Kugara ndiko kusvuta kutsva. Kunyange kana iwe uchivhidzira zuva roga roga, zvidzidzo zvinoratidza kuti kugara kwemazuva mazhinji kuchawedzera ngozi dzako dzechirwere cheshuga, chirwere chemwoyo, kenza, uye kufa kwekutanga.
Vakawanda vedu vanoita mararamiro edu kugara pasi kana pakatarisana nekombiyuta. Kuchikoro, iwe unogara kunoteerera zvidzidzo kana kushanda mumapoka ekudzidza. Pamba, unoona vhidhiyo, kuverenga, kana kutamba mitambo pawakagara kwenguva refu.
Unogona sei kuputsa nguva refu yekugara uye kuderedza nguva yaunopedza ugare zuva rose? Kutsvakurudza kunoratidza kuti iwe unofanirwa kutenderera kwemaminetsi maviri kusvikira mashanu nguva imwe neimwe. Unogona sei kuishanda izvozvo muzuva rako rekushanda kana nguva yako yekumba?
1 - Simuka Kudya uye Mafuro eKafesi
Kudya kwemasikati padhesiki rako uye kubvarura mapfupa emabasa kunogona kukuuraya. Vanowedzera panguva yekugara inowedzera utano hwako hwehutano. Kuti ugare usina zvishoma kubasa, zviite iwe nhanho kubva pa desk uye uite kushandiswa kwemazuva ekushanda.
- Usaita kuti zvive nyore : Kuti mhepo yeKeurig padhesiki yako iite kuti zvive nyore kwazvo kupedza zuva rakagara. Simuka kuti utore kofi, mvura kana zvinonwiwa. Ita tsika yekutamira kune imwe nzvimbo yekuputsa, mvura inononoka, chimiro chekhofi kana yekudya.
- Shandisa kapu kadiki: Uchafanira kuenda kunowedzera kakawanda nehombodo shomanana yemvura kana mukombe wekhofi. Izvozvo zvinokumanikidza kuti usimuka.
- Kudya masikati uye kutora mapurogiramu nemubati-co- team: Team up uye iwe uchava nechinzvimbo chekumanikidzira kukumanikidza iwe vaviri kusimuka uye kubva kure dawati.
- Inwa mvura zhinji: Kuramba hydrated zvakanaka kune muviri wako, uye vanhu vazhinji havanwi mvura yakakwana. Kwete chete iwe unotofanira kusimuka kakawanda kuti udzorere girazi rako kana mvura yewaini, iwe ungangodaro unofanirwa kutora zvimwe zvekupinda mumba.
- Famba apo iwe microwave: Kana iwe uchipisa zvokudya zvako kana kutapira, shandisa nguva iyoyo uchifamba-famba. Iwe unogona kuenda kunomhanya uchidzika pasi neimba uye kumashure, meander kumativi ose, kana kunyange kupedza miniti iyoyo kana maviri kutamba.
- Kushanda kwekushanda prep: Panzvimbo yekuunza kugadzirira-kuda-kudya sandwich kana kutonhora, zviite iwe kutora miniti kana maviri kuti uiunganidze iwe paunenge uri pakero kana tafura. Iva mufananidzo wezvokudya uye upedze imwe miniti ichiita kuti iite Instagram-yakafanira uye ichiyemura kubva kumativi ose.
Famba Pamakumbo Ako uye paDhaka
Tora 15-Minute Famba Pakuparara Kwako : Dzorera nguva dzenguva kuti zvive nguva dzinoshingaira kuti usangomuka chete uye uende, asi kuti uwane unyanzvi hwekuita muviri. Ita izvi kaviri pazuva uye iwe uchazadzisa zvishoma zvese zvekuita basa rekurudziro.
Tora Kudya Nguva Yokufamba : Kungomuka chete kwakanaka, asi iwe unogona kushandisa nguva yako yekudya kwemaminitsi makumi matatu ekufambisa sezvakakurudzirwa kusvika kune zvinangwa zvekuita zvezuva nezuva.
