala tcheru?
- Khalani pamalo: izi zimapangitsa minofu yanu yaikulu ndi minofu kusuntha ndipo magazi akuyenda.
- Imani ndi kutambasula: Yesani kinks. Gwiritsani ntchito ma yoga otsegulira antchito a desiki .
- Phwando: Tembenuzani nyimbo kapena muziyiimba pamutu mwanu pamene mukuvina mpaka kumenyedwa. Ikhoza kukuthandizani kusintha komanso kukuthandizani.
- Yendetsani pamwamba pa botolo lanu la madzi, khofi kapena tiyi.
3 - Kusagwiritsidwa ntchito Zochenjeza
Kodi ukudziwa kuti wakhala utakhala nthawi yayitali bwanji? Zimakhala zovuta kuti ugwire ntchito kapena kuonera mavidiyo ndipo sudziwa kuti wakhalapo kwa ola limodzi.
Monga zambiri zimadziwika za kuopsa kwa thanzi la kukhala chete , zosagwira ntchito zowonongeka zikugwiritsidwa ntchito mu oyang'anira ntchito, maulonda abwino, ndi mapulogalamu . Uthenga wochenjeza, mthunzi wochenjeza, kapena bulu womveka bwino kumakuyang'anirani ndikukulimbikitsani kuti mudzuke ndi kusunthira.
Kodi ndi nthawi zingati zomwe muyenera kusokoneza nthawi yokhala pansi ndi nthawi yayitali bwanji muyenera kusunthira musanakhale pansi?
- Kafukufuku anapeza kuti kuyenda kwa mphindi ziwiri patatha mphindi makumi awiri ndikukhala ndi mphamvu yowononga shuga ndi thupi la insulini atatha kudya komanso kupuma kwa magazi. Wina anapeza kuti kuyenda kwa maola asanu pa ola lililonse kumapangitsa kuti magazi aziyenda m'milingo.
- Zojambula zam'dzikoli zimapereka machenjezo ngati simunakhalapo kapena mukugwira ntchito kwa mphindi 45 mpaka ola limodzi. Jawbone UP ingapangitse kukhala osasamala kwa nthawi iliyonse yomwe mumasankha. Mitundu yatsopano ya Fitbit imakhala ndi ma alarms pamene mukulephera kugwira ntchito pa ora ndipo simunapitepo masitepe 250.
- Zida ndi mapulogalamu amasiyana ngati ngati kuyenda kulikonse kumakhala ngati kugwira ntchito mwakhama kapena muyenera kukhala wotanganidwa kwa mphindi imodzi kapena kuposa.
- Mukakhala opanda ntchito, taukani ndi kusuntha kwa mphindi ziwiri kapena zisanu kuti muthe nthawi yokhalamo.
Mphoto ndi Chilango
Owona ntchito angakulimbikitseni mwa kufufuza maola angapo a tsiku lomwe mwakhala mukugwira nawo masitepe 250 kapena maminiti angapo ndipo ndikukupatsani inu ma trophies kapena badges kuti muzigwira ntchito maola ambiri pa tsiku. Kapena angakuchititseni manyazi ndi maola angapo omwe muli nawo osayang'anira (Polar).
4 - Gwiritsani ntchito tebulo la Treadmill
Osakhala pansi pamene mukugwira ntchito, ikani laputopu yanu pa tebulo lamasitimu ndipo muyende pang'onopang'ono pamene mukugwira ntchito. Ngati mugwiritsira ntchito pulogalamuyi, mwinamwake mumangotulutsa pazondomeko zamapiritsi ambiri popanda kusintha.
Ogulitsa timapepala timapanga timapepala tomwe sitinagwiritsire ntchito mapepala ovomerezeka, kotero inu mukhoza kuzigwiritsa ntchito ndi deskiti. Akupanganso maofesi amtundu uliwonse.
Ngati muli ndi treadmill, mukhoza kumanga deskstmill desk kapena kugula kititi chomwe chidzagwirizane ndi zikwangwani zambiri.
Chifungulo chogwiritsira ntchito tebulo la treadmill pamene tikugwirabe ntchito bwino ndikuyenda pang'onopang'ono, pamtunda umodzi pa ora kapena osachepera. Ntchito yowalayi idzachepetsa ngozi zanu za kukhala chete . Zidzakhalanso zotentha kwambiri tsiku lonse. Kafukufuku wasonyeza kuti pakapita chaka, kugwiritsa ntchito kanyumba ka treadmill kungakuthandizeni kutaya mapaundi angapo.
