Afotusɛm ntiantia
- A brisk daily walk genuinely protects your heart and mood.
- Forget 10,000; benefits begin at far lower step counts.
- Take a short walk after meals to steady your blood sugar.
Animtiabu komm bi wɔ nantew ho. Nnipa ka ho asɛm sɛnea wɔka nsuo a wɔnom wɔ aduane ano ho asɛm, ɛyɛ, enni ɔhaw, ɛnyɛ adeɛ titiriw no. Wɔde adeɛ titiriw no si fifire ne nnabaa ne akoma a ɛbɔ den a ɛhunahuna wo kakra.
Nantew nkura saa basabasayɛ no biara, na ɛno ankasa nti na ɛyɛ adwuma. Ɛyɛ kwa. Ɛnhia adwinnadeɛ biara, ɛnhia ɔmanmufoyɛ, ɛnhia nimdeɛ biara a ɛsɛ sɛ wosua. Wonim ho dada. Wubetumi ayɛ bere a woabrɛ, ayɛ wɔ ntadeɛ a wofa daa mu, ayɛ wɔ da bɔne a biribiara nni hɔ a ɛyɛ sɛ wubetumi ayɛ. Na nyansahu a ɛfa deɛ ɛyɛ ma wo nipadua ne wʼani so no yɛ nwonwa ankasa sɛ wohwɛ no tee a.
Momma yɛmma nantew deɛ ɛfata no.
Deɛ nantew a wode yɛ daa yɛ wo nipadua
Fi akoma so. Nantew a ɛyɛ ntɛm a wode yɛ daa boa ma LDL (kolestrɔl a anka wobɛpɛ sɛ wode kakraa bi wɔ ho) tew, boa ma mogyabɔ tumi yɛ pɛ, na bere a ɛkɔ no ɛma akoma yɛ adwuma yiye, na ɛma wʼakoma a ɛbɔ bere a woahome no tew. Cleveland Clinic kyerɛ sɛ wɔn a wɔnantew daa no taa nya akoma yareɛ ne sunsuun kakraa bi. Eyi nyɛ deɛ ɛyɛ ketewa. Ɛyɛ ɔhwɛban a nnipa taa de nhyehyɛeɛ a emu yɛ den paa, a wontumi nkɔ so no di akyi.
Mogya mu asukire nso gye so. Nantew tiawa wɔ aduanedie akyi, simma kakraa bi mpo, boa tew mogya mu asukire a ɛforo a aduane de ba no so. Ma obiara a ɔrehwɛ ne glukose no, saa su ketewa no de mfasoɔ ba wɔ akontaabuo a ɛtim mu. Na ntempɔ no fata ha: Harvard Health aka sɛ sɛ woma ntempɔ no foro fi nantew kɛkɛ kɔ ntɛmntɛm a, ɛne sukyerɛyareɛ a ɛtɔ so mmienu (type 2 diabetes) asiane a ɛyɛ ketewa ankasa bata.
Pii wɔ hɔ, na ɛyɛ nneɛma a ɛnyɛ animuonyam a ɛsiesie awoɔ a ɛyɛ pa komm. Nantew boa wʼapɔw mu na ɛma wɔn so kakra a ɛboa ma wɔkɔ so tumi keka. Ɛde nhyɛso a ɛsɛ to nnompe so na ɛboa ma nnompe a ɛsa a ɛba mfeɛ akyi no kɔ brɛoo. Ɛkanyan wo nipadua banbɔ nhyehyɛeɛ. Ɛtaa ma wo nna emu dɔ ne ne su tu mpɔn. Eyinom mu biara nyɛ nea ɛyɛ nwonwa wɔ da bi mu. Sɛ wode hyɛ mfe pii so a, ɛyɛ nsonsonoeɛ a ɛda nipadua a ɛkɔ so ne deɛ ɛnkɔ so ntam.
Wonhia anammɔntu 10,000
Anammɔntu 10,000 botae a ɛte apɔmuden nsɛnnia biara mu no nnyinasoɔ yɛ mmerɛw a ɛyɛ nwonwa. Ɛfi adetɔn asɛm bi, na ɛnyɛ nhwehwɛmu. Na nhwehwɛmu a aba fi saa bere no yɛ awerɛkyekyere ma obiara a ɔmmɛn saa dodoɔ no da.
Nhwehwɛmu akɛse a wodi nnipa ankasa akyi ahu sɛ apɔmuden mfasoɔ a ɛfi nantew mu fi aseɛ wɔ 10,000 anammɔntu ase tɔnn na ɛforo ntɛm paa wɔ ase hɔ. Wɔ nsusuwii bi a wɔabɔ ho dawuru kɛse mu no, nnipa a wɔnantew bɛyɛ anammɔn 4,400 da biara no owuo asiane yɛɛ ketewa kɛse wɔ nhwehwɛmu no bere mu sen wɔn a na wokeka wɔn ho kakraa bi, na mfasoɔ no kɔɔ so kɔɔ soro kosii baabi a ɛbɛn anammɔn 7,500, baabi a ɛfii aseɛ yɛɛ pɛ. Nhwehwɛmu foforɔ kyerɛ mfasoɔ a ɛho hia bere a wofi dodoɔ a ɛba fam paa kɔ bɛyɛ 8,000 no.
Adesua no nyɛ sɛ di dodoɔ a ɛyɛ anwanwadeɛ akyi. Ɛyɛ sɛ fi kakra kɔ kakra a ɛboro so no ho hia paa. Sɛ seesei wotu anammɔn 3,000 da biara a, sɛ woduru 5,000 a, ɛyɛ adeɛ kɛse ma wʼapɔmuden sen sɛ obi a ɔtu 10,000 daa de 1,000 foforɔ ka ho. Kontonkurowi no ase hɔ ne baabi a sika kɔkɔɔ wɔ.
Na sɛnea woyɛ no ntɛm no ho nhia sɛnea nnipa suro. Neaneam nyinaa a wode da no mu nyinaa ka ho. Ntempɔ a ɛyɛ ntɛm de biribi ka ho, nanso ɛnsɛ sɛ wotu mmirika. Ɛsɛ sɛ wonantew kɛkɛ, na wonantew mpɛn pii.
Deɛ nantew yɛ ma wʼadwene
Eyi ne ɛfa a ɛde yɛn ba deɛ enti a abrabɔ a ɛyɛ komm ne nipadua a ɛkeka ho fata wɔn ho wɔn ho. Nantew yɛ nneɛma a ɛyɛ mmerɛw a ɛsiesie atenka a yɛwɔ no mu baako. Ɛma akoma bɔ a ɛyɛ pɛ, ɛyi nipadua ankasa kemikal a ɛma anigye, na ɛma ahohia kabea ba fam. Cleveland Clinic kyerɛ no pefee: ɛma wʼakoma bɔ foro na ɛma wʼahohia tew bere koro mu.
Biribi pɔtee wɔ nantew ho nso, a ɛboro apɔmuden adwuma mfasoɔ a ɛyɛ kɛkɛ no so. Ntempɔ a ɛtim, a ɛkeka ho no, ɛyɛ sɛ ɛsiesie adwene a ɛrekeka. Ɔhaw bi a woawiawia ho wɔ wo pono ho no taa gyae ne mu kura bere a wofi adi na worekeka wo ho. Adwennwene nnya pii a ɛdi bere a wo nipadua adwuma na wʼani rehwɛ biribi a ɛnyɛ screen. Nnipa pii hu sɛ nantew ne baabi a wɔn adwene a emu da hɔ paa ba, ne baabi a da no ahokyere fi wɔn mmati so gyae mu koraa.
Nantew wɔ abɔnten na woka mfasoɔ a ɛtɔ so mmienu ka ho: awia hann ne baabi a ɛyɛ ahabammono wɔ ne ankasa atenka a ɛma asomdwoeɛ. Wonhia kwaeɛ. Abɔnten a nnua sa ho, paaku kontonkonkon, ɔkwan tenten a wofa kɔ fie, emu biara boa.
Sɛnea wobɛma atim
Nantew ho ade no nyɛ emu den. Ɛyɛ sɛ wobɛma ayɛ wɔ nna a wompɛ. Nneɛma kakra boa:
- Fa to biribi a woyɛ no dada so. Nantew wɔ awibere akyi, anaa bere a woduru fie, anaa bere a kɔfe no resɔ. Sɛ wode bata su a ɛwɔ hɔ dada ho a, ɛnsɛ sɛ wosi gyinaeɛ bere biara.
- Ma ɛnyɛ anigye, na ɛnyɛ trenee. Fa podcast, audiobook, nnwom, anaa adamfo a wʼani gye ne ho ho. Nantew a wʼani da so no yɛ nantew a wobɛsan ayɛ.
- Brɛ botae no ase wɔ nna bɔne mu. Simma anum ka ho. Paaku ho twa ka ho. Botae wɔ da a ɛyɛ den so ne sɛ woremmubu nkitahodie no mu kɛkɛ, na ɛnyɛ sɛ wobɛduru botae bi.
- Ma ɛnyɛ ntɛm bere a wubetumi. Bɔ mmɔden ma ntempɔ a wubetumi akasa nanso wuntumi nto dwom. Wɔ nna a ɛno yɛ pii so, brɛ wo ho ase. Nantew brɛoo da so kyɛn akonnwa so tena.
- Ne obi nantew, ɛtɔ da. Ɔhokafo dane apɔmuden adwuma kɔ nkitahodie mu, na nkitahodie yɛ ne ho aduro ma adwene a ɛrebrɛ.
Ɛnsɛ sɛ wosesa wo nnawɔtwe no nyinaa. Hwehwɛ simma 20 a ɛda hɔ kwa wɔ wo da mu na fa nantew hyɛ mu. Afei yɛ bio ɔkyena.
Asɛm bi a ɛfa mfiase ne wʼanohyeto ho
Nantew yɛ apɔmuden adwuma a banbɔ wom paa, na ɛno yɛ ne fɛ no fa. Nanso, sɛ wowɔ akoma anaa ahome ho yadeɛ, apɔw ho haw, kaakaayɛ ho haw, anaa wonyɛɛ hwee kyɛɛ paa a, ɛfata sɛ wo ne wo yaresafo kasa tiawa ansa na woama ntempɔ anaa kwan no foro, sɛnea nhyehyɛeɛ no bɛfata wo nipadua. Sɛ wote akokoɔ mu yaw, ahome haw a ɛnyɛ pɛ, anihimuhim, anaa apɔw mu yaw a ano yɛ den bere a worenantew a, gyae na hwɛ.
Fi aseɛ tiawa na brɛoo sen sɛnea wususu sɛ wuhia. Fa kakra ka ho dapɛn biara. Mpaboa pa boa kyɛn sɛnea nnipa susu, titiriw sɛ wobɛnantew wɔ paaku den so a.
Nantew remmisa wo pii. Ɛno ne adeɛ no nyinaa. Apɔmuden adwuma a emu yɛ den paa a wobɛgyae no yɛ kakra ma wʼapɔmuden ne wʼadwene mu asomdwoeɛ sen deɛ ɛyɛ mmerɛw a wode bɛkɔ so wɔ afe akyi no. Nantew ne deɛ ɛyