Kobaca dhaqaalaha "gig" iyo dad aad u badan oo ka shaqeeya guriga, khatarta cusub ee caafimaadka ee wajahaysa wadamada horumaray maanta waa qaab nololeed fadhiid ah.

Fadhiga wakhti dheer waa lama huraan inta badan dadka ka shaqeeya kombiyuutarada. Nasiib darro fadhiga waqti dheer wuxuu la yimaadaa cawaaqib caafimaad oo aad u daran. Dhab ahaantii, cawaaqib xumadaas caafimaad aad bay u xun tahay in inta badan mas'uuliyiinta caafimaadku ay ugu yeeraan fadhiga "sigaarka cusub".

Wax qarsoodi ah maaha in ay jiraan wax badan oo ku saabsan isticmaalka kumbuyuutarka oo keeni kara arrimo caafimaad^{(computer use that can lead to health issues)} . Laakin fadhiga badan ma keeni karaa dhibaato caafimaad sidoo kale? Jawaabtu waa haa, maqaalkan waxaad ku baran doontaa 7 sababood oo sababta.

Waxay u horseedaa Cayilka^{(Leads To Obesity)}

Sannadkii 2012-kii, koox cilmi-baadhiseed ayaa su'aalo ka waydiisay muunad^{(a research group questioned a sample)} in ka badan 3,000 oo qof oo waayeel ah oo Spain ku nool sida ay qaab nololeedkoodu fadhiid yahay. Kooxdu waxay baadhay xidhiidhka ka dhexeeya tirada saacadaha maalintii la fadhiyo, iyo sidoo kale inta saacadood ee ay maalintii socdeen.

Natiijooyinka kooxda cilmi-baarista waxay ahaayeen kuwo la yaab leh. Kaliya maahan inay ogaadeen in wakhtiga fadhiga uu kordhiyo buurnaanta dumarka iyo ragga labadaba, laakiin waxay ogaadeen in buurnidu ay ka madax bannaan tahay wakhtiga socodka. Si kastaba ha ahaatee cilmi-baadhisyo kale ayaa muujiyay in dhaqdhaqaaqa jirka dhexdhexaadka ah ee ka badan 60 daqiiqo maalintii uu, dhab ahaantii, ka hortagayo dhibaatooyinka caafimaad ee fadhiga 8 saacadood.

Mashruucyo kale oo cilmi-baaris oo badan ayaa helay natiijooyin isku mid ah sannadihii la soo dhaafay. Waxa cajiib ah ayaa ah in saameynta fadhiga ee buurnida ay aad u daran tahay taas oo runtii ka hortagi karta dhaqdhaqaaqa jirka ilaa heer la kansalo.

Sababaha tani waa caqli-gal caadi ah. Markaad fadhido dheer, dhammaan saamaynta soo socota waxay gacan ka geystaan ​​halista buurnaanta:

• Waxay u baahan tahay tamar ka yar istaagida ama dhaqaaqista, markaa waxaad gubaysaa kalooriyo ka yar intii aad ahaan lahayd.
• Waxay dhiirigelisaa dabeecadda ka qayb qaadata buurnaanta sida cunto fudud ama cabbitaanka khamriga.
• Isticmaalka inta badan murqahaaga muddo dheer waxay u horseedi kartaa hoos u dhaca murqaha, taas oo keenta hoos u dhaca dheef-shiid kiimikaadka.

Rajadu^(Hope) ma lumin. Waxaa jira waxyaabo aad sameyn karto si aad uga hortagto buurnaanta xitaa haddii ay tahay inaad fadhido 8 saacadood maalintii.

