Hanyoyi 9 don Fara Daidaita Ƙari a Aiki

Wadatacce

• Bita don

Kuna ci gaba da jin labarin yadda salon zama-musamman ma yawan zama a wurin aiki-na iya lalata lafiyar ku da ƙara kiba. Matsalar ita ce, idan kuna da aikin tebur, yin lokaci don kasancewa a ƙafafunku yana buƙatar wasu kerawa. Bugu da ƙari, ba ƙwararrun masana da yawa sun kasance suna shirye su ba da takamaiman bayani ba idan ya zo ga barin ku-har zuwa yanzu, wato!

Don wargaza salon rayuwar ku, yakamata ku kasance akan ƙafafun ku a kalla sa'o'i biyu a kowace ranar aiki, yana ba da shawara ga kwamitin kiwon lafiya na musamman wanda Kiwon Lafiyar Jama'a Ingila (PHE) ya ba da izini - wani reshe na Ma'aikatar Lafiya ta Burtaniya. Wannan kwamitin ya ce sa'o'i hudu ma sun fi. Shawarwarinsu sun bayyana a cikin Jaridar British Medicine of Sports.

Don haka ta yaya daidai yakamata kuyi hakan? Da farko, yi ƙoƙarin shiga awanni biyu ɗinku ta hanyar ɗan ƙaramin tsayuwa ko tafiya-ba doguwar tafiya ɗaya ko biyu ba. Manufar ku ita ce raba waɗannan dogon lokacin kujera, in ji David Dunstan, Ph.D., memba na PHE panel kuma shugaban motsa jiki a Cibiyar Baker IDI Heart & Ciwon sukari ta Australia.

Dunstan ya ce tsayawa kowane minti 20 zuwa 30 yakamata ya zama burin ku. Shi da abokan aikinsa a Baker suna ba da shawarwari masu zuwa don canza salon zaman ku a ofis.

• Tashi lokacin kiran waya.
• Matsar da sharar ku da gwangwanin sake amfani da su daga teburin ku don haka dole ne ku tsaya don jefar da wani abu.
• Tashi don yin gaisuwa ko magana da duk wanda ya ziyarci teburin ku.
• Idan dole kayi hira da abokin aikinka, tafiya zuwa teburinta maimakon kira, aika imel, ko saƙo.
• Yi tafiye-tafiye akai-akai don ruwa. Ta hanyar ajiye ƙaramin gilashi a kan tebur ɗinku maimakon babban kwalban ruwa, za a tunatar da ku cewa ku je ku cika shi duk lokacin da kuka gama.
• Tsallake lif kuma ɗauki matakan.
• Tsaya a bayan ɗakin yayin gabatarwa maimakon zama a teburin taro.
• Samun tebur mai daidaitawa mai tsayi don ku iya aiki da ƙafafunku lokaci zuwa lokaci.
• Yi ƙoƙarin yin tafiya ko keke don aƙalla wani yanki na hanyar tafiya zuwa aiki. Idan ka hau bas ko jirgin kasa, tsaya maimakon zama. (Duba labarin mu 5 Standing Desks-Gwargwado.)

Idan ya zo ga fasa halayen zaman ku, har ma da dariya, fidda kai, ko nuna alama na iya zama da fa'ida, ya sami bincike daga Cibiyar Kiwon Lafiya ta Montefiore-Kwalejin Medicine ta Albert Einstein a New York. (Lallai za mu iya samun bayan wannan ilimin!) Ƙarshe: Jiki a cikin motsi yana son zama siriri, lafiya, da ƙoshin lafiya, duk binciken ya nuna. Don haka duk da haka kuma a duk lokacin da za ku iya, yi ƙoƙarin ƙara motsa naku.

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