Mukhozanso kugwiritsa ntchito makina opangira mapepala pamene mukuonera kanema kapena masewera. Kulowera pang'ono kumakhala pogona zokhala zosangalatsa komanso ntchito.
5 - Khalani Pang'ono Pogwiritsa Ntchito Desi Yozungulira
Ngati mulibe danga kapena ndalama za deskstmill dek, desiki yamabasi, pansi pa desk cycle ore elliptical pedal makina ndi njira yabwino yosungira minofu yanu pamene mukugwira ntchito pa desiki.
Mofanana ndi makina othamanga, mungathe kusintha bicycle yanu yomwe ilipo kapena wophunzitsa njinga zamagetsi kuti mugwiritse ntchito piritsi kapena laputopu pa sitolo yapamwamba-njinga pang'onopang'ono. FitDesk imapanga choyikapoketi deka kuti igwirizane ndi magalimoto ambiri omwe amayima.
Ndayesapo njira ziwiri zosiyana. DeskCycle yamtendere ndi yotchipa ndipo imagwira pansi pa desiki. Mukhoza kusankha kuvomereza pamene mukugwira ntchito. Sindinakhumudwitse nthawi zonse pamene ndikugwira ntchito pa kompyuta kapena ndikuonera vidiyo panyumba madzulo.
Ndayesanso ma dekiti a FitDesk . Izi zimafuna malo ambiri ndipo mpando ukhoza kukhala wosasangalatsa.
Kupita njinga ndi kuyenda kumagwiritsira ntchito magulu akuluakulu a miyendo miyendo yanu, ndipo moyenerera ndi ntchito zosavuta komanso osakhala chete.
Anakhala Pamba Phunziro
Kafukufuku anagwiritsira ntchito chipangizo cha pansi pa desk la elliptical pedal, ogwira ntchito ku ofesi yapamwamba kwambiri ndipo amawayerekeza ndi gulu lolamulira mu kampani yomweyo. Wotsatira kafukufuku Lucas J. Carr, Ph.D. wa Yunivesite ya Iowa anati, "Tapeza kuti anthu omwe ankameta nsalu zambiri ankatha kuzindikira kukula kwa thupi, kuchuluka kwa mafuta, kupuma kwa mtima , komanso kuchuluka kwa mafuta ."
Ogwira ntchitowa amatha kupitilira mphindi 50 patsiku la ntchito, kawirikawiri amakhala ndi mphindi zisanu. Chipangizocho chinkafotokoza kuti njira zambiri zothandizira zinali zovuta, zofanana ndi kuyenda mofulumira. Iwo ankawotcha pafupifupi makilogalamu 107, omwe ndi ofanana ndi kuyenda makilomita kapena kuposa makilomita awiri.
Iwo analibe vuto ndi kupweteka kwa minofu kapena kuchepetsa ntchito zokolola. Iwo anali ndi masiku odwala ochepa. Kumapeto kwa phunziro la sabata la 16, gulu lonse linasankha kusunga chipangizo chogwiritsira ntchito ngati akugwiritsa ntchito.
"Chifukwa chakuti tapeza njira zowonjezereka zolimbitsa thupi ndi zowonongeka m'magulu angapo a ma cardiometabolic, timakhulupirira kuti njirayi imakhala ndi mwayi wotsutsa zotsatira zoipa za kukhala munthu wogwiritsira ntchito chipangizocho nthawi zonse. Ambiri mwa ophunzira athu anasangalala kwambiri ndi chipangizo chotero palibe chifukwa akuganiza kuti sakugwiritsabe ntchito lero, "anatero Carr.
6 - Khalani Pang'ono Pang'ono ndi Malo Odalirika
Kodi mungakhale bwanji ochepa mukagwira ntchito pa desiki? Gwiritsani ntchito deskiti yowonekera kwa ena kapena tsiku lonse la ntchito.
Mutha kukhazikitsa deskitiyake yapamwamba yosanjikizira yomwe idzakhala pamtunda woyenera wa ergonomics yabwino. Mungafunike kupanga gawo lanu pamalo ogwirira ntchito pomwe mukukhala ndi desiki, ndikusinthanitsa.
