Kugara kungangokuuraya iwe, kunyange iwe uchinge uwana chirwere chezuva nezuva chekuita zvishoma. Kutsvakurudza kuri kuwedzera kuti maawa ekugara ndeawo hutano-ngozi.
Kugara Nayo Ngozi Dzakawanikwa
- Kugara Kunomutsa Dambudziko Rechipiri II Chirwere Cheshuga, Mwoyo Yehutano, uye Kuberekwa Kwekufa : Chikwata chezvidzidzo zvakabudiswa muna 2012 chakawana kuti kugara kwemazuva akawanda kwakaratidza dambudziko rehutachipiri hwechirwere cheshuga nehutano hwehutano kupfuura 100%; iyo sangano yakanga yakasimba kwazvo nechirwere cheshuga. Zvidzidzo zvakawana izvi zvisinei pasinei nokuti muiti wacho akawana chiyero chinoridzirwa chenguva yakareba uye yakasimba simba rinoshanda zuva rose.
- Kugara Kunoderedza Metabolism : Dr. Marc T. Hamilton vanoti tsvakurudzo inoratidza kuti mafuta-inotonhora anononoka nekugara kwenguva refu, saka iwe unopisa mafuta mashoma apo iwe pakupedzisira unomuka uye uchiita zvekuita. "Kugara nguva uye kusashanda muviri kwakabatanidzwa mune zvidzidzo zvezvirwere kuhuwandu hwehutachiona hwemagetsi, chirwere cheshuga chechirwere cheshuga, kuwedzera muviri uye chirwere chemwoyo," anodaro Dr. Hamilton.
- Kugara Kunowedzera Chirwere Cheshuga Njodzi Madzimai : Ongororo yakawana kuti iyo nguva yakawanda maawa pazuva inorondedzerwa nevakadzi vanopfuura makore makumi mana, kunyanya kuve nekudzivirira kwe insulin nekudzivirira kwakawedzerwa. Izvi zvinoratidza kuwedzerwa kwengozi yekuvandudza rudzi rwechipiri chirwere cheshuga. Izvi zvaiva zvechokwadi kana kuti kwete ivo vanove nokurovedza zvine mwero zuva rimwe nerimwe.
- Maviri-Minute Kufamba Kuputika Kuvandudza Glucose Control uye Insulin Response : Kuputsa nguva yekugara nemaminitsi maviri ekufamba mapfupa kwemaminetsi makumi maviri nemakumi maviri akavandudza mhinduro yemuviri kudyiwa ne30% mukuongorora kwe2012. Chidzidzo chacho chakafananidza nzvimbo yehofisi nevepakati pezera, vanhu vane simba kudarika. Kufamba chiedza kana kuenzanisa kwemaviri kwemaminitsi maviri mushure memaminitsi makumi maviri ekugara wakabatsira kuchengetedza glucose kudzora uye insulin mhinduro. Panogona kuva nezvikomborero zvakanaka mukuvandudza maitiro ekusimudza kakawanda panguva yebasa rezuva uye kumba kana vhidhiyo yemitambo, kutarisa terevhizheni kana kushandisa kombiyuta.
- Kuchengeta Nguva Ndehutano Hwehutano : Maawa maviri nezuva rekugara pamberi peTV kana kuti kombiyuta inogona kukanganisa dambudziko rako rekurwadziwa kwemwoyo kana chimwe chiitiko chemoyo. Maawa mana pazuva rekuvhara nguva inowedzera mungozi yako yekufa nechikonzero chero chipi zvacho ne 50%, maererano nekuwana kwekudzidza kwevanhu vanopfuura 4 500 vane makore ekupfuura muScotland.
- Gara Kuwedzera-Kuve Wechidiki : IAmerican Cancer Society yeCcercer II kuongorora kwevanhu vanopfuura 100 000 vane utano hwakarongwa kubva muna 1992 vakawana kuti vakadzi vanogara kwemaawa anodarika matanhatu panguva yavo yekuzorora zuva nezuva vaine 37% mukana mukuru wekufa kupfuura vakadzi vakagara kwemaawa matatu kana pasi. Varume vaiva ne18% mukana mukuru wekufa. Izvi zvaive zvakasununguka kana vanhu vakawana mukana wakanaka wekuvhivedza zuva rimwe nerimwe. Zvisinei, mashoko akanaka ndeokuti avo avo vanewo maitiro eve nehuwandu hwekufa kwevakafa kupfuura avo vasina-vasina kukwana kukunda izvo zvaifungidzirwa kuti zvinokonzerwa nenguva yekugara.
