Aia kahi manaʻo paʻakikī e lana ana ʻo kou mau ʻami me he mau ʻāpana kaʻa lā. E hoʻohana iā lākou a luhi lākou, no laila ʻo ka hana akahele ka hele mālie a mālama i ke ala. Kani kūpono ia. He hewa nui ia pū.
ʻAʻole kou mau ʻami he mau hua mīkini e ʻanai ana iā lākou iho. He ʻiʻo ola lākou, a ua kūkulu ʻia lākou no ka neʻe. ʻAʻohe waikoko ponoʻī o ke kelekele e uluna nei iā lākou, no laila hilinaʻi ia i ka neʻe e lawe mai i ka meaʻai a hoʻokahe i ka ʻōpala. E noho mālie no ka manawa lōʻihi a ʻoʻoleʻa ka ʻami, nāwaliwali nā ʻiʻo a puni, a ʻoi aku ka ʻino o nā mea a pau. E neʻe, mālie a pinepine, a hānai ʻia ka ʻami.
Inā ua ʻOʻoleʻa ʻoe i ke kū ʻana mai kahi noho, a laila ʻoi aku ka palupalu ma hope o ka hele wāwae a puni ke kahua, ua ʻike mua ʻoe i kēia ma kou kino ponoʻī.
Ke kumu e kōkua ai ka neʻe i kahi ʻami ʻehaʻeha
Kani hope ka neʻe ʻana i kekahi mea e ʻehaʻeha ana. Akā eia kā ka neʻe e hana maoli nei.
Ke neʻe ʻoe i kahi ʻami ma kona laulā, mālama ʻoe iā ia i paheʻe a mālama iā ia i ʻalauō. Ikaika aʻe nā ʻiʻo a puni ka ʻami, a hana nā ʻiʻo ikaika me he kāʻei lā, e lawe ana i ke kaumaha mai ka ʻami iho i ʻole ia e hana i ka hana a pau ʻo ia wale nō. Wahi a ka Mayo Clinic, hoʻomaʻalili ka hoʻoikaika kino i ka ʻeha a me ka ʻoʻoleʻa o ka maʻi ʻami pēia, a hoʻomaikaʻi i ke ʻano o ka hana o ka ʻami. ʻŌlelo ka Arthritis Foundation ʻo ka noho ʻeleu a me ka mālama ʻana i kou mau ʻami e neʻe ana kekahi o nā mea maikaʻi loa hiki iā ʻoe ke hana e hoʻomāʻalili i ka ʻeha a me ka ʻoʻoleʻa ʻami.
Aia kekahi ʻāpana manaʻo pū. Kuhikuhi ka CDC kōkua ka hoʻoikaika kino i ka poʻe me ka maʻi ʻami e hoʻohaʻahaʻa i ka ʻeha a hoʻomaikaʻi i ko lākou manaʻo. Holo pinepine pū nā ʻami ʻehaʻeha a me kahi manaʻo haʻahaʻa. Hāpai ka neʻe kino i nā mea ʻelua.
ʻO ka paʻa haʻahaʻa ka pāʻani holoʻokoʻa
ʻAʻohe mea e noi ana iā ʻoe e holo kīkē ma kahi kuli ʻehaʻeha. ʻO ke ʻano o ka neʻe e aloha ai i kou mau ʻami he paʻa haʻahaʻa, ke ʻano e mālama ai iā ʻoe e neʻe ana me ka pā ʻole a haʻalulu ʻole i kekahi mea.
He mau mea e hana maikaʻi loa ai:
- Ka hele wāwae. Manuahi, maʻalahi, a aloha ʻami. Helu kahi hele wāwae wikiwiki a puni ke kaiāulu.
- Ka ʻauʻau a me ka hoʻoikaika wai. Paʻa ka wai iā ʻoe. Ma kahi loko ʻauʻau, kākoʻo ʻia ka nui o kou kaumaha kino, e lawe ana i kahi koʻikoʻi nui mai nā ʻami ʻoiai e neʻe a hoʻoikaika ʻoe i nā mea a pau. No nā kuli a me nā hope ʻehaʻeha, ʻo ka wai pinepine ka wahi mālie loa e hoʻomaka ai.
- Ke kaʻa paikikala. Paheʻe a paʻa, ʻaʻohe paʻi. Hana maikaʻi like kahi paikikala kū.
