Nā ʻōlelo aʻo wikiwiki
- E kaulike ma luna o hoʻokahi wāwae ʻoiai e palaki niho ana ʻoe.
- E hoʻomaʻamaʻa i ke kū ʻana mai kahi noho me ka hoʻohana ʻole o nā lima.
- E mālama mau i kahi papa a pā ma kahi e hiki ai ke kiʻi.
E noʻonoʻo i ka manawa hope āu i kū ai ma luna o hoʻokahi wāwae. Ma ka ʻaʻahu kāmaʻa wāwae paha, a ma ka hele ʻana ma luna o kahi kīʻohaʻoha. Ua haʻalulu anei ʻoe? Ua kiʻi i ka pā? Hoʻōki ka hapa nui o kākou i ka ʻike i ko kākou kaulike a hiki i ka lā e hāʻule ai ia. A i ia wā, ua nalowale mua ia no kekahi manawa.
ʻAʻole he ʻano paʻa ke kaulike āu i loaʻa a ʻole paha. He akamai ia a kou kino e mālama mau ai ma o ka hoʻomaʻamaʻa mau, a kiʻi ia i ʻekolu ʻōnaehana e hana pū ana: kou pepeiao loko, kou mau maka, a me nā sensa o kou mau ʻiʻo a me nā ʻami nāna e haʻi i kou lolo i kahi o kou mau lālā ma ka lewa. Loli lākou ʻekolu me ka makahiki. ʻO ka nūhou maikaʻi, ʻo ia ka mea like e holo ana ma loko o ʻaneʻane nā mea a pau o ke olakino kino. ʻO ka mea āu e hoʻomaʻamaʻa ai, mālama ʻoe. ʻO ka mea āu e hoʻōki ai i ka hoʻohana, nalo mālie ʻoe.
No ke aha e nalo ai ke kaulike, a he aha ke kumu e kūpono ai i kou ʻike
Mai kekahi wahi i ko kākou mau makahiki kanakolu a kanahā, nalo mālie kā kākou ʻiʻo, ʻoi aku ma nā wāwae a me nā pāpā e mālama paʻa iā kākou. Lohi iki nā hōʻailona nūnū ma waena o ka lolo a me ka ʻiʻo. Loli ka ʻike maka. Mālie aʻe ka hōʻike mai ko kākou mau wāwae. ʻAʻole hana kēia i loko o hoʻokahi pō, a no laila pono ia e ʻalo i ka poʻe. ʻAʻole ʻoe e ʻike iā ʻoe iho e lilo ana i mea paʻa ʻole e like me kou ʻike i kahi ʻiʻo i huki ʻia. ʻIke wale ʻoe, i kekahi lā, e paʻa nui aku ana ʻoe i ke kaola.
ʻOi aku ka koʻikoʻi o kēia ma mua o kona kani. ʻO ka hāʻule ke kumu nui o ka ʻeha no nā makua 65 a ʻoi aku, a he koʻikoʻi nā helu. Wahi a ka CDC, ʻoi aku ma mua o hoʻokahi o nā makua ʻehā e haʻi i kekahi hāʻule i kēlā me kēia makahiki, a hoʻouna ka hāʻule i miliona kānaka i nā keʻena pilikia koke i kēlā me kēia makahiki. Hiki i hoʻokahi hāʻule ke haki i kahi pāpā a hoʻonāueue paha i ka hilinaʻi o kekahi a hoʻomaka lākou e hana emi, kahi e nāwaliwali aku ai lākou a hoʻonui i ka hiki o ka hāʻule aʻe.
ʻO kēlā hapa hope ka poʻai e kūpono ke wāwahi. He kumu pilikia ka makaʻu i ka hāʻule iā ia iho. Ke makaʻu ka poʻe i ka hāʻule, neʻe pinepine lākou i ka liʻiliʻi, a ʻo ka neʻe liʻiliʻi ka mea pono e ʻuʻuʻina i ka ikaika a me ke kaulike i pale iā lākou.
