He mau kakahiaka, hiki mua mai ke kaumaha ma mua ou. Ala aʻe ʻoe me ka luhi, me he paia lā ka lā, a me he hōʻino lā ka manaʻo o ka hoʻoikaika kino. Makemake mākou e ʻōlelo maopopo i kēia ma mua o nā mea a pau: inā ʻo ia kou wahi, ʻaʻole ʻoe palaualelo a ʻaʻole ʻoe e hāʻule nei. Hoʻokahe ka manaʻo haʻahaʻa i ka wahie nō āu e pono ai e hana i ka mea kōkua. ʻAʻole ia he hewa ʻano. ʻO ia ke ʻano e hana ai ka manaʻo haʻahaʻa.
Eia ka ʻāpana e kūpono ke paʻa. ʻO ka neʻe kekahi o nā mea hoʻokiʻekiʻe manaʻo hilinaʻi loa o kākou, a ʻo ka nui e kōkua ai, ʻoi aku ka liʻiliʻi ma mua o kou manaʻo. ʻAʻole pono iā ʻoe he keʻena haʻuki, he papahana, a he hola. Pono iā ʻoe he mau minuke a me kahi kaupaona haʻahaʻa iki aʻe ma mua o ka maʻamau.
No ke aha e hoʻololi maoli ai ka neʻe i kou manaʻo
ʻAʻole kēia he ʻōlelo maʻamau no ka "e loaʻa wale i ka ea hou." Aia ka biology maoli ma lalo.
Ke neʻe ʻoe, hoʻokuʻu kou kino i nā kemika e hoʻomaʻalili ai i ka pane koʻikoʻi a hoʻokiʻekiʻe i kou manaʻo. Hoʻokuʻu pū ka hana paʻa, haʻahaʻa ka ikaika, i nā mea a ka poʻe noiʻi e kapa ai he neurotrophic growth factors, nā mea e kōkua ai i nā pūkino aʻalolo i loko o ka lolo e ulu a hana i nā pilina hou. ʻO kekahi ʻāpana o ka lolo i pili pono i ka manaʻo, ʻo ia ka hippocampus, ʻoi aku ka liʻiliʻi i nā kānaka kaumaha, a ʻōlelo ʻo Harvard Health e kākoʻo ka hoʻoikaika kino i ka ulu ʻana o nā pūkino aʻalolo ma laila, ka mea e kōkua ai i ka hoʻomaha ʻana i ke kaumaha i ka lōʻihi o ka manawa.
He mea hoʻoikaika maoli ka noiʻi. Hōʻike ʻo Mayo Clinic no kekahi poʻe, hiki i ka hoʻoikaika kino maʻamau ke hoʻomaha i nā hōʻailona o ke kaumaha a me ka piʻihau e like me ka lāʻau, ʻoiai ʻaʻole ia he lāʻau hoʻokahi no ke kaumaha koʻikoʻi a ʻaʻole ia he pani no ka mālama. Kōkua nā ʻano neʻe like ʻole ma nā ala like ʻole. Hōʻike ka hele wāwae, ka hana ikaika, ka yoga, a me nā ʻano ʻoluʻolu ʻē aʻe a pau i nā pōmaikaʻi, a ʻaʻole pono ʻoe e koʻo ikaika e loaʻa ai.
ʻO ia ka hoʻololi manaʻo e hiki ai kēia. I kekahi lā kaumaha, ʻaʻole ʻo ka hoʻololi nui ka pahuhopu. ʻO ia he hoʻololi liʻiliʻi a ʻoiaʻiʻo, he mau degere o ka mehana ma kahi ʻaʻohe.
E hoʻohaʻahaʻa i ke kaupaona a hiki iā ʻoe ke ʻanuʻu ma luna
ʻO ke ʻano kōkua loa no ka neʻe ʻana ʻoiai e haʻahaʻa ana, ʻo ia ka hōʻemi ʻana i ka hana a kokoke ia i ka maʻalahi loa e hōʻole ai. ʻO ke ʻōlelo aʻo a Harvard Health, ʻo ia ka hoʻomaka me kahi ʻelima minuke o ka hele wāwae, a i ʻole kekahi hana āu e hauʻoli ai, a ʻae iā ia e ulu ma kona ala iho. Kīkoʻo pinepine nā minuke ʻelima i nā minuke he ʻumi ke hoʻomaka ʻoe. Akā ʻo nā minuke ʻelima ka pahuhopu holoʻokoʻa. Inā e kū ʻoe ma laila, ua lanakila nō ʻoe.
