Ukusukela oko kwaqala ubhubhani we-COVID-19, uninzi lwethu luqalisile ukusebenzisana ngomnxeba ekhaya, apho siya kuhlala sikwikamva elibonakalayo. Ukongeza, ukuthengiswa kweelaptops zomsebenzi kuye kwanda kakhulu ukuze sikwazi ukuhlangabezana nale mfuneko yokusebenza kude namakhaya ethu.
Kodwa malunga nomntu omnye kwabasibhozo baseSpain bahlala kumagumbi, nto leyo enokwenza ukuba kube nzima kakhulu ukwenza eyakho indawo yeofisi. Ke kuqhelekile ukuba ujike ibhedi okanye isofa yakho ibe yiofisi yethutyana yasekhaya. Kodwa ngelixa ukwenza oku ngamanye amaxesha kulungile, ukuba iba yinkqubo yakho yonke imihla, inokuqala ukuthatha umngcipheko kwimpilo yakho yomzimba neyengqondo.
Iziphumo zomzimba zokusebenza ngomnxeba
Zininzi iziphumo zokusebenza ngefowuni, ngakumbi ezomzimba. Nangona uninzi lujolise ekungakwazini ukuthetha nabalingane okanye kwimpembelelo yengqondo yokuba sekhaya imini yonke, imizimba yethu nayo ifumana iziphumo.
Iintlungu emqolo (kunye neempundu)
Ukuba uhleli phezu kwebhedi yakho ngaphandle kokuxhaswa kakuhle ngasemva, kubonakala kucacile ukuba umqolo wakho uya kuqala ukulimaza. Kodwa isinqe sakho kunye neempundu zakho zingayenza nazo.
Awunayo indawo yemilenze yakho, ngoko ke kufuneka isasazwe phambi kwakho okanye inqamleze, esebenzayo. uxinzelelo kwi-joint sacroiliac edibanisa umqolo kwisinqe. Kuba izihlunu ezikule ndawo nazo zigobile okanye zigobile, ziya kuba lukhuni kwaye ziqine kwaye zinokuba mfutshane ekuhambeni kwexesha, njengokunxiba izithende eziphakamileyo yonke imihla.
I-sofa inokubangela iintlungu zomqolo, kodwa ngesizathu esahlukileyo: Iphantsi kakhulu emgangathweni, nto leyo ebangela umqolo wakho we-lumbar.
Uxinzelelo lwentamo kunye namagxa
Ukuba usebenzisa ilaptop, kusenokwenzeka ukuba uhleli ecaleni kwesofa okanye ebhedini ngelaptop ethangeni lakho okanye kwitafile yekofu. Oku kubangela ukuba ugobe, ujikeleze umnqonqo namagxa kwaye utyhale intloko yakho phambili ukuze intloko nentamo ziphume ngaphandle, njengofudo.
Oku kubeka zonke iintlobo zoxinzelelo kwimisipha yentamo kunye nendawo ephezulu yegxalaba.
Ukuqina kwemihlathi namazinyo
Esi simo sibi sisenokonakalisa amazinyo akho. Kubekho ukonyuka kwezigulana zamazinyo anamazinyo aqhekekileyo ukusukela oko kwaqala ubhubhani we-COVID-19.
Imithambo-luvo evela kwimisipha yentamo kunye namagxa akhokelela kwi i-temporomandibular joint (TMJ), edibanisa kumhlathi kunye nokhakhayi. Ukuma kakubi kunye nokuhlala kwe-pelvic-up kubangela ukuma kwentloko phambili, egoba umqolo ube ngu "c", njengendlela yokuba umzimba uzilungele ngokwendalo. Oku kubangela ukuxinezeleka kwizihlunu ezincanyathiselwe emhlathini, okukhokelela kwiintlungu zemihlathi, ukudumba kobuso, kunye nemigraines.
intlungu yesihlahla
Ukuba usebenza kwibhedi yakho okanye esofeni, uya kubeka imouse yakho yelaptop kwitafile esecaleni kwaye uphumze isandla sakho etafileni. Kodwa oku kunokwenzeka ukunciphisa ngempazamo i ukunikezelwa kwegazi kwisandla kwaye ucinezele imithambo-luvo, enokukhokelela kwi-carpal tunnel syndrome.