Si aad isaga ilaaliso miisaankaaga haddii ay tahay inaad fadhiiso wakhti dheer inta lagu jiro maalinta:

• Hubi^(Make) inaad hesho jimicsi ugu yaraan 30 daqiiqo maalintii 4tii saacadoodba mar oo aad u baahan tahay inaad fadhiiso.
• Doorashada miiska taagan ee qayb ka mid ah maalinta waxay gubi kartaa ku dhawaad ​​laba jibbaar kalooriyada fadhiga. Kaloriyadaas ayaa si aad ah isugu dari kara waqti ka dib.
• Haddii aad dareento cunto fudud, isku day inaad cabto biyo, shaah, ama maraq kaloori yar si aad isaga ilaaliso gaajada oo aad uga fogaato isticmaalka kalooriyada dheeraadka ah.

Waxay sababi kartaa Burbur degdega ee Laf-dhabarta^{(Can Cause Premature Degeneration Of The Spine)}

Marka la baarayo dhammaan arrimaha caafimaadka ee fadhiga dheer, saameynta lafdhabarta ayaa ah kuwa ugu muhiimsan.

Fadhiga waqti dheer waxay u saameeyaan dhabarkaaga iyo laf dhabarta siyaabaha soo socda:

• Waxay u horseedaa murqaha qallooca misigta taasoo yarayn karta dabacsanaantaada waqti ka dib.
• Waxay hoos u dhigtaa^(Slows) wareegga murqahaaga barida, taas oo gacan ka geysan karta xanuunka dhabarka hoose.
• U janjeerta dhanka shaashadda waxay u horseedi kartaa murqaha qoorta oo xanuunaya iyo cadaadis ku dhaca saxannada laf dhabarta halkaas.

Si aad u yarayso culayska laf dhabartaada fadhida aad u dheer:

• Samee muruqyada aan si joogto ah loo isticmaalin; gaar ahaan caloosha, glutes, iyo murqaha u dhexeeya garbaha garbahaaga (socodka iyo wadista ayaa aad ugu fiican tan).
• Fidi murqaha oo adkaan kara; sida xiniinyaha, qoorta, iyo sintaada. Joornaalka Kahortagga^{(Prevention Magazine)} wuxuu bixiyaa fidin wanaagsan tan^{(excellent stretches for this)} .
• ^(Alternate)U beddelo miiska taagan iyo qalabka kale ee ergonomic ee xafiiska^{(ergonomic office equipment)} . Tani waxay meesha ka saari kartaa cadaadiska iyo cadaadiska saxannada laf dhabartaada oo dhan iyo cidhiidhiga miskahaaga.
• Dhaqso ugu yaraan hal mar saacadii dhowr daqiiqo si aad u wanaajiso wareegga.

Waxay kordhisaa fursadaha kansarka^{(Increases The Chances Of Cancer)}

Daraasad ka soo baxday Ururka Kansarka Mareykanka^{(study from the American Cancer Society)} ee 2018 ayaa lagu ogaaday xiriirka ka dhexeeya fadhiga dheer iyo khatarta dhimashada ee sababaha ugu waaweyn. Mid ka mid ah kuwaas wuxuu ahaa kansar. 

Khatarta noocyada kansarka ee soo socda ayaa dhamaantood kor u kacay fadhiga dheer.

• Colorectal
• Ugxan
• Endometrial
• lymphoma non-Hodgkin.

Fadhiga, iyo dhab ahaantii nooc kasta oo nolol fadhiid ah, ayaa loo yaqaanaa inay keento difaac daciif ah iyo caabuq. Khubarada badankoodu waxay isku raaceen in difaaca daciifka ahi uu kordhin karo fursadaha uu qofku ku qaadi karo kansarka.

Wax kasta oo aad samayn karto si aad u kordhiso xasaanaddaada waxay ka hortagi kartaa khatarta ah inaad fadhiga dheeraato. Kuwa soo socda ayaa ah siyaabo aad u fiican oo tan loo sameeyo.

