Nā ʻōlelo aʻo wikiwiki
- E hoʻopili i kahi hele pōkole i kahi ʻaina āu e ʻai mua nei.
- E ʻimi i nā kaʻi hou aku ma mua o nehinei, ʻaʻole he helu kupua.
- E ʻae i ka helu e nalo a hauʻoli wale i ka hele.
Aia kekahi helu i hahai mai iā kākou no nā ʻumi makahiki. ʻUmi tausani kaʻi. Aia ia ma kāu kelepona, kāu uaki, ke kua o kou noʻonoʻo i kou noho lōʻihi loa ʻana. Manaʻo mālie ka poʻe he nui ua hāʻule lākou no ko lākou hōʻea ʻole ʻana iā ia.
Eia kekahi mea e hoʻomāmā iki paha i kēlā kaumaha. ʻAʻole i puka mai ka pahuhopu 10,000-kaʻi mai kahi haʻawina. Puka mai ia mai kahi hoʻolaha kālepa Kepanī o nā makahiki 1960 no kahi mea helu kaʻi nona ka inoa i unuhi ʻia ma ke ʻano "mea ana 10,000-kaʻi." He helu poepoe maʻalahi ke hoʻomanaʻo, ʻaʻole he ʻike. Hōʻea ka ʻepekema maoli ma hope loa, a ʻoi aku ia ka kala a me ka hoihoi ma mua o ka ʻōlelo hoʻolaha.
He aha ka mea a ka noiʻi i loaʻa maoli ai
I ka wā i hōʻuluʻulu ai ka poʻe noiʻi i nā haʻawina he ʻumikūmālima mai a puni ka honua, e ʻimi ana i nā ʻumi tausani kānaka, ua puka mai kahi ʻano maopopo. Ua pili nā kaʻi hou aku me ka pilikia haʻahaʻa o ka make wāwae. Akā, ʻaʻole i kali ka pōmaikaʻi a hiki i ka 10,000, a ʻaʻole i piʻi mau ia.
No nā mākua he 60 makahiki a ʻoi aku, ua hoʻopaʻa ka pilikia o ka make wāwae ma kahi o 6,000 a 8,000 kaʻi i ka lā. No nā mākua ma lalo o 60, ua palahalaha ke kūlana ma kahi o 8,000 a 10,000. Ma waho o ia mau wahi, he maikaʻi nā kaʻi hou aku, akā ʻaʻole lākou i kūʻai i ka pale nui keu. ʻO nā loaʻa nui, ka ʻāpana i koʻikoʻi maoli, ua hana ʻia ia ma mua loa o ka pahuhopu helu ʻelima i kaulana.
ʻO ka ʻike hoʻoikaika loa, ʻo ia ka mea e hana ai ma ka ʻaoʻao haʻahaʻa. ʻO ka lele mai nā kaʻi liʻiliʻi loa a i kahi nui haʻahaʻa, ʻo ia kahi e noho ai ka uku olakino nui loa. ʻO ka hele mai, e laʻa, 2,000 kaʻi a i 5,000 e kōkua nui aku iā ʻoe ma mua o ka hele mai 9,000 a i 12,000. Inā ʻoe e hoʻomaka mai kahi noho mālie, ʻo ʻoe ka mea i ka loaʻa nui loa, ʻaʻole ka liʻiliʻi loa.
Pili kāu helu iā ʻoe
ʻO ia ke kumu ʻaʻohe pahuhopu pololei hoʻokahi. ʻOkoʻa ke ʻano o kahi pahuhopu kūpono e like me ka mea ʻo ʻoe.
- Inā ʻoi aku kou makahiki a i ʻole e hoʻomaka ʻana ʻoe, ʻo kahi ma kahi o 6,000 a 8,000 kaʻi i ka lā he pahuhopu ikaika a kūpono e hopu i ka hapa nui o ka pōmaikaʻi.
- Inā ʻōpio aʻe ʻoe a ʻeleu pono, kūpono ka 8,000 a 10,000 ma ke ʻano he pahuhopu.
- Inā mamao loa ʻoe mai kekahi o ia mau mea i kēia manawa, ʻo kāu helu ʻo ka "ʻoi aku ma mua o ka lā i nehinei." Ua pili ka hoʻohui ʻana i 1,000 kaʻi i ka lā me ka emi koʻikoʻi o ka pilikia make, a ʻo kēlā 1,000 mua ka mea maʻalahi loa āu e hoʻohui ai.
E nānā i ka mea ʻole o kēia mau helu. ʻAʻole lākou he laina holo-a-hāʻule. He kuhikuhi lākou. ʻO ka hele wāwae i 7,000 kaʻi i kou wā i hele ai i 3,000 he lanakila maoli ʻoiai ua haʻi mai kekahi ʻōlelo hoʻolaha iā ʻoe e hoʻomau a hiki i 10,000.
He koʻikoʻi anei ka māmā, a i ʻole ka helu wale?
He nīnau kūpono: e hele wikiwiki anei ʻoe, a i ʻole helu pū kahi hele mālie? He hoʻomaha ka noiʻi ma ʻaneʻi. I ka wā i helu ai ka poʻe kālaiʻike i ka huina o nā kaʻi, ua liʻiliʻi ka mea i hoʻohui ʻia e ka hele wikiwiki ma luna o ia. ʻO ka nui o nā kaʻi ka mea i hali i ka pilina ikaika me ke ola lōʻihi, ʻaʻole ka ikaika o kēlā me kēia.
