{"id":8814,"date":"2023-11-10T09:08:07","date_gmt":"2023-11-10T06:08:07","guid":{"rendered":"https:\/\/urbancare.clinic\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that\/"},"modified":"2023-11-10T09:08:07","modified_gmt":"2023-11-10T06:08:07","slug":"kukaa-sana-shughuli-yoyote-hata-kulala-ni-bora-kwa-afya-ya-moyo-wako-kuliko-hiyo","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/sw\/kukaa-sana-shughuli-yoyote-hata-kulala-ni-bora-kwa-afya-ya-moyo-wako-kuliko-hiyo\/","title":{"rendered":"Kukaa Sana? Shughuli Yoyote, Hata Kulala, Ni Bora Kwa Afya Ya Moyo Wako Kuliko Hiyo"},"content":{"rendered":"
<\/div>\n

Je, hutaki kupiga mazoezi hata kidogo? Kisha ni bora kulala kuliko kukaa siku nzima kwenye kitanda chako. Utafiti mpya unasema kwamba ikilinganishwa na kukaa bila kufanya kazi, shughuli yoyote ni bora kwa afya ya moyo wako - hata kulala.<\/p>\n

Watafiti kutoka kwa Upasuaji wa UCL na Sayansi ya Kuingilia na Taasisi ya Michezo, Mazoezi na Afya waligundua uhusiano kati ya mifumo mbalimbali ya harakati za kila siku na afya ya moyo. Waligundua kuwa kuchukua nafasi ya tabia ya kukaa, angalau kwa dakika tano kwa siku, na mazoezi ya wastani inaweza kuleta faida kubwa, ikifuatiwa na shughuli nyepesi, kusimama na kulala.<\/p>\n

"Jambo kuu kutoka kwa utafiti wetu ni kwamba ingawa mabadiliko madogo ya jinsi unavyosonga yanaweza kuwa na athari nzuri kwa afya ya moyo, nguvu ya harakati ni muhimu," Dk. Jo Blodgett, mwandishi wa kwanza wa utafiti huo, alisema katika kutolewa kwa vyombo vya habari<\/a>. "Badiliko la manufaa zaidi tuliloona ni kuchukua nafasi ya kukaa na kufanya shughuli za wastani hadi za nguvu - ambazo zinaweza kuwa kukimbia, kutembea haraka, au kupanda ngazi - kimsingi shughuli yoyote ambayo huinua mapigo ya moyo wako na kukufanya kupumua haraka, hata kwa dakika moja au mbili. .\u201d<\/p>\n

The matokeo<\/a> itachapishwa katika Jarida la Moyo la Ulaya. Kulingana na uchambuzi wa data wa tafiti sita, timu ilichunguza jumla ya watu 15,246 kutoka nchi tano. Waliangalia mienendo ya washiriki kwa kutumia kifaa kinachoweza kuvaliwa ambacho kilifuatilia shughuli zao siku nzima.<\/p>\n

Afya ya moyo ilipimwa kwa kutumia viashirio sita: fahirisi ya uzito wa mwili (BMI), mduara wa kiuno, cholesterol ya HDL, uwiano wa HDL hadi jumla wa kolesteroli, triglycerides na HbA1c.<\/p>\n

"Ingawa haishangazi kwamba kuwa hai zaidi kuna faida kwa afya ya moyo, jambo jipya katika utafiti huu ni kuzingatia tabia mbalimbali katika siku nzima ya saa 24. Mbinu hii itaturuhusu hatimaye kutoa mapendekezo ya kibinafsi ili kuwafanya watu kuwa watendaji zaidi kwa njia zinazowafaa,\u201d alisema mwandishi mkuu wa pamoja wa utafiti huo, Profesa Mark Hamer.<\/p>\n

Watafiti pia walichambua kile kilichotokea wakati mtu alibadilisha viwango tofauti vya tabia moja ya harakati na nyingine kila siku kwa wiki. Faida za juu zilizingatiwa wakati kukaa kulibadilishwa na wastani hadi kwa nguvu shughuli<\/a>.<\/p>\n

"Kwa mwanamke mwenye umri wa miaka 54 mwenye BMI wastani wa 26.5, kwa mfano, mabadiliko ya dakika 30 yaliyotafsiriwa kuwa kupungua kwa 0.64 kwa BMI, ambayo ni tofauti ya 2.4%. Kubadilisha dakika 30 za muda wa kukaa kila siku au kulala kwa mazoezi ya wastani au ya nguvu kunaweza pia kutafsiri kuwa kupungua kwa 2.5 cm (2.7%) katika mzunguko wa kiuno au kupungua kwa 1.33 mmol\/mol (3.6%) katika hemoglobin4 ya glycated," taarifa ya habari ilisema.<\/p>\n

Kulingana na watafiti, kufanya mabadiliko madogo kama kubadilisha dawati la kukaa na dawati lililosimama kwa masaa machache kwa siku, ni njia mojawapo ya kupunguza muda wa kukaa katika utaratibu wa kazi.<\/p>\n

"Kushughulika sio rahisi kila wakati, na ni muhimu kufanya mabadiliko ambayo unaweza kushikamana nayo kwa muda mrefu na ambayo unafurahiya - chochote kinachoongeza mapigo ya moyo wako kinaweza kusaidia. Kujumuisha 'vitafunio vya shughuli' kama vile kutembea huku unapokea simu, au kuweka kengele ili kuamka na kuruka nyota kila saa ni njia nzuri ya kuanza kufanya shughuli katika siku yako, ili kukufanya uwe na mazoea ya kuishi kwa afya njema, maisha hai," James Leiper, mkurugenzi msaidizi wa matibabu katika Wakfu wa Moyo wa Uingereza, alisema.<\/p>\n

Chanzo cha matibabu cha kila siku<\/a><\/p>\n

","protected":false},"excerpt":{"rendered":"

<\/div>\n

Je, hutaki kupiga mazoezi hata kidogo? Kisha ni bora kulala kuliko kukaa siku nzima kwenye kitanda chako. Utafiti mpya unasema kwamba ikilinganishwa na kukaa bila kufanya kazi, shughuli yoyote ni bora kwa afya ya moyo wako - hata kulala.<\/p>\n

Watafiti kutoka kwa Upasuaji wa UCL na Sayansi ya Kuingilia na Taasisi ya Michezo, Mazoezi na Afya waligundua uhusiano kati ya mifumo mbalimbali ya harakati za kila siku na afya ya moyo. Waligundua kuwa kuchukua nafasi ya tabia ya kukaa, angalau kwa dakika tano kwa siku, na mazoezi ya wastani inaweza kuleta faida kubwa, ikifuatiwa na shughuli nyepesi, kusimama na kulala.<\/p>\n

"Jambo kuu kutoka kwa utafiti wetu ni kwamba ingawa mabadiliko madogo ya jinsi unavyosonga yanaweza kuwa na athari nzuri kwa afya ya moyo, nguvu ya harakati ni muhimu," Dk. Jo Blodgett, mwandishi wa kwanza wa utafiti huo, alisema katika kutolewa kwa vyombo vya habari<\/a>. "Badiliko la manufaa zaidi tuliloona ni kuchukua nafasi ya kukaa na kufanya shughuli za wastani hadi za nguvu - ambazo zinaweza kuwa kukimbia, kutembea haraka, au kupanda ngazi - kimsingi shughuli yoyote ambayo huinua mapigo ya moyo wako na kukufanya kupumua haraka, hata kwa dakika moja au mbili. .\u201d<\/p>\n

The matokeo<\/a> itachapishwa katika Jarida la Moyo la Ulaya. Kulingana na uchambuzi wa data wa tafiti sita, timu ilichunguza jumla ya watu 15,246 kutoka nchi tano. Waliangalia mienendo ya washiriki kwa kutumia kifaa kinachoweza kuvaliwa ambacho kilifuatilia shughuli zao siku nzima.<\/p>\n

Afya ya moyo ilipimwa kwa kutumia viashirio sita: fahirisi ya uzito wa mwili (BMI), mduara wa kiuno, cholesterol ya HDL, uwiano wa HDL hadi jumla wa kolesteroli, triglycerides na HbA1c.<\/p>\n

"Ingawa haishangazi kwamba kuwa hai zaidi kuna faida kwa afya ya moyo, jambo jipya katika utafiti huu ni kuzingatia tabia mbalimbali katika siku nzima ya saa 24. Mbinu hii itaturuhusu hatimaye kutoa mapendekezo ya kibinafsi ili kuwafanya watu kuwa watendaji zaidi kwa njia zinazowafaa,\u201d alisema mwandishi mkuu wa pamoja wa utafiti huo, Profesa Mark Hamer.<\/p>\n

Watafiti pia walichambua kile kilichotokea wakati mtu alibadilisha viwango tofauti vya tabia moja ya harakati na nyingine kila siku kwa wiki. Faida za juu zilizingatiwa wakati kukaa kulibadilishwa na wastani hadi kwa nguvu shughuli<\/a>.<\/p>\n

