Nā ʻōlelo aʻo wikiwiki
- E ana i ka mea hiki iā ʻoe ke hana, ʻaʻole i kou kaumaha wale.
- E nānā i kēlā me kēia ʻeono pule, ʻaʻole i kēlā me kēia kakahiaka.
- Inā hōʻino kahi helu i kou lā, e mālama i ke kaupaona.
Aia kahi ʻano o ka nānā ʻana i ka holomua e kōkua ai. ʻIke ʻoe ua maʻalahi i kēia manawa ka hele wāwae i hoʻonāwaliwali iā ʻoe ma mua, a hoʻoulu ia i kou makemake e hoʻomau. A aia kahi ʻano e ʻeha ai. Kau ʻoe ma luna o ke kaupaona, piʻi ka helu i hoʻokahi paona, a ʻawaʻawa ka lā holoʻokoʻa ma mua o kou inu kope ʻana.
He maʻa like. He mau hopena ʻokoʻa loa. ʻO ka ʻokoʻa, ʻo ka mea āu e ana ai a me ka paʻa o kou paʻa ʻana iā ia.
Inā ke hoʻoneʻe nei ʻoe i kou kino i kekahi ʻāpana e paʻa aʻe a mālie aʻe ai, ʻo ka mea hope loa āu e makemake ai ʻo kahi maʻa nānā e hāʻawi i kou ʻano i kahi helu. No laila e hana kāua i ka nānā e hana no ʻoe ma kahi o ke ʻano ʻē.
Haʻi ke kaupaona i kahi moʻolelo liʻiliʻi a walaʻau
Lele ke kaupaona o kēlā me kēia lā no nā kumu ʻaʻole pili i ka momona. Ka wai, ka paʻakai, ka hiamoe, nā hōmona, ka manawa āu i kau ai, inā ua hele ʻoe i ka lua. Hiki i ka helu o hoʻokahi kakahiaka ke lele i ʻelua a ʻekolu paona a manaʻo aneane ʻole. Inā ua hoʻomaka ʻoe i ka hoʻomaʻamaʻa ikaika, hiki paha iā ʻoe ke loaʻa iki ke kaupaona ʻoiai kūpono aʻe kou lole, no ka mea paʻa ka ʻiʻo.
ʻAʻole ka kaupaona he mea ʻole. He leo mālie hoʻokahi wale nō ia o kahi kamaʻilio nui aʻe, a ʻaʻole pono ia e walaʻau.
Nā mea maikaʻi aʻe e ana ai
He nui nā hōʻailona ʻoiaʻiʻo aʻe o ke olakino kino ma mua o ke kaupaona, a maikaʻi ka nānā ʻana i ka hapanui o lākou e holomua. Hui ka Mayo Clinic i ke olakino kino holoʻokoʻa i mau wahi e pono ke nānā: pehea ka maikaʻi o ka mālama ʻana o kou puʻuwai a me kou māmā i ka hana, ka ikaika a me ka hoʻomanawanui o kou mau ʻiʻo, ka maʻalahi o ka neʻe ʻana o kou mau ʻami, a me ka haku ʻana o kou kino. Hiki iā ʻoe ke nānā i kēlā mau mea a pau me ke kaupaona ʻole ʻana iā ʻoe.
- Ka mea hiki iā ʻoe ke hana. E helu i kāu mau peʻahi ma mua o kou hoʻomaha ʻana. E ana i kahi hele wāwae a holo ma kahi ala paʻa. E ʻike i ka ʻeke ʻai kaumaha loa āu e hiki ke lawe i luna o ke alapiʻi me ke kū ʻole. Holomua kēia mau mea ma nā ʻano āu e hiki ke ʻike.
- Pehea ke ʻano o ka hana. Kahi alapiʻi i hoʻonāwaliwali iā ʻoe ma mua, a laila ʻaʻole, he holomua puʻuwai maoli ia. He ana maʻalahi ka hoʻāʻo kamaʻilio: i ka hana waena hiki iā ʻoe ke kamaʻilio akā ʻaʻole hīmeni.