Ukuze ugweme le nzakala, kububulumko ukuthenga imouse engenazingcingo okanye enentambo kunye nekhibhodi. Ukongeza, ungaphinda uthenge i-pad ukwenzela ukuba i-wrist ihlale idibanisa netafile. Nangona elinye lawona mahlakani alungileyo anokuba yimpuku ethe nkqo.
Ukunyuka komngcipheko wokugula
Naliphi na ixesha elide lokuhlala, nkqu ebhedini okanye kwisofa yakho, kunokuba yingozi kwimpilo yakho yonke.
Uphononongo luka-Okthobha ka-2018, olupapashwe kwi-American Journal of Epidemiology, lulandele ngaphezu kwe-125.000 yamadoda nabasetyhini iminyaka engama-21 kwaye yafumanisa ukuba abo bahlala ngaphezulu kweeyure ezintandathu ngosuku banomngcipheko omkhulu wokufa kuzo zonke izizathu, ezibandakanyiweyo. isifo sentliziyo, umhlaza kunye nesifo sezintso.
Esinye isizathu sisenokuba kukuba okukhona uhlala uhleli, kokukhona kunokwenzeka ukuba utyebe, nto leyo engumngcipheko kuninzi lwezi zifo. Enye ingcamango yeyokuba iguqula amanqanaba athile edlala egazini, njenge-insulin, nto leyo enokwandisa ingozi yesifo.
ukuphumla okubi kakhulu
Iingqondo zethu zinxulumanisa iindawo kunye nezinto ezenziwayo, ngoko ke ukuba ubunokusebenza ibhedi, oko kunokuphazamisana nokulala kwakho kwakamsinya okanye kamva. Oku kungenxa yokuba umzimba wakho uya kuqala ukudibanisa ibhedi yakho kunye nomsebenzi, ukuphosakela imodi yokulala kwimodi yomsebenzi kunye nazo zonke iingcinezelo eziza nazo, okwenza kube nzima ukulala.
Eyona ndlela ingcono kukuphuma ebhedini uye emsebenzini. Kwimeko yokungabi nandawo eninzi kwaye kufuneka sisebenzise igumbi elinye, sinokuthenga idesika ubuncinane kumagumbi okutshintshela.
Imveliso ephantsi
Ukuba usebenza ebhedini yakho okanye esofeni, kunokuba lula ukuthatha ezinye iindlela zokuziphatha, njengokungahlambi nokuhlala kwiipijama zakho imini yonke (ukuba uyazikhathaza ngokutshintsha).
Inxalenye yenzuzo yokusebenza kwiofisi, okanye indawo efana neofisi, kukuba inyanzelisa ingqondo yakho kwimodi yomsebenzi, ekunceda ukuba ugxininise kwaye ube nemveliso ngakumbi. Nangona kunjalo, kukho abantu abasebenza ngomnxeba mihla le ukusukela ngaphambi kobhubhane kwaye banemveliso njengokuya eofisini. Kwiimeko ezininzi imveliso iyanda ngokungabi neziphazamiso zangaphandle.
Iingcebiso zomsebenzi womnxeba osempilweni
Kukho ezinye iingcebiso esinokuzithathela ingqalelo ukuze sifezekise ukusebenza ngocingo okunempilo.
thatha ikhefu rhoqo
Kucetyiswa ukuba uthathe ikhefu ukusuka kwindawo yokuhlala yonke imizuzu engama-30. Enye inketho kukuqhuba phezulu kunye nokuhla kwezitebhisi ngokukhawuleza ukukhulula yonke imisipha kunye namalungu. Ezi ntlobo zekhefu zikwacetyiswa kwiiofisi eziqhelekileyo, nangona uxinzelelo lokuba phambi kwabalingane abaninzi lusithintela ukuba senze ezi zinyuso rhoqo kwisiqingatha seyure.
Ukolula intamo kunye nemihlathi nako kunokunceda ukuthomalalisa uxinezeleko kwizihlunu zobuso bakho. Singathatha ithuba lokuvuka sisele amanzi okanye sichithe imizuzu eli-10 sisenza imisebenzi emincinci ekhaya. Ngale ndlela siya kusebenza, sicace kwaye sigxile emsebenzini.
Yiba netafile yetreyi engabizi
Oku kuya kunceda ukusondeza ikhompyuter ukuze unganyoluki. Ungayibeka phezu komqamelo ukuze uphakamise ubude bakho ukuba buphantsi kakhulu.
Nangona kunjalo, eyona ndlela ilungileyo kukuba netafile yokuxhasa ikhompyuter kunye nayo yonke into oyifunayo ukuze usebenze. Nangona igumbi lisenokungabi yindawo efanelekileyo ngenxa yokunqongophala kwendawo, sinokusebenzisa amanye amagumbi endlwini, njengekhitshi okanye igumbi lokuhlala. Nakulolu hlobo lweetafile sinokubeka itafile yetreyi ukuseta ubude ngokuthanda kwethu.
gcwalisa ngemiqamelo
Nokuba iofisi yakho yethutyana likhaya lakho okanye isofa, imiqamelo ngabahlobo bakho abatsha.
Okokuqala, hlala emqamelweni, ngokukhethekileyo ukuba ube mkhulu, uphakamise i-butt yakho. Oku kuya kubangela ukuba uvule isinqe sakho kancinci, ngoko ke kukho uxinzelelo oluncinci kumqolo wakho.
Ukuba usesofeni, ungabeka umqamelo emva kwakho ukuxhasa umqolo wakho. Ngelixa ukuyo, tyala imali kwiphedi yelaptop yakho, nayo. Oku kuya kunceda ukuzisa umphezulu kancinci ngaphantsi kwinqanaba lamehlo.
Zenzele eyakho idesika yokuma
Ungathatha ikhefu ekuhlaleni (kwaye unciphise uninzi lweziphumo zalo ezingalunganga zempilo) ngokutshintshela kwimodeli yedesika emileyo. Ukutshintshela nje ukusebenza kwikhawunta yekhitshi okanye itafile ekhululekile kwigumbi lokulala. Ukutshintshana phakathi kweyure ehleli kunye nemizuzu engama-30 umile. Ukuba unesidlo sakusasa esinezitulo, ungazama ukuhlala apho kanye okanye kabini ngemini.
Thenga ikhibhodi engenazingcingo kunye nempuku
Iilaptops azizange ziyilelwe ukuba zisetyenziswe iintsuku zokusebenza ezipheleleyo zokunxibelelana ngomnxeba, zenzelwe ukuphatheka.
Ukuba iingalo zakho kunye nezandla zakho zisendaweni elungileyo, intloko yakho iya kuthambeka ukujonga isikrini, kodwa ukuba uyayiphakamisa ilaptop ukuze ubeke intloko nentamo kwindawo elungileyo, igxalaba lakho kunye nezihlunu zesandla ziya kusebenza kakhulu kwaye mhlawumbi kubangele intlungu. .
Ukwahlula ngokomfuziselo indawo yokusebenza
Ehlabathini eligqibeleleyo, uya kuba negumbi elipheleleyo, okanye ubuncinci ikona yalo, eya kuchongwa njengeofisi yakho yasekhaya. Kodwa ukuba uhlala kwiindawo ezixineneyo okanye nabantu abaninzi, oko akusoloko kusengqiqweni.
Ukuba kufuneka unxibelelane ngomnxeba ukusuka ebhedini okanye kwisofa yakho, sicebisa ukuba ufumane indlela yokuyichaza njengendawo yokusebenza iiyure ezininzi zosuku; Ngokomzekelo, ukususa yonke imithwalo yakho yokulala kwibhedi yakho kunye ne-nightstand kwaye uyitshintshe ngezinto zokusebenza ezifana neepeni, iziqeshana zephepha kunye ne-staplers.
Enye into omawuyenze: tshintsha iipjama zakho phambi kokuqala kosuku lomsebenzi.