Ngati inu kapena abwana anu mukufuna kupanga ndalama, pali madeskiti ambiri omwe mungasinthe kapena kutsika tsiku lonse. Khalani pamene mukufuna, imani pamene mukufuna.
Ngakhale pali phindu logwiritsa ntchito deskiti yowonongeka, kafukufuku sakunena ngati zili zokwanira kungoyimirira m'malo mokhala chete. Zingatenge zochitika zambiri kuti achepetse ngozi zaumoyo za kukhala chete.
Ngati simukuchotsa desilo lanu, mukhoza kupanga zizoloŵezi kuti muime pa tsiku la ntchito.
- Imani pafoni iliyonse.
- Imani kulemba kapena kuwerenga malemba pa foni yanu.
- Imani pamene wogwira naye ntchito akuyendera ofesi kapena cubicle.
7 - Khalani Ogwira Ntchito
Sinthani tebulo lanu kuti mukhale osasunthika ndipo mungagwiritse ntchito minofu yanu yaikulu ndi minofu ya pansi pamene mukukhala. Ambiri ogwira ntchito ku ofesi amayesa izi.
Kafukufuku wokhudzana ndi thanzi labwino pokhala pansi sakuwonekeranso ngati kukhala pamalo osakhazikika ndi bwino. Maphunziro ambiri samangobwera pazomwezi ndi zomwe anthu akugwiritsa ntchito monga mpando.
Kusasunthika kosasunthika
- Bwalo lochita masewera olimbitsa thupi : Ndilo mpando wolimba wosasunthika. Zili ndi ubwino chifukwa simungathe kugona pa desiki yanu ngati mutasiya. Mukhozanso kutonthozedwa kuti mupange zochepa ngati kupuma pang'ono. Zosokonezeka ndizoti zingawoneke ngati osadziwika bwino pazinthu zina ndikudabwa ndi akuluakulu.
- Ditetezeni : Gwiritsani ntchito chingwe cholimba chosasunthika kuti ndikupatseni ubwino wa mpira wa masewerawo popanda kukopa chidwi.
- Chophika Chophimba: Sitima yosakhazikika ikhozanso kutenga minofu yambiri pamene mukukhala.
- Swopper : Sitolo yosasunthika ili ndi madzi aakulu omwe amasinthidwa ndi kuchuluka kwa mpando. Mpando umakhala ngati ukukhala pa mpira wochita masewera olimbitsa thupi, kuti ulimbikitse kukhala bwino.
- Mpando Wotchera: Tikhoza kuiŵala kuti galasi ndi thanthwe loyambirira losasunthika, zomwe zimakulolani kuti muzigwirizanitsa thupi lanu ndi thupi lanu.
Kukhala pamtunda wosakhazikika sikungakhale bwino kusiyana ndi kukhala wakale, ndi lingaliro limodzi kuti muwonjezere kalori yanu yosachita masewera tsiku lonse.
8 - Ntchito Yoyenda
Musamanyalanyaze nthawi imene mumathera poyenda monga momwe mumakhalira motalika komanso kuonjezera mavuto anu azaumoyo. Ngati mutatha mphindi 30 mutakhala paulendo wanu, fufuzani njira zothetsera nthawi yomwe mukukhalayo kapena kuti mutha kuyenda maminiti awiri kapena asanu musanafike.
Musanafike
- Lembani mzere kuzungulira nyumba yanu kapena nyumba yanu, yongolani, kuchotsani zinyalala ndi kubwezeretsanso, yambani kuchapa muzitsulo, onetsetsani kuti muli ndi zonse zomwe mukufunikira tsikuli.
- Oyenda pagalimoto: Lembani mzere pamapazi musanalowe m'galimoto yanu. Lankhulani moni kwa anansi anu.
- Mabasi / oyendetsa sitima: Ngati simukupeza maulendo okwanira kupita kumabasi kapena sitima, ganizirani za kukwera pamsana kuti muyambe kuyenda.
Pa Nthawi Yanu
- Imani mbali imodzi ya ulendo wanu pa sitima. Perekani mpando kwa mkulu, wachikulire kapena amayi oyembekezera.
- Mukayimira khofi kapena kadzutsa, pitani ndikutuluka mumoto m'malo moyendetsa galimoto.
- Chokani pa basi kapena sitimayi kuyimirira molawirira ndikutenga nthawi yayitali kupita komwe mukupita.