• Hurdo badan oo la seexdaa waxay xoojisaa difaaca jidhka.
• Soo-gaadhista iftiinka qorraxdu waxay tamar siisaa unugyada T ee taageera difaaca.
• Daaweynta duugista joogtada ah waxay wanaajisaa caafimaadka difaaca jirka ee endocrine iyo unugyada.
• Daraasaduhu waxay muujinayaan^{(Studies show)} xitaa 30 daqiiqo oo socod ah inuu keeno isbeddello difaac oo wanaagsan.
• Kaabayaasha caafimaadka^(Health) ee kor u qaada difaaca inta badan waxaa ka mid ah fiitamiinnada C, D, iyo B, toonta, curcumin, iyo echinacea.

Waxa intaa dheer in dhammaan waxyaalahan, cunto caafimaad leh oo nafaqo sare leh waxay leedahay saameyn togan oo la mid ah difaacaaga sida qaadashada kaabayaasha.

Ma aha oo kaliya in difaac adag uu yarayn doono halista kansarka, laakiin waxa ay kaa ilaalin doontaa fayrasyada iyo hargabka caadiga ah.

Suurtagalnimada Sare ee Cudurka Macaanka^{(High Likelihood For Diabetes)}

Hal daraasad oo muhiim ah oo la daabacay 2012-kii oo ka kooban ku dhawaad ​​800,000 oo kaqeybgalayaal ah ayaa lagu ogaaday in fadhiga dheer ee maalin kasta ay laba jibaarto halista qofka inuu ku dhaco nooca 2aad ee^{(Type 2)} sonkorowga.

La tacaalidda xanuunka macaanku waxay si ba'an u saamayn kartaa tayada noloshaada, waana mid ka mid ah khataraha ugu khatarsan ee laga yaabo inaad fadhido ilaa wakhti dheer. Waxa laga yaabaa inay u muuqato inay adag tahay in la fahmo sababta fadhigu u keeni karo sonkorowga ilaa aad eegto sababta iyo saamaynta ku fadhida dheef-shiid kiimikaadkaaga.

Fadhiga saacado badan maalintii waxay ugu dambeyntii hoos u dhigi doontaa dheef-shiid kiimikaadka jirkaaga. Dheef-shiid kiimikaad hooseeya waxay keentaa in jidhkaagu yeesho iska caabin insulin oo sarreeya. Insuliinka caabbinta oo sareysa ayaa ugu dambeyntii keenta Nooca 2 ee sonkorowga.

Akhbaarta wanaagsan ayaa ah in ka hortagga saameynta dheef-shiid kiimikaadkaaga aysan ahayn mid adag, haddii aad ka shaqeyso maalin kasta.

Si loo hagaajiyo dheef-shiid kiimikaadkaaga:

• Hubi^(Make) inaad dhaqdhaqaaqayso wakhti inta lagu jiro xilliga fadhiga. Tani waxay ka dhigan tahay in aad istaagto marar badan, iyo socodka maalin kasta.
• Ku dar^(Include) borotiin ku filan cuntadaada maalin kasta.
• Cab biyo badan.
• Samee jimicsi dhexdhexaad ah ugu yaraan 3 ama 4 jeer todobaadkii, oo ay ku jirto miisaan qaadista.
• Hurdo kugu filan seexo.
• Marmar cun cuntooyinka basbaaska leh.

Xitaa haddii lagugu khasbo inaad 8 saacadood u fadhiisato shaqadaada, taasi maahan inay dammaanad qaaddo inaad qaadayso sonkorowga. Kaliya waxa ay la macno tahay in aad aad ugu dadaalto sidii aad u hubin lahayd in aad daryeesho dheef-shiid kiimikaad maalin kasta.

Kordhi Khatarta Cudurka Wadnaha^{(Increase Odds Of Heart Disease)}

Sida in kastoo aysan ku filneyn in fadhiga dheer uu u horseedi karo dhibaatooyin kale oo badan oo jirka ah, waxay sidoo kale kordhin kartaa fursadahaaga cudurrada wadnaha. Laakiin waa maxay sababtu?

Markaad fadhido wakhti dheer, waxay yaraynaysaa socodka dhiiggaaga. Kuwa soo socdaa waa xidhiidhka tooska ah ee sabab-saamaynta ka dhexeeya fadhiga iyo cudurrada wadnaha.

