I. Chiyambi
M'mawonekedwe amasiku ano a dziko logwira ntchito, momwe ntchito zoyendetsedwa ndi tekinoloje zimakhalapo, chikhalidwe chodziwika bwino chokhala ndi nthawi yayitali chakhala chowona chosapeŵeka.Kuyambira ogwira ntchito m'maofesi omata mpaka pamadesiki awo mpaka madalaivala amagalimoto akutali omwe amayenda mitunda italiitali, ntchito zina zimafuna kukhala nthawi yayitali.Bukuli likufuna kufufuza zoopsa zambiri zomwe zimabwera chifukwa chokhala nthawi yayitali, ndikuwunikira njira zovuta zomwe moyo wongokhala ungakhudzire thanzi lathu lakuthupi ndi m'maganizo.
II.Ntchito Zokonzedweratu Kuti Zikhale Nthawi Yaitali
A. Ntchito za Desk
Ogwira Ntchito Kuofesi: Omwe amagwira ntchito zamakompyuta, amathera maola ambiri pa desiki popanda kupuma mokwanira.
Opanga Mapulogalamu ndi Madivelopa: Anthu omwe amakhazikika pakupanga ma coding ndi kupanga mapulogalamu, nthawi zambiri zimafunikira nthawi yayitali yokhazikika.
B. Ntchito Zamayendedwe
Oyendetsa Malole: Oyendetsa magalimoto aatali oyenda mitunda ikuluikulu amakhala nthawi yayitali ali pampando.
Oyendetsa ndege: Kayendedwe ka ndege kamakhala nthawi yaitali m'chipinda chogona, zomwe zimathandiza kuti munthu asamangokhala.
C. Ntchito Zaumoyo ndi Utsogoleri
Ogwira Ntchito Zaumoyo: Ogwira ntchito m'zipatala ndi zipatala amatha kukhala nthawi yayitali atakhala pamadesiki, kuyang'anira zolemba za odwala ndi ntchito zoyang'anira.
Oimira Makasitomala: Ogwira ntchito m'malo oimbira foni kapena ntchito zamakasitomala nthawi zambiri amakhala nthawi yayitali panthawi yosinthira.
D. Ntchito Zamaphunziro ndi Kafukufuku
Ofufuza ndi Maphunziro: Amene amachita nawo maphunziro, kufufuza, ndi kulemba amatha maola ochuluka ali pamadesiki kapena m'malaibulale.
III.The Physiological Toll
A. Kupsyinjika kwa Minofu
Kukhala kwanthawi yayitali kumabweretsa kuuma kwa minofu ndi kusalinganika, zomwe zimapangitsa kupsinjika kwa khosi, mapewa, ndi kumunsi kumbuyo.Kumvetsetsa ma biomechanics akukhala kumathandiza kumasula zovuta za kupsinjika kwa minofu.
B. Kuwonongeka kwa Postural
Kukhala kwa nthawi yaitali kumapangitsa kuti munthu asamayende bwino, zomwe zimapangitsa kuti msana ukhale wovuta komanso wowonjezera chiopsezo cha matenda aakulu monga kyphosis ndi lordosis.Kuwona zotsatira za nthawi yayitali za kuwonongeka kwa postural ndikofunikira kwambiri pakudzitetezera.
C. Kuchepa kwa Metabolic
Khalidwe lokhala pansi limagwirizana ndi kuchepa kwa kagayidwe kachakudya, zomwe zimapangitsa kuti thupi likhale lolemera komanso kusokonezeka kwa metabolic.Kuwona ubale wovuta pakati pakukhala ndi kagayidwe kazakudya kumapereka chidziwitso pazokhudza thanzi.
IV.Matenda a mtima
A. Kuchepetsa Kuthamanga kwa Magazi
Kukhala kwa nthawi yayitali kumalepheretsa kuyenda kwa magazi, kumawonjezera chiopsezo cha thrombosis yozama komanso matenda amtima.Kuvumbulutsa njira zovuta zomwe zimayambitsa kuchepa kwa magazi kumatsindika kufunika koyenda nthawi zonse.
B. Kukhudza Kuthamanga kwa Magazi
Kafukufuku akusonyeza kugwirizana pakati pa kukhala nthawi yaitali ndi kuthamanga kwa magazi.Kufufuza mu kusintha kwa thupi komwe kumachitika mukakhala nthawi yayitali kumapereka chidziwitso chozama cha zomwe zimakhudza mtima.
