Afotusɛm ntiantia
- Ease in with 30 to 60 minutes of standing a day.
- Alternate sitting and standing instead of standing all day.
- A short walk beats standing still for your body and mood.
Bere bi reba no, wɔtɔn apono a wogyina gyina sɛ ayaresa. Tena ase kakraa, saa nkratoɔ no kɔɔ so, na wobɛkwati akoma haw, mu kɔ a ɛba ho, ne yaw a ɛba wɔ bere a wode wo ho kyekyere akongua so nnɔnhwerew awotwe da biara. Enti nkurɔfo tɔɔ bi, gyinaa hɔ kakra, brɛɛ, na wɔbrɛɛ ase tenaa ase bio komm, na wɔredwen sɛ ebia wɔasɛe wɔn sika kwa.
Eyi ne nokware no. Apono a wogyina gyina yɛ adwinnade a ɛwɔ mfasoɔ a ɛnkɔ akyiri na ɛnyɛ pefee. Ɛnyɛ akwahosan afidie, na akɔnhoma ho akontaabu no brɛ obi ase. Nanso ɛwɔ ntease pa a enti wɔpɛ bi, na ɛmfa biribiara a ɛfa nkyerɛaseɛ a wɔtaa fa tɔn no ho.
Nea adansedie no ka ankasa
Momma yɛmfi ɔfaa a ɛbrɛ nkrataa no ase. Harvard Health yɛɛ akɔnhoma no ho akontaabu: gyina hye bɛyɛ akɔnhoma 88 wɔ dɔnhwerew biara mu, na sɛ wotena ase a, ɛyɛ bɛyɛ 80. Gyina nnɔnhwerew abiɛsa a, na woahye akɔnhoma 24 a ɛka ho. Ɛno yɛ ade ketewa. Worennyina nnya wo ho kɛtɛ.
Akwahosan ho asɛm akɛse no nso nni gyinaeɛ kɛse. Adwumayɛfo a wɔahwɛ nhwehwɛmu ahodoɔ no mu no kɔ baabi koro daa: enni adansedie a ɛyɛ den, a ɛkyɛ, a ɛkyerɛ sɛ gyina a wogyina wɔ adwuma mu siesie ɔsɛe a abrabɔ a wonkeka wo ho de ba. Mfasoɔ no te sɛ nea ɛyɛ nokware nanso wonsii so dua. Obiara a ɔhyɛ wo bɔ sɛ apono a wogyina gyina bɛsiesie wo aduane nnoaeɛ no redi nyansahu anim kan.
Enti adɛn nti na yɛnhaw yɛn ho? Efisɛ nhyehyɛeɛ no anteɛ fi mfiase. Ɔhaw a wo nipadua wɔ no nyɛ tenabea ankasa. Ɛyɛ sɛ wobɛtena gyinabea koro mu nnɔnhwerew pii. Bere tenten a ɛkɔ so dinn a obiara nnye wo ahome no na ɛyɛ ɔsɛe no. Apono a wode tena ase na wode gyina boa, ɛnyɛ sɛ gyina yɛ anwanwadeɛ, na mmom efisɛ ɛma wosesa wo gyinabea mpɛn pii, na wo gyinabea sesa no ne deɛ wo nipadua rebisa.
Baabi a apono a wogyina gyina boa ampa
Yi nkratoɔ akɛse no fi mu na mfasoɔ kakra a ɛyɛ nokware bi bɛka, nea nkurɔfo ka ankasa.
- Ɛbu dinn no mu. Apono a ɛkɔ soro ne fam ma wo ntease a ɛyɛ mmerɛw a wode sesa wo gyinabea, a ɛbu tenabea bere tenten a ɛfa ahokyere ne abrɛ ho no mu.
- Ebetumi atew yaw bi so. Nhwehwɛmu a ɛfa apono a wode tena ase na wode gyina ho no ahu sɛ akwantu mu yaw, kɔn mu yaw, ne mmati yaw so atew wɔ adwumayɛfo bi mu, ebia efisɛ wɔnnkyere wɔn ho wɔ gyinabea koro mu da no nyinaa bio.
- Ɛhyɛ wo ahoɔden nkuran. Nkurɔfo bi te awia akyi mmrɛw ne ahodwoɔ kakra, bere a wɔmfa wɔn ho nka akongua fi anɔpa kɔsi anwummerɛ no.
Eyinom mu biara nyɛ anwanwadeɛ. Ɛyɛ den a ɛba so kakra ne ahotɔ a ɛdɔɔso kakra, na wɔ adwuma da a ɛyɛ daa mu no, ɛno dɔɔso.
Sɛnea wode bedi dwuma a worentan no
Mfomso a wɔtaa yɛ ne sɛ wɔbɛtɔ apono no, agyina da no nyinaa wɔ anigye mu, na Wukuda a aduru no, wɔn nan ne wɔn akyi ayɛ yaw, na wɔagyae. Gyina a wogyina nnɔnhwerew pii wɔ ne ankasa haw. Botae no ne nsakraeɛ, ɛnyɛ ɔkwan foforo a wode bɛtena dinn.
- Fi ase brɛoo. Fi ase wɔ simma 30 kɔsi 60 a wogyina da biara mu, na fa nkakrankakra kɔ soro. Wo nan, wo nan, ne wo akyi hia bere ansa na wɔatumi asesa wɔn ho, sɛnea wɔbɛyɛ wɔ dwuma foforo biara ho.
- Sesa wɔ nhyehyɛeɛ mu. Tena ase kakra, gyina kakra, sesa bere a wuhu sɛ woagyae nkankamu no. Botae a ɛyɛ mmrɛw te sɛ gyina wɔ dɔnhwerew biara fa bi mu no, ɛyɛ sen sɛ wobɛgyina dɔnhwerew pii ɛda bi a wode wo ho hyɛ mu.
- Hwɛ nhyehyɛeɛ no yiye. Bere a wugyina no, ɛsɛ sɛ wo screen no wɔ wo aniwa so, na wo mmati nkwankora yɛ pɛ a ɛyɛ huinakaakai pɛɛ. Ntoma a ɛyɛ brɛoo a ɛda wo nan ase ma gyina no yɛ mmerɛw kɛse.
- Hyɛ mpaboa a ɛyɛ mmerɛw, anaasɛ gyina ntoma no so. Gyina a wogyina da mu nyinaa wɔ mpaboa a ɛyɛ den wɔ fam a ɛyɛ den so no yɛ amanehunu ankasa.
Adeɛ a ɛsen gyina
Eyi ne nokware komm a ɛhyɛ ne nyinaa ase: nkonimdie ankasa no nyɛ gyina. Ɛyɛ nkankamu. Harvard akɔnhoma ho ahantebɔ koro no ara ma eyi pue pefee. Gyina nnɔnhwerew abiɛsa ma wo akɔnhoma 24 a ɛka ho. Nantew a wode bɛyɛ dɔnhwerew fa wɔ wo awia aduane bere mu ma wo bɛyɛ 100, na ɛka ti a emu da hɔ ne anigye a gyina a wogyina apono ho remfa mma wo da no ho.
Ɛsɛ sɛ wote apono a wogyina gyina ase sɛ nkae, nkanyan a wɔde ahyɛ mu a ɛma wugyae ohoni a wode wo ho ayɛ no. Apono a ɛboa wo paa ne nea ɛma wosɔre, kɔ soro, na wonantew kɔsa wo nsu, bua telefon a wugyina, anaasɛ pue fi adi simma kakra. Gyina no yɛ. Nkankamu no ne aduru.
Sɛ akyi, kɔn, anaa nteaase yaw yɛ wo da adwuma mu ade a ɛyɛ daa a, ebia apono a wogyina gyina betumi atew so kakra, nanso ɛfata sɛ woka kyerɛ ɔduruyɛfo anaa ɔduruyɛni a ɔsa nipadua no, na ɛnyɛ sɛ wode adwinnadeɛ bɛsa wo ho. Yaw a ɛkɔ so daa no taa pɛ nhwehwɛmu pa, ɛnyɛ adwinnade foforo kɛkɛ.
Enti, ɛwɔ mfasoɔ? Sɛ wode bɛkankam mpɛn pii a, aane, ebetumi ayɛ nkɔso ketewa a ɛyɛ anigye wɔ da a wode tena apono ho mu. Sɛ woahwɛ kwan sɛ ɛbɛyɛ adwuma ama wo bere a wugyina dinn a, fa wo sika sie na fa nantew no mmom.
Mmeae a wɔfaa nsɛm no
- Harvard Health, The truth behind standing desks
- Cleveland Clinic, Benefits of Standing Desks
- National Center for Biotechnology Information, Sit-stand workstations and impact on low back discomfort: a systematic review and meta-analysis