Tus nqi rau kev ua neej nyob sedentary yog siab dhau

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Peb yuav tsum zaum pes tsawg thiab peb yuav tsum sawv ntau npaum li cas thaum hnub ua haujlwm? Ntau tus kws tshawb fawb tau sim teb cov lus nug no, txij li kev ua neej nyob niaj hnub no yog qhov tshwm sim thoob plaws uas ua rau muaj teeb meem kev noj qab haus huv loj.

Tsis muaj kev tawm dag zog lub cev lossis tsis ua tiav nws, suav nrog zaum hauv ib qho chaw ntev, ua rau muaj kev pheej hmoo ntawm ntau tus kab mob ntev - los ntawm mob qog noj ntshav thiab ntshav qab zib rau cov kab mob plawv thiab cov kab mob tsis muaj dej cawv. Cov kws tshaj lij ergonomics ceeb toom: koj yuav tsum tsis txhob sawv ntev dhau, vim qhov no cuam tshuam kev noj qab haus huv, varicose leeg, mob hauv ob txhais ceg thiab nraub qaum, thiab cov kab mob ntawm cov hlab ntsha carotid tuaj yeem tshwm sim.

Txoj hauv kev tawm yog hloov hom kev ua ub no txhua hnub. Zaum txhua hnub thiab sawv txhua hnub yog qhov phem sib npaug. Alan Hedge xibfwb ntawm Ergonomics, Cornell University

Txhua ib nrab teev ntawm kev ua haujlwm hauv chaw ua haujlwm, koj yuav tsum zaum 20 feeb, sawv ntsug li yim feeb, thiab lub sijhawm ntxiv mus taug kev thiab ncab, hais tias xibfwb Hage. Yog tias koj sawv ntsug ntev dua 10 feeb ua ke, ib tus neeg pib slouch, thiab qhov no ua rau muaj teeb meem nrog lub nraub qaum thiab cov leeg nqaij feem ntau.

British Journal of Sports Medicine (BJSM) tau tshaj tawm cov lus pom zoo los ntawm cov kws tshaj lij thoob ntiaj teb ua ntej xyoo no. Cov kws tshawb fawb pom zoo kom sib tov ob mus rau plaub teev ntawm kev sawv nrog lub teeb lub cev ua haujlwm thaum hnub ua haujlwm. NASA cov kws tshawb fawb tseem pom tias sawv ntsug li ob feeb 16 zaug hauv ib hnub yog txaus kom koj cov pob txha thiab cov leeg zoo.

Lwm cov kws tshawb fawb tau sim teb cov lus nug ntawm yuav ua li cas txo qhov tsis zoo ntawm kev ua neej nyob sedentary. Qhov kev txaus siab yog ib txoj kev tshawb fawb luam tawm nyob rau hauv American Journal of Preventive Medicine (AJPM) ntawm fussiness. Cov kws tshawb fawb tau saib cov ntaub ntawv los ntawm British Tsev Kawm Ntawv ntawm Cov Ntxhais, ib pawg loj ntawm cov ntxhais hauv lawv cov 20s tau koom nrog hauv qhov kev sim. 13,000 tus neeg koom tau raug nug kom ntsuas qhov ntsuas ntawm ib mus rau 10 feem ntau lawv fidget thiab fidget. Nws muab tawm tias cov ntxhais uas tsis fidget tag nrho muaj kev pheej hmoo ntawm kev tuag ntau dua li lwm tus.

Koj tsis tas yuav khiav marathon. Tej zaum koj tsuas yog yuav tsum tau ua ob peb lub zog, thiab qhov no yuav ua rau koj muaj txiaj ntsig zoo. Janet Cade xibfwb ntawm Nutrition Epidemiology ntawm University of Leeds

Tab sis ib tug xov tooj ntawm cov kev tshawb fawb qhia tau hais tias txawm tias ib ce tsis tu ncua tsis tuaj yeem them rau tag nrho cov kev tsis zoo ntawm kev zaum tseem rau ib hnub. Kev ua neej nyob sedentary ua rau muaj kev hloov pauv ntawm lub cev hauv lub cev thiab tuaj yeem ua rau muaj kab mob ntev xws li ntshav qab zib.

Thaum koj sawv, koj hlawv ib qho calorie ntau ntau hauv ib feeb dua li thaum koj zaum. Qhov no txhais tau tias tsawg kawg 240 calories ntxiv yuav raug hlawv hauv plaub teev. Zaum tseem ntau tshaj li ib teev txo qis lipoprotein lipase qib, uas ua rau cov calories raug xa mus rau cov khw muag roj ntau dua li cov leeg. Alan Hage xibfwb ntawm Ergonomics, Cornell University

Cov kws tshawb fawb tseem tab tom sim nrhiav seb yuav ua li cas ntxias tib neeg kom zaum tsawg dua. Ib tsab xov xwm luam tawm hauv phau ntawv xov xwm online Health Psychology Review tau tshuaj xyuas 38 qhov kev ntsuas sib txawv uas tuaj yeem ntxias tib neeg tawm ntawm lawv lub rooj zaum. Qhov ua tau tiag tiag:

• Qhia tib neeg txog cov txiaj ntsig ntawm kev ua haujlwm ntau dua.
• Hloov chaw ua haujlwm, xws li kev txhim kho lub rooj uas koj tuaj yeem ua haujlwm thaum sawv ntsug lossis rooj nrog qhov siab kho tau.
• Ua raws li lub sijhawm siv zaum.
• Teem lub hom phiaj tshwj xeeb: yuav ua li cas thaum koj zaum.
• Kev taw qhia txog lub teeb liab tshwj xeeb thiab cue, tom qab uas tib neeg yuav tsum sawv ntsug.

Cov kev ntsuas tsis ua haujlwm feem ntau yog txhawm rau kom cov neeg mob siab rau ntau lub sijhawm rau kev kawm lub cev. Nkag mus rau hauv kev ua kis las thiab zaum tsawg tseem tsis yog cov ntsiab lus sib npaug.

Michael Jensen, tus xibfwb ntawm cov tshuaj ntawm Mayo Clinic hauv Rochester uas tshwj xeeb hauv kev rog thiab ntshav qab zib, sim zaum tsawg dua nws tus kheej thiab qhia nws rau nws cov neeg mob. Thaum Jensen xav ntsib ib tus neeg, nws nrhiav qhov chaw uas lawv tuaj yeem taug kev ua ke es tsis zaum. Nws qhia cov neeg mob uas muaj menyuam yaus yuav tsum nyob ntawm lawv ko taw thaum kis las ncaws pob ntawm lawv cov xeeb ntxwv, thiab tsis yog zaum thiab saib lawv xwb.