• Waxay yaraysaa socodka dhiigga waxayna ogolaataa asiidhka dufanka leh ee dhiiggaaga ku jira inay ku ururto xididdada dhiigga
• Awoodda jidhkaaga si uu u soo saaro lipoprotein lipase enzyme ee jidhkaagu u baahan yahay inuu burburiyo dufanka ayaa la dhimay qiyaastii 90 boqolkiiba, taasoo ka dhigeysa in dufankaas uu ku wareego dhiiggaaga

Siyaabaha looga hortagayo khatarahaas waxay la mid yihiin kuwa khataraha kale ee kor ku xusan. Kordhi dhaqdhaqaaqaaga maalinlaha ah oo jimicsi si weyn u samee. Sidoo kale, isku day inaad si joogto ah u guurto inta lagu jiro maalinta shaqada, ma aha oo kaliya inta lagu jiro jimicsigaaga.

Dad aad uga badan sidii hore ayaa isku hela shaqooyin aysan haysan wax door ah oo aan ahayn in ay ku fadhiyaan waqti dheer. Si kastaba ha ahaatee, fadhiga dheer maaha inuu noqdo xukun dil ah haddii aad tahay hal-abuur ku saabsan samaynta waxyaabaha aad u baahan tahay inaad samayso si aad u caafimaad qabtid marka aanad shaqaynayn.

Maxaad qabataa si aad ugu habboonaato jimicsiga iyo caadooyinka kale ee caafimaadka qaba qaab nololeedkaaga? La wadaag^(Share) fikradahaaga qaybta faallooyinka ee hoose.

5 Serious Health Issues From Sitting Too Long & How To Avoid Them

With the growth оf the “gig” economy and so manу people working from home, the new health threаt facіng developed countries todаy is a ѕedentary lifestyle.

Sitting for too long is inevitable for most people who work with computers. Unfortunately sitting for long periods of time comes with some very serious health consequences. In fact, those health consequences are so bad that most health authorities are calling sitting “the new smoking”.

It’s no secret that there’s a lot about computer use that can lead to health issues. But can sitting too much cause health problems too? The answer is yes, and in this article you’ll learn 7 reasons why.

Leads To Obesity

In 2012, a research group questioned a sample of just over 3,000 elderly people in Spain about how sedentary their lifestyle was. The group examined correlations between the number of hours a day sitting, as well as how many hours a day they walked.

The research group’s findings were astonishing. Not only did they find that sitting time increases obesity in both women and men, but they found that obesity was independent of walking time. However other studies showed that moderate physical activity longer than 60 minutes a day does, in fact, counter the health effects of sitting for 8 hours.

Many other research projects have found similar results through the years. What is so remarkable is that the impact of sitting on obesity is so severe that it can actually counteract physical activity to the point of cancelling it out.

The reasons for this are fairly common sense. When you’re sitting too long, all of the following effects contribute to your risk of obesity:

• Requires less energy than standing or moving, so you’re burning fewer calories over time than you would be otherwise.
• Encourages behavior that contributes to obesity like snacking or drinking alcohol.
• Not using most of your muscles for an extended period can lead to reduced muscle mass, which leads to reduced metabolism.

Hope is not lost. There are things you can do to fight off obesity even if you have to sit for 8 hours a day.

To stave off gaining weight if you have to sit for extended periods during the day:

• Make sure you get at least 30 minutes of exercise a day for every 4 hours you need to sit.
• Opting for a standing desk for a portion of the day can burn almost twice as many calories as sitting. Those calories can add up significantly over time.
• If you feel like snacking, try drinking water, tea, or low-calorie soup to stave off hunger and avoid consuming extra calories.

Can Cause Premature Degeneration Of The Spine

When examining all of the health issues from sitting too long, the effects on the spine are the most significant.

Sitting for long periods of time affects your back and spine in the following ways:

• Leads to tight hip flexor muscles which can reduce your flexibility over time.
• Slows circulation to your buttock muscles, which can contribute to lower back pain.
• Leaning toward a screen can lead to sore neck muscles and strain on the discs in the spine there.

