Masana suna kiran microbreak duk wani tsari na ɗan gajeren lokaci wanda ke karya ka'idodin aikin jiki ko tunani. Hutu na iya wucewa daga ƴan daƙiƙa zuwa ƴan mintuna kuma yana iya zama wani abu daga yin shayi zuwa mikewa ko kallon bidiyo.
Babu wata yarjejeniya kan tsawon lokacin da ya kamata micro-break ya daɗe da sau nawa ya kamata a ɗauka, don haka ya kamata a yi gwaji. A zahiri, idan kuna jingina baya a kan kujera akai-akai don yin magana akan wayar ko duba wayoyinku, ƙila kun riga kuna amfani da dabarar microbreak. A cewar Suyul Kim, ɗalibin da ya kammala karatun digiri na Jami'ar Illinois da sauran ƙwararrun ƙwararrun ƙwararrun ƙwayoyin cuta, akwai ƙa'idodi guda biyu kawai: hutu ya kamata ya zama gajere kuma na son rai. "Amma a aikace, hutun mu kawai shine abincin rana, kodayake wasu kamfanoni suna ba da ƙarin hutu, yawanci mintuna 10-15," in ji Kim.
Tasirin kwantar da hankali
An fara nazarin Microbreaks a ƙarshen 1980 ta masu bincike a Cibiyar Nazarin Tsaro da Lafiya ta Ƙasa a Ohio da Jami'ar Purdue a Indiana. Sun so su gano ko gajeren hutu na iya ƙara yawan aiki ko rage damuwa na ma'aikaci. Don yin wannan, sun ƙirƙiri wani yanayi na ofishin wucin gadi kuma sun gayyaci mahalarta 20 don "aiki" a can har tsawon kwanaki biyu, suna yin aikin shigar da bayanai.
An ba kowane ma'aikaci damar ɗaukar ƙaramin hutu ɗaya kowane minti 40. A lokacin hutun, wanda yawanci yana ɗaukar daƙiƙa 27 kawai, mahalarta sun daina aiki amma sun kasance a wurin aikinsu. Masanan kimiyyar sun bi diddigin bugun zuciya da aikin “ma’aikatansu” kuma sun gano cewa dakatarwar ba ta da taimako kamar yadda suke fata. Har ma ma'aikata sun yi muni akan wasu ayyuka bayan microbreak, kamar buga ƙasa da rubutu a minti daya. Amma an kuma gano ma’aikatan da suka dauki tsawon hutu suna da karancin bugun zuciya da kuma karancin kurakurai.
Yanzu akwai tudun shaida cewa gajeren hutu yana rage damuwa kuma yana sa ƙwarewar aikin gabaɗaya ta fi jin daɗi. Bayan shekaru da yawa na ƙarin bincike, ƙananan ƙwayoyin cuta sun tabbatar da tasiri, kuma sakamakon binciken farko na rashin tausayi ya kasance saboda gaskiyar cewa hutun ya kasance gajere.
mikewa - yana da mahimmanci
An yi imani da cewa micro-breaks taimaka wajen jimre da dogon sedentary aiki, kawar da jiki tashin hankali na jiki.
"Muna ba da shawarar hutu ga duk abokan cinikinmu. Yana da mahimmanci a yi hutu na yau da kullun. Yana da kyau ka yi abin da kake jin daɗi a lokacin hutu, amma ba shakka yana da kyau ka huta jikinka ba kwakwalwarka ba, kuma maimakon kallon bidiyo a shafukan sada zumunta, yana da kyau ka sami motsa jiki, misali, barin tebur," in ji Katherine. Metters, likitan kwantar da hankali da ƙwararrun lafiya da aminci a Ergonomics Consultancy Posturite.
Sabbin bayanai daga Ma'aikatar Lafiya ta Burtaniya sun nuna girman matsalar, wanda gajeriyar hutu ke taimakawa wajen magance. A cikin 2018, akwai ma'aikata 469,000 a Burtaniya tare da raunuka da matsalolin musculoskeletal a wurin aiki.
Wani yanki inda microbreaks ke da amfani shine a cikin tiyata. A cikin filin da ke buƙatar daidaitattun daidaito, inda kurakurai a kai a kai ke haifar da mutuwar majiyyata, yana da mahimmanci ga likitocin tiyata kada su wuce gona da iri. A cikin 2013, wasu masu bincike guda biyu daga Jami'ar Sherbrooke da ke Quebec sun yi nazarin likitocin fiɗa 16 don ganin yadda hutun daƙiƙa 20 zai shafi gajiyar jiki da ta hankali.
A lokacin gwajin, likitocin sun yi ayyuka masu rikitarwa, sannan kuma an tantance yanayin su a cikin dakin na gaba. A can, an umarce su da su bibiyi tsarin tauraro mai almakashi na tiyata don ganin tsawon lokacin da daidai yadda za su iya ɗaukar nauyi mai nauyi a hannun su wanda ya miƙe. Ana gwada kowane likitan fiɗa sau uku: sau ɗaya kafin a yi tiyata, sau ɗaya bayan tiyata inda aka ba su izinin karya ƙananan ƙwayoyin cuta, da kuma sau ɗaya bayan tiyata ba tare da tsayawa ba. A lokacin hutu, a takaice suka bar dakin tiyata kuma suka yi wani mikewa.
An gano cewa likitocin fida sun fi sahihanci sau bakwai a gwajin bayan an yi musu tiyata, inda aka ba su damar yin gajeriyar hutu. Sun kuma ji ƙarancin gajiya kuma sun sami ƙarancin baya, wuya, kafada da ciwon wuyan hannu.
Ƙwararren ƙwararru
A cewar masanin zamantakewa Andrew Bennett, microbreaks yana sa ma'aikata su kasance masu faɗakarwa da faɗakarwa da rashin gajiya. To menene madaidaicin hanyar hutu? Ga wasu shawarwari daga masana.
“Hanya mai kyau don tilasta wa kanku yin hutu ita ce sanya babban kwalban ruwa a kan tebur kuma ku sha akai-akai. Ba dade ko ba dade za ku shiga bayan gida - wannan hanya ce mai kyau don mikewa da zama cikin ruwa,” in ji Osman.
Babban shawarar Bennett shine kada ya tsawaita hutu. Metters yana ba da shawarar yin ɗan mikewa a teburin ku, tashi sama da ganin abin da ke faruwa a waje, wanda zai kwantar da hankalin ku da idanunku. Idan kun damu cewa za ku yi wahala a yada hutun ku daidai, saita mai ƙidayar lokaci.