Isifo seswekile-ukugcina sisebenza

Ukuba unesifo seswekile, unokucinga ukuba kukuzilolonga ngamandla kuphela. Kodwa oku akuyonyaniso. Ukonyusa imisebenzi yakho yemihla ngemihla ngayo nayiphi na imali kunokunceda ukuphucula impilo yakho. Kwaye zininzi iindlela zokongeza imisebenzi ngakumbi kusuku lwakho.

Zininzi izibonelelo zokusebenza. Ukuhlala usebenza unoku:

• Nceda ukulawula iswekile yegazi lakho
• Nceda ukulawula ubunzima bakho
• Gcina intliziyo yakho, imiphunga, kunye nemithambo yegazi isempilweni

Ngelixa ukugxila komsebenzi kuhlala kunciphisa umzimba, unokuxhamla kwaye ube sempilweni kwimisebenzi ngaphandle kokunciphisa umzimba.

Enye yezona zinto zibalaseleyo onokuzenza kukuvuka kwaye uqale ukuhamba. Nawuphi na umsebenzi ungcono kunokungabikho msebenzi.

Coca Indlu. Jikeleza xa usemnxebeni. Thatha rhoqo, uthathe ikhefu elifutshane ubuncinci yonke imizuzu engama-30 ukuze uphakame kwaye ujikeleze xa usebenzisa ikhompyuter.

Phuma ngaphandle kwendlu yakho wenze imisebenzi enjengokulima igadi, ukukruna amagqabi, okanye ukuhlamba imoto. Dlala ngaphandle nabantwana bakho okanye abazukulwana. Thatha inja uhambe.

Kubantu abaninzi abanesifo seswekile, inkqubo yomsebenzi ngaphandle kwekhaya lukhetho olukhulu.

• Thetha nomboneleli wakho wezempilo malunga nezicwangciso zakho kwaye uxoxe ukuba yeyiphi na imisebenzi ekufaneleyo.
• Ndwendwela indawo yokuzivocavoca okanye iziko lokulolonga umzimba kwaye ube nomqeqeshi ekubonisa indlela yokusebenzisa izixhobo. Khetha indawo yokuzivocavoca enomoya owonwabelayo kwaye ikunike inani lezinto onokukhetha kuzo ngokwemisebenzi kunye neendawo.
• Xa isimo sezulu sibanda okanye simanzi, hlala ukhuthele ngokuhambahamba kwiindawo ezinjengevenkile enkulu.
• Qinisekisa ukuba usebenzisa izihlangu ezifanelekileyo kunye nezixhobo.
• Qalisa kancinci. Impazamo eqhelekileyo kukuzama ukwenza ngokukhawuleza okukhulu kakhulu. Oku kunokubangela ukulimala kwemisipha kunye nokudibana.
• Bandakanya abahlobo okanye usapho. Umsebenzi kwiqela okanye amaqabane kuhlala kumnandi ngakumbi kwaye kukhuthaza.

Xa uqhuba imisebenzi:

• Hamba kangangoko unako.
• Ukuba uqhuba, misa imoto yakho kwindawo ekude yokupaka.
• Sukusebenzisa iifestile zokuqhuba. Phuma emotweni yakho uhambe ngaphakathi kwindawo yokutyela okanye umthengisi.

Emsebenzini:

• Hamba uye kubantu osebenza nabo endaweni yokufowuna, ukuthumela imiyalezo okanye ukubathumela ii-imeyile.
• Thatha izinyuko endaweni yelifti- qala ngomgangatho omnye phezulu okanye imigangatho emi-2 ezantsi uze uzame ukunyuka ngokuhamba kwexesha.
• Yima ujikeleze ngelixa usenza umnxeba.
• Yolula okanye uhambe-hamba endaweni yokuthatha ikhefu okanye ukutyiwa.
• Ngexesha lesidlo sasemini, hamba uye ebhankini okanye eposini, okanye wenze ezinye izinto ezikuvumela ukuba ujikeleze.

Ekupheleni kohambo lwakho lokuhamba, yehla kuloliwe okanye ibhasi enye yokumisa ngaphambili kwaye uhambe indlela eseleyo yokuya emsebenzini okanye ekhaya.

