Kwicara byasobanuwe nkitabi rishya kandi abantu benshi babona ko ari bibi cyane ku mibiri yacu. Kwicara cyane bifitanye isano n'umubyibuho ukabije n'indwara zidakira nka diyabete, hypertension, n'indwara z'umutima n'imitsi. Kwicara ni kimwe mu bintu byinshi bigezweho ubuzima. Twicaye ku kazi, ku ngendo, imbere ya TV. Ndetse no guhaha birashobora gukorwa uhereye kuntebe yawe cyangwa sofa. Indyo mbi no kudakora siporo byongera ikibazo, ingaruka zacyo zikaba zirenze ubuzima bwumubiri - guhangayika, guhangayika, no kwiheba byagaragaye ko byiyongera kubera kwicara cyane.
'Active workstation' ni ijambo ryakoreshejwe mu gusobanura ameza agufasha kuva mu mwanya wicaye igihe cyose wumva ari ngombwa. Ameza ahagaze, ahindura ameza, cyangwa ameza yo gukandagira bifatwa nkibyiza kuri ergonomique no gutanga umusaruro. Ibisubizo bidahwitse bya ergonomique birimo cycle cycle, ameza yamagare, hamwe na DIY zitandukanye. Abambere barushijeho kumenyekana mumyaka yashize kuko baha abakozi bo mubiro igisubizo cyizewe kandi kirambye cyindwara yo kwicara bagabanya cyane amasaha bamara kuntebe.
Ubushakashatsi bwerekana ko aho bakorera hagira ingaruka nziza ku mubyibuho ukabije, kubabara umugongo, gutembera kw'amaraso, uko ubona ibintu, ndetse n'umusaruro. urwego, kongera uruhare, kuzamura umusaruro, no gutanga umusanzu mubyishimo byabakozi. Ikinyamakuru cyo mu Bwongereza cy’imikino ngororamubiri gisaba guhagarara amasaha 2-4 mugihe cyakazi kugirango ubone inyungu ziva kumurimo ukora.
1. Umuti ufite umubyibuho ukabije
Umubyibuho ukabije nicyo kibazo cyambere cyubuzima rusange ku isi. Nk’uko Ikigo gishinzwe kurwanya no gukumira indwara kibitangaza, indwara ziterwa n'umubyibuho ukabije zitwara amamiliyaridi y’amadolari y’amadorari y’ubuvuzi buri mwaka muri Amerika yonyine.5 Kandi mu gihe gahunda z’umubyibuho ukabije w’ubuzima rusange ari nyinshi, kwemeza aho bakorera mu biro by’ibigo bishobora kuba igisubizo cyiza cyane kuberako gishobora gukoreshwa byoroshye burimunsi.
Ubushakashatsi bwerekana ko ameza yo gukandagira ashobora kugira uruhare runini mu kurwanya umubyibuho ukabije kuko byongera ingufu za buri munsi.6 Kugenda bifasha kugena urugero rw’isukari mu maraso ku bantu babanjirije diyabete no kuzamura ibindi bimenyetso by’ubuzima nk’umuvuduko wamaraso na cholesterol.
Iyongera ya karori 100 yakoreshejwe kumasaha irashobora gutuma ibiro bigabanuka ibiro 44 kugeza kuri 66 kumwaka, mugihe ingufu zingana zihoraho (bivuze ko ugomba gukoresha karori nke kurenza uko watwitse). Ubushakashatsi bwerekanye ko bisaba gusa kumara amasaha 2 kugeza kuri 3 kumunsi ugenda kuri podiyumu ku muvuduko wa 1.1 mph. Izi ningaruka zikomeye kubakozi bafite ibiro byinshi kandi bafite umubyibuho ukabije.
2. Kugabanya ububabare bw'umugongo
Ishyirahamwe ry’Abanyamerika Chiropractic Association rivuga ko kubabara umugongo ari imwe mu mpamvu zikunze gutuma akazi kabura kandi ububabare bwo mu mugongo nimwe mu mpamvu zitera ubumuga ku isi hose. Kimwe cya kabiri cy'abakozi bose b'Abanyamerika bemera ko bafite ububabare bw'umugongo buri mwaka mugihe imibare yerekana ko 80% by'abaturage bazagira ikibazo cyumugongo mugihe runaka mubuzima bwabo.
Nk’uko ikigo cya Kanada gishinzwe ubuzima n’umutekano ku kazi kibitangaza, kwicara amasaha menshi ufite igihagararo kibi bishobora kongera ububabare bwo mu mugongo kuko bibangamira umuvuduko w’amaraso kandi bigashyira izindi mpungenge ku ruti rwumugongo.9 Hamwe nintebe ihagaze, urashobora kugabanya igihe cyo kwicara, kurambura hanyuma ucike intege kugirango uteze imbere amaraso yose mugihe ukora imirimo nko kwitaba umuhamagaro, kimwe no kunoza igihagararo cyawe.
Guhagarara no kugenda birashobora kandi kunoza imitsi mukomeza imitsi na ligaments mumubiri wawe wo hasi kandi byongera ubwinshi bwamagufwa, bikavamo amagufwa akomeye kandi meza.
