I. Sumo
Munzvimbo yemazuva ano yenyika inoshanda, ipo mabasa ehunyanzvi-anofambiswa-tekinoroji, kuti ubikeus hunhu hwekugara kwenguva refu chave chinhu chisingadzivisiki. Kubva pavashandi vehofisi glued kumatare avo kuenda kune vanotyaira-bvarura madhiri anofukidza madaro akakura, mamwe maporofesa anoda nguva dzakawanda dzekugara. Iyi hurukuro yakakwana inovavarira kuongorora nezvengozi dzakawanda dzakabatana nenhamba dzakawedzerwa dzekugara, kujekesa mararamiro akaomesesa umo mararamiro ekugara achizadzisa hutano hwedu hwepanyama uye hwepfungwa.
Ii. Mabasa akafanoratidzwa nekugara kwenguva refu
A. Desk mabasa
Vashandi vehofisi: Vaya vanoita mabasa ekombiyuta, kushandisa maawa akawanda pamadesiki pasina kuparara kwakaringana.
Programmers uye Vagadziri: Vanhu vakanyudzwa mukukara uye software yekuvandudza, kazhinji inoda nguva yakawedzerwa yekugara.
B. Zvekufambisa Zveporofiti
Vatyairi vemarori: mauto-emahara-truckers anofukidza madaro akakura anoshandisa maawa akawanda munzvimbo yakagara.
Vatyairi: Hunhu hwekubhururuka hunosanganisira nguva dzakawedzerwa mune yakavanzika pombi, inopa mararamiro ekugara.
C. Hutano uye mabasa ekutonga
Hutano hwehutano: vashandi vekutonga muzvipatara nemakiriniki vanogona kushandisa zvakakosha nguva mumadheti, kugadzirisa zvinyorwa zvemurwere uye mabasa ekutonga.
Vamiriri vebasa vevatengi: Nyanzvi dzekudaidza nzvimbo dzekudaidza kana mabasa evatengi anowanzo kutsungirira zvakagara kwenguva refu panguva yekuwedzera.
D. Dzidzo Dzidzo uye Dzidzo Dzidziso
Vanotsvagurudza uye vanodzidza: Vaya vanobatanidzwa mune zvedzidzo zvedzidzo, kutsvakwa, uye kunyora kunogona kushandisa maawa akawedzerwa mumaburodha kana mumaraibhurari.
III. Iyo phialogical tholl
A. Musical Skrein
Kugara kwenguva refu kunotungamira kumhasuru nekuomarara uye kusimba, zvichikonzera kusagadzikana pamutsipa, mapfudzi, uye kudzikira kumashure. Kunzwisisa iyo biomechancs yekugara inobatsira kuburitsa inonyanya kuoma yekushushikana kwemasumbu.
B. Kutumira Kwazvo
Kugara kwenguva yakareba kunoita kuti uve murombo kusimba, zvichitungamira kumisikidzwa kwemukati uye kuwedzera njodzi yemamiriro ezvinhu asingaperi senge kyphosis uye Lordosis. Kuongorora mhedzisiro yenguva refu yekudzikira kwekushushikana kwakakosha kune zvakakosha pakudzivirira hutano matanho.
C. Metabolic Slowdown
Kugara uchiita maitiro ekugadzirisa nekuderera kwe metabolic chiyero, zvinogona kubatsira kurongedza uremu kuwana uye metabolic disorders. Kuongorora hukama hwakasimba pakati pekugara uye metabolism inopa ruzivo rwekufunga nezvezvakawanda zvehutano.
Iv. Coldovascular Conlication
A. Yakaderedzwa Ropa Kutenderera
Kugara kwemaawa mazhinji ekushambadzira kuenderera kweropa reropa, kuwedzera njodzi yekadzika vein thrombosis uye cardiovascular chirwere. Kuvharira iyo nzira dzakaomesesa kuseri kwetsika kuderedzwa kweropa kunosimbisa kukosha kwekufamba kwenguva.
B. kukanganisa pane kudzvinyirira kweropa
Zvidzidzo zvinoratidza kubatana pakati pekugara kwenguva refu uye kukwidziridzwa kweropa. Kusvitswa mukuchinja kwemuviri kunoitika panguva yekuwedzera kugara kwakadzama kunzwisisika kwakadzama kwezvikwereti.