- Kuchengetedza Alarm Nekugara : Imwe nyanzvi muBritain Journal yeMitambo yeMagine yakagumisa kuti "kuongororwa kwekucherechedza kwemazuva ano kwakaratidza kuti nguva yakareba yekugara nenguva nekushayikwa kwemuviri-musimba kufambisa zvakanyanyobatanidzwa nekuninipisa, kusagadzikana kweglucose metabolism, chirwere cheshuga chirwere chepfungwa, chirwere chepfungwa chinokonzera uye kenza, pamwe chete nekufa kwevanhu vanozvimiririra vanozvimiririra kuita zvakasimba-kuita zvakanyanya basa, "vanoti vanyori.
Nzira Yaunogona Kuderedza Kupedza Nguva
Deredzai nguva yaunogara iwe zuva rose uchishandisa mazano aya:
- Kupfeka Pedometer : Shingai kuti muwedzere matanho enyu ega ega zvishoma nezvishoma kusvika pazvikamu gumi nezviviri zvezuva nezuva asiwo kuti mugone matanho 500 paawa kuti muone kuti hamugoni kugara kwenguva yakareba. Kana iwe wakatakura foni yako newe zuva rose, unogona kungoda purogiramu ye pedometer .
- Chiitiko Chekuona uye Zvirongwa Nekugara Nguva Zveruzhinji : Zvimwe zvekucherechedza mabasa uye mapurogiramu zvinogona kugadzirirwa kukunyorera iwe pawakanga usina kushanda kwenguva refu.
- Screen Alerts : Avo vane makombiyuta mabasa vangada kuisa purogiramu, yakadai seRSIGuard, iyo inokwira kuti ivaudze kuti vafambe neawa imwe neimwe. Kune avo vasungirirwa kubhuni, izvi zvinogona kureva kumira uye kufamba panzvimbo, dawati rinotambanudza, richifambisa pafoni, nezvimwewo.
- Treadmill Desk : Gadzira kana kutenga chikafu chekutsika kuitira kuti ugone kufamba zvishoma nezvishoma uchishanda pamakombiyuta, kuverenga, kutamba kana kutarisa mavhidhiyo.
- Isa kumitambo yakashanda yemavhidhiyo : Pane kutamba mitambo yekombiyuta yakagara-based, shandura kune Wii kana imwe chipikicha chekubheja chinosanganisira mitambo inoshandiswa yaunomira uye ichifamba.
- Famba Nezvipfeko Zvako : Shandisa nguva yako yekuzorora uye nguva yemasikati kuti upinde mukufamba kwenguva .
Sources:
Wilmot, EG, et al. "Sedentary time in adults and association with diabetes, cardiovascular disease and death: systematic review and meta-analysis", DIABETOLOGIA , Bhuku 55, Nhamba 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z
Hamilton, Marc T., et al. "Basa reAxpensive Energy Expenditure uye Kugara Mukuderera, Metabolic Syndrome, Rudzi rwechipiri rweShuga, uye Mwoyo Yevashuga." Chirwere cheshuga . 2007 Nov; 56 (11): 2655-67.
Bakl, Elin, et. al. "Tiri kutarisana nechimiro chitsva chekusaita basa rezvemhepo here?" British Journal of Sports Medicine
Emmanuel Stamatakis, et al. " Zvirongwa-Zvakavakirwa Pakuzorora Nguva, Zvose-Chikonzero Kufa, uye Mwoyo Yezviitiko," J Am Coll Cardiol , 2011; 57: 292-299, nei: 10.1016 / j.jacc.2010.05.065
Alpa V. Patel, Leslie Bernstein, Anusila Deka, Heather Spencer Feigelson, Peter T. Campbell, Susan M. Gapstur, Graham A. Colditz, naMichael J. Thun "Nguva Yenguva Yokugara Yakagara Yakabatana Mukurarama Kwekufa Kwazvo Munzvimbo Inofanirwa Cohort of US Adults. " Am. J. Epidemiol. , Advance Access yakabudiswa musi waJuly 22, 2010; doi: doi: 10.1093 / aje / kwq155
Yates T, Khunti K, Wilmot EG, Brady E, Webb D, Srinivasan B, Henson J, Talbot D, Davies MJ. "Kuzvidavirira kwekugara nguva uye zviratidzo zvekuputika, insulin kusagadzikana, uye chidimbu." Am J Prev Med . 2012 Jan; 42 (1): 1-7
Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J, Owen N. "Kuputsa Kusara Kwekugara kwenguva refu kunoderedza Glucose yaPostprandial uye Mhinduro dzeAsulin." Chirwere cheshuga . 2012 Feb 28.