"Kwa mwanamke mwenye umri wa miaka 54 mwenye BMI wastani wa 26.5, kwa mfano, mabadiliko ya dakika 30 yaliyotafsiriwa kuwa kupungua kwa 0.64 kwa BMI, ambayo ni tofauti ya 2.4%. Kubadilisha dakika 30 za muda wa kukaa kila siku au kulala kwa mazoezi ya wastani au ya nguvu kunaweza pia kutafsiri kuwa kupungua kwa 2.5 cm (2.7%) katika mzunguko wa kiuno au kupungua kwa 1.33 mmol\/mol (3.6%) katika hemoglobin4 ya glycated," taarifa ya habari ilisema.<\/p>\n

Kulingana na watafiti, kufanya mabadiliko madogo kama kubadilisha dawati la kukaa na dawati lililosimama kwa masaa machache kwa siku, ni njia mojawapo ya kupunguza muda wa kukaa katika utaratibu wa kazi.<\/p>\n

"Kushughulika sio rahisi kila wakati, na ni muhimu kufanya mabadiliko ambayo unaweza kushikamana nayo kwa muda mrefu na ambayo unafurahiya - chochote kinachoongeza mapigo ya moyo wako kinaweza kusaidia. Kujumuisha 'vitafunio vya shughuli' kama vile kutembea huku unapokea simu, au kuweka kengele ili kuamka na kuruka nyota kila saa ni njia nzuri ya kuanza kufanya shughuli katika siku yako, ili kukufanya uwe na mazoea ya kuishi kwa afya njema, maisha hai," James Leiper, mkurugenzi msaidizi wa matibabu katika Wakfu wa Moyo wa Uingereza, alisema.<\/p>","protected":false},"author":2,"featured_media":8815,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-8814","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nSitting Too Much? Any Activity, Even Sleeping, Is Better For Your Heart Health Than That - Urban Care Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbancare.clinic\/sw\/kukaa-sana-shughuli-yoyote-hata-kulala-ni-bora-kwa-afya-ya-moyo-wako-kuliko-hiyo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sitting Too Much? Any Activity, Even Sleeping, Is Better For Your Heart Health Than That - Urban Care Clinic\" \/>\n<meta property=\"og:description\" content=\"Don't want to hit the gym at all? Then it's better to sleep than to sit all day on your couch. A new study says that compared to sitting idle, any activity is better for your heart health \u2014 even sleeping.Researchers from UCL Surgery and Interventional Science and the Institute of Sport, Exercise and Health explored the link between various patterns of daily movements and heart health. They found that replacing sedentary behavior, at least for five minutes a day, with moderate exercise can bring maximum benefits, followed by light activity, standing and sleeping."The big takeaway from our research is that while small changes to how you move can have a positive effect on heart health, the intensity of movement matters," Dr. Jo Blodgett, first author of the study, said in a media release. "The most beneficial change we observed was replacing sitting with moderate to vigorous activity \u2013 which could be a run, a brisk walk, or stair climbing \u2013 basically any activity that raises your heart rate and makes you breathe faster, even for a minute or two."The findings will be published in the European Heart Journal. Based on a data analysis of six studies, the team examined a total of 15,246 people from five countries. They looked at the movement patterns of the participants using a wearable device that tracked their activities throughout the day.Heart health was measured in terms of six indicators: body mass index (BMI), waist circumference, HDL cholesterol, HDL-to-total cholesterol ratio, triglycerides and HbA1c."Though it may come as no surprise that becoming more active is beneficial for heart health, what's new in this study is considering a range of behaviors across the whole 24-hour day. This approach will allow us to ultimately provide personalized recommendations to get people more active in ways that are appropriate for them," said joint senior author of the study, Professor Mark Hamer.Researchers also analyzed what happened when a person switched various amounts of one movement behavior with another each day for a week. The maximum benefits were observed when sitting was replaced by moderate to vigorous activity."For a 54-year-old woman with an average BMI of 26.5, for example, a 30-minute change translated into a 0.64 decrease in BMI, which is a difference of 2.4%. Replacing 30 minutes of daily sitting or lying time with moderate or vigorous exercise could also translate into a 2.5 cm (2.7%) decrease in waist circumference or a 1.33 mmol\/mol (3.6%) decrease in glycated haemoglobin4," the news release said.According to the researchers, making small changes like replacing the sitting desk with a standing desk for a few hours a day, is one way to reduce sitting time in the work routine."Getting active isn't always easy, and it's important to make changes that you can stick to in the long term and that you enjoy \u2013 anything that gets your heart rate up can help. Incorporating 'activity snacks' such as walking while taking phone calls, or setting an alarm to get up and do some star jumps every hour is a great way to start building activity into your day, to get you in the habit of living a healthy, active lifestyle," James Leiper, associate medical director at the British Heart Foundation, said.