V. Mavuto Ochepetsa Kulemera
A. Moyo Wongokhala ndi Kunenepa Kwambiri
Kulumikizana pakati pa kukhala kwanthawi yayitali ndi kunenepa kwambiri ndichinthu chofunikira kwambiri pazaumoyo zamakono.Kupenda udindo wa moyo wongokhala mu mliri wa kunenepa kwambiri kumawunikira njira zodzitetezera.
B. Kukaniza kwa insulin
Khalidwe lokhazikika limalumikizidwa ndi kukana insulini, zomwe zimatsogolera ku matenda a shuga.Kuvumbulutsa njira zovuta za insulin kukana kumapereka chidziwitso paziwopsezo zomwe zingakhalepo zokhala nthawi yayitali.
VI.Zowonjezereka Zaumoyo Wamaganizo
A. Zokhudza Kugwira Ntchito Mwachidziwitso
Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kusokoneza chidziwitso ndikuwonjezera chiopsezo cha matenda amisala.Kufufuza kugwirizana pakati pa kukhala ndi kukhala ndi thanzi labwino la maganizo kumapereka lingaliro lathunthu pa thanzi.
B. Zotsatira Zamaganizo
Kumvetsetsa kuchuluka kwamalingaliro kwakukhala kwanthawi yayitali, kuphatikiza kupsinjika ndi kuchuluka kwa nkhawa, kukuwonetsa kufunikira kwa mapulogalamu athanzi athanzi.Kusanthula kugwirizana pakati pa thanzi la thupi ndi maganizo n'kofunika kwambiri kuti mukhale ndi thanzi labwino.
VII.Njira Zochepetsera
A. Kuphatikizira Mayendedwe mu Njira Yamasiku Onse
Kukhazikitsa njira zothetsera nthawi yayitali, monga madesiki oima ndi kupuma pang'ono nthawi zonse, kungachepetse kuopsa kwa thanzi lokhudzana ndi moyo wongokhala.
B. Njira Zochita Zolimbitsa Thupi
Kukhala ndi chizoloŵezi chochita masewera olimbitsa thupi nthawi zonse kumathandiza kuthana ndi zotsatira za kukhala, kulimbikitsa thanzi la mtima, kusinthasintha kwa minofu, ndi kukhala ndi maganizo abwino.Kuwona zolimbitsa thupi zogwira mtima kumapereka mayankho othandiza.
VIII.Zothandizira Pantchito
A. Ergonomic Workspace Design
Kupanga malo ogwirira ntchito a ergonomic omwe amalimbikitsa kusuntha ndikuthandizira kaimidwe koyenera ndikofunikira kuti muchepetse kuopsa kwakukhala nthawi yayitali.Kuwona zotsatira za kulowererapo kwapantchito paumoyo wa ogwira ntchito ndikofunikira kuti pakhale ndondomeko zogwira mtima.
B. Kusintha kwa Makhalidwe ndi Maphunziro
Kulimbikitsa kuzindikira za kuopsa kwa kukhala nthawi yaitali ndi kulimbikitsa kusintha kwa makhalidwe kuntchito kumalimbikitsa chikhalidwe cha thanzi.Kuwunika momwe ntchito zophunzitsira zimagwirira ntchito kumathandizira kuti pakhale njira zopititsira patsogolo zaumoyo wapantchito.
IX.Mapeto
Zowopsa zokhala nthawi yayitali zimapitilira kupsinjika kwakuthupi, kumakhudza thanzi lathu lamtima, kagayidwe kachakudya, thanzi labwino, komanso moyo wonse.Kuzindikira kuchulukitsitsa kwa ngozizi ndi gawo loyamba lokhazikitsa njira zodzitetezera.Bukuli likufuna kupatsa mphamvu anthu ndi mabungwe ndi chidziwitso, kulimbikitsa kusintha kwamalingaliro kukhala athanzi, moyo wokangalika.Kuvomereza kuyenda monga mwala wapangodya wa moyo watsiku ndi tsiku kungapangitse kusintha kwakukulu m'thupi ndi m'maganizo, kuonetsetsa kuti tsogolo labwino komanso lokhazikika kwa anthu ndi madera omwewo.