3. Kunoza amaraso
Gutembera kw'amaraso bigira uruhare runini mu gutuma ingirangingo z'umubiri n'ingingo z'ingenzi zigira ubuzima bwiza. Nkuko umutima usohora amaraso binyuze muri sisitemu yo gutembera, azenguruka umubiri wawe wose, akuraho imyanda kandi azana ogisijeni nintungamubiri kuri buri rugingo. Imyitozo ngororamubiri iteza imbere kandi igatezimbere gutembera kw'amaraso ari nako bifasha umubiri kugumana umuvuduko w'amaraso hamwe na pH no guhagarika ubushyuhe bw'umubiri.
Muburyo bufatika, niba uhagaze cyangwa mwiza ariko ukimuka urashobora kugira ubukangurambaga bwiyongera, umuvuduko wamaraso uhamye, hamwe nubushyuhe mumaboko yawe no mubirenge (imbeho ikonje irashobora kuba ikimenyetso cyuko umuvuduko ukabije) .10 Menya ko gutembera nabi kwamaraso nabyo bishobora kuba a ibimenyetso byindwara ikomeye nka diyabete cyangwa indwara ya Raynaud.
4. Ibitekerezo byiza
Imyitozo ngororamubiri byagaragaye ko igira ingaruka nziza ku mubiri gusa no ku bwenge. Abashakashatsi basanze abakozi bafite uburambe buke, guhagarika umutima, no kurambirwa ku kazi bavuga ko kwiyongera k'ubukangurambaga, kwibanda ku musaruro, ndetse n'umusaruro rusange muri rusange iyo bahawe amahirwe yo guhagarara.
Ubushakashatsi bwerekana ko kimwe cya kabiri cyabakozi bo mu biro badakunda cyangwa banga kwicara umunsi wose. Kandi nubwo hafi ya gatatu yitabaza imbuga nkoranyambaga, abantu barenga kimwe cya kabiri cyabakozi babajijwe bahitamo kuruhuka cyane nko kujya mu bwiherero, kunywa cyangwa kurya, cyangwa kuvugana na mugenzi wawe.
Kwicara nabyo byagaragaye ko byongera amaganya no guhangayika. Ubushakashatsi bumwe bwanabonye isano iri hagati yimyitozo ngororamubiri mike no kwiheba. Guhagarara nabi birashobora kugira uruhare muri leta yagaragaye yitwa "ecran apnea". Bizwi kandi nko guhumeka neza, ecran apnea yohereza umubiri wawe muburyo bw '' kurwana cyangwa guhaguruka ', bishobora gukaza umurego no guhangayika. Byongeye kandi, igihagararo cyiza cyerekanwe kugabanya ihungabana ryoroheje kandi rito, kongera ingufu, kugabanya ubwoba mugihe ukora umurimo uhangayitse, no kunoza imyumvire no kwihesha agaciro.
Imyitozo ngororamubiri no kongera ibikorwa rusange byumubiri bikubiye mumabwiriza azwi yubuzima nubuzima bwiza kubwimpamvu. Bagaragaye ko bagabanya kudahari, kuzamura imibereho, no gufasha gukemura ibibazo. 15 Kudakora kumubiri birashobora gutuma umuvuduko wamaraso wawe wiyongera, bishobora kwangiza imiyoboro yamaraso, umutima, nimpyiko kimwe no gukura hypertension idakira.
Ubushakashatsi bwa siyansi bushigikira ikoreshwa ryakazi. Abakozi bahagaze bavuga ko bongereye imbaraga no kunyurwa, kunoza imyumvire, kwibanda, no gutanga umusaruro. Ubushakashatsi bumwe bwerekanye ko kugenda ku meza akandagira bigira ingaruka nziza zo gutinda ku kwibuka no kwitabwaho. Ibyitonderwa hamwe nibitekerezo byagaragaye ko bigenda neza nyuma yo kugenda kuri podiyumu.
5. Kongera igihe cyo kubaho
Bimaze kugaragara ko kongera imyitozo ngororamubiri bigabanya ibyago byo kurwara indwara zidakira zijyanye n'umubyibuho ukabije nka diyabete yo mu bwoko bwa II, indwara z'umutima, na syndrome de metabolike. Byaragaragaye kandi ko gukomeza gukora bigabanya amahirwe yo gutera umutima, inkorora, osteoporose, na artite.
Ubushakashatsi butari buke bwerekana ko hari isano hagati yo kugabanuka kwigihe cyo kwicara no kongera igihe cyo kubaho. Mu bushakashatsi bumwe, amasomo umwanya wo kwicara wagabanutse kugeza munsi yamasaha 3 kumunsi yabayeho imyaka ibiri kurenza bagenzi babo bicaye.
Byongeye kandi, ubushakashatsi ku mibereho myiza bwerekanye ko aho bakorera hagabanywa iminsi y’uburwayi mu bakozi bo mu biro, bivuze kandi ko gukomeza gukora ku kazi bishobora gutuma amafaranga y’ubuzima muri rusange agabanuka.
Igihe cyo kohereza: Nzeri-08-2021