Izindlela Ezi-9 Zokuqala Ukuma Ngaphezulu Emsebenzini

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Uhlale uzwa ukuthi indlela yokuphila yokungajabuli-futhi ikakhulukazi ukuhlala okuningi emsebenzini-kungonakalisa impilo yakho futhi kubhebhethekise ukukhuluphala. Inkinga iwukuthi, uma unomsebenzi wedeski, ukwenza isikhathi sokuma ngezinyawo kudinga ubuhlakani obuthile. Futhi, ababona ochwepheshe abaningi abazimisele ukukunikeza imininingwane ethile uma kuziwa ekuphumeni kwakho kuze kube manje, okungukuthi!

Ukwephula impilo yakho yokuhlala phansi, kufanele ume ngezinyawo zakho okungenani amahora amabili njalo ngosuku lomsebenzi, kweluleka iphaneli lezempilo elikhethekile elithunywe yiPublic Health England (PHE) - ingalo yoMnyango Wezempilo wase-UK. Lelo phaneli lithi amahora amane angcono nakakhulu. Izincomo zabo zivela ku I-British Journal of Sports Medicine.

Ngakho-ke kufanele ukwenze kanjani lokho? Okokuqala, zama ukufaka amahora akho amabili ngokusebenzisa ama-bouts amancane wokuma noma ukuhamba-hhayi okukodwa noma okubili okude. Umgomo wakho ukuhlukanisa lezo zikhathi ezinde zesikhathi sikasihlalo, kusho uDavid Dunstan, Ph.D., oyilungu lephaneli le-PHE nenhloko yezokuvivinya umzimba e-Baker IDI Heart & Diabetes Institute yase-Australia.

UDunstan uthi ukusukuma njalo emuva kwemizuzu engama-20 kuye kwengama-30 kufanele kube umgomo wakho. Yena kanye nozakwabo e-Baker banikeza amathiphu alandelayo okushintsha indlela yakho yokuphila yokunganyakazi ehhovisi.

• Sukuma phakathi nezingcingo.
• Susa udoti wakho nokusebenzisa kabusha amathini kude nedeski lakho ngakho-ke kufanele ume ukuze ulahle okuthile.
• Sukuma ubingelele noma ukhulume nanoma ngubani ovakashela ideski lakho.
• Uma kufanele uxoxe nomuntu osebenza naye, hamba uye edeskini lakhe esikhundleni sokumfonela, ukuthumela i-imeyili, noma ukuthumela imilayezo.
• Hamba njalo emanzini. Ngokugcina ingilazi encane edeskini lakho esikhundleni sebhodlela elikhulu lamanzi, uzokhunjuzwa ukuthi uzoyigcwalisa njalo lapho uyiqeda.
• Yeqa ikheshi uthathe izitebhisi.
• Yima ngemuva kwegumbi ngesikhathi sezethulo esikhundleni sokuhlala etafuleni lenkomfa.
• Thola ideski elilungiseka ukuphakama ukuze usebenze ngezinyawo zakho ngezikhathi ezithile.
• Zama ukuhamba ngezinyawo noma ngebhayisikili okungenani ingxenye yohambo lwakho lokuya emsebenzini. Uma ugibela ibhasi noma isitimela, yima esikhundleni sokuhlala. (Bheka indaba yethu 5 Kuhlolwe Amadeski Ami.)

Uma kukhulunywa ngokuhlukana nokuziphatha kwakho okuhleli phansi, ngisho nokuhleka, ukuzamazama, noma ukuthinta kungaba yinzuzo, uthola isifundo esivela eMontefiore Medical Center-Albert Einstein College of Medicine eNew York. (Ngokuqinisekile singalandela leyo sayensi!) Iphuzu elibalulekile: Umzimba onyakazayo uvame ukuhlala uzacile, unempilo, futhi unyakaza kahle, lonke ucwaningo lubonisa. Ngakho-ke noma nini nanoma nini lapho ungakhona, zama ukuhambisa okwakho ngaphezulu.

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