- Ka tai chi a me nā neʻe laulā mālie. ʻO ka neʻe lohi, kahe e mālama i nā ʻami i ʻalauō a kōkua pū i ke kaulike, ka mea ʻoi aku ke koʻikoʻi i ko kākou ʻelemakule ʻana.
No ka maʻi ʻami kuli ʻoi loa, pae mau ka noiʻi i ka papa pōkole like he mea kōkua loa: ka hele wāwae, ke kaʻa paikikala, a me ka ʻauʻau. Maʻalahi, hiki ke loaʻa, a mālie i ke kino.
E hoʻomaka liʻiliʻi a e ʻae iā ia e kūkulu
ʻO ke alakaʻi kūhelu pili ia i kahi 150 minuke o ka hana mālie i ka pule, me kekahi mau lā o ka hoʻoikaika māmā. Hiki ke kani he nui kēlā ke ʻeha mua kou mau ʻami. No laila mai hoʻomaka ma laila.
E hoʻomaka me ʻelima a ʻumi minuke. Maopopo ka CDC helu nā kau pōkole, ʻo kekahi mau minuke wale nō i ka manawa he pono maoli. He hele wāwae pōkole ma hope o ka ʻaina awakea. He mau ʻolokaʻa mālie i ke kakahiaka ma mua o ka mehana ʻana o kou mau ʻami. He ʻumi minuke māmā ma kahi loko ʻauʻau. E hoʻopaʻa i kēlā mau kau liʻiliʻi a hōʻuluʻulu lākou i ka mea like, me ka weli ʻole.
E neʻe iki, i ka hapa nui o nā lā, a e ʻae i ka nui e ulu ʻoiai e ʻae ai kou kino. Lanakila ka mau ma luna o ka ikaika ma ʻaneʻi i kēlā me kēia manawa.
Pehea e ʻike ai i ka ʻeha maikaʻi mai ka ʻeha ʻino
He maʻamau kekahi ʻehaʻeha ke hoʻomaka ʻoe e neʻe hou aku a noho pinepine ia ʻoiai e hoʻololi ana kou mau ʻami. ʻO ke kānāwai a nā loea he nui e hoʻohana ai: ʻo kahi ʻehaʻeha liʻiliʻi i ka wā a i ʻole ma hope koke o ka hana e nalo ana i loko o kekahi mau hola, he maikaʻi ia. ʻO ka ʻeha ʻoi, e pehu ana i ka ʻami, a i ʻole e koe ana a ʻino aʻe no hoʻokahi lā a ʻoi, ʻo ia kou kino e noi ana iā ʻoe e hoʻomaha.
Inā loaʻa iā ʻoe ka maʻi ʻami, kahi ʻeha ʻami i hala, ke ʻokiʻoki hou, a i ʻole kekahi kūlana e kānalua ai ʻoe, e kamaʻilio me kāu kauka a i ʻole kahi loea hoʻōla kino ma mua o kou hoʻonui ʻana i nā mea. Hiki iā lākou ke kuhikuhi iā ʻoe i nā neʻe e kōkua ai i kou mau ʻami kūikawā a alakaʻi iā ʻoe mai nā mea ʻaʻole. ʻAʻole kēlā he keʻakeʻa. ʻO ka loaʻa wale ʻana o ka palapala ʻāina kūpono no kou kino.
A inā wela kahi ʻami, pehu ʻino, a i ʻole ʻoi aku ka ʻeha ma mua o ka maʻamau, pono kēlā i kahi kāhea i kahi loea ma kahi o kahi mea e pana a hala.
Makemake kou mau ʻami e neʻe. ʻAʻole paʻakikī, ʻaʻole lōʻihi, akā pinepine wale nō. E hāʻawi iā lākou i kahi neʻe iki i ka hapa nui o nā lā a uku pinepine lākou iā ʻoe me ka ʻoʻoleʻa liʻiliʻi aʻe, ka ʻeha liʻiliʻi aʻe, a me kahi kino e kani ʻoi aku me kāu ponoʻī.
Nā kumu
- CDC, About Physical Activity and Arthritis
- Mayo Clinic, Exercise helps ease arthritis pain and stiffness
- Arthritis Foundation, Exercise and Strength Training With Arthritis