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/urbancare.clinic\/sw\/kukaa-sana-shughuli-yoyote-hata-kulala-ni-bora-kwa-afya-ya-moyo-wako-kuliko-hiyo\/\" \/>\n<meta property=\"og:site_name\" content=\"Urban Care Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/urbancarezanzibar\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-10T06:08:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that.jpg\" \/>\n<meta name=\"author\" content=\"Urban Care Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Urban Care Clinic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"dakika 3\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/urbancare.clinic\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/urbancare.clinic\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that\/\"},\"author\":{\"name\":\"Urban Care Clinic\",\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c\"},\"headline\":\"Sitting Too Much? 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Shughuli Yoyote, Hata Kulala, Ni Bora kwa Afya ya Moyo Wako Kuliko Hiyo - Kliniki ya Huduma ya Mjini","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/urbancare.clinic\/sw\/kukaa-sana-shughuli-yoyote-hata-kulala-ni-bora-kwa-afya-ya-moyo-wako-kuliko-hiyo\/","og_locale":"en_US","og_type":"article","og_title":"Sitting Too Much? Any Activity, Even Sleeping, Is Better For Your Heart Health Than That - Urban Care Clinic","og_description":"Don't want to hit the gym at all? Then it's better to sleep than to sit all day on your couch. A new study says that compared to sitting idle, any activity is better for your heart health \u2014 even sleeping.Researchers from UCL Surgery and Interventional Science and the Institute of Sport, Exercise and Health explored the link between various patterns of daily movements and heart health. They found that replacing sedentary behavior, at least for five minutes a day, with moderate exercise can bring maximum benefits, followed by light activity, standing and sleeping.\"The big takeaway from our research is that while small changes to how you move can have a positive effect on heart health, the intensity of movement matters,\" Dr. Jo Blodgett, first author of the study, said in a media release. \"The most beneficial change we observed was replacing sitting with moderate to vigorous activity \u2013 which could be a run, a brisk walk, or stair climbing \u2013 basically any activity that raises your heart rate and makes you breathe faster, even for a minute or two.\"The findings will be published in the European Heart Journal. Based on a data analysis of six studies, the team examined a total of 15,246 people from five countries. They looked at the movement patterns of the participants using a wearable device that tracked their activities throughout the day.Heart health was measured in terms of six indicators: body mass index (BMI), waist circumference, HDL cholesterol, HDL-to-total cholesterol ratio, triglycerides and HbA1c.\"Though it may come as no surprise that becoming more active is beneficial for heart health, what's new in this study is considering a range of behaviors across the whole 24-hour day. This approach will allow us to ultimately provide personalized recommendations to get people more active in ways that are appropriate for them,\" said joint senior author of the study, Professor Mark Hamer.Researchers also analyzed what happened when a person switched various amounts of one movement behavior with another each day for a week. The maximum benefits were observed when sitting was replaced by moderate to vigorous activity.\"For a 54-year-old woman with an average BMI of 26.5, for example, a 30-minute change translated into a 0.64 decrease in BMI, which is a difference of 2.4%. Replacing 30 minutes of daily sitting or lying time with moderate or vigorous exercise could also translate into a 2.5 cm (2.7%) decrease in waist circumference or a 1.33 mmol\/mol (3.6%) decrease in glycated haemoglobin4,\" the news release said.According to the researchers, making small changes like replacing the sitting desk with a standing desk for a few hours a day, is one way to reduce sitting time in the work routine.\"Getting active isn't always easy, and it's important to make changes that you can stick to in the long term and that you enjoy \u2013 anything that gets your heart rate up can help. Incorporating 'activity snacks' such as walking while taking phone calls, or setting an alarm to get up and do some star jumps every hour is a great way to start building activity into your day, to get you in the habit of living a healthy, active lifestyle,\" James Leiper, associate medical director at the British Heart Foundation, said.","og_url":"https:\/\/urbancare.clinic\/sw\/kukaa-sana-shughuli-yoyote-hata-kulala-ni-bora-kwa-afya-ya-moyo-wako-kuliko-hiyo\/","og_site_name":"Urban Care Clinic","article_publisher":"https:\/\/www.facebook.com\/urbancarezanzibar","article_published_time":"2023-11-10T06:08:07+00:00","og_image":[{"url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that.jpg","type":"","width":"","height":""}],"author":"Urban Care Clinic","twitter_card":"summary_large_image","twitter_image":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/11\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that.jpg","twitter_misc":{"Written by":"Urban Care Clinic","Est. reading time":"dakika 3"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/urbancare.clinic\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that\/#article","isPartOf":{"@id":"https:\/\/urbancare.clinic\/sitting-too-much-any-activity-even-sleeping-is-better-for-your-heart-health-than-that\/"},"author":{"name":"Urban Care Clinic","@id":"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c"},"headline":"Sitting Too Much? 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