Chiitiko chevateereri vakaita seFitbit (pamwe chete nevamwe vasingaverengeki) vainyanya kugadzirwa kuti vaone basa rekuita. Izvozvo zvinonzwisisika nokuti kugara uchiita zvekuita kunobatsira kukanganisa kwemwoyo, cholesterol, glucose yeropa, kuwedzerwa kweropa, kutarisira kuyerwa, utano hwepfungwa, nekudzivirira kenza.
Zvisinei, humwe hunobuda humwe uchapupu huri kujekesa kuti kupedzana kwakasiyana-siyana kwemaitiro-kusagadzikana kwepanyama kana kugara kwepanyama-chinhu chinokosha chehutano.
Nenzira iyo, nguva yakawanda yaunopedza kuva sedentary (kugara, kutarisa TV), zvinowedzera kuti iwe uchatambura nemigumisiro yakakomba yehutano.
Iyo tsanangudzo yakajeka ndeyekuti vanhu vanogara vakawanda vanowanzoita zvishoma nezvishoma, uye zvino vane zvirwere zvoutano zvakanyanya. Asi chokwadi chaicho hachisi nyore. Kunyangwe iwe ukashanda kweawa imwe chete, kupedza nguva yose yezuva ugare pachigaro ichiri chakaipa nekuda kwehutano hwako. Kutaura zvazviri, kuongororwa kwezvinoitika kweongororo dzakawanda kwakaratidza kuti vanhu vakuru vanopedza nguva yakawandisa muhutano hwehutano vari pangozi yakakura yechirwere cheshuga chechipiri, kenza, chirwere chemwoyo, uye kufa kwekutanga-pasinei nenguva yakashandiswa kushandisa. Kunyange zvazvo kutyisa kwekugara kwemazuva kwaive kwakaderera kune vanhu avo vakanga vachiita zvekuita zvakanyanya, tsika dzekugara pasi dzakaramba dzichiratidza hutano hwehutano husina huno huri huri hwehutano hwekuita.
Saka kunyange kana iwe uchiita zvekuita nguva dzose, zvinokosha kuti urege kudzika nguva yakareba.
Chirongwa chakajeka ndechokungosimuka uye kufamba. Asi zviri nyore kutaura pane kuita. Heano mamwe maturusi anobatsira.
Devices uye Apps
Heino mhedziso yakawanda yezvigadziri uye mapurogiramu anokubvunzurudza kana wakagara kwenguva refu. Iwe unogona kuisa nguva isingashandi (semaminitsi gumi nemashanu) uyewo maawa pazuva raunenge wakangwarira kuti uite.
Timers
Kana iwe uchipedza nguva yako yakawanda yakatarisana pamberi pekombiyuta, shandisa nguva yepaIndaneti kuti uzviyeuchidze kumuka uye kufamba maminetsi gumi nemashanu kusvika ku20. Iyi timer iri nyore kana iyi fancy timer ine mafaira anogadzirika uye maziso. Zvimwe zvingasarudzwa ndezvokushandisa yako smartphone timer, wristwatch, kana kunyange yekicheni timer.
Chimwe chidzidzo, somuenzaniso, chakaratidza kuti shanduro yefaira iyo yakanyongedza vashandi vehofisi kuti vauye kubva kumadhoroki avo vaiva nemigumisiro yakanaka. Kushandurwa, kunonzi SitCoach, kwakapa mharidzo yekunyengetedza uye kukurudzira kuputika kwakasimba. Izvo zvakakonzera kuderera kukuru mumabasa emakombiyuta pakati pevatori vechikamu.
Kushanda Kushanda uye Kuvaraidza
Zvichiri nani, kana iwe ukakwanisa kushanda nekushanda muviri panguva imwe chete, zvino shandisa treadmill desk. Kutarisa TV kana kubudisa video hazvifaniri kunge zvisiri zvekuita basa. Ita mashomanana mashoma-miviri kana muviri-mashekisi mashoma maminetsi gumi nemashanu kana panguva dzekutengeserana. Iwe unogonawo kuisa mari mumutevedzeri wemutambo, saLumo Lift, iyo inodedera paunotanga slouching pamakombiyuta yako. Izvi zvingaratidza kuti ndiyo nguva yekusimuka uye kutambanudza zvishoma.
Vanhu havana kugadzirirwa kugara, asi hupenyu hwemazuva ano hunoita kuti zvive nyore zvikuru kuva mbhedha yebhedha. Chinhu chinokosha ndechokuti kwete kungoita muviri nguva dzose asiwo kuderedza nguva yaunopedza kugara.
Nepo kune maitiro akawanda anokwanisa kutarisa basa rako, kuzvitarisira kwekugara kwenguva isina kumbove yakanyatsovharwa. Uyewo, kuongororwa kwemichina yeHealth inotarisirwa kuita zvekuita uye kuita zvekugara, yakatungamirirwa neboka rinotsvakurudza rinobva kuYunivhesiti yeAuckland uye Technical University yeLisbon, rakaratidza kuti kupindira kweMHealth ikozvino kusingabatsiri pane izvi zviviri. Vanoita, zvisinei, vanoita zvinyorwa zvakajeka uye zvakabatana, kuitira kuti zvimwe zvivandudziro zvinotarisirwa mune ramangwana. Chimwe chidzidzo, chakatungamirirwa naAoife Stephenson kubva kuUlster University kuNorthern Ireland, chakaratidza kuti unyanzvi hwemagetsi uye hunogadzikana hunogona kuderedza hutsika huripo, zvisinei, mhedzisiro inowanzopfupika, naizvozvo, tingada kudzidza zvakawanda pamusoro pehutano hwekuchinja hutsika.
[Kutaura nezvebhizimusi chigadzirwa kana basa harisi iko kugamuchirwa.]
> Sources:
> Biswas A, Oh PI, Faulkner GE, Bajaj RR et al. Sedentary Time uye Its Association pamwe neNengozi yeDaase Incidence, Mortality, uye Hospitalization muVakuru: Kushandurwa kweChechi uye Meta-analysis. Ann Intern Med . 2015 Nhasi 20; 162 (2): 123-32.
> Dantzig S, Geleijnse G, Halteren A. Kutarisana nemushumo wekunyengera unobatsira kugadzirisa maitiro ekugara. Pers Ubiquit Comput . 2013; (6): 1237-1246.
> Direito A, Carraça E, Rawstorn J, Whittaker R, Maddison R. mHealth Technologies Kukurudzira Zvinhu Zvekuita Pamwechete uye Sedentary Behaviors: Maitiro ekuchinja mafungiro, Kuongorora kweSarudzo uye Meta-Analysis yeRandomized Controled Trials. Ann Behav Med . 2017; 51 (2): 226-239.
> Sanders J, Loveday A, Esliger D, et al. Mazvirirwo ekuzviongorora Mazuva Ekupedzisira Kana Kuti Basa Romuviri: Kuongorora Kuongorora. J Med Internet Res .2016; 18 (5): e90.
> Stephenson A, McDonough S, Murphy M, Nugent C, Mair J. Kushandisa makombiyuta, mafoni uye anonyanya kushandiswa kwekombiyuta zvigadzirwa zvepamusoro zvekudzikisa hutsika hwekugara: kuongorora nekugadzirisa nekuongorora meta. Int J Behav Nutr Phys Act .2017; 14 (1): 105-121.