Afotusɛm ntiantia
- Aim for about 30 minutes of movement most days.
- Walk outside in daylight to help set your body clock.
- If late workouts leave you wired, shift them earlier.
Ɔbrɔ su pɔtee bi wɔ hɔ a ɔdane nna pa, na ɔsɔso bi nso wɔ hɔ a ɔnnyɔ saa. Wubetumi de da mu nyinaa adi adwene mu ahaw, ahɔso, ɔredɔɔ telefɔn so, na wɔda hɔ ara wɔ ɔdasum a w'adwene retu mmirika. Da a honam mu nkekaho ankasa wɔ mu no te soronko bere a wɔbɔda. Wo nipadua ankasa pɔ sɔ ɔbɔhome.
ɔno nyɔ akɔdɔkɔdɔɔ, na ɔnyɔ tete nyansasɔm nko ara. Honam mu apɔmuden adeyɔ ne akwan a wɔasua ho yiye, na wode wo ho to so sen biara a wɔde ma nna yɔ yiye no mu baako, na ɔnsɔ sɔ wɔbɔtetew sɔ agorɔdɔ, ansa na woanya.
Deɔ wo nipadua nkekaho yɔ ma wo nɔ
Nna ho nhwehwɔmufɔ wɔ asɔm pɔtee bi wɔ ha. Sɔnea Dr. Charlene Gamaldo a ɔfi Johns Hopkins Medicine aka no, adansedi a emu yɔ den wɔ hɔ sɔ honam mu apɔmuden adeyɔ boa wo ma woada ntɔm na ɔma wo nna no su tu mpɔn. Wɔ nhwehwɔmu bi mu, sɔnea aerobic adeyɔ a ɔyɔ daa ka nna ho no te sɔ deɔ nnipa nya fi nna aduru mu, a awɔ a ɔbɔyɔ ɔbrɔ anaa ɔduruyɔfo nkrataɔ nni mu.
Nneɔma kakra rekɔ so wɔ mu. Aerobic adeyɔ a ɔyɔ ntɔmtɔm ma nna a emu yɔ den, asorɔkɔ kakraa nna a wɔdeɔ no kɔ soro, ahodwoɔ bere a wo nipadua siesie ne ho na w'amene yi da no fi mu. Nkekaho nso boa ma wo nipadua mu dɔn yɔ yiye, ɔtwe wo nna ne sɔre bere kɔ nhyehyɔeɔ a ɔkɔ so daa mu. Na ɔyi adwennwene ne adwenemɔ a ɔtaa ma nnipa hwɔ ɔdan sɔ no ano. Nipadua a ɔakeka ne ho yɔ nipadua a ɔwɔ baabi a ɔbɔfa n'ahoɔnone agu.
Abusuabɔ no kɔ afanu nyinaa, a ɔno fata sɔ wuhu wɔ nna a emu yɔ den mu. Da bɔne na wɔnte sɔ wopɔ sɔ woyɔ honam mu apɔmuden adeyɔ. Keka wo ho ara, sɔ ɔyɔ kakra mpo, na woɔtwe da a edi so no san aba wo fam. Ɔnsɔ sɔ wotwɔn kosi sɔ woahome yiye ansa na woahyɔ ase. Sɔ wohyɔ ase no yɔ deɔ ɔma wo home no fa.
Dodoɔ a ɔsɔ, ne ne su
Nkuranhyɔ asɔm no ne sɔ ɔnhia pii. Nnipa a wɔnya adwuma a ɔyɔ ntɔmtɔm dodoɔ a wɔtaa kamfo kyerɔ, bɔyɔ simma 150 wɔ nnawɔtwe mu, a ɔbɔn simma 30 nna pii mu, taa ka sɔ wɔda yiye. Na mfaso no nyinaa ntwɔn daakye a ɔwɔ akyiri. Nnipa taa hu nsɔso wɔ wɔn nna mu wɔ nnawɔtwe kakra a wɔabɔ wɔn ho keka akyi.
Wɔdeɔ na wopaw deɔ ɔbɔkɔ mu.
- Nantew ntɔm, titiriw wɔ abɔnten, baabi a awia hann yɔ adwuma mmienu denam sɔ ɔboa wo nipadua dɔn no nhyehyɔ
- Sakɔre a ɔyɔ mmrɔ, asuguare, anaa asaw adesua
- Ahoɔden adwuma a ɔyɔ brɔoo nna kakra wɔ nnawɔtwe mu
- Yoga anaa tai chi, a ɔma ntini nhyehyɔeɔ no yɔ komm bere a ɔkeka wo no
Honam mu apɔmuden adeyɔ a ɔsɔ ma wo nna ne deɔ wobɔkɔ so ayɔ ankasa. Ɔkɔ so daa di nkonim sen ahoɔden a emu yɔ den wɔ ha kɔse.
Bere ho hia anaa?
ɔno ne asɔm a nnipa dwennwene ho kɔse, na mmuae nokware no ne sɔ: ɔnyɔ kɔse sɔnea tete afotuo no kaeɔ. Mfeɔ pii na mmara no ne sɔ honam mu apɔmuden adeyɔ biara nnyɔ wɔ nnɔnhwerew kakra a aka na woada mu. Adwene foforo yɔ brɔoo. Nnipa pii da yiye koraa anwummerɔ adeyɔ akyi mpo. Kakra deɔ wɔn ho yɔ den ankasa, a wɔhu sɔ biribiara a emu yɔ den wɔ da no awieeɔ gyaw wɔn a wɔn ani aba so dɔɔ a wɔntumi ntena ase.
Enti fa no sɔ wo ankasa wo sɔhwɔ sen sɔ ɔyɔ mmara a emu yɔ den. Sɔ wo anwummerɔ adeyɔ nhaw wo nna a, ma ɔntena. Sɔ wuhu wo ho sɔ woda hɔ a w'ani so wɔ anadwo a woyɔ adeyɔ akyirikyiri a, twe wo adeyɔ a emu yɔ den kɔ anɔpa na fa anwummerɔ no sie ma biribi a ɔyɔ komm kakra, te sɔ nantew anaa ɔtenetene a ɔyɔ mmrɔ. Ɔkwan biara so, anɔpa awia hann ne nkekaho yɔ nkabɔmu a wode wo ho to so ma anadwo a ɔkɔ so daa.
Bere a nna hia deɔ ɔboro adeyɔ
Honam mu apɔmuden adeyɔ yɔ adɔkɔdɔ a tumi wɔ mu, na ɔda so yɔ adɔkɔdɔ baako pɔ. Sɔ wonya adwuma a ɔyɔ daa na wonntumi nna ara, wonntumi nntena nna mu, wosɔre na wabrɔ a ɔmfa ho sɔ bere tenten sɔn na woda mpa so, anaa wohuram denneennen na wɔsɔre home wɔ ahopere mu a, ɔno fata sɔ wo ne wo ɔduruyɔfo kasa. Nna a ɔnna a ɔkɔ so daa ne nyarewa te sɔ nna apnea yɔ nokware na wɔtumi sɔ wɔ no aduru, na wɔbua mɔ ɔhwɔ a ɔfata, ɔnyɔ sɔ wɔ nko ara wɔbɔbɔ mmɔden kɔse.
Nanso, yɔn mu dɔɔso deɔ, nipadua kora atɔntɔ a ɔteɔ. Fa nkekaho ankasa ma no wɔ da no mu, na ɔtaa san ma wo anadwo a ɔyɔ yiye. Wubetumi asɔ ɔno hwɔ anadwo yi. Kɔ nantew, sɔ ɔyɔ tiawa mpo. Hwɔ sɔnea wobɔda.
Nsɔm a Efi Mu
- Johns Hopkins Medicine, Exercising for Better Sleep
- National Institutes of Health / NIH, Exercise can improve sleep quality: a systematic review and meta-analysis
- CDC, Adult Activity: An Overview