Mira Madhesiki eKuvandudza Kutenderera, Kurwadziwa Kwekudzokera, uye Simba

Kune vanhu vanoshanda padhesiki kana nzvimbo yebasa apo basa rakawanda rinoitwa munzvimbo yakagara uye rinowedzera njodzi yezvinetso zvakasiyana-siyana zvehutano, kushandisa tafura yakamira kunogona kubatsira kudzivirira matambudziko emusculoskeletal uye kuvandudza hutano hupfupi uye kwenguva refu?

Stand Desks

Anopfuura makumi masere muzana emabasa anoitwa munzvimbo yakagara. Mastand madeski aratidza kubatsira. (Allene L. Gremaud et al., 2018) Chigadziko chekumira chinogadziriswa chinoitirwa kuve kureba kwemunhu. Mamwe madhesiki anogona kudzikiswa kuti ashandise agere. Aya madhesiki anogona kuvandudza:

• Kutenderera kweropa
• Kutambudzika shure
• simba
• Focus
• Vanhu vasinganyanyi kugara vanogona kuona kuderera kwekuora mwoyo, kufunganya, uye njodzi yechirwere chisingaperi.

Kuvandudza Mamiriro uye Kuderedza Kurwadza Kwekudzokera

Kugara kwenguva yakareba kunogona kukonzera kuneta uye kusagadzikana mumuviri. Zviratidzo zvekurwadziwa shure uye manzwiro zvinowanzoitika, kunyanya paunenge uchiita maitiro asina kunaka, atove achitarisana nezvinetso zvekare zvekare, kana kushandisa kwete-ergonomic desk set-up. Panzvimbo pokungogara kana kuti kumira kwezuva rose rebasa, kuchinjana pakati pokugara nokumira kune utano zvikuru. Kudzidzira kugara uye kumira nguva dzose kunoderedza kuneta kwemuviri uye kuderera kwemusana kusagadzikana. (Alicia A. Thorp et al., 2014) (Grant T. Ognibene et al., 2016)

Inowedzera Masimba Emagetsi

Kugara kwenguva refu kunopindirana nekuneta, kuderedzwa kwesimba, uye kubereka. Sit-stand desk inogona kupa mabhenefiti senge yakawedzera kubereka mazinga. Vatsvagiri vakaona kuti ma-sit-stand madeski anogona kuvandudza hutano hwakakwana uye kugadzirwa kwevashandi vemuhofisi. Vanhu vari muchidzidzo vakashuma:

• Kuwedzera kwakakosha kwehutano hunoenderana.
• Kuwedzera simba mumabasa ebasa.
• Kuvandudza kushanda kwebasa. (Jiameng Ma et al., 2021)

Kuderedza Chirwere Chisingaperi

Sekureva kweCDC, vatanhatu mugumi vanhu muUnited States vane chirwere chisingaperi, seshuga, chirwere chemoyo, sitiroko, kana cancer. Chirwere chisingaperi ndicho chikonzero chikuru chekufa nekuremara, pamwe nesimba rinotungamira remitengo yehutano. (Centers for Disease Control and Prevention. 2023) Kunyange zvazvo kutsvakurudza kwakawedzerwa kuchidiwa kuti uone kana kumira madhesiki kunogona kuderedza dambudziko rechirwere chisingaperi, imwe tsvakurudzo yakatarisa kuverenga kushamwaridzana pakati penguva yekugara uye njodzi yechirwere chisingaperi kana rufu. Vatsvagiri vakashuma kuti kugara kwenguva refu kwakabatana kwakazvimiririra nemhedzisiro yehutano isina kunaka zvisinei nekuita basa remuviri. (Aviroop Biswas et al., 2015)

Kuvandudzwa Kwepfungwa Musoro

Kugara kwenguva yakareba kunoderedza kutenderera kweropa. Izvi zvadzikira kuyerera kweropa kuhuropi zvinodzikisira basa rekuziva uye zvinowedzera njodzi yeurourodegenerative mamiriro. Imwe ongororo yakasimbisa kuti vanhu vane hutano vakashanda munzvimbo yakareba yekugara vakaderedza kuyerera kwehuropi. Chidzidzo chacho chakawana kuti kazhinji, kufamba kwenguva pfupi kunogona kubatsira kudzivirira izvi. (Sophie E. Carter et al., 2018) Kumira kunowedzera kutenderera kweropa uye oxygen. Izvi zvinovandudza basa rekuziva, iro rinobatsirawo kuvandudza kutarisa uye kuisa pfungwa.

Kushungurudzika uye Kuzvidya Mwoyo

Mararamiro emazuva ano anowanzo kuve nezvakawanda zvekusagara.

Nekudaro, pane zvishoma nezve njodzi dzehutano hwepfungwa dzekugara kwenguva refu maitiro. Pakave nezvidzidzo zvishoma zvine chinangwa chekuvandudza kunzwisisa kwevanhu. Imwe ongororo yakanangana neboka revakuru vakura, vachivaita kuti vataure tsika dzekugara dzakasanganisira terevhizheni, internet, uye nguva yekuverenga. Ruzivo urwu rwakafananidzwa neyavo zvibodzwa pa Center of Epidemiological Studies Kuora mwoyo scale. (Mark Hamer, Emmanuel Stamatakis. 2014)

• Vatsvakurudzi vakawana kuti mamwe maitiro ekugara ari kukuvadza hutano hwepfungwa kupfuura mamwe.
• Kuona terevhizheni, semuenzaniso, kwakaguma nekuwedzera kwezviratidzo zvekuora mwoyo uye kuderera kwekuita kwekuziva. (Mark Hamer, Emmanuel Stamatakis. 2014)
• Kushandiswa kweInternet kwakapesana nemhedzisiro, kudzikisira zviratidzo zvekushungurudzika uye kuwedzera kugona kwekuziva.
• Vatsvakurudzi vanofungidzira kuti migumisiro inobva mukusiyana kwezvakatipoteredza nemagariro evanhu mavari kuitika. (Mark Hamer, Emmanuel Stamatakis. 2014)
• Chimwe chidzidzo chakatarisa kuwirirana kunokwanisika pakati pekuita sedentary uye kuzvidya mwoyo.
• Kuwedzera kwemaitiro ekugara pasi, kunyanya kugara, kwaiita sekuwedzera njodzi yekushushikana. (Megan Teychenne, Sarah A Costigan, Kate Parker. 2015)

Kubatanidza dhesiki rakamira munzvimbo yekushanda kunogona kubatsira kuderedza kuipa kwemaitiro ekugara, zvichitungamira mukubudirira kwechigadzirwa, kuvandudzwa kwehutano hwepfungwa uye hwemuviri, uye nharaunda yebasa ine hutano kune vanhu vanenge vagara. basa maawa akawanda padhesiki kana nzvimbo yekushanda.

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Kunzwisisa Academic Low Back Pain: Impact uye Chiropractic Solutions

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References

Gremaud, AL, Carr, LJ, Simmering, JE, Evans, NJ, Cremer, JF, Segre, AM, Polgreen, LA, & Polgreen, PM (2018). Gamifying Accelerometer Kushandisa Kunowedzera Kwekuita Kwemuviri Matanho eVanoshanda Hofisi Vanoshanda. Nyaya yeAmerican Heart Association, 7(13), e007735. doi.org/10.1161/JAHA.117.007735

Thorp, AA, Kingwell, BA, Owen, N., & Dunstan, DW (2014). Kupwanya nzvimbo yebasa nguva yekugara pamwe nekumira kwakamira kunonatsiridza kuneta uye kusagadzikana kwemhasuru musculoskeletal mukufuta / kufutisa vashandi vemuhofisi. Mushonga webasa uye wezvakatipoteredza, 71 (11), 765-771. doi.org/10.1136/oemed-2014-102348

Ognibene, GT, Torres, W., von Eyben, R., & Horst, KC (2016). Impact yeSit-Stand Workstation pane Chronic Low Back Pain: Mhedzisiro yeRandomized Trial. Nyaya yemishonga yebasa uye yezvakatipoteredza, 58 (3), 287-293. doi.org/10.1097/JOM.0000000000000615

Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Migumisiro Yenzvimbo Yebasa Sit-Stand Desk Kupindira paUtano uye Kubudirira. International Journal of Environmental Research uye Public Health, 18(21), 11604. doi.org/10.3390/ijerph182111604

Nzvimbo dzeDaase Control uye Kudzivirira. Chirwere chisingaperi.

Biswas, A., Oh, PI, Faulkner, GE, Bajaj, RR, Silver, MA, Mitchell, MS, & Alter, DA (2015). Sedentary nguva uye kushamwaridzana kwayo nengozi yezviitiko zvechirwere, kufa, uye kuchipatara kune vanhu vakuru: kuongorora kwakarongeka uye meta-analysis. Annals yemishonga yemukati, 162 (2), 123-132. doi.org/10.7326/M14-1651

Carter, SE, Draijer, R., Holder, SM, Brown, L., Thijssen, DHJ, & Hopkins, ND (2018). Kufamba nguva dzose kuzorora kunodzivirira kuderera kwekuyerera kwecerebral kunoenderana nekugara kwenguva refu. Chinyorwa chekushandiswa physiology (Bethesda, Md.: 1985), 125 (3), 790-798. doi.org/10.1152/japplphysiol.00310.2018

Hamer, M., & Stamatakis, E. (2014). Anotarisira kudzidza kwemaitiro ekugara, njodzi yekuora mwoyo, uye kutadza kuziva. Mushonga nesainzi mumitambo uye kurovedza muviri, 46 (4), 718-723. doi.org/10.1249/MSS.0000000000000156

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