Zaum zaum yuav tua tau koj, txawm tias koj tau txais ib hnub ib hnub twg ntawm kev ua haujlwm loj lossis mob siab heev. Kev tshawb nrhiav yog qhov sib dhos ntawd cov xuab moos zaum tau yog nws txoj kev muaj feem yuav muaj mob.
Ntes Tseem Tos Tiag
- Sitting nce qib ntawm Type II ntshav qab zib, Kab mob hauv lub plawv, thiab kev tuag ntxov : Ib qho kev kawm ntawm luam tawm hauv 2012 pom tau hais tias zaum rau ntev ntev txhawm rau hom II ntshav qab zib thiab kab mob plawv dhau 100%; lub koom haum muaj zog tshaj plaws rau ntshav qab zib. Cov kev tshawb fawb pom tias cov nyhuv no tsis hais seb tus neeg qhaj puas tau txais qhov kev pom zoo ntawm qib qis thiab siv dag zog ua haujlwm tas hnub.
- Kev Zaum Ua Tau Raws Li Ntu Metabolism : Dr. Marc T. Hamilton hais tias kev tshawb fawb pom tias roj-hlawv yuav qeeb los ntawm lub caij nyoog ntev, yog li koj hlawv roj tsawg thaum koj tau txais thiab ua si. "Sitting lub sij hawm thiab tsis ua qoj ua si tau txuas rau kev tshawb fawb epidemiological rau cov nqi ntawm metabolic syndrome, hom 2 mob ntshav qab zib, rog thiab kab mob plawv," Dr. Hamilton concludes.
- Kev soj ntsuam pom tias muaj ntau tshaj cov xuab moos ntawm cov poj niam hnub nyoog tshaj 40 xyoo, ntau qhov lawv cov insulin tsis ua hauj lwm thiab cov mob muaj zog tuaj. Cov ntsiab lus no rau kev pheej hmoo siab ntawm kev tsim hom 2 mob ntshav qab zib. Qhov no yog qhov tseeb los tsis yog lawv tau mob ib ce txhua hnub.
- 2-Minute Walk Breaks Txhim Kho Cov Kuaj Ntshauv thiab Insulin Cov Lus Teb : Txhawm rau zaum ob zaug nrog ob-feeb mus taug kev txhua 20 feeb los kho lub cev cov lus teb rau ib pluas mov los ntawm 30% hauv ib txoj kev kawm 2012. Txoj kev tshawb no simulated ib qho chaw ua haujlwm nrog cov neeg laus, cov neeg rog. Taug kev siv lub teeb lossis kev siv li ob feeb tom qab txhua txhua 20 feeb ntawm kev zaum pab tswj cov tshuaj tiv thaiv kab mob thiab cov tshuaj insulin. Tej zaum yuav muaj txiaj ntsig zoo hauv kev tsim cov cwj pwm ntawm kev ua haujlwm ntau dua thaum ua haujlwm thiab tom tsev thaum kev ua si video, saib TV lossis siv computer.
- Cov Sij Hawm Tuaj Zam Yog Kev Phom Rau Kev Noj Qab Haus Huv : Ob teev hauv ib hnub ntawm lub TV lossis lub computer yuav zaum ob qhov teeb meem ntawm kev mob plawv lossis lwm yam mob plawv. Plaub teev hauv ib hnub ntawm lub sij hawm tshuaj ntsuam yuav ua rau koj txoj kev pheej hmoo yuav tuag los ntawm kev ua rau 50%, raws li kev tshawb pom ntawm ntau tshaj li 4,500 tus txiv neej nyob hauv Scotland.
- Zaum Tshaj Tawm : Tus American Cancer Society's Cancer II kawm txog ntau tshaj 100,000 cov neeg muaj mob taug txij thaum xyoo 1992 tau pom tias cov poj niam uas zaum ntev tshaj 6 teev rau lub sij hawm ua si lawv txhua hnub muaj 37% ntau dua kev tuag ntawm cov poj niam uas zaum rau peb teev los tsawg dua. Txiv neej muaj 18 feem pua ntawm txoj kev tuag. Qhov kev tshawb nrhiav no tau ywj pheej ntawm seb cov neeg tau txais ib hom tshuaj zoo npaum li cas txhua hnub. Txawm li cas los xij, txoj xov zoo yog tias cov uas tau txais kev qoj ib ce muaj feem tsawg tshaj qhov kev tuag ntawm cov neeg uas tsis tau ua-tsuas yog tsis txaus los cuam tshuam cov teebmeem ntawm cov sijhawm teev.
