Manaʻo ka hapa nui o ka ʻōlelo aʻo no ka hoʻoikaika kino he manawa kaʻawale kou, he wahi e hoʻololi lole ai, a me ka ikaika e hiki mai. I kahi lā maʻamau, ʻaʻohe o kekahi o ia mau mea iā mākou he nui. No laila ʻaʻole loaʻa ka hoʻoikaika kino, a laila ʻeha mākou no ka hoʻoikaika kino ʻaʻole i loaʻa.
Aia kekahi ala ʻē aʻe. Kapa ʻia he meaʻai hoʻoikaika kino, a ʻo ka inoa ka manaʻo holoʻokoʻa. Ma kahi o hoʻokahi ʻaina nui o ka neʻe, lawe ʻoe i nā nahu liʻiliʻi i ka lā. He minuke wikiwiki ma luna o ke alapiʻi. ʻUmi squat ʻoiai e hana ʻia ana ke kofe. He nahu o nā lele ʻana ma mua o kou noho hou ʻana. He pōkole kēlā me kēia, i kekahi manawa ma lalo o ka minuke, a hana ʻoe i kekahi mau mea ke kūpono lākou.
ʻO ka ʻāpana kupanaha, helu ʻia kēia. Helu ʻia maoli.
No ke aha e hana ai nā nahu liʻiliʻi
No kahi manawa lōʻihi ʻo ka manaʻo pono ka neʻe e mau e koʻikoʻi ai. ʻAʻole pēlā wahi a ka noiʻi hou aʻe. Ke hana nā mākua noho wale i kēia mau nahu pōkole me ka hanu iki, kekahi mau manawa i ka lā, hoʻomaikaʻi ko lākou olakino puʻuwai-hanu ma ke ʻano koʻikoʻi. Ua loaʻa i kekahi loiloi ʻōnaehana o nā haʻawina ma nā mākua hana ʻole i ka ʻike i hoʻokiʻekiʻe ka nahu hoʻoikaika i ka olakino me ka hōʻike paʻa waena, e hoʻohana ana i nā nahu o ʻelima minuke a emi paha i hana ʻelua mau manawa i ka lā.
ʻAʻole mālama kou kino i kahi uaki helu manawa e uku wale i ka hoʻoikaika mau. Pane ia i ka nui. ʻO kekahi mau nui liʻiliʻi i hoʻolaha ʻia ma kahi lā e noi mau ana i kou puʻuwai a me kou māmā e hana ʻoi aku ka ikaika ma mua o ka maʻamau, a ʻo kēlā noi ka mea e holo ai ka hoʻololi.
ʻAe nā alakaʻi mana, ma ke ʻano. ʻŌlelo ka CDC ma ke ʻano maopopo hiki iā ʻoe ke wāwahi i kāu hana pule "i nā ʻāpana manawa liʻiliʻi aʻe," a "ʻoi aku ka maikaʻi o kekahi hana kino ma mua o ka ʻole." ʻAʻole ʻoe i koi ʻia e hana iā ia a pau i ka manawa hoʻokahi. Ua manaʻo wale mākou pēlā.
He aha maoli ka mea e helu ʻia ma ke ʻano he hoʻokahi
He nahu hoʻoikaika kino kēlā me kēia nahu pōkole e hanu nui ai ʻoe a hana ai kou mau ʻiʻo. Kekahi mau mea maʻalahi:
- Ka piʻi i hoʻokahi a ʻelua paha pae alapiʻi ma kahi pana maikaʻi
- ʻUmi a ʻumikūmālima squat, e paʻa ana i kahi pā inā pono ʻoe i ke kaulike
- He nahu o nā push-up paia a i ʻole nā push-up pā
- Ka hele kūʻī ma ka wahi a i ʻole nā lele ʻana no kanakolu a kanaono kekona
- He hele wāwae wikiwiki i ka pahu leka a hoʻi, me ka manaʻo
- Ka piʻi wāwae ʻoiai e kāhili niho ana
ʻAʻohe lako kūikawā a ʻaʻohe hana hoʻomehana. Haʻahaʻa ka pae me ka manaʻo. Inā hiki iā ʻoe ke hana i ʻekolu o kēia i kahi lā, he lā maikaʻi kēlā.
