Nā ʻōlelo aʻo wikiwiki
- E kū a neʻe ma kahi o kēlā me kēia 30 minuke.
- E lawe i nā kelepona a hele wāwae ma kahi o ka noho.
- Inā kū ʻoe ma kou pākaukau, e hoʻomau i ka neʻe a me ka hoʻololi.
Ma ke kolu o ke ʻauinalā, maopopo iā ʻoe ka manaʻo. Ua piʻi kou mau poʻohiwi kokoke i kou mau pepeiao. Loaʻa i kou kua haʻahaʻa kēlā ʻeha ʻoluʻolu ʻole. Me he ʻohu lā kou poʻo, a ʻaʻole maopopo iā ʻoe inā ua luhi ʻoe a ua paʻa wale. Ua noho ʻoe ma ka pākaukau no nā hola me ka ʻike ʻole ʻana i ka hala ʻana o ka manawa.
ʻO ia ka uku mālie o ka hana pākaukau, a he mea kūpono e lawe koʻikoʻi ai. ʻAʻole ʻo ka noho lōʻihi he mea ʻoluʻolu ʻole wale nō. Hoʻopili ka noiʻi i nā hola noho he nui i kēlā me kēia lā me ka pilikia kiʻekiʻe o ka maʻi puʻuwai, ka maʻi kō ʻano ʻelua, a me ka make mua aʻe, a paʻa kekahi o ia pilikia ʻoiai no ka poʻe e hoʻoikaika kino ana. ʻO ka manaʻo o Mayo Clinic, pili ka noho ʻoi aku ma mua o ʻeono a ʻewalu hola i kēlā me kēia lā me ka pilikia kiʻekiʻe loa o nā pilikia puʻuwai. He maikaʻi maoli kāu hoʻoikaika kino kakahiaka. ʻAʻole wale ia e hoʻopau loa i ʻewalu hola noho ʻole i ka noho.
Me he mea ʻino lā ia, akā aia kekahi ʻaoʻao manaʻolana. ʻAʻole ʻo ka noho ka pilikia maoli. ʻO ia ka noho *mālie*, no ka manawa lōʻihi, me ka hoʻomaha ʻole. A he maʻalahi ka hoʻomaha.
ʻAʻole pono iā ʻoe he keʻena haʻuki. Pono iā ʻoe e hoʻopau i ka noho mālie.
ʻO ka mea kōkua loa āu e hiki ai ke hana ma kekahi hana pākaukau, ʻaʻole ʻo ka hoʻohui ʻana i kekahi hoʻoikaika nui. ʻO ia ka hoʻōki ʻana i nā manawa lōʻihi a hoʻomaha ʻole o ka noho. Ke hoʻopau ʻoe i ka noho me nā ʻāpana pōkole o ka neʻe, mālama maikaʻi aʻe kou kino i ke kō koko a piʻi hou kou kahe koko. Ke ʻōlelo maʻalahi nei kekahi epidemiologist o Harvard i ka ʻuhane o ia: ʻoi aku ka maikaʻi o kekahi ma mua o ka ʻole, a ʻoi aku ka maikaʻi o ka nui ma mua o kekahi. Helu ʻia kēlā me kēia neʻe.
ʻO ke ʻōlelo aʻo maʻamau, ʻo ia ka neʻe ma kahi o kēlā me kēia 30 minuke. Ke ʻōlelo pololei nei, ʻo ia helu ʻoi aku ka like me ka loina lima ma mua o ka ʻepekema paʻa, a ʻaʻole pono ʻoe e pololei loa no ia. ʻO ka pahuhopu maoli, ʻo ka ʻae ʻole i ka hola e hala me kou noho hoʻopaʻa ʻia ma ke kūlana like. E hoʻonohonoho i kekahi hoʻomanaʻo mālie inā kōkua ia. E hoʻopili iā ia i kekahi mea e hana mau ʻia, e like me ke kū aʻe i kēlā me kēia manawa āu e pau ai i kekahi kope a hoʻopau paha i kekahi kelepona.
Eia ke ʻano maoli o kekahi "hoʻomaha." ʻAʻohe o kēia e lawe ʻoi aku ma mua o hoʻokahi a ʻelua minuke.
- E kū aʻe a hele wāwae e hoʻopiha hou i kou wai. A laila e inu iā ia, i pono ʻoe e kū hou.
- E lawe i nā kelepona a i ʻole nā hālāwai leo ma kou mau wāwae, a e hele paha i kekahi poʻai lohi.