- Ka pana puʻuwai i ka hoʻomaha. Ana ʻia i ka mea mua o ke kakahiaka, neʻe pinepine kēia i lalo i ka ulu ikaika ʻana o kou puʻuwai. He hōʻailona mālie a pono ia.
- Ke koena o kou ola. Ka hiamoe ʻoi aku ka maikaʻi. Ka hoʻomanawanui ʻoi aku. Ka ikehu paʻa aʻe ma ka hola 3 o ke awakea. He poʻo maopopo aʻe ma hope o ka hele wāwae. ʻO kēia nā kumu i hoʻomaka maoli ai ka hapanui o ka poʻe, a helu lākou he holomua ʻoiai ʻaʻohe ana e neʻe.
E nānā i kekahi manawa, ʻaʻole i nā manawa a pau
Loli mālie ke olakino kino, a hānai ka nānā pinepine loa iā ia i ka pīhoihoi. ʻOlelo aʻo ka Mayo Clinic e ana i kou mau ana ma kahi o ʻeono pule ma hope o kou hoʻomaka ʻana, a laila i kēlā me kēia manawa wale nō. ʻO kēlā kaʻawale ka mea hana holoʻokoʻa. Lōʻihi nā ʻeono pule no ka hōʻike ʻana o ka loli maoli, a kakaikahi i ʻole e heluhelu ai ʻoe i ka walaʻau o kēlā me kēia lā me he mea koʻikoʻi.
Inā makemake ʻoe i ka ʻikepili, maikaʻi kahi puke a i ʻole kahi polokalamu maʻalahi. Hiki i nā maʻa nānā ke hoʻopaʻa i ka wikiwiki, ka mamao, a me nā kapuaʻi me ka pololei, a hiki i ka ʻike i kahi holo mau ke hoʻoikaika maoli. E mālama wale iā lākou he aniani, ʻaʻole he luna kānāwai.
Ke huli ka nānā ʻana iā ʻoe
He pono e lawelawe ka ana i kou ola, ʻaʻole e hoʻomalu iā ia. He mau hōʻailona ʻoiaʻiʻo ua hāʻule ia:
- Hoʻololi ka helu i kou ʻano no ka lā holoʻokoʻa.
- Kau a ana ʻoe i nā manawa he nui i ka lā, a hiki ʻole ke hala i kahi lā me ka pīhoihoi ʻole.
- E hoʻopaʻi ʻoe iā ʻoe iho, me ka hoʻoikaika hou a i ʻole ka lele ʻai ʻana, no kahi heluhelu "ʻino."
- Ua hoʻōki ka nānā i ka lilo i ʻike a hoʻomaka i ka lilo i ʻōlelo hoʻoholo no kou maikaʻi paha.
Inā kani ʻike kēlā, he pono e hoʻi i hope, kau i ke kaupaona i loko o kahi keʻena no kahi manawa, a neʻe i ka mea āu e ʻike ai a me ka mea hiki iā ʻoe ke hana. A inā ua hoʻomaka nā manaʻo no ke kaupaona, ka ʻai, a i ʻole ka hoʻoikaika ke walaʻau, ke komo ʻino, a paʻakikī ke hoʻomalu, he mea maoli a maʻamau kēlā, a hiki i kahi kauka a kauka noʻonoʻo ke kōkua maoli. ʻAʻole ka ʻimi i ke kōkua he hana ʻoi. He mālama wale iā ʻoe iho.
ʻAʻole hoʻolaha ka hapanui o ka holomua iā ia. Hōʻike ia he puʻu i maʻalahi, he pō āu i hiamoe a ao, he ʻano i paʻa i kahi lā paʻakikī. E aʻo e helu i kēlā mau mea, a loaʻa iā ʻoe kahi ana e haʻi maoli iā ʻoe i ka ʻoiaʻiʻo.
Nā kumu
- Mayo Clinic, How fit are you? See how you measure up
- Harvard Health Publishing, Do fitness trackers really help people move more?
- Centers for Disease Control and Prevention, How to Measure Physical Activity Intensity