Ka hoʻoikaika kino ma hope o ka makahiki 40: ʻAʻole lohi loa, a wikiwiki ka hua maikaʻi

Malia paha ua ʻike ʻoe ma kahi alapiʻi. A i ʻole i ka hāpai ʻana i nā meaʻai kūʻai, a i ʻole i kou ala ʻana mai ka papahele aku ma hope o ka pāʻani ʻana me kahi keiki. ʻO nā mea i maʻalahi i kekahi manawa, ke noi mai nei lākou i kahi mea hou aku iā ʻoe. He ʻoiaʻiʻo kēlā, ʻaʻole ia he noʻonoʻo wale nō.

Ma kahi o ka makahiki 30, hoʻomaka ka hapa nui o nā kānaka e nalowale i ka ʻiʻo, ma waena o 3 a me 5 pākēneka i kēlā me kēia ʻumi makahiki inā ʻaʻohe mea e hana ai e hoʻolohi. Kapa nā kauka i kēlā nalo mālie ʻana he sarcopenia. Inā waiho wale ʻia, e ʻoki mālie ia i kou ikaika, kou kaulike, a me ka hilinaʻi mālie o ka ʻike ʻana e hana kou kino i kāu mea e noi ai. Ma hope o ka makahiki 40, hiki i ka pahū ke wikiwiki aʻe.

Eia ka ʻāpana e paʻa ai. Pane ka ʻiʻo i kahi paʻakikī ma kēlā me kēia makahiki ʻaneʻane. Hāʻawi iā ia i kumu e ikaika aʻe ai a e hana nō ia, pinepine i loko o nā pule. ʻAʻole pono iā ʻoe kahi lālā keʻena hoʻoikaika kino, kahi lāʻau kaumaha, a i ʻole kekahi mea ʻole āu i loaʻa mua ai. Pono iā ʻoe ʻelua kau o ka pule a me ka makemake e hoʻomaka mālie.

No ke aha i ʻoi aku ai ka koʻikoʻi o kēia ma mua o kou helehelena

Kūʻai ʻia ka hoʻoikaika kino he ala e hoʻololi ai i kou kino ma ke aniani. ʻO ia ka mea liʻiliʻi loa o kāna hana.

ʻO ka ʻiʻo ka mea e lawe iā ʻoe i luna o nā alapiʻi, e hopu iā ʻoe i kou kīkē ʻana, a e ʻae iā ʻoe e noho kūʻokoʻa i ka piʻi ʻana o nā makahiki. Huki nō hoʻi ia i kou mau iwi, a haʻi kēlā huki ʻana i kou mau iwi e paʻa i ko lākou paʻa. Wahi a Harvard Health, hiki i ka hoʻoikaika kino ke hoʻolohi i ka nalo iwi a, i kekahi manawa, e kōkua e kūkulu hou, ʻoi loa ma ka pūhaka, ke kuamoʻo, a me ka pulima, nā wahi e haki ai i kahi hāʻule ma hope aku o ke ola.

Aia kekahi uku ʻoluʻolu hou. ʻO ka hoʻoikaika ikaika ʻana i kahi ʻiʻo a laila ka hoʻomaha ʻana, ʻo ia kekahi o nā ala kūpaʻa loa e hiamoe maikaʻi ai, e hoʻēmi i ke kaumaha, a e ʻoi aku ka maʻalahi i loko o kou ʻili ponoʻī. No ka nui o nā kānaka, lilo kēlā hapalua hola me kekahi mau kaumaha i ka manawa maluhia loa o ka pule. ʻAʻohe mea e ʻolokaʻa ai, ʻaʻohe mea e pane ai. ʻO ʻoe wale nō, kahi hoʻoikaika liʻiliʻi, a me ka ʻoluʻolu liʻiliʻi o ka pau ʻana.

He aha ka manaʻo maoli o ka "hoʻoikaika kino"

Ua ʻoi aku ka maʻalahi ma mua o ka mea a ke ao hoʻoikaika kino e hōʻike ai. Ke noi nei ʻoe i kahi ʻiʻo e hana kūʻē i kahi kūpaʻa, a laila e hāʻawi i ka manawa e ola hou ai a e hoʻi ikaika mai. Hiki ke lilo ke kūpaʻa i:

• Kou kaumaha kino ponoʻī (squats, wall push-ups, step-ups, glute bridges)
• Nā kāʻei kūpaʻa (resistance bands), ka mea makepono, māmā, a ʻoluʻolu i nā ʻami
• Nā dumbbells a i ʻole nā kettlebells
• Nā mīkini keʻena, ka mea e alakaʻi i kou neʻe ʻana a ʻoluʻolu i ka poʻe hoʻomaka
• Kekahi mea kaumaha o ka home, e like me kahi ʻeke kua i hoʻopiha ʻia a i ʻole kahi galani wai

Ke noi nei nā loina hana kino kūhelu o ʻAmelika i nā mākua e hoʻoikaika i nā pūʻulu ʻiʻo nui a pau, nā wāwae, nā pūhaka, ke kua, ka ʻōpū, ka umauma, nā poʻohiwi, a me nā lima, ma nā lā ʻelua a ʻoi o ka pule. ʻO ia ka lāʻau holoʻokoʻa. ʻElua lā. Ua loaʻa i nā noiʻi ma nā mākua kahiko ʻo ka hoʻoikaika kūpaʻa haʻahaʻa i hana ʻia ʻelua a ʻekolu paha manawa o ka pule, me ka hoʻohana ʻana i nā kāʻei a i ʻole ke kaumaha kino, e hoʻopuka i ka loaʻa maoli o ka ikaika a me ka ʻiʻo.

He mahina mua hiki iā ʻoe ke mālama maoli

E hoʻomaka liʻiliʻi aku ma mua o ka makemake o kou haʻaheo. ʻAʻole ka pahuhopu o ka pule mua e ʻeha. ʻO ia ka hōʻoia ʻana iā ʻoe iho e hōʻea hou ʻoe.

1. E koho i ʻelua lā hiki iā ʻoe ke pale, me kahi lā hoʻomaha ma waena o lāua inā hiki.
2. E koho i ʻelima a ʻeono paha neʻe kumu e uhi ai i kou kino lalo, kou kino luna, a me kou waena. He squat a i ʻole sit-to-stand, he kīkē (wall a i ʻole counter push-up), he huki a i ʻole row me kahi kāʻei, he hinge e like me ka glute bridge, a me kahi plank maʻalahi a i ʻole dead bug e uhi ai iā ʻoe.
3. E hana i hoʻokahi pūʻulu o kēlā me kēia, 8 a 12 hana hou, e kū ana ʻoiai hiki ke hana ʻia ka hana hope. Pono ʻoe e pau me ka manaʻo hiki iā ʻoe ke hana i ʻelua hou aku.
4. I ka pule aʻe, e hoʻohui i kahi pūʻulu ʻelua, a i ʻole e hāpai i kahi kaumaha kaumaha iki aʻe. ʻO nā piʻi liʻiliʻi a kūpaʻa ka mea e kūkulu ai i ka ikaika i nā mahina.
5. E neʻe lohi e mālama mau ai ʻoe i ka mana a puni, ʻoi loa ma ka ʻāpana hoʻohaʻahaʻa o kēlā me kēia neʻe.

E hoʻomāhana mua me kekahi mau minuke o ka hele wāwae mālie a i ʻole nā poepoe lima e hoʻokomo i ke koko i loko o nā ʻiʻo. E hanu i waho i ka manawa hoʻoikaika, a mai paʻa i kou hanu i kou kīkē ʻana.

Ka ʻeha, ka ola hou, a me ka pāʻani lōʻihi

He lā a ʻelua paha o nā ʻiʻo ʻeha a kaumaha ma hope o kahi hoʻoikaika hou, he mea maʻamau ia. Puka pinepine ia i ke kakahiaka aʻe, noho ma nā ʻiʻo pololei āu i hoʻoikaika ai, a nalowale i loko o kekahi mau lā. ʻO kēlā kou kino e hoʻoponopono a e kūkulu hou ana, ʻo ia ke kumu holoʻokoʻa.

He ʻeha ʻoi i ka wā o kahi neʻe, he leka ʻokoʻa kēlā. Pēlā nō hoʻi ka ʻeha e kau ana ma hope o hoʻokahi pule, a i ʻole kekahi ʻeha i loko o ka ʻami ma mua o ka ʻiʻo. He mau kumu ia e hoʻihoʻi ai a, inā ʻaʻole e maluhia, e nānā ʻia.

ʻAʻole ka hoʻomaha ke kūʻē o ka holomua ma ʻaneʻi. ʻO ia kahi e hiki mai ai ka holomua. Ikaika nā ʻiʻo ma waena o nā kau, ʻaʻole i ko lākou wā, no laila ke hana maoli nei ka lā hoʻomaha. ʻElua lā paʻa o ka pule me ka ola hou ma waena e lawe iā ʻoe i kahi mamao aku ma mua o ʻelima lā pīhoihoi.

Ma mua o kou hoʻomaka ʻana, a i ka manawa e noi ai i ke kōkua

Inā he pilikia puʻuwai kou, koʻikoʻi ke koko kiʻekiʻe, maʻi kō, pilikia ʻami, a i ʻole ua lōʻihi kou wā mai ka hoʻoikaika kino, e kamaʻilio me kou kauka ma mua o kou hoʻomaka ʻana. He kamaʻilio pōkole ia e ʻae iā ʻoe e hoʻomaka me ka hilinaʻi ma mua o ka hopohopo. Inā hoʻopuka kahi neʻe i ka ʻeha umauma, ka pōniʻaniʻa, a i ʻole ka ʻeha ʻoi ma mua o ka hoʻoikaika, e kū a e nīnau i kahi loea.

He mau kau me kahi kumu hoʻoikaika a i ʻole kahi kauka hoʻōla kino, ʻoiai no ke aʻo ʻana i nā neʻe kumu wale nō, he kālā i hoʻolilo pono ʻia inā ʻaʻole ʻoe maopopo. Mālama ke ʻano maikaʻi i ka hoʻomaka ʻana iā ʻoe mai nā hāʻule ʻana ma hope.

ʻAʻole ka makahiki 40 he puka e pani ana. No ka nui o nā kānaka, ʻo ia ka manawa mua a lākou i hoʻoikaika ai me kahi kumu maoli, a pane nō ke kino. E hoʻomaka māmā, e kūpaʻa, a e ʻae i nā pule e hōʻuluʻulu ʻia.

Nā kumu

• Harvard Health Publishing, A guide to combatting sarcopenia and preserving muscle mass as you get older
• Centers for Disease Control and Prevention, Adult Activity: An Overview
• National Center for Biotechnology Information, Strength training in elderly: a useful tool against sarcopenia