V. Weight Management Zvinonetsa
A. Rarama Rarama Rarama uye Kufutisa
Iko kubatanidzwa pakati pekugara kwenguva refu uye kufutisa chinhu chakanyanya kukosha chehutano hwazvino hutano hwekunetseka. Kuongorora basa remararamiro ehupenyu hwekunyepedzera mudenda denderedzwa renzvimbo dzinojekesa pamatanho ekudzivirira.
B. Insilin kuramba
Maitiro ekugara anoenderana neInstulin kuramba, precursor kune chirwere cheshuga. Kuvharira nzira dzakaomesesa dzeInsulin kupokana kunopa ruzivo rwekunzi munjodzi yekugara kwenguva refu.
Vi. Hutano hwehutano hwepfungwa
A. kukanganisaCact pane yekuziva basa
Tsvagurudzo inoratidza kuti maitiro ekugara anogona kukanganisa basa rekuziva uye kuwedzera njodzi yehutano hwepfungwa hwekuremara kwehutano hwepfungwa. Kuongorora kubatana pakati pekugara uye kwepfungwa zvakanaka zvinopa maonero ehutano.
B. Psychological mhedzisiro
Kunzwisisa kupokana kwepfungwa kwekugara kwenguva refu, kusanganisira kuwedzera kusagadzikana uye kusagadzikana mazinga, zvinoratidzira kukosha kwekunetseka kwekungwarira hutano zvirongwa zvirongwa zvakanaka. Kuongorora iyo yekudyidzana pakati pehutano hwepanyama uye hwepfungwa hwakakosha hutano hwese.
Vii. Strategies yeKitigation
A. Kubatanidza kufamba mumazuva ese maitiro
Kuita zviyero zvekupwanya kwenguva yakareba zvekugara, sekumira kwemasora uye nguva dzose kupaza mapfupi, kunogona kuderedza njodzi dzehutano dzakabatana nemararamiro ehupenyu.
B. Kugara uchiita magadziriso
Kugadzira maitiro ekurovedza muviri kunobatsira kunobatsira kupokana nemhedzisiro yekugara, kusimudzira hutano hwemakiromita, kushanduka kwemasumbu, uye kugara zvakanaka kwepfungwa. Kuongorora zvinobudirira zvinopindira zvinopa mhinduro dzinoshanda.
Viii. Kushanda Kwebasa
A. Ergonomic Workspace Dhizaini
Kugadzira ergonomic masimba ekukurudzira kufamba uye kutsigira chimiro chakakodzera chakakosha kuti kuderedze njodzi dzekugara kwenguva refu. Kuongorora maitiro ekupindira kwebasa pane hutano hwevashandi kwakakosha pakugadzira maitiro anobudirira.
B. Kufunga kwehunyanzvi uye dzidzo
Kusimudzira kuziva nezve njodzi dzekugara kwenguva refu uye kukurudzira maitiro ekuita munzvimbo yebasa inosimudzira tsika yehutano. Kuongorora kushanda kwekubudirira kwemitauro yekudzidza kunobatsira kuti zvirambe zviremera zvekushandisa zvakanaka.
Ix. Mhedziso
Njodzi dzekugara kwenguva refu dzinopfuura kusagadzikana kwemuviri, kukanganisa hutano hwedu hwemwoyo, metabolism, hutano hwepfungwa, uye hunhu hwese hwehupenyu. Kuziva hunhu hwemarudzi mazhinji enjodzi idzi ndiyo nhanho yekutanga yekuita zviyero zvinobudirira zvekudzivirira. Iyi gwara rinovavarira kupa munhu simba nevanhu neruzivo, vachitsvaga paradigm chinjana kune hutano, mararamiro anoshanda. Kumbundira kufamba sekona yehupenyu hwezuva nezuva kunogona kutungamira mukuvandudzwa kwakasimba muhutano hwepanyama uye hwepfungwa, kuve neramangwana rakanaka kune vamwe vanhu uye nharaunda zvakafanana.