- Kev Soj Ntsuam Txog Sij Hawm : Kev tshaj tawm hauv British Journal of Sports Medicine xaus lus tias "kev tshawb nrhiav pom tsis ntev los no tau hais tias lub sij hawm zaum ntev thiab tsis muaj tag nrho lub cev nqaij npag txuam nrog cov kev rog, tsis txawv txav cov metabolism, ntshav qab zib, metabolic syndrome, mob plawv thiab kabmob, thiab tagnrho cov thoj hauv lub cev tsis txuam nrog kev siv lub cev, "hais tias cov sau phau ntawv.
Txoj kev koj tuaj yeem txo qis zaum Sijhawm
Txo cov sijhawm uas koj zaum tseem nyob thoob plaws hnub ntawd los ntawm kev siv cov tswv yim no:
- Coj tus Pedometer : Tsom tsis tas yuav ua rau koj txhua hnub cov kauj ruam maj mam nce mus txog 10,000 tus kauj ruam hauv ib hnub tab sis tseem yuav tau teev 500 kauj ruam hauv ib teev kom koj tsis tau zaum ntev. Yog hais tias koj nqa koj lub xov tooj nrog koj txhua hnub, koj tsuas xav tau app pedometer xwb .
- Yam Ntxim Saib Ntxim Saib Ntxim Saib thiab Cov Ntawv Nrog Cov Sij Hawm Cov Sij Hawm Alertsis : Qee cov kev saib xyuas thiab cov apps yuav teem rau ceeb toom rau koj thaum koj tsis tuaj yeem ntev ntev.
- Kev Ceebtoom Kev Ntsuas : Cov neeg uas muaj haujlwm hauv computer yuav xav tsim ib qho kev pabcuam, xws li RSIGuard, uas pib tuaj yeem qhia lawv kom txav ib xuab moos. Rau cov neeg khi rau qhov cub, qhov no tuaj yeem txhais tau tias sawv thiab taug kev hauv qhov chaw, rooj ncab, pacing thaum nyob hauv xov tooj, thiab lwm yam.
- Treadmill Desk : Tsim lossis yuav ib lub rooj rau treadmill kom koj tuaj yeem taug kev maj mam ua haujlwm thaum lub computer, nyeem ntawv, ua si lossis saib yeeb yaj kiab.
- Hloov mus Ua Si Yeeb Yam Ua Si : Tshaj dua kev ua si raws li kev ua si hauv computer, hloov mus rau Wii lossis lwm yam gaming ntaus ntawv uas muaj kev ua si uas muaj koj sawv thiab tsiv.
- Taug kev rau koj cov sijhawm so : Siv koj cov sij hawm so thiab cov sijhawm noj sus kom tau taug kev mus kev .
Qhov chaw:
Wilmot, EG, li al. "Sedentary lub sijhawm rau cov laus thiab cov koom txoos nrog ntshav qab zib, kab mob plawv thiab tuag: saib xyuas thiab tshawb fawb", DIABETOLOGIA , Volume 55, Number 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z
Hamilton, Marc T., li al. "Qhov kev siv qis zog thiab kev ua rau rog, Metabolic Syndrome, Type 2 Diabetes, thiab Cardiovascular Disease." Ntshav qab zib . 2007 Nov; 56 (11): 2655-67.
Bakl, Elin, thiab. al "Peb puas tab tom ntsib ib txoj kev tshiab ntawm kev tsis muaj zog ntawm lub cev?" British Journal of Sports Medicine
Emmanuel Stamatakis, li al. "Lub Sijhawm Teebmeem Saib Hauv Kev Npau Suav , Kev Ua Tsi Ua Ntej, Thiab Kev Ntsuas Cov Keeb Kwm ," J Coll Coll Cardi , 2011; 57: 292-299, ua: 10.1016 / j.jacc.2010.05.065
Alpa V. Patel, Leslie Bernstein, Anusila Deka, Heather Spencer Feigelson, Peter T. Campbell, Susan M. Gapstur, Graham A. Colditz, thiab Michael J. Thun "Sij Hawm Sijhawm Siv Sijhawm Sib Txuas Sib Tham Txog Tag Nrho Cov Neeg Tuag Tsawg Asmeskas Cov Neeg Laus. " Kuv. J. Epidemiol. , Kev Xam phaj Pib Tshaj tawm rau lub Xya Hli 22, 2010; doi: doi: 10.1093 / aje / kwq155
Yates T, Khunti K, Wilmot EG, Brady E, Webb D, Srinivasan B, Henson J, Talbot D, Davies MJ. "Tus kheej tau qhia lub sijhawm zaum thiab cov cim ntawm qhov mob, cov tshuaj tiv thaiv kabmob, thiab kev ywj pheej." Kuv J Prev Med . 2012 Jan; 42 (1): 1-7
Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J, Owen N. "Tawm Tsawg Siab Sitting Reduces Postprandial Glucose thiab Insulin Responses." Diabetes Care . 2012 Feeb 28.