Aia kekahi ʻaoʻao ʻoluʻolu. Pane wikiwiki ke kaulike i ka hoʻomaʻamaʻa, ma kēlā me kēia makahiki. Hōʻike ka noiʻi i loiloi ʻia e nā keʻena olakino lehulehu e hiki i nā polokalamu e hui ana i ka hana ikaika a me ke kaulike ke hoʻēmi maoli i ka hiki o ka hāʻule i nā makua. ʻAʻole ʻoe i paʻa i ka paʻa āu i loaʻa i kēia lā.
ʻO ka mea e kōkua maoli ai
ʻAʻole ʻo ke ala hana pono loa hoʻokahi hoʻomaʻamaʻa kupua. He hui: ka hana e hoʻoweliweli pololei i kou kaulike, me ka hana ikaika no kou mau wāwae a me ke kikowaena o kou kino, hana ʻia me ka mau. Kuhikuhi nā alakaʻi aupuni e hoʻokomo nā makua 65 a ʻoi aku i nā hana kaulike me ka hoʻoikaika ʻiʻo ʻelua manawa ma ka pule ma ka liʻiliʻi, a me ka pahuhopu maʻamau o ma kahi o 150 minuke o ka neʻe waena e like me ka hele wāwae wikiwiki.
Eia ka hapa e nalo i ka poʻe. No ka hoʻomaikaʻi i ke kaulike, pono ʻoe e hoʻoweliweli mālie iā ia. ʻAʻole kūkulu nui ke kū paʻa me nā wāwae ʻelua i kanu ʻia. Makemake ʻoe i nā kūlana e hana iki iā ʻoe e kū pololei, ma kahi e palekana ai kahi hāʻule.
Kekahi mau neʻe e hoʻomaka ai
E hana i kēia kokoke i kahi papa, kahi noho paʻa, a i ʻole kahi pā, i loaʻa mau iā ʻoe kekahi mea e ʻapo ai. E mālama i kou lima kokoke ʻoiai ʻaʻole pono iā ʻoe.
- Kū ma luna o hoʻokahi wāwae. E paʻa i ka papa, e hāpai i hoʻokahi wāwae i kekahi mau ʻiniha mai ka papahele, a kaulike ma luna o ka ʻē wāwae. E pahuhopu i ka 10 a i ka 30 kekona, a laila e hoʻololi. I ka maʻalahi ʻana, e hoʻāʻo me hoʻokahi welau manamana lima wale nō ma ka papa, a laila me ka lima ʻole.
- Hele talon-a-manamana wāwae. E hele ma kahi laina pololei me ke kau ʻana i ka talon o hoʻokahi wāwae pololei i mua o nā manamana o kekahi, e like me kahi kaula maʻalewa lohi. ʻUmi ʻanuʻu, e huli, e hoʻi mai. Maikaʻi loa kahi keʻena me kahi pā ma kekahi ʻaoʻao.
- Noho-a-kū. Mai kahi noho, e kū i luna me ka hoʻohana ʻole o nā lima, a laila e noho hou me ka mana. Kūkulu kēia i ka ikaika wāwae a pāpā pololei e mālama paʻa iā ʻoe. E hana i ka 8 a i ka 12.
- Hoʻololi kaumaha. E kū me nā wāwae ma ka laula pāpā a e hoʻololi mālie i kou kaumaha ma luna o hoʻokahi wāwae, e hāpai iki ana i kekahi, a laila i kekahi ʻaoʻao. Maʻalahi a me ke kāwele ʻole.