He mau ala e hana ai i ka ʻanuʻu mua he liʻiliʻi loa:
- E komo i kou kāmaʻa a hele wāwae i ka hopena o ke alanui. ʻO ia wale nō. Inā e huli ʻoe ma laila, ua maikaʻi.
- E hana i ka hoʻonui ʻana o kekahi mele ma ka papahele o kou lumi.
- E kū aʻe a hoʻoluliluli i kekahi mele āu e aloha ai. Helu ʻia ka neʻe inā me he ʻano ʻole lā.
- E hele wāwae i nā poʻai lohi a puni kou hale ʻoiai ʻoe ma ke kelepona.
- E puka i waho a kū i ka mālamalama o ka lā no ʻelua minuke ma mua o kou hoʻoholo ʻana i kekahi mea.
E ʻike ʻaʻole pono kekahi o kēia mau mea i ka hoihoi e hiki mua mai ai. I kekahi lā haʻahaʻa, puka pinepine ka hoihoi *ma hope* o kou hoʻomaka ʻana, ʻaʻole ma mua. No laila, hana mua ʻoe, ʻoluʻolu, a ʻae i ka manaʻo e loaʻa ai.
E koho i ke ʻano neʻe e kūpono ai i ka manaʻo
ʻAʻole like nā lā haʻahaʻa a pau, no laila e hoʻokūlike i ka neʻe me ka mea āu e loaʻa maoli ai.
Ke ʻano ʻaʻā a palahalaha ʻoe
E ʻimi i ke kani like a me waho. ʻO ka hele wāwae lohi, ʻoi aku ka maikaʻi ma kahi uliuli a mālamalama paha, noi ia i kahi mea liʻiliʻi loa iā ʻoe a hāʻawi i ka neʻe paʻa a pinepine me ka hoʻololi ʻana i ka ʻāina. E ʻae iā ia e wae. ʻAʻole ʻoe e hoʻoikaika e puhi i kekahi mea. Ke mālama wale nei ʻoe i kou kino i ka neʻe a hiki i ka palupalu ʻana o kou manaʻo.
Ke ʻano ʻā a piʻihau ʻoe ma luna o ka haʻahaʻa
Pono paha ʻoe e hoʻopau i kekahi ikaika. Hāʻawi ka hele wāwae wikiwiki, kekahi holo pōkole, a i ʻole kekahi mau minuke o ka neʻe kino, ka lele ʻana i kahi, nā squats, ka piʻi i ke alapiʻi, i wahi e hele ai ka ikaika kani. ʻO nā ʻano manaʻo-kino e like me ka yoga e hoʻomaha pono ai i ka piʻihau, no laila hiki i kekahi mau hoʻonui lohi me nā hanu lōʻihi i waho ke hoʻomalu i kekahi ʻōnaehana e holo wikiwiki ana.
Ke ʻano ʻaʻohe ou kekahi mea
A laila e hana ʻoe i ke ʻano kokoke i ka ʻole, a e helu piha ʻoe iā ia. E noho aʻe ma ka moe a hoʻokaʻa i kou mau poʻohiwi. E hele wāwae i ka puka aniani a hoʻi mai. E hoʻonui i kou mau lima ma luna o kou poʻo a hanu lohi ʻekolu. I nā lā paʻakikī loa, ʻo ka lanakila ka neʻe wale ʻana a hoʻomanaʻo i kou kino ua ʻae mau ʻia ʻoe e ʻano ʻoluʻolu iki aʻe.
E hana iā ia he mea hiki ke hana ʻia
He mau kākoʻo mālie e ʻokoʻa ai ma waena o ka manaʻo e neʻe a me ka neʻe maoli ʻana.
- E hoʻopili iā ia i kekahi mea āu e hana mau ai. E hele wāwae ma hope koke o kāu kope kakahiaka, a i ʻole e hoʻonui ʻoiai e paila ana ka ipu hao. ʻOi aku ka hana o ka hoʻopili ʻana i ka hana liʻiliʻi i kekahi hana e kū nei ma mua o ka hilinaʻi ʻana i ka ikaika manaʻo.
- E waiho i kou kāmaʻa i ka pō ma mua. Me he mea ʻole lā ka wehe ʻana i kekahi ʻanuʻu o ke keʻakeʻa. I kekahi lā haʻahaʻa, ʻaʻole ia he mea ʻole.
- E lawe i kekahi, ʻoiai ma kahi lōʻihi. ʻO ka hoaaloha e hele wāwae ana ma kou ʻaoʻao, a i ʻole he leka pōkole e ʻōlelo ana ua puka ʻoe i waho, hoʻohui ia i kahi loina o ka pilina a ka manaʻo haʻahaʻa e hoʻopau ai.
- E hoʻokuʻu i ka moʻo. ʻAʻole he hāʻule ka hala ʻana o kekahi lā. ʻAʻole mālama ka hele wāwae aʻe i kou haʻalele ʻana i ka mea hope. E hoʻomaka hou wale nō.
E alakaʻi mālie aku mākou iā ʻoe mai ka noʻonoʻo a pau-a-ʻole. ʻAʻole ʻo ka hele wāwae he ʻelima minuke he ʻano wai ʻia o ka hoʻoikaika kino "maoli." I kekahi lā kaumaha, *ʻo ia* ka mea maoli, a ua nui ia.
I ka wā ʻoi aku ka manaʻo haʻahaʻa ma mua o ka pule paʻakikī
He kōkua maoli ka neʻe, a he mau palena kona. Inā ua paʻa kou manaʻo haʻahaʻa no ʻoi aku ma mua o ʻelua pule, inā ke kaomi nei ia i kou hiamoe, kou makemake ʻai, kou hana, a i ʻole i ka poʻe āu e aloha ai, a i ʻole inā ua nalowale kou hoihoi i kokoke i nā mea a pau, he mea kūpono e kamaʻilio ai me ke kauka a i ʻole he kahu olakino noʻonoʻo. Hoʻopili maikaʻi ka hoʻoikaika kino me ka mālama ʻoihana; ʻaʻole ia he pani no ia mea.
Inā e manaʻo manaʻolana ʻole ʻoe a i ʻole loaʻa nā manaʻo e hōʻeha iā ʻoe iho, e ʻoluʻolu e ʻimi koke i kahi laina pilikia a i ʻole i kekahi āu e hilinaʻi ai. Pono ʻoe i ke kākoʻo, ʻaʻole wale i ka hoʻoikaika kino.
A inā ʻo kāu i hiki ai i kēia lā ka kū aʻe a hoʻonui i ka puka aniani, e lawe i ka lanakila. Ua helu ʻia ia. ʻApōpō, hiki iā ʻoe ke hoʻāʻo i ka hana liʻiliʻi aʻe.
He manaʻo ma mua o kou hoʻomaka ʻana
Inā loaʻa iā ʻoe he maʻi puʻuwai, he ʻeha, a i ʻole kekahi pilikia olakino, a i ʻole ua noho ʻeleu ʻole ʻoe no ka manawa lōʻihi, e nānā me kou kauka ma mua o kou hoʻomaka ʻana i kekahi hana hou. ʻO ka ʻoluʻolu ka pahuhopu ma ʻaneʻi inā paha. ʻO ka hele wāwae lohi, ka hoʻonui ʻoluʻolu, a me kekahi mau minuke o ka neʻe māmā, he mau wahi palekana e hoʻomaka ai no ka hapanui o ke kanaka, a hiki iā ʻoe ke hōʻemi mau i kahi liʻiliʻi aʻe.
Nā Kumu
- Mayo Clinic, Depression and anxiety: Exercise eases symptoms
- Harvard Health, Exercise is an all-natural treatment to fight depression
- Centers for Disease Control and Prevention, Adult Activity: An Overview