Pehea e kūpono ai lākou i kahi lā maoli
ʻO ka maiau, ʻo ia ke kau ʻana i ka neʻe ma luna o kekahi mea āu e hana mau ana. ʻAʻole ʻoe pono e hoʻomanaʻo i kahi hana hou e like me ke kau ʻana iā ia ma luna o kahi mea kahiko.
- E koho i kahi heleuma. Ka ipuhao, ka lua, ka hopena o kahi hālāwai, ka manawa āu e iho ai mai ke kaʻa.
- E hoʻopili i hoʻokahi nahu iā ia. "ʻOiai e paila ana ka ipuhao, hana au i nā squat." ʻO ia ka lula holoʻokoʻa.
- E mālama iā ia pōkole a wikiwiki iki. Makemake ʻoe e ʻike i kou hanu e piʻi ana, ʻaʻole e luku ʻia.
- E ʻae iā lākou e hōʻahu. ʻEkolu nahu o hoʻokahi a ʻelua minuke, i ka hapa nui o nā lā, he hoʻomaka maoli.
I nā haʻawina, kūpaʻa nā kānaka me kēia me ke kupanaha. Holo ka pili ma kahi loiloi ma kahi o 91 pākēneka, ʻoi aku ka kiʻekiʻe ma mua o ka mea i ʻike ʻia e ka hapa nui o nā papahana hale haʻuki. Lanakila ka pōkole a hiki ma luna o ka lōʻihi a makaʻu ʻia, ʻaneʻane i nā manawa a pau.
He ʻōlelo ʻoluʻolu ma mua o kou hoʻomaka
Ua manaʻo ʻia kēia mau nahu e pōkole a ikaika iki, no laila e hoʻohana i ke akamai. Inā loaʻa iā ʻoe kahi maʻi puʻuwai, hāpai ʻoe, ua noho wale loa ʻoe, a i ʻole ke mālama nei i kahi ʻeha, he mea pono e nānā wikiwiki me kāu kauka ma mua o kou hoʻohui i ka ikaika. E lele i kekahi mea e lawe mai i ka ʻeha umauma, poʻo wīwī, a i ʻole ka ʻeha hui ʻiʻo ʻoi, a e hoʻomaʻalili i ka hoʻoikaika e kūpono i ke kino iā ʻoe i kēia lā. Hiki iā ʻoe ke hana i nā squat i kahi noho, e kaomi i ke paia ma kahi o ka papahele, a e hele wāwae wikiwiki ma kahi o ka lele. ʻAʻohe o kēlā e hoʻohelu emi iā ia.
ʻAʻole pani nā nahu hoʻoikaika kino i nā mea a pau. Inā makemake ʻoe e kūkulu i ka ikaika maoli a hoʻomaʻamaʻa no kekahi mea, makemake ʻoe ma hope i nā hana lōʻihi a hoʻonohonoho aʻe. Akā ma ke ʻano he ala e hoʻōki ai i ka pahele āpau a ʻole a e hoʻihoʻi i ka neʻe i kahi lā maʻamau, paʻakikī ke lanakila iā lākou. ʻO ka hoʻoikaika kino maikaʻi loa ka mea āu e hana maoli ai. ʻIke ʻia hiki ke lilo ia i mea liʻiliʻi loa.
Nā kumu
- Cleveland Clinic, What Are Exercise Snacks?
- BMJ Group, Exercise snacks may boost cardiorespiratory fitness of physically inactive adults
- Centers for Disease Control and Prevention, Adult Activity: An Overview