Me ia, he pono ko ka māmā wikiwiki no kou puʻuwai a me kou manaʻo, a lawe ʻo ia iā ʻoe i kou huina kaʻi me ka wikiwiki. No laila, e hele wāwae ma ka māmā maikaʻi iā ʻoe. Inā hiki iā ʻoe ke hoʻowikiwiki me ka maʻalahi, maikaʻi. Inā ʻo kahi hele mālie ka mea a kou kino a i ʻole kou lā e ʻae ai, helu mau kēlā mau kaʻi no kokoke i nā mea a pau.
Pehea e hoʻohui maoli ai i nā kaʻi
ʻO ka pahele me nā pahuhopu kaʻi, ʻo ia ka hoʻololi ʻana i kēlā me kēia hele i hana āu e hoʻonohonoho ai. ʻO ka hapa nui o nā kaʻi maʻalahi loa, ʻo ia nā mea āu e ʻike iki ai. Ke humuhumu nei ʻoe i ka neʻe i loko o kahi ola āu e ola mua nei.
- E hoʻopili i kahi hele i kahi maʻa loaʻa. Ma hope o ka ʻaina awakea, ma hope o ka ʻaina ahiahi, ma hope o ke kope mua. ʻO ʻumi minuke i hoʻopili ʻia i kahi mea āu e hana mua nei, lilo ia i hana maoli me ka wikiwiki ma mua o kahi hoʻolālā kūʻokoʻa.
- E lawe i ke ala lōʻihi me ka manaʻo. E hoʻokū i kāu kaʻa ma kahi mamao aku. E iho ma kahi kū hoʻokahi ma mua. E hoʻohana i ka lua ma kekahi papa ʻē aʻe. He mau kaʻi manuahi kēlā me kēia huli.
- E hana i nā kelepona ma kou mau wāwae. Nā hālāwai kelepona, ke kamaʻilio me kahi hoa, ke mele kali. E hele a puni ka lumi a i ʻole ke poʻokela.
- E hoʻohana i nā ʻanuʻu i ka wā e kū ai lākou. Hoʻohui mālie kekahi mau papa i ka lā.
- E hoʻololi i kahi hana i kahi pōʻai. Ke kaʻi ʻana i ka ʻīlio, ka hele wāwae no ka meaʻai, kahi pōʻai o ka paka me kahi keiki. ʻAʻole pono ia e like me ka hoʻoikaika kino e lilo ai i hoʻoikaika kino.
He pono ke ʻōlelo i kahi hele pōkole ma hope o nā ʻaina. Loaʻa iā ʻoe nā kaʻi a, i ka manawa like, kōkua mālie ʻo ia i kou kino e mālama i ke kō koko, he ʻelua-no-ka-hoʻokahi maikaʻi kēlā.
Ke ʻole e kōkua ka helu
He mea hana kahi mea helu kaʻi, a e like me kēlā me kēia mea hana, hiki iā ia ke huli kūʻē iā ʻoe. Inā loaʻa ʻoe e hele ana ma ke ala i ka hola 11 o ka pō no ka hōʻea wale ʻana i kahi helu, hopohopo i nā lā āu e hāʻule ai, a i ʻole ka mālama ʻana i kahi pahuhopu i hala ʻole me he hōʻoia hāʻule, ua hoʻōki ka helu i kona lawelawe ʻana iā ʻoe. E neʻe hope mai ia. ʻO ka manaʻo, ʻo ke ola olakino a maluhia mau ia, ʻaʻole he kaʻina hemolele ma luna o ka pale.
A inā paʻakikī ka hele wāwae ponoʻī, he pono ia i ka noʻonoʻo ma kahi o ka hewa. ʻO ka hanu paʻa hou a ʻino aʻe paha, ka ʻeha umauma, ka pohaʻa, a i ʻole ka ʻeha ami e ʻino ai i ka hele, he mau kumu ia e nīnau ai i ke kauka ma kahi o ka koi ʻana. Pēlā pū inā e mālama ʻoe i kahi maʻi puʻuwai, e hoʻōla ana mai kahi ʻokiʻoki, a i ʻole ua noho mālie loa ʻoe a makemake e hoʻopiʻi. Hiki i ke kauka a i ʻole i ke kauka hoʻōla kino ke kōkua iā ʻoe e ʻimi i kahi wahi hoʻomaka a me kahi māmā e kūpono i kou kino.
Ke kumu mālie aʻe e hele wāwae ai
Ua kamaʻilio kākou no nā kaʻi a me nā makahiki o ke ola, no ka mea, ʻo ia ka mea a nā haʻawina nui i ana ai. Akā, ʻaʻole hoʻomau ka hapa nui o ka poʻe i ka hele wāwae no kahi helu helu. Hoʻomau lākou i ka hele wāwae no ke ʻano o ka hoʻomaʻalahi ʻana o kahi hele i kahi lā paʻakikī.
He pahu kōkua ka helu e puka ai ʻoe i waho o ka puka. I kou neʻe ʻana, e ʻae i ka helu e nalo i hope. E ʻike i ka ea, e ʻae i kou mau manaʻo e wehe, e hoʻi i ka home me ka māmā iki aʻe ma mua o kou haʻalele ʻana. ʻO ia ka ʻāpana ʻaʻole hiki i kekahi mea kiaʻi ke ana, a ʻo ia paha ka ʻāpana koʻikoʻi loa.
Nā kumu
- National Institutes of Health, Higher daily step count linked with lower all-cause mortality
- National Center for Biotechnology Information, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts
- The Lancet Public Health, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts00302-9/fulltext)