To reduce strain on your spine from sitting too long:

• Exercise the muscles that don’t get used regularly; specifically abdominals, glutes, and the muscles between your shoulder blades (walking and rowing are excellent for this).
• Stretch the muscles that can get tight and sore; such as pectorals, neck, and your hip. Prevention Magazine offers excellent stretches for this.
• Alternate to a standing desk and other ergonomic office equipment. This can remove stress and pressure on the discs throughout your spine and tightness in your hips.
• Move around at least once an hour for a few minutes to improve circulation.

Increases The Chances Of Cancer

A study from the American Cancer Society in 2018 found a link between sitting too long and risk of death from most major leading causes. One of those was cancer. 

The odds of the following types of cancer are all increased from prolonged sitting.

• Colorectal.
• Ovarian.
• Endometrial.
• Non-Hodgkin’s lymphoma.

Sitting, and actually any form of sedentary life, is known to cause impaired immunity and inflammation. Most experts agree that impaired immunity can increase one’s chances of getting cancer.

Anything you can do to boost your immunity can counteract the risk of sitting too long. The following are excellent ways to do this.

• Getting plenty of sleep boosts the body’s immune response.
• Exposure to sunlight provides energy to T cells that support immunity.
• Regular massage therapy improves endocrine and cellular immunity health.
• Studies show even just a 30 minute walk causes positive immunity changes.
• Health supplements that boost immunity the most include vitamins C, D, and B, garlic, curcumin, and echinacea.

In addition to all of these things, a healthy diet high in nutrients has the same positive effects on your immunity as taking supplements.

Not only will a strong immunity reduce your risk of cancer, but it’ll keep you protected from viruses and the common cold.

High Likelihood For Diabetes

One significant study published in 2012 consisting of almost 800,000 participants found that prolonged sitting every day doubles a person’s risk of developing Type 2 diabetes.

Dealing with diabetes can severely impact your quality of life, and it’s one of the most serious and likely dangers from sitting to long. It may seem difficult to understand why sitting can cause diabetes until you look at the cause and effect of sitting on your metabolism.

Sitting for many hours a day will eventually reduce your body’s metabolism. A lower metabolism results in your body developing higher insulin resistance. Higher insulin resistance eventually leads to Type 2 diabetes.

The good news is that counteracting the effect on your metabolism isn’t difficult, if you work on it every day.

To improve your metabolism:

• Make sure you’re moving some time during the period of sitting. This means standing every so often, and walking every day.
• Include enough protein in your diet every day.
• Drink plenty of water.
• Workout at least moderately 3 or 4 times a week, including weight lifting.
• Get enough sleep.
• Occasionally eat spicy foods.

Even if you’re forced to sit 8 hours a day for your job, that doesn’t have to guarantee that you’re going to get diabetes. It just means that you have to be very diligent about making sure you are taking care of your metabolism every day.

Increase Odds Of Heart Disease

As though it isn’t enough that sitting too long can lead to so many other physical problems, it can also increase your odds of heart disease. But why?

When you sit for a long period of time, it reduces your blood flow. The following are direct cause-effect relationships between sitting and heart disease.

• Reduces blood flow and allows fatty acids in your blood to build up in blood vessels
• Your body’s ability to produce the lipoprotein lipase enzyme that your body needs to break down fat is reduced by about 90 percent, leaving that fat to circulate in your blood

The methods to counteract these risks is exactly the same as that for other risks above. Increase your daily movement and exercise significantly. Also, try to move frequently throughout the workday, not only during your workouts.

More people than ever before find themselves in jobs where they have no choice but to sit for long periods of time. However, sitting too long doesn’t have to be a death sentence if you’re creative about doing the things you need to do to stay healthy when you aren’t working.

What do you do to fit exercise and other healthy habits into your lifestyle? Share your ideas in the comments section below.

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