He lawa ʻelua a ʻekolu o kēia, i kekahi mau lā o ka pule, no ka hoʻomaka. Hiki iā ʻoe ke hoʻopili iā lākou i nā mea āu e hana mua ana. E kaulike ma luna o hoʻokahi wāwae ʻoiai e palaki niho ana ʻoe. E hana i nā noho-a-kū ʻoiai e wela ana ka ipuhao wai. ʻAʻole pono ka hoʻomaʻamaʻa e ʻike me he hoʻomaʻamaʻa lā e hana ai.
E hoʻopaʻakikī iā ia, mālie
Ke ʻike maʻalahi kekahi neʻe, ua ʻoi aku ʻoe ma luna ona, a hoʻōki ka maʻalahi i ke kūkulu i kekahi mea. E hoʻonui iā ia me ke akahele. E mālama lōʻihi aku i ke kū hoʻokahi wāwae. E hoʻokuʻu i ka papa. E hoʻāʻo iā ia me nā maka pani no kekahi mau kekona (kālele ʻoi aku kēia i kēlā mau sensa pepeiao loko a ʻiʻo, no ka mea ua lawe ʻoe i ka ʻike maka mai ka hoʻohālikelike). E kū ma luna o kahi uluna sofa a kāwele i pelu ʻia no kahi ʻili ʻoi aku ka palupalu a maopopo ʻole.
ʻO ke kānāwai e mālama palekana ai i kēia he maʻalahi: e hoʻoweliweli lawa i hiki ai iā ʻoe ke kālele, ʻaʻole hoʻoweliweli loa a ʻike maoli ʻoe i ka palekana ʻole. He haʻalulu liʻiliʻi ka hana e hana ana. He hōʻeha maoli ke ʻano ua hele ʻoe i kahi mamao loa, wikiwiki loa.
Kōkua pū nā papa, inā makemake ʻole ʻoe e hele hoʻokahi. He hōʻike maikaʻi ko ka taichi no ke kaulike a me ka pale hāʻule, a he maʻalahi, he pili kanaka, a he ʻolu i nā ʻami. Hāʻawi kekahi mau kaiāulu i nā polokalamu hoʻonohonoho e like me A Matter of Balance ma o nā kikowaena makua a i ʻole nā hui olakino kūloko.
He aʻo ma mua o kou hoʻomaka ʻana
Inā ua loaʻa iā ʻoe kahi hāʻule hou, poniuniu ke kū ʻoe, loaʻa kekahi kūlana e pili ana i kou pepeiao loko, kou mau aʻalolo, a i ʻole nā ʻami, a i ʻole ʻaʻole maopopo iā ʻoe kahi e hoʻomaka ai, e kamaʻilio mua me kāu kauka a i ʻole kahi fisioterapista. Hiki iā lākou ke nānā i ka mea e hoʻokumu nei i kekahi paʻa ʻole a hoʻololi i nā hoʻomaʻamaʻa iā ʻoe. ʻAʻohe makana no ke kuhi. A inā ua lilo ka kaulike i hopohopo e hoʻōliʻiliʻi nei i kou honua, ʻo ia kumu ikaika e noi ai i ke kōkua, ʻaʻole e ʻae mālie iā ia.
No ka hapa nui, akā, he maʻalahi a manuahi ke ala i mua. He minuke kokoke i ka papa kīhini, kekahi mau lā o ka pule. ʻAʻole ʻoe e pale wale nei i kahi hāʻule i kekahi lā. Ke mālama nei ʻoe i ka hilinaʻi maʻalahi e kiʻi ai i ka papa luna, e hele ma luna o kahi ʻanuʻu hau, e pāʻani ma ka papahele me kahi moʻopuna, a hilinaʻi i kou mau wāwae ʻelua iho. He kūpono kēlā i kahi hana liʻiliʻi i kēlā me kēia lā. E hoʻomaka i kēia lā, a e hoʻomaka me ka maʻalahi.
Nā kumu
- CDC, Facts About Falls
- CDC, What Counts as Physical Activity for Older Adults
- National Institute on Aging / NIH, Physical activity programs for balance and fall prevention in elderly: A systematic review