Zintoni iiNzuzo kunye neeNgxaki zokuSebenza ngokuBini ngeziMini?

Umxholo

• Iyanciphisa ixesha lakho lokuhlala phantsi
• Unokubona inzuzo eyongezelelweyo yokusebenza
• Uluqala njani uqeqesho lwakho olusisiseko
• Ukuba ugqirha wakho ukhuthaze umsebenzi owongezelelweyo wokulawula ubunzima
• Ukuba ujolise ikakhulu ekuphakamiseni ubunzima
• Ungakuphepha njani ukugqithisa
• Umgca wezantsi

Kukho izibonelelo zokusebenza kabini ngemini, kubandakanya amaxesha ambalwa okungasebenzi kunye nokuzuza kokusebenza.

Kodwa kukwakho nezithintelo ekuqwalaseleni, ezinje ngomngcipheko wokulimala kunye nomngcipheko wokugqitha.

Nantsi into ekufuneka uyazi ngaphambi kokufaka ixesha lakho kwindawo yokuzivocavoca.

Iyanciphisa ixesha lakho lokuhlala phantsi

Ukuba ufaka umsebenzi omninzi ngokusebenza kabini ngemini, unciphisa ixesha lakho lokuhlala phantsi.

Ngokwe-International Journal of Obesity, ixesha elide lokuhlala lihambelana nomngcipheko ophezulu wesifo senhliziyo (CHD).

Unokubona inzuzo eyongezelelweyo yokusebenza

Ukuba uqeqeshela ukhuphiswano okanye umsitho, cinga ukufuna isikhokelo somqeqeshi okanye umqeqeshi malunga nokongeza ukusebenza ngakumbi kwesiqhelo sakho.

Oku kunokunceda ukugxila kwimizamo yakho kwiinjongo zakho zomsebenzi ngelixa uqinisekisa ukuba iziphene ezinokubakho zokugqwesa kunye nokwenzakala zibekwe iliso ngokufanelekileyo kwaye zilawulwe.

Uluqala njani uqeqesho lwakho olusisiseko

Kubalulekile ukuqonda izikhokelo ezicetyiswayo zomsebenzi womzimba ngaphambi kokuba ungeze olunye uqeqesho kwimisebenzi yakho yemihla ngemihla.

Izikhokelo zoMsebenzi woMzimba wabantu baseMelika bancomela ukuba abantu abadala bafumane imizuzu eli-150 yokumodareyitha ukuya kwimithambo eyomeleleyo ngeveki.

Oku kuphuma malunga nemizuzu engama-30 yomsebenzi, amaxesha amahlanu ngeveki.

Ukuba ugqirha wakho ukhuthaze umsebenzi owongezelelweyo wokulawula ubunzima

Iingcali ezininzi zezempilo ziyavuma ukuba ukuzilolonga ngaphezulu kokuncinci kunokucetyiswa kunokusebenza kwiikhalori zokutsha kunye nokunciphisa ubunzima.

Ukuba usebenza nogqirha okanye omnye umboneleli wezempilo ukuphuhlisa isicwangciso sokulawula ubunzima, banokucebisa ukuya kuthi ga kwimizuzu engama-60 yokumodareyitha ukuya kwimisebenzi yomzimba eyomeleleyo ngemini.

Ukuba ukulahleka kwesisindo yinjongo yakho ephambili, thetha nomboneleli wakho wezempilo malunga nokuba oku kungabonakala njani kuwe. Banokwenza izondlo ezithile kunye nokusebenzisa iingcebiso ukuqinisekisa ukuba usebenza usukelo lwakho kunye nempilo yakho yonke kunye nokuba sempilweni engqondweni.

Ukuba ujolise ikakhulu ekuphakamiseni ubunzima

Kwizixhobo zokunyusa ubunzima, ukonyusa inani lamaxesha osebenza ngawo suku ngalunye akubonakali ngathi kunikezela ngezibonelelo ezongezelelweyo.

Ukuba unenkxalabo malunga nokugqithisa, cinga ukuphula umsebenzi wakho oqhelekileyo kwiiseshoni ezimbini ezilinganayo.

Ngokwamanqanaba esizwe amanqanaba okuphakamisa ubunzima ngabaphandi beYunivesithi yase-Oklahoma, akukho zibonelelo zongezelelekileyo zonyukayo rhoqo kuqeqesho lwemihla ngemihla.

Kodwa kwabakho ukonyuka kwamandla okonyusa amadolo e-isometric (ISO) kunye nokusebenza kwe-neuromuscular activation (EMG) kwiqela eliphindwe kabini lemihla ngemihla.

Esi siphumo sinokuxhasa umbono wokuba ukwahlula-hlula umsebenzi wakho kwiiseshoni ezimbini kunokunciphisa umngcipheko wokugqitha. Uphando oluthe kratya luyafuneka ukuze kuqondwe ngokupheleleyo ezi zinto zifunyanisiweyo kwaye kwenziwe izigqibo.

Ungakuphepha njani ukugqithisa

Ukuze usebenze kakuhle, umthambo wakho kunye nemeko yesiqhelo kufuneka ulungelelanise amaxesha oqeqesho olunzulu kunye namaxesha okubuyela kwimeko yesiqhelo.

Ngokutsho kweKholeji yaseMelika yoNyango lwezeMidlalo, ukugqithisa kunye nokugqithisa kwindlela yakho yesiqhelo kuhlala kuchazwa yenye yeempawu okanye ezi zilandelayo:

• ukuqina kwemisipha okanye ukukhathazeka
• ukudinwa okungapheliyo
• ukucaphuka
• ukulimala okungapheliyo
• ukuqaphela ukuba inkqubo yakho yokomelela komzimba ayisasebenzi
• ubunzima bokulala

Ungawunciphisa umngcipheko wokugqithisa kunye nokugqagqisa ngoku:

• ukwahluka koqeqesho lwakho ukuze ungasoloko uphinda into enye
• ukuhlala kakuhle
• Ukuqinisekisa ukuba utya ukutya okunesondlo
• ukulandela umthetho weepesenti ezili-10: ungaze unyuse amandla oqeqesho okanye ivolumu ngaphezulu kwepesenti ye-10 ngexesha
• ukulandela ixesha elinzima loqeqesho kunye nexesha elandisiweyo lokuchacha kunye nokuphumla (iiyure ezingama-24 ukuya kwezingama-72)
• ukugcina ilog yoqeqesho ukuchonga iindawo ezinokubakho kugqithiso okanye kugqithiso

Umgca wezantsi

Ukusebenza kabini ngemini kunika izibonelelo ezinokubakho kunye nomngcipheko onokubakho. Sebenzisa iimfuno zakho kunye nenkuthazo yakho njengesiseko, kuya kufuneka unqume olona qeqesho lubalaseleyo kunye nemeko yesiqhelo kwimeko yakho ethile.

Thetha nogqirha wakho okanye omnye umboneleli wezempilo malunga nenani elifanelekileyo lokusebenza, kunye nenqanaba elifanelekileyo lokuqina kwesiqhelo sakho.

Banokuthumela kugqirha wezonyango kwezonyango abagxile ekuncedeni abantu:

• ukuphucula ukusebenza komzimba
• ukuphucula impilo yonke
• thintela ukwenzakala
• ukugcina umsebenzi womzimba