2 - Pfupi Pfupi Kuputsa Mazano
Simuka uye uende kwemaminitsi mashanu kusvika kwehafu imwe nguva yega yega kuputsa nguva yakagara uye kuderedza dambudziko rako rehutano hwekugara.
Zvishongedzei Pabasa
- Bhutsu: Kana iwe ukazviwana uchiita chikonzero chokuti zvitsitsinho zvako kana shangu shangu zviite kufamba kana kumira zvinorwadza, inguva yekushandura kuti unyaradze shangu kana kuti uuye pamwe chete nemashira kuti upinde mukati.
- Zvipfeko: Kana iwe unotya kutama nokuti jasi rako kana bhandi rako rakanyanya kusimba, kusunungura kuitira kuti uende hako. Zvokupfeka zvako zvinogona kunge zvichikuuraya.
Wedzera Chiitiko Munzira Yako Yese
- Usatumira mameseji kana kudana vashandi-vashandi vari kungofamba kwenguva pfupi. Simuka uye ubhadhe kushanyira panzvimbo.
- Simuka nguva dzose paunenge uchiverenga kana kunyora rugwaro kana kutumira foni.
- Simuka nguva dzose paunenge uchinyora kutumira email inotumira. Zvakadini neinobudirira-kukanda ndege yemapepu ndokubva waenda kuiwana?
- Tora kufamba nemisangano pane kugara.
- Ita zvishoma kutora chikamu chemisangano yakareba kana mharidzo.
- Sangana nevamwe vashandi pahofisi yavo / cubicle panzvimbo yevako pachavo, kana kuratidza nzvimbo yemusangano pachitoro chekofi saka iwe mose munofanira kusimuka uye mufambe imomo.
- Kwete paperless zvakadaro? Simuka pose paunoda kudhinda, kuverenga kana kukopa.
- Usashandisa imba yepedyo yepedyo, tora nguva refu uende kune imwe iri kure.
Nguva Yokufamba
Kana iwe ukashandisa purogiramu yepurogiramu kana basa kuti ikuratidze iwe kuti uende , chii chaunogona kuita kana iwe uchinge wakagadzirisa?
- Enda panzvimbo: izvi zvinotora mutsipa wako mukuru uye misasa miviri ichifamba uye ropa rinopenya.
- Mira uye wotambanudza: Shandisai kinks. Shandisa ma yoga anotarirwa nevashandi vedesksi .
- Dhani: Shandura tune kana kuimba mumusoro wako paunenge uchidzvodza kunoro. Inogona kujekesa mafungiro ako pamwe nekuita kuti uende.
- Tora famba uchienda kumusoro kubva mubhodhoro rako remvura, kofi kana tei.
3 - Kusagadzirirwa Dhiyabhorosi
Unoziva here kuti iwe wakagara wakagara kwenguva yakareba sei? Zviri nyore kubatwa mubasa kana kutarisa mavhidhiyo uye usingazivi kuti wakagara kweawa.
Sezvo zvakawanda zviri kuzivikanwa nezvehutano hwehutano hwekugara huripo , kusagadzirirwa kwemashoko ari kuvakwa mumabasa ekuongorora, maziso akachenjera, uye mapurogiramu . Mharidzo yekuyevera, kududzira alarm, kana kunzwika beep inogona kukubatsira uye kukurudzira iwe kuti usimuka uye uende.
Iwe unofanira kuputsa nguva yakawanda sei kugara uye iwe unoda nguva yakareba sei uchifamba usati wagara pasi zvakare?
- Ongororo dzakawanikwa kuti kufamba kwemaminitsi maviri mushure memaminitsi makumi maviri ega ega yakagadziridzwa kutarisa glucose uye muviri we insulin mushure mekudya uye nekuvandudza kusimba kweropa. Imwe yakawana kuti maminitsi mashanu ekufamba kweawa imwe inovandudza ropa richiyerera mumakumbo.
- Polar mabasa anotarisa kupa kusakwanisa maziso kana iwe wakagara kana kuti usina kushanda kwemaminitsi 45 kusvika paawa. Iyo Jawbone UP inogona kupa kukurumidza kushanda kusvinurira chero nguva ipi zvayo yaunosarudza. Mitsva itsva yeFitbit ine mavhamusi anodedera kana iwe usati washanda mukati meawa uye usati wawana zvikamu 250.
- Devices uye mapurogiramu akasiyana-siyana sokuti kufamba kupi zvako kunofanana nekumhanya kushanda kana iwe unofanirwa kugara uchishanda kwemaawa imwe kana kupfuura.
- Paunowana kusashanda kwakasvinura, simuka uende kwemaminiti maviri kusvika mashanu kuputsa nguva yakagara.
Makomborero uye Kurangwa
Chiitiko chekucherechedza chinogona kukukurudzira kuburikidza nekutsvaga maawa akawanda ezuva rawakashanda pamasitepisi makumi maviri nemashanu kana maminiti akawanda uye kukupa trophies kana badges yekushanda maawa akawanda ezuva. Kana kuti vanogona kukunyadzisa nemaawa akawanda uine kusashanda kwemaziso (Polar).
4 - Shandisa Treadmill Desk
Usagare paunenge uchishanda, shandisa laptop yako pane tafura re treadmill uye famba zvishoma paunenge uchishanda. Kana iwe ukashandisa tablet, iwe unogona kungozvinyora padziviriro yezvinyorwa zvakawanda zvisingashanduri.
Treadmill vatoriri vari kubudisa zvinyorwa zvisingabatsiri, saka iwe unogona kuzvishandisa nemirasi yakamira. Vari kuitawo zvose-mu-rimwe chekudzivirira mabhasiki.
Kana iwe uine treadmill, unogona kuvaka tafura yako yekutsika kana kutenga kititi chichakodzera pane zvinyorwa zvakawanda.
Chinokosha chekushandisa treadmill desk paanenge achishanda zvine zvibereko ndeyekufamba zvishoma, pane imwe maira neawa kana pasi. Ichi chiitiko chechiedza chichaderedza utano hwako hwehutano hwekugara uchiripo . Ichapisa zvakare makoriki akawanda zuva rose. Zvidzidzo zvakaratidza kuti kupfuura gore rose, kushandisa dhipatimendi rezvinyorwa zvinogona kukubatsira iwe kurasikirwa nemazana mapaundi.
Iwe unogonawo kushandisa treadmill paunenge uchiona vhidhiyo kana kutamba. Kufamba zvishoma kunokonzera kugara kwezviitiko zvekuvaraidza pamwe nebasa.
5 - Gara Pashoma Kushandisa Dheki Dhesi
Kana iwe usina nzvimbo kana mari yedhipatimendi rekutsika, bhasiki rebhasikoro, pasi-deki cycle ore elliptical pedal machine ndiyo nzira yakanakisisa yekuchengetedza misumbu yako kushanda sezvaunoshanda pa desk.
Sezvakaitwa nechetsika, iwe unogona kuchinja bhasikoro yako iripo kana kuti mudzidzisi webhazikoro kuti ashandise piritsi kana laptop pane imwe yebhasikiti rakafukidzwa pakarepo pabhazi. FitDesk inoita chikwata chedeskiti kuti chakwanise zvakanyanya mabhasikoro.
Ndakatedza nzira mbiri dzakasiyana. DeskCycle yakanyarara haigadziri uye inopindirana pasi pechigaro chemazinga. Iwe unogona kusarudza dambudziko rekufamba sezvamunoita. Ndinoona kuti hapana chinopesana zvachose pavanenge vachishanda pakombiyuta kana kutarisa vhidhiyo pamba manheru.
Ndakaedzawo FitDesk puroksi redu. Izvozvo zvinoda nzvimbo yakawanda uye chigaro chinogona kusanzwisisika.
Kupembera nekushamba-shandisa vanoshandisa mapoka makuru emisimba mumakumbo ako, uye zvinonzwisisika kuti ivo mabasa mashoma uye kwete kugara pasi.
Akagara Pedaling Study
Chidzidzo chaishandiswa pasi pe-desk elliptical pedal chida chekugara, vashandi vehofisi vanodarika uye vakazvienzanisa neboka rinodzora mukambani imwechete. Mutungamiriri wechenjeri Lucas J. Carr, Ph.D. weYunivhesiti yeIyo Iowa akati, "Takawana kuti avo vaifambisa vakawanda vaiwanzoziva kuvandudzwa kwehuremu, huwandu hwehuwandu hwemafuta, kupera kwepfungwa yemwoyo , nemafuta emuviri ."
Vashandi vanobatwa nevhareji yemaminitsi makumi mashanu panguva yebasa, kazhinji mumaminitsi mashanu. Chigadzirwa icho chakanyorwa kuti vazhinji vekufamba kwaiva nechokudzivirira, kufanana nekufamba nenzira iri nyore. Vakapisa chiyero chema10 calori, iyo yakaenzana nekufamba makiromita kana kupfuura makiromita maviri.
Vakanga vasina matambudziko nemarwadzo emasumbu kana kuderedzwa mumabasa ekubudirira. Vaiva nemazuva mashoma ekurwara. Pakupera kwekudzidza kwemavhiki gumi nemaviri, vazhinji veboka vakasarudza kuchengetedza chigadzirwa chekutengesa sezvo vachifarira kushandisa.
"Nokuti takawana mamwe maitiro ekufambisa zvakakonzerwa nekuvandudzika kwezvikwata zvemamiriometabolic akawanda, tinotenda kuti nzira iyi inobata zvingaita kuti tisava nehutano hwehutano hwekugara mune mumwe munhu anoshandisa chigadzirwa nguva dzose. Vazhinji vedu vatori vechikamu vanofarira chaizvo chigadzirwa saka pane zvishoma vanofungidzira kuti vasati vachiri kushandisa nhasi, "akadaro Carr.
6 - Gara Chine Pasi Dhesi
Iwe unogona sei kugara zvishoma paunoshanda pa desk? Shandisa davi rekumira kune rimwe kana zuva rose rebasa.
Iwe unogona kuisa yakagadzirirwa-yakakwirira yakamira dawati iyo ichava pakakwirira yakakwana ye ergonomics yakanaka. Iwe unogona kugovera chikamu chebasa rako rekushanda pane davi rinomira uye uchiva ne-pasi-pasi pasi desks, uye uchida kuchinja pakati pavo.
Kana iwe kana kuti wako waanoshandira achida kuita mari yacho, kune madheksi akawanda anogadzirisa aunokwanisa kusimudza kana kuderedza zuva rose. Gara apo unoda, mira apo unoda.
Nepo kune zvipo zvekushandisa davi rakamira, tsvakurudzo haisati ichitaura kana zvakakwana kuti imire chete pane kugara pasi. Zvinogona kutora mamwe mabasa ekuderedza zvirwere zvehutano hwekugara.
Kana iwe usingabvisi nzvimbo yako yekugara-pasi, iwe unogona kuumba maitiro kuti umire panguva yebasa rezuva.
- Simuka pafoni imwe neimwe.
- Simuka kumanyorero kana kuverenga magwaro pane foni yako.
- Simuka apo mushandi wekodhi anoshanyira hofisi yako kana cubicle.
7 - Kushanda Kugona
Shandura chigaro chako chechigaro panzvimbo isina kugadzikana uye iwe unogona kugovera humwe hutumbu hwako uye hutsika huri pasi paunenge ugare. Vashandi vakawanda vehofisi vanoedza izvi.
Tsvakurudzo yehutano hwehutano hwekugara haisati ichinyatsoona kana kugara pasi kusina tsvina kuri nani. Zvizhinji zvezviongorori hazviburuki kusvika kune icho chakanaka chemashoko sekuti vanhu vari kuitei sechigaro.
Kusagadzikana Kugona Zvimwe
- Dzidzira Bhora : Ichi ndicho chigaro chechigadzikani chisingachinji. Inobatsira pakuti iwe haunzwisisike kurara patafura yako sezvaunenge uchidzivisa. Iwe unogona zvakare kufuridzirwa kuita mamwe magunches sechinguva chiduku chekugara. Izvo zvipingamupinyi ndezvokuti zvinogona kutarisa zvidzidzo zvishoma mune zvimwe zvigadziro uye zvichange zvichishamiswa nevakuru.
- Fit Disc : Shandisa chigaro chisina kugadzikana kuti chikupe zvimwe zvekubatsira kwebhokisi rekushandisa pasina kutora pfungwa.
- Wobble Stool : Chigaro chinogadzikana chinogonawo kuita zvisungo zvakawanda paunogara.
- Swopper : Iyi stool isina kugadzikana ine chitubu chikuru chinogona kugadziriswa nokuda kwehuwandu hwekubwinya uye kukwirira kwechigaro. Chigaro chinonyanya kufanana nekugara pane bhora rekudzidzira, kukurudzira maitiro akanaka.
- Dhiyabhorosi Dhiyabhorosi: Tinogona kukanganwa kuti granny yedombo ndiyo yepakutanga isina kugadzikana yakagara pasi, zvichikuita kuti uite mishonga yako yakadzika uye muviri wakaderera nokudengenyeka.
Kugara pane imwe nzvimbo isina kugadzikana kunogona kunge kusina kunaka kupfuura kugara kwekare, iyo imwe pfungwa yekuwedzera yako kusina maitiro calorie kupisa zuva rese.
8 - Kushanda Kushanda
Usakanganwa nguva yaunopedza uchienda sekutambanudza kwaunogara iwe kwenguva yakareba uye kuwedzera utano hwako hwehutano. Kana iwe ukapedza maminitsi makumi matatu akagara paunenge uchienda, tsvaga nzira dzokupedza nguva iyo yakagara kana kuti uone kuti iwe unotora maminiti maviri kusvika mashanu ekufamba mushure mekunge.
Usati Waenda
- Deredza denderedzwa imba yako kana imba yako, uchengetedze, tora tsvina uye udzokezve, uise machira muhupenyu, iva nechokwadi chokuti une zvose zvaunoda zvezuva racho.
- Motokari vanotengesa: Deredzai bhuti netsoka musati mapinda mumotokari yenyu. Taurira vavakidzani.
- Bhasi / vanofambisa motokari: Kana iwe usina kuwana zvakakwana kufamba uchienda kumabhazi kana garesi, funga nezvekukwira pane imwe inotevera umire pasi mutsetse kuti uwane zvakawanda zvekufamba.
Paunenge Uchienda
- Simuka kune rumwe rutivi rwekutora kwako pachitima. Ipa chigaro chako kumukuru, mhirizhonga kana mukadzi ane pamuviri.
- Kana iwe ukamira kwekofi kana kambamambakadzi, paki uye uende kunze kwemotokari panzvimbo yekufamba nemotokari-thru.
- Ibva pabhasi kana motaira kuti umire mangwanani uye tora kwenguva refu uchienda kunzvimbo yako.
- Paka iri kure kubva kwaunofamba kuitira kuti uwane kufamba kwenguva refu kubasa.
Mushure mekunge Muchaenda Kushanda
- Ronga kuti uende mangwanani uye uone kuti iwe unenge uine maminitsi mashanu uchifamba usati wagara iwe paunoshanda.
- Fambai mahofisi, taudzai vashandi pamwe chete.
- Iva nemafambisirwo ekugadzirira kushanda nekushanda pamwe nemumwe mushandi. Rongedza iyo mitatu kana kupfuura mazuva pavhiki.
Kuenda Kumba
- Purogiramu inomira munzira kuenda kumba kuti inotora zvokudya uye inomhanya zvishoma. Buda mumotokari uye uende bhasi kana chitima.
- Usanonoka kugara iwe pakarepo paunosvika kumusha, tora kufamba zvishoma pamativi ose. Inguva yakakura yekufamba-famba kunobvisa ubongo hwako hwemabasa kushungurudzika uye kunonoka kusvika manheru akanaka.
Famba kana Bike Kubasa
Dzorera pasi-pasi-kwese uende zvachose nekushanda kunofamba netsoka kana pabhazikoro.
Sources:
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