- Sungani kutali komwe mukupita kuti mutenge ulendo wautali kuntchito.
Pambuyo Pakupita Kwanu Kugwira Ntchito
- Konzani kufika msanga ndikuonetsetsa kuti muli ndi mayendedwe osachepera asanu musanafike kuntchito yanu.
- Sungani maofesiwa, nenani awa ogwira nawo ntchito.
- Sangalalani ndi ntchito yoyamba yochita ntchito ndi wogwira naye ntchito. Konzani masiku atatu kapena kuposa pa sabata.
Kubwerera Kwathu
- Mapulani ayima panjira panyumba kukatenga zakudya ndikuyendetsa zinthu zina. Tulukani mu galimotoyo ndi kubasi kapena sitima.
- Musalowemo mwamsanga mukangobwera kwanu, muyende mozungulira pafupi. Ndi nthawi yabwino kuti muyambe kuyenda kuti muchotse ubongo wanu wa ntchito ndikupanikizika madzulo.
Yendani kapena Kuyenda Bwino Kugwira Ntchito
Sinthani ulendo woyambira pansi ndi kuyenda koyenda mwendo kapena pa njinga.
Zotsatira:
> Aviroop Biswas, BSc; Paulo I. O, MD, MSc; Guy E. Faulkner, PhD; Ravi R. Bajaj, MD; Michael A. Silver, BSc; Marc S. Mitchell, MSc; ndi David A. Alter, MD, PhD "Nthawi Zomwe Zimagwiritsidwa Ntchito Powonongeka Chifukwa cha Matenda, Kufa, ndi Kuchipatala kwa Akuluakulu: Kusanthula Mwadongosolo ndi Kusanthula Meta", Annals of Internal Medicine , V 2015; 162 (2): 123-132. do: 10.7326 / M14-1651.
> Bailey DP, CD ya Locke. "Kukhalitsa nthawi yaitali ndikuyenda mofulumira kumapangitsa kuti thupi liziyenda bwino, koma kuthetsa kukhala ndi chiwonongeko sikuli." J Sci Med Sport . 2014 Mar. 20. pii: S1440-2440 (14) 00051-6. lembani: 10.1016 / j.jsams.2014.03.008. [Epub patsogolo pa kusindikiza]
> Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J, Owen N. "Kuphwanyaphwanya Kwambiri Kwambiri Kutsekula kwa Postprandial ndi Resulin Responses." Chisamaliro cha shuga . 2012 Feb 28.
> Koepp GA, Manohar CU, McCrady-Spitzer SK, Ben-Ner A, Hamann DJ, Runge CF, Levine JA. "Maofesi a treadmill: Mlandu wotsatira wa zaka 1." Kulemera Kwambiri (Silver Spring) 2013 Apr; 21 (4): 705-11. lembani: 10.1002 / oby.20121.
> Larsen RN, Kingwell BA, Sethi P, Cerin E, Owen N, Dunstan DW. "Kuthetsa nthawi yaitali kumachepetsa kupuma kwa magazi pa anthu akuluakulu olemera kwambiri." Mankhwala a Metab Odwala Dis. 2014 Sep; 24 (9): 976-82. lembani: 10.1016 / j.numecd.2014.04.011. Epub 2014 May 2.
> Levine JA, Miller JM. "Kugwiritsa ntchito mphamvu pogwiritsa ntchito desiki ya" kuyenda-ndi-ntchito "kwa antchito ogwira ntchito kulemera kwambiri" British Journal of Sports Medicine 2007; 000: 1-4. lembani: 10.1136 / bjsm.2006.032755
> Lucas J. Carr, Ph.D., Christoph Leonhard, Sharon Tucker, Nathan Fethke, Roberto Benzo, Fred Gerr. "Kuchuluka kwa Ogwira Ntchito Zaumoyo Ogwira Ntchito Amagwira Ntchito Ogwira Ntchito Othawa." Mankhwala Oletsa . Idasindikizidwa pa intaneti pa August 07, 2015. DOI: http://dx.doi.org/10.1016/j.amepre.2015.06.022.
> Thosar SS, Bielko SL, Mather KJ, Johnston JD, Wallace JP. "Zotsatira za Kukhala ndi Nthawi Zosatha Nthawi Yokhala Nthawi Yogwira Ntchito." Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita . 2014 Aug 18. [Epub patsogolo pa kusindikiza]