Ua hoʻomoe ʻoe i ka moena. Ua loaʻa iā ʻoe kahi wikiō. A laila pono kahi keiki i kahi meaʻai liʻiliʻi, a laila pono kekahi keiki ʻē i ka lua, a laila hoʻi ke keiki mua e ʻimi ana i kāu hana. Ua nalo ka hoʻoikaika āu i hoʻolālā ai.
ʻO kēia ke kūlana maoli o ka hoʻoneʻe ʻana i kou kino i kou hānai keiki ʻana. ʻAʻole ʻo ka hoʻoponopono ke kakali no kahi ola mālie aʻe. ʻO ia ka hoʻololi ʻana i ka mea i ʻae ʻia i kahi hoʻoikaika kino e ʻano ai.
E hoʻokuʻu i ka manaʻo o ka hana keʻakeʻa ʻole
ʻO ke ʻano hale haʻuki o ka hoʻoikaika, kahi ʻāpana manawa maʻemaʻe hoʻokahi, nou wale nō, ʻaneʻane ʻaʻole ola ke pā me kahi keiki ʻōpiopio. Noho ka lono maikaʻi i ke alakaʻi kūhelu. ʻŌlelo nā CDC hiki i nā mākua ke lawe i kā lākou hana o ka pule a "wāwahi iā ia i nā ʻāpana manawa pōkole aʻe," a "ʻoi aku ka maikaʻi o kekahi hoʻoikaika kino ma mua o ka ʻole." Ua ʻae ʻia ʻoe e hana i ʻumi minuke i kēia manawa a ʻumi minuke ma hope. Helu nō ia.
No laila e ʻimi i kahi neʻe e ola i ka keʻakeʻa. Kahi pūʻulu squats hiki iā ʻoe ke hoʻomaha a hoʻomaka hou. Kahi hele hiki iā ʻoe ke hana me kahi kaʻa keiki. Kahi pōʻai kahi e wāwahi ʻole ai ke kū no ʻelua minuke. ʻO ka pahuhopu, ʻo ia kahi kino i neʻe i kēia lā, ʻaʻole kahi neʻe hemolele.
E ʻae i nā keiki e komo
ʻO ka mea e ʻano keʻakeʻa ai, hiki ke lilo i hoʻoikaika kino. Huki ʻia nā keiki i kāu mea e hana ai, no laila e hāʻawi iā lākou i kahi hana.
- E ʻae i kahi keiki liʻiliʻi e lilo i kaumaha. E paʻa iā ia no nā squats a lunges, a i ʻole e ʻae iā ia e noho ma kou kua i kou wā plank no kekahi mau kekona.
- E hana i pāʻani. E helu pū i nā reps, e holo i ka ʻumi jumping jacks, e kūpaʻa a paʻa i kahi kūlana hoʻomākeʻaka.
- E hoʻohana i ka mea i loko o ka hale. Nā anuʻu, kahi noho paʻa, kahi paia, kahi keʻena lōʻihi e huakaʻi a kolo ai.
- E hoʻokani i ke mele a e neʻe wale. He cardio maoli ka hula ʻana ma ka lumi noho, a ʻaʻohe mea pono e maikaʻi i kēia.
Aia kahi uku mālie ma ʻaneʻi ma waho aʻe o kou ola kino ponoʻī. Hoʻopili nā keiki i kā lākou e ʻike ai, a ʻo kahi makua e neʻe ana, hānai pinepine ia i kahi keiki e neʻe ana. Pono nā keiki kula ʻo lākou iho i 60 minuke piha o ka hoʻoikaika i ka lā, no laila kōkua kahi wā lumi noho hoʻolelele iā ʻolua i ka manawa hoʻokahi. ʻAʻole ʻoe e ʻaihue nei i ko lākou manawa e hoʻoikaika ai. Ke hoʻolilo pū nei ʻoe iā ia.
Kahi pōʻai home maʻalahi e kūlou ana a puni ka haunaele
ʻAʻohe lako, ʻaʻohe hoʻonohonoho. E hana i kēlā me kēia neʻe no kanakolu a hoʻokahi kanahā kūmālima kekona, e hoʻomaha e like me ka pono, e hana hou i ka pōʻai i ʻelua a ʻekolu manawa. E hoʻomaha i kēlā me kēia manawa e pono ai kahi keiki iā ʻoe a hoʻomaka wale ma kahi āu i waiho ai.
- Squats. E noho i hope me he mea e kīkoʻo ana i kahi noho. E paʻa i kahi keiki a i ʻole kahi ʻeke kua inā makemake ʻoe i ka paʻakikī aʻe.
- Pushup paia a i ʻole pā. Nā lima ma kahi paia, e kūlou a kaomi i hope. E iho i ka papahele inā maʻalahi kēlā iā ʻoe.
- Huakaʻi a i ʻole nā kuli kiʻekiʻe ma kahi hoʻokahi. E ʻōniʻo i nā lima. E kono i kahi keiki e huakaʻi pū.
- Glute bridges. E moe i lalo, nā wāwae palahalaha, e hāpai i nā pūhaka. Makemake nā keiki ʻōpiopio e "kōkua" ma ka noho ʻana ma ou. Ua ʻae ʻia.
- Kahi plank paʻa a i ʻole kahi huakaʻi lohi ma nā lima a me nā kuli. E helu i ka leo nui i lilo ia i pāʻani.
ʻO ia pōʻai holoʻokoʻa, ma kahi o ʻumi minuke paha. E hana hoʻokahi a ua neʻe ʻoe. E hana i ʻekolu manawa a pō ka lā a ua aʻo maoli ʻoe.
Ka manawa e hele mālie ai me ʻoe iho, a me kou kino
Inā ke hoʻi nei ʻoe i ka hoʻoikaika kino ma hope o ka hānau keiki, e hoʻihoʻi ana mai kekahi ʻeha, a i ʻole e mālama ana i kahi maʻi, e nīnau i kou kauka a i ʻole kahi loea hana kino ma mua o kou hoʻokaumaha ʻana, ʻoi loa me nā neʻe hāpai keiki. E pau i kekahi mea e lawe mai ai i ka ʻeha, ke kahe, ka pōniuniu, a i ʻole ka manaʻo hiki ʻole i kou kikowaena ke paʻa. E hoʻololi i kēlā me kēia neʻe i kēia lā: ʻāpana liʻiliʻi aʻe, reps liʻiliʻi aʻe, kahi paia ma kahi o ka papahele. ʻOi aku ka maikaʻi o kahi wā pōkole, akahele ma mua o kahi paʻakikī e ʻeha ai iā ʻoe.
I kekahi mau lā, ʻaʻole loa e hoʻolohe nā keiki a e loaʻa iā ʻoe ʻekolu squats a me kahi hanu hohonu. He lanakila nō kēlā. ʻAʻole ʻo ka mau ʻana no kahi makua he kaʻina hala ʻole. ʻO ka hoʻi ʻana mai i ka lā ʻapōpō a neʻe iki hou. ʻOi aku ka haʻahaʻa o ka pae ma mua o kou manaʻo, a ke nānā nei kāu mau keiki iā ʻoe e lele ana ma luna ona.
Nā kumu
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- Centers for Disease Control and Prevention, What You Can Do to Meet Physical Activity Recommendations
- Children's Hospital Colorado, Family Exercise Tips