- E hana i kekahi mau hoʻokaʻa poʻohiwi lohi a hoʻonui i kou mau lima ma luna o kou poʻo, e ʻae ana i kou kuamoʻo e lōʻihi.
- E kū a hana i ʻelima a ʻumi squats ʻoluʻolu a i ʻole calf raises ma kou pākaukau.
- E hele wāwae e kamaʻilio me kekahi hoa hana ma kahi o ka hoʻouna ʻana i kekahi leka, a i ʻole e hele i kekahi poʻai a puni ke keʻena.
E kūkulu i ka neʻe ma nā kihi o ka lā, pū kekahi
Mālama nā hoʻomaha i ka noho lōʻihi. He manawa manuahi nā kihi o kou lā e hoʻohui hou ai, kokoke me ka hoʻāʻo ʻole.
E lawe i ke alapiʻi i ka loaʻa ʻana o nā alapiʻi. E kau kaʻa ma kahi mamao iki, a i ʻole e iho ma ke kū ma mua. E hele wāwae i kekahi ʻāpana o kou hoʻomaha ʻaina awakea, ʻoiai he ʻumi minuke a puni ka palena, ka mea e lilo ai i hoʻomaha noʻonoʻo maoli. ʻO ke akamai, ʻo ia ka hana ʻana i ke koho neʻe i koho maʻamau, i ʻole ʻoe e hilinaʻi i ka ikaika manaʻo i kēlā me kēia manawa.
He ʻōlelo wikiwiki no nā pākaukau kū, no ka nīnau ʻana o ke kanaka. Hiki iā lākou ke kōkua, akā ʻaʻole lākou he lāʻau ma ko lākou ʻano. Lawe ka noho mālie ʻana a pau i ka lā i kona ʻeha ponoʻī, ʻoi aku ma ke kua haʻahaʻa. Hana maikaʻi ka pākaukau kū ke kuʻe ʻoe, e noho no kekahi manawa, e kū no kekahi manawa, a e neʻe mau ma kēlā me kēia ʻano. ʻAʻole loa ʻo ke kū ka mana. ʻO ia ka hoʻololi ʻana.
He mau minuke e uku hou iā ʻoe
Inā me he mea hou lā kēia ma luna o kekahi pā piha, e hōʻemi iā ia a pau. E koho i kekahi hōʻailona. ʻO ia paha ka kū wale aʻe a hoʻonui i kēlā me kēia manawa āu e hoʻomaka ai i kekahi hālāwai hou. E hana wale i kēlā no hoʻokahi pule. Ke kūpaʻa ia, hoʻōki ia i ka manaʻo he hoʻoikaika a hoʻomaka i ka manaʻo he ʻāpana ia o kou hana ʻana.
ʻAʻole ʻo ka uku he mea kino wale nō, ʻoiai e mahalo kou kua a me kou mau pūhaka. Hoʻokiʻekiʻe ka wāwahi ʻana i ka lā me ka neʻe i kou nānā a me kou manaʻo, a huki ia iā ʻoe mai kēlā ʻohu o ke ʻauinalā me ka hilinaʻi ʻoi aku ma mua o kekahi kī kope hou. He maikaʻi nā minuke he liʻiliʻi mai ka pā no ka hana, ʻaʻole he keʻakeʻa mai ia.
He ʻōlelo akahele. Inā loaʻa iā ʻoe he maʻi puʻuwai, nā pilikia hui, ka poniuniu, a i ʻole kekahi pilikia olakino e hiki ai i ka neʻe ke pā, e nānā me kou kauka no ka mea kūpono nou ma mua o kou hoʻohui ʻana i ka hana hou, ʻoi aku ka mea ʻoi aku ma mua o ka hoʻonui ʻoluʻolu. A inā ke kū nei ʻoe me ka ʻeha paʻa ma kou pākaukau, ka paneʻe, a i ʻole ka huʻi, he mea kūpono e haʻi ai i kekahi loea ma kahi o ka hana ʻana ma waena.
ʻAʻole pono ʻoe e hoʻololi i kou ola a i ʻole kāu hana. Pono wale nō ʻoe e mālama i kou kino mai ka paʻa ʻana e like me ka pōhaku ma kekahi noho. E kū aʻe. E hoʻonui. E hele wāwae i ka puka aniani. A laila e noho hou a hoʻomau i kou lā, ʻoi aku ka ʻoluʻolu ma mua.
Nā Kumu
- Mayo Clinic, Sitting risks: How harmful is too much sitting?
- Harvard T.H. Chan School of Public Health, Make sitting less and moving more a daily habit for good health
- National Library of Medicine (PMC), Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers