Isifo sikashukela - ukuhlala sisebenza

Uma unesifo sikashukela, ungacabanga ukuthi ukuzivocavoca ngamandla kuphela okusizayo. Kepha lokhu akulona iqiniso. Ukwengeza umsebenzi wakho wansuku zonke nganoma yiliphi inani kungasiza ekuthuthukiseni impilo yakho. Futhi kunezindlela eziningi zokwengeza umsebenzi owengeziwe osukwini lwakho.

Kunezinzuzo eziningi ngokusebenza. Ukuhlala usebenza kungakwenza:

• Siza ukulawula ushukela wegazi lakho
• Siza ukulawula isisindo sakho
• Gcina inhliziyo, amaphaphu nemithambo yegazi yakho iphilile

Ngenkathi ukugxila komsebenzi kuvame ukwehla kwesisindo, ungazuza futhi ube nempilo kusuka ekusebenzeni ngaphandle kokulahlekelwa isisindo.

Enye yezinto ezinhle kakhulu ongayenza ukuvuka uqale ukuhamba. Noma imuphi umsebenzi ungcono kunokungawenzi umsebenzi.

Hlanza indlu. Zulazula lapho usocingweni. Thatha ikhefu kaningi, elifushane okungenani njalo emizuzwini engama-30 ukuze usukume uhambe lapho usebenzisa ikhompyutha.

Phumela ngaphandle kwendlu yakho wenze imisebenzi enjengokulima, ukuqabunga kwamaqabunga noma ukuwasha imoto. Dlala ngaphandle nezingane zakho noma abazukulu. Thatha inja uhambe.

Kubantu abaningi abanesifo sikashukela, uhlelo lomsebenzi ngaphandle kwekhaya luyindlela enhle.

• Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngezinhlelo zakho bese nixoxa ngokuthi yimiphi imisebenzi ekufanele.
• Vakashela indawo yokuzivocavoca noma indawo yokuzivocavoca umzimba bese uba nomfundisi ozokukhombisa ukuthi uyisebenzisa kanjani imishini. Khetha ijimu enomoya owuthandayo futhi ikunikeze izinketho eziningi maqondana nemisebenzi kanye nezindawo.
• Uma isimo sezulu sibanda noma simanzi, hlala ukhuthele ngokuhambahamba ezindaweni ezifana nezitolo ezinkulu.
• Qiniseka ukuthi usebenzisa izicathulo nemishini efanele.
• Qala kancane. Iphutha elijwayelekile ukuzama nokwenza okuningi kakhulu ngokushesha okukhulu. Lokhu kungaholela ekulimaleni kwemisipha nokuhlanganyela.
• Bandakanya abangani noma umndeni. Umsebenzi eqenjini noma nabalingani ngokuvamile kujabulisa kakhulu futhi kuyakhuthaza.

Uma wenza okuthile:

• Hamba ngangokunokwenzeka.
• Uma ushayela, paka imoto yakho engxenyeni ekude kakhulu yokupaka.
• Ungayisebenzisi i-drive-up windows. Phuma emotweni yakho uhambe ngaphakathi kwendawo yokudlela noma kumthengisi.

Emsebenzini:

• Hamba uye kulabo osebenza nabo esikhundleni sokushaya ucingo, ukuthumela imiyalezo noma ukubathumela ama-imeyili.
• Thatha izitebhisi esikhundleni selifti - qala ngesitezi esisodwa phezulu noma isitezi phansi phansi bese uzama ukukhuphuka ngokuhamba kwesikhathi.
• Sukuma uzulazule ngenkathi ushaya izingcingo.
• Nweba noma uhambehamba esikhundleni sokuthatha ikhefu lekhofi noma ukudla okulula.
• Ngesikhathi sokudla kwasemini, hamba uye ebhange noma eposini, noma wenze ezinye izinto ezikuvumela ukuthi uzulazule.

Ekupheleni kohambo lwakho lokuhamba, yehla esitimeleni noma ebhasini eyodwa esitobhini ngaphambi kwesikhathi uhambe yonke enye indlela eya emsebenzini noma ekhaya.

Uma ufuna ukuthola ukuthi uthola umsebenzi ongakanani phakathi nosuku, sebenzisa isilawuli somsebenzi esigqokekayo noma idivayisi yokubala izinyathelo, ebizwa nge-pedometer. Lapho usukwazi ukuthi zingaki izinyathelo ozilinganisa ngosuku, zama ukuthatha izinyathelo eziningi usuku ngalunye. Igoli lakho lempilo engcono kufanele libe yizinyathelo ezingaba ngu-10 000 ngosuku, noma izinyathelo ezithuthukayo ngokuqhubekayo kunangaphambili.

Kunezingozi ezithile zezempilo ekuqaleni izinhlelo ezintsha zomsebenzi. Njalo hlola umhlinzeki wakho ngaphambi kokuqala.

Abantu abanesifo sikashukela basengozini enkulu yokuba nezinkinga zenhliziyo. Abazizwa njalo izimpawu eziyisixwayiso zesifo senhliziyo. Buza udokotela wakho uma udinga ukuhlolwa isifo senhliziyo, ikakhulukazi uma:

• Futhi yiba nomfutho wegazi ophakeme
• Futhi une-cholesterol ephezulu
• Intuthu
• Yiba nomlando wesifo senhliziyo emndenini wakho

Abantu abanesifo sikashukela abakhuluphele ngokweqile noma abakhuluphele kakhulu basengozini enkulu yokuba nesifo samathambo noma ezinye izinkinga ezihlangene. Khuluma nomhlinzeki wakho uma uke waba nobuhlungu obuhlangene nomsebenzi esikhathini esedlule.

Abanye abantu abakhuluphele bangenza ukuqubuka kwesikhumba lapho beqala izivivinyo ezintsha. Lezi zivame ukuvinjelwa ngokukhetha izingubo ezifanele. Uma uba nokutheleleka kwesikhumba noma ukuqubuka, okuvame ukugoqeka esikhunjeni, khuluma nomhlinzeki wakho futhi uqiniseke ukuthi kuyelashwa ngaphambi kokuthi uqhubeke usebenza.

Abantu abanesifo sikashukela kanye nokulimala kwemizwa ezinyaweni zabo kudingeka baqaphele ngokwengeziwe lapho beqala imisebenzi emisha. Hlola izinyawo zakho nsuku zonke ukuthi zibomvu, amabhamuza, noma izingcingo eziqala ukwakheka. Njalo gqoka amasokisi. Bheka amasokisi nezicathulo zakho izindawo ezingahambi kahle, ezingadala amabhamuza noma izilonda. Qiniseka ukuthi izinzipho zakho zigundiwe. Vumela umhlinzeki wakho azi ngokushesha uma unemfudumalo, ukuvuvukala, noma ubomvu ngaphesheya konyawo lwakho noma iqakala lakho.

Ezinye izinhlobo zokuzivocavoca okunamandla (ikakhulukazi ukuphakamisa isisindo esinzima) zingalimaza amehlo akho uma usuvele unesifo samehlo sikashukela. Qiniseka ukuthi uhlolwa iso ngaphambi kokuqala uhlelo olusha lokuzivocavoca umzimba.

Ukuvivinya umzimba - isifo sikashukela; Ukuzivocavoca - isifo sikashukela

I-American Diabetes Association. 5. Ukwenza kube lula ukuguquka kokuziphatha nenhlalonhle ukwenza ngcono imiphumela yezempilo: amazinga wokunakekelwa kwezokwelapha kusifo sikashukela-2020. Ukunakekelwa yisifo sikashukela. 2020; 43 (Suppl 1): S48-S65. I-PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. I-American College of Cardiology / American Heart Association Task Force ngemikhombandlela yokusebenza. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. Ukujikeleza. 2014; 129 (25 Suppl 2): ​​S76-S99. I-PMID: 24222015 pubmed.ncbi.nlm.nih.gov/24222015/.

I-Lundgren JA, i-Kirk SE. Umsubathi onesifo sikashukela. Ku: Miller MD, Thompson SR, ama-eds. I-DeLee & Drez's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 18.

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