Afotusɛm ntiantia
- Measure what you can do, not just what you weigh.
- Check in every six weeks, not every morning.
- If a number wrecks your day, put the scale away.
Nkɔso a wode hwɛ a ɛboa wɔ hɔ. Wuhu sɛ nantew a na ɛma wo home tu kan no, mprempren ɛyɛ mmerɛw, na ɛma wopɛ sɛ wokɔ so. Na bi nso wɔ hɔ a ɛyɛ ya. Wugyina nsɛnkyerɛnne so, na nɔma no foro pound baako, na ɛhaw wo da no nyinaa ansa na woanom kɔɔfe mpo.
Su koro no ara. Nanso nea efi mu ba no gu ahorow koraa. Nsonsonoe no taa wɔ nea wususuw ne sɛnea wo so wɔ mu denneennen no.
Sɛ wokeka wo nipadua na ebi nyɛ sɛnea wobɛyɛ komm na wagyina pintinn a, ade a ɛsɛ sɛ wompɛ koraa ne nhwɛkan a ɛde wo komatɔyam ma nɔma bi. Enti momma yɛnyɛ no sɛ nhwɛkan no bɛyɛ adwuma ama wo na ɛnyɛ sɛ wo na woyɛ adwuma ma no.
Nsɛnkyerɛnne no ka asɛm ketewa, gyegyeegye
Da biara mu, wo mu duru sɛe foforɔ-foforɔ esiane nneɛma a ɛmfa srade ho hwee. Nsu, nkyene, nna, hormone, bere a wokyerɛ wo mu duru, sɛ woakɔ tiafi anaa. Anɔpa baako pɛ ne nɔma betumi asakra pound abien anaa abiɛsa na ɛnkyerɛ hwee kɛse. Sɛ wahyɛ ase yɛ ahoɔden mu nteɛteɛ a, wubetumi mpo anya mu duru kakra bere a wo ntade kɔ wo ho yiye, efisɛ ahonam (muscle) yɛ den.
Nsɛnkyerɛnne no nyɛ ohuhuw. Ɛyɛ nne komm baako pɛ wɔ nkɔmmɔdie kɛse mu, na ɛnsɛ sɛ ɛyɛ nea ɛteɛm.
Nneɛma pa a wobɛsusuw
Apɔwmuden wɔ nsɛnkyerɛnne nokwafo pii sen mu duru, na emu dodow no ara yɛ anigye sɛ wobɛhwɛ no kɔ animu. Mayo Clinic boaboa apɔwmuden a ɛyɛ nyinaa ano hyɛ mmeae kakraa bi a ɛsɛ sɛ wode wo adwene si so mu: sɛnea wo koma ne wo ahomframmoa di mmɔdenbɔ ho dwuma, sɛnea wo ahonam yɛ den na enya ahobrɛ, sɛnea wo nkwaa keka ho fa fɛ so, ne sɛnea wo nipadua nhyehyɛe te. Wubetumi ahwɛ eyinom nyinaa so akɔ a wonkari wo mu duru da koraa.
- Nea wubetumi ayɛ. Kan wo pushup dodow ansa na woahome. Kari nantew anaa mmirikatu bere wɔ ɔkwan a wahyɛ so. Hwɛ nnɔbae kotoku a emu yɛ duru sen biara a wubetumi de aforo atrapoe a wonnyae. Eyinom kɔ animu wɔ akwan a wubetumi ate nka.
- Sɛnea mmɔdenbɔ te. Atrapoe a na ɛma wo home tu na akyiri yi ɛnyɛ saa bio no, ɛyɛ koma ho nkɔso ankasa. Kasa ho sɔhwɛ no yɛ susukar a ɛyɛ mmerɛw: bere a woyɛ adwuma a ɛyɛ mfinimfini no, wubetumi akasa nanso wuruntumi nto dwom.
- Koma a egyae ahome mu pɔ. Sɛ wokari no anɔpahema a, ɛtaa kɔ fam berɛw bere a wo koma renya apɔwmuden. Ɛyɛ nsɛnkyerɛnne a ɛyɛ komm na mfaso wɔ so.
- Wo nkwa nkae no. Nna pa. Abotare pii. Ahoɔden a egyina pintinn awia nnɔnabiɛsa. Tirim a emu da hɔ wɔ nantew akyi. Eyinom ne nea ɛmaa nnipa pii hyɛɛ ase ankasa, na ɛkyerɛ nkɔso mpo bere a nsusuwii biara nkɔ animu.
Hwɛ ɛtɔ bere bi, na ɛnyɛ bere biara
Apɔwmuden sakra brɛoo, na sɛ wohwɛ no a wobɛn dodo a, ɛma ɔhaw kɛkɛ. Mayo Clinic kyerɛ sɛ kari wo nsusuwii bɛyɛ dapɛn asia akyi a woahyɛ ase, na afei ɛtɔ bere bi pɛ. Saa kwan no ne adwene no nyinaa. Dapɛn asia ware sɛnea ɛbɛma nsakrae ankasa ada adi, na nso ɛntaa nya nti wubegyae da biara gyegyeegye no kenkan sɛnea ɛkyerɛ biribi.
Sɛ wopɛ data a, nhomawura anaa app a ɛyɛ mmerɛw no yɛ adwuma yiye. Trackers betumi akyerɛw wo ntɛmntɛm, kwan tenten, ne anammɔn pɛpɛɛpɛ, na sɛ wuhu sɛ woadi nkɔso a, ebetumi ahyɛ wo nkuran ankasa. Na fa no sɛ ahwehwɛ, na ɛnyɛ ɔtemmufo.
Bere a nhwɛkan dan wo so
Ɛsɛ sɛ susuw boa wo nkwa, na ɛnyɛ sɛ edi wo so. Nsɛnkyerɛnne nokware kakraa bi a ɛkyerɛ sɛ ɛadan:
- Nɔma no sakra wo tirim da no nyinaa.
- Wokari wo ho anaa wususuw wo ho mpɛn pii da koro mu, anaa wuntumi ntwe da bi mu a ɔhaw nni mu.
- Wobɛtwe wo aso, wɔ mmɔdenbɔ a ɛboro so anaa adidi a wubegyae mu, esiane nsusuwii "bɔne" nti.
- Nhwɛkan no agyae sɛ ɛbɛyɛ nimdeɛ na adan atemmu a ɛfa sɛ wo ho yɛ anaa.
Sɛ eyi te sɛ nea wonim a, ɛfata sɛ wosan w'akyi, wode nsɛnkyerɛnne no kɔto adaka mu bere kakra, na wodan kɔ sɛnea wote nka ne nea wubetumi ayɛ so. Na sɛ nsusuwii a ɛfa mu duru, aduan, anaa mmɔdenbɔ ho afi ase ayɛ den, ahyɛ wo so, anaa ayɛ den sɛ wobedi so a, ɛyɛ ade ankasa a ɛtaa ba, na ɔyaresafo anaa adwenemuhwɛfo betumi aboa wo ankasa. Sɛ wobɛhwehwɛ mmoa a, ɛnyɛ nea ɛboro so. Ɛyɛ wo ho a wohwɛ kɛkɛ.
Nkɔso dodow no ara mmɔ ho dawuru. Ɛba sɛ bepɔw a ayɛ mmerɛw, anadwo a wodae kɔɔ akyiri, tirim a egyinaa pintinn da a emu yɛ den. Sua sɛnea wobɛkan eyinom, na wubenya susukar a ɛka nokware kyerɛ wo ankasa.
Nea wɔde nkɔso no fii
- Mayo Clinic, How fit are you? See how you measure up
- Harvard Health Publishing, Do fitness trackers really help people move more?
- Centers for Disease Control and Prevention, How to Measure Physical Activity Intensity