Esi sikhundla sinokuba ngunobangela wawo onke amaNhlungu akho oMva kunye neThumbu

Umxholo

• Ngaphambi kokutsiba phantsi, cinga ngento eyenzayo emzimbeni wakho
• Ngubani kanye kanye olele ngesisu ixesha elide?
• Iingxaki zexesha elide zokubuyela esiswini zizisa
• Kutheni le nto isisu sihla bummer kwezempilo?
• Ngaba amathumbu akho ayasebenza?
• Kunjani ukuphefumla kwakho?
• Ungayilungisa njani ikhosi kwakhona kwaye uphinde ubenamandla
• Kuphephe ukulala ngesisu ngu…
• Ukuhamba okunengqondo: Ukuhamba kweMizuzu eyi-15 yeYoga yeSciatica

Ngaphambi kokutsiba phantsi, cinga ngento eyenzayo emzimbeni wakho

Emva kokuba ibe ngu usuku, Iibhedi zethu kunye neesofa zethu zinokubonakala zithandeka - kangangokuba sihlala sisasaza isisu kubo ukuze sipholile.

Ngelixa siphumlileyo, sinokuphinda sibethe iifowuni zethu okanye ezinye izikrini ukuze silungise imithombo yeendaba zentlalo okanye sibambe umboniso.

Kodwa isikhundla sesisu sinokuzisa ingxaki-ngakumbi ukuba sihlala apho iiyure sibukele iNetflix okanye sihamba nge-Instagram.

Ukulala esiswini sakho ixesha elininzi kunokulimaza:

• ukuma (amagxa, intamo kunye nomqolo)
• impilo yamathumbu
• ukuphefumla
• impilo-ntle iyonke

USherry McAllister, ugqirha wezamayeza uthi: "Ukulala esiswini sakho kubangela ukujika kwamagophe omqolo oqhelekileyo." Kwaye olu xinzelelo luphindaphindiweyo kunokubangela imicimbi edlula ngaphaya kweentlungu kunye neentlungu.

Ngubani kanye kanye olele ngesisu ixesha elide?

Uvavanyo olwenziwe ngo-2016 lwabafundi beekholeji lufumanise ukuba ngaphezulu kwepesenti ezili-15 basebenzise iilaptops zabo ngelixa belele ngesisu ngexesha lokuzonwabisa.

Enye ingxelo ka-2017 ifumanise ukuba phantse isiqingatha sabaseMelika (iipesenti ezingama-48) basebenzisa i-smartphone, ithebhulethi, okanye ilaptop ebhedini ubuncinci kube kanye ngeveki ngaphambi kokuzama ukuphuma ebusuku.

Kodwa ayisiyonto yobudala - abantu abakwiminyaka engama-40 nama-70 bayakwenza oku - ngumkhwa esinokuthi siwuphuhlise kule minyaka idlulileyo.

Nokuba ulele emathunjini akho akakubangeli ukukhathazeka kwangoko, oko akuthethi ukuba ucacile. "Ngexesha lokuqaqanjelwa kunye neempawu ezibonakalayo, ingxaki isenokuba ikhona iinyanga, nokuba yiminyaka," utshilo uMcAllister.

Ke ukuphumla kwizisu zethu kunokubuyela njani kuthi?

Iingxaki zexesha elide zokubuyela esiswini zizisa

Xa sisezisiswini zethu, sihlala:

• Yandisa iintamo zethu
• sinyuse amagxa ethu ezindlebeni zethu
• beka izihlahla zethu kunye neengqiniba kwiindawo ezi-awkward
• ingqayi ye-pelvis

Le mijelo yamalungu aphambili - ngakumbi ngelixa usebenzisa itekhnoloji, eyandisa ixesha lethu kwisisu sethu. (Esi sisikhundla sokulala esibi ngokwenene, ngendlela.)

Uphononongo luka-2012 lwabantu abasebenzisa ii-laptops zabo kude nedesika lubonise ukuba ixesha elichithwe besenza imisebenzi kwindawo ethandekayo bezisa iintlungu ezininzi entanyeni nasemqolo kunokuba behleli phantsi.

Ekugqibeleni, isifundo sicebise ukugcina naliphi na ixesha lesisu elifutshane.

Kutheni le nto isisu sihla bummer kwezempilo?

"Umqolo ukhusela inkqubo yakho yeemvakalelo, elawula kwaye iququzelele yonke imisebenzi eyahlukeneyo yomzimba wakho," utshilo uMcAllister. Nakuphi na ukuphazamiseka kunxibelelwano lwe-luvo kumalungu akho nakwizicubu zomzimba kuya kukhokelela ekusebenzeni ngokungaqhelekanga. ”

Ngaba amathumbu akho ayasebenza?

Xa sibeka ubunzima bethu kwi-pelvis yethu, sibeka uxinzelelo kumqolo wethu ophantsi, onokuthi uvuse amadangatye kuyo nayiphi na imiba esele sinayo apho, njenge-sciatica.

Omnye ucebisa ukuba iintlungu eziqhubekayo ezisezantsi zinokudityaniswa nokuqunjelwa okungapheliyo kunye neminye imiba yamathumbu.

Kodwa kusilele ukubonisa naluphi na unxibelelwano. Olunye uphando kufuneka lwenziwe ukucacisa ukuba iintlungu zangasemva zinokudibana nemicimbi yamathumbu okanye ukungabinakuqina kwesinyi.

Kunjani ukuphefumla kwakho?

Ukuba ulele ngesisu, kusenokwenzeka ukuba ulele kwimisipha yakho yokuphefumla, uvalo, olukhusela ukuba ungaphefumli ngokupheleleyo. Idayaphragm iphakathi kwesifuba sakho kunye nesisu sakho, kwaye inokudlala indima ekukugcineni uzolile.

Izifundo zidibanise ukuphefumla kwe-diaphragmatic ekuphumleni komzimba nangokwengqondo. Yindlela esetyenziswa rhoqo kwiyoga kunye nokucamngca. (Ukuphefumla okungafunekiyo kubandakanya ukuthatha kancinci, ukungenisa ngaphakathi okunesivumelwano kwisithintelo nokwandisa isisu, nganye ilandelwa ngumkhuhlane omde.)

Uphando oluvela kwi-2014 lubonakalisile ukuba ukuma komzimba kudlala indima kwindlela esikwazi ngayo ukusebenzisa izihlunu zethu zokuphefumla. Ukuphefumla okungaphantsi kunokubangela uxinzelelo okanye uxinzelelo.

Hlanganisa ukuphefumla okurhabaxa kunye nee-imeyile zokuhamba ebusuku kakhulu, kwaye uyabona ukuba ukulala ngesisu kunokukwenza ube nomsindo ngakumbi kunesiqhelo.

Ungayilungisa njani ikhosi kwakhona kwaye uphinde ubenamandla

Ukuhlala edesikeni akusoloko kunokwenzeka, kunokwenzeka, okanye ukhululekile xa sisebenzisa izixhobo zethu. Inxalenye yobuhle bokuba nazo kukuba zihambahamba.

Kodwa ukugcina impilo yethu, kuyanceda ukuba nemithetho embalwa endaweni yokuyisebenzisa ebhedini okanye xa ubambekile esofeni ecaleni kwekati. Bazali, ninokufuna ukubeka iliso ebantwaneni ukuze nibathintele ekuphuhliseni lomkhwa mbi.

Sihlengahlengise ezi ngcebiso zibangelwe luvavanyo lwe-2018 "lwentamo ye-iPad," olwenziwe ngugqirha womzimba uSzu-Ping Lee kunye nabalingane kwiYunivesithi yaseNevada, eLas Vegas (UNLV).

Kuphephe ukulala ngesisu ngu…

• Sebenzisa inkxaso yangasemva. Hlala esihlalweni, okanye ukuba ulala ebhedini, ncedisa umva wakho ngokwaneleyo ngemiqamelo ngokuchasene nebhodi yentloko okanye udonga. Into ephambili apha kukuphepha "ukuqhekeka" ngaphezulu kwesixhobo sakho.
• Ukuseta isikhumbuzi. Indlela yokunxiba enokukuqeqesha ukuze uphephe ukulala. Okanye setha ixesha lokujonga ukuma kwakho kwimizuzu eli-10 ukuya kwengama-20. Ukuba uhlala utshintsha indawo, oku kunokuba kukukhawulezisa ukuyitshintsha. (Ukuba kufuneka ulale ngesisu, gcina ixesha elibekiweyo lifutshane.)
• Ukuphakamisa izixhobo zakho phezulu. Kwiipilisi, sebenzisa isitendi ukuze isixhobo sime nkqo, kunokuba sibekho caba, kwaye uncamathisele ikhibhodi, endaweni yokusebenzisa nje isikrini sokuchukumisa. Sebenzisa idesika yomlenze, nayo. Olu khetho lunokuphakamisa ithebhulethi yakho okanye ikhompyuter ukuze ungazingeli.
• Ukomeleza nokwolula intamo, amagxa kunye nomqolo. Ukuxhamla kunye nokwandisa izihlunu kwezi ndawo kunokunceda ukuphucula ukuma komzimba kunye nokuthintela ukuqina okanye uxinzelelo.

Inqaku lokugqibela elinomdla ngesihloko: Iigali ezininzi kunabafana zichaze iintlungu ngokubhekisele ekusetyenzisweni kwethebhulethi, luthi isifundo se-UNLV, kwaye amanenekazi nawo anokusebenzisa ubuchwephesha bawo ngelixa esemgangathweni.

Kungakhathaliseki isini, ukuba uchitha ixesha phantsi apho kunye nezixhobo zakho, utyalomali kwisihlalo se-cushy okanye ezinye iibhedi ezixhasayo ukuze kuzuze umzimba wakho.

Ukuhamba okunengqondo: Ukuhamba kweMizuzu eyi-15 yeYoga yeSciatica

UJennifer Chesak ngumhleli wencwadi esekwe eNashville kunye nomyaleli wokubhala. Ukwayihambo lokuhambahamba, ukuba sempilweni, kunye nombhali wezempilo kwiimpapasho ezininzi zesizwe. Ufumene uMphathi wezeNzululwazi kwi-journalism evela eMedill's Northwestern's kwaye usebenza kwincwadi yakhe yokuqala yamabali, ebekwe kwilizwe lakhe laseNyakatho Dakota.