Ukuba ufuna ukufumanisa ukuba ungakanani umsebenzi owufumanayo emini, sebenzisa esweni into enxibekayo okanye isixhobo sokubala inyathelo, esibizwa ngokuba yi-pedometer. Nje ukuba wazi ukuba mangaphi amanyathelo avareji ngosuku, zama ukuthatha amanyathelo ngakumbi ngosuku. Injongo yakho yempilo engcono kufuneka ibe ngamanyathelo angama-10 000 ngosuku, okanye amanyathelo athile ngokuthe ngcembe kunokuba uthathe usuku olungaphambili.

Kukho imingcipheko yezempilo ekuqaliseni iinkqubo ezintsha zomsebenzi. Soloko ujonga umboneleli wakho ngaphambi kokuba uqalise.

Abantu abanesifo seswekile basemngciphekweni omkhulu wokuba neengxaki zentliziyo. Abasoloko beyibona imiqondiso elumkisayo yesifo sentliziyo. Buza ugqirha wakho ukuba ufuna ukujongwa kwisifo sentliziyo, ngakumbi ukuba:

• Kwakhona unoxinzelelo oluphezulu lwegazi
• Kwakhona une-cholesterol ephezulu
• Umsi
• Unembali yesifo sentliziyo kusapho lwakho

Abantu abanesifo seswekile abatyebe kakhulu okanye abatyebe kakhulu basemngciphekweni omkhulu wokuba nesifo samathambo okanye ezinye iingxaki ezidibeneyo. Thetha nomboneleli wakho ukuba uneentlungu ezidibeneyo kunye nomsebenzi ngaphambili.

Abanye abantu abatyebe kakhulu banokuphuhlisa irhashalala xa beqala ukwenza imithambo. Oku kunokuthintelwa ngokukhetha impahla efanelekileyo. Ukuba uhlakulela usulelo lolusu okanye irhashalala, ihlala isesifubeni, thetha nomboneleli wakho kwaye uqiniseke ukuba iyanyangwa ngaphambi kokuba uqhubeke usebenza.

Abantu abanesifo seswekile kunye nomonakalo wemithambo yeenyawo ezinyaweni zabo kufuneka banonophele ngakumbi xa beqala imisebenzi emitsha. Jonga iinyawo zakho mihla le ukuba bomvu, iblister, okanye iifowuni eziqala ukubonakala. Soloko unxiba iikawusi. Jonga iikawusi zakho kunye nezihlangu ukuba azikho na amabala arhabaxa, anokubangela amadyunguza okanye izilonda. Qinisekisa ukuba iinzipho zakho zinqunyiwe. Vumela umboneleli wakho azi ngoko nangoko ukuba unemfudumalo, ukudumba, okanye ububomvu ngapha nangapha kwenyawo yakho okanye iqatha lakho.

Ezinye iintlobo zokuzilolonga ngamandla (ubukhulu becala ukuphakamisa ubunzima) zinokonakalisa amehlo akho ukuba sele unesifo seswekile. Qiniseka ukuba ufumana uvavanyo lwamehlo ngaphambi kokuqala inkqubo entsha yokwenza umthambo.

Umsebenzi womzimba - isifo seswekile; Umthambo - isifo seswekile

Umbutho weSwekile yaseMelika. 5. Ukuququzelela ukutshintsha kokuziphatha kunye nokuphila kakuhle ukuphucula iziphumo zempilo: imigangatho yokhathalelo lonyango kwisifo seswekile-2020. Unonophelo lweSwekile. 2020; 43 (iSuppl 1): S48-S65. IINKCUKACHA: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

U-Eckel RH, uJakicic JM, uArd JD, et al. Ikholeji yaseMelika yeCardiology / iAmerican Heart Association Task Force kwizikhokelo zomsebenzi. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zomsebenzi. Ukujikeleza. 2014; 129 (25 iSuppl 2): ​​S76-S99. IINKCUKACHA: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

ILundgren JA, iKirk SE. Imbaleki enesifo seswekile. Ku: Miller MD, Thompson SR, ii-eds. UDeLee kunye noDrez's Amayeza oNyango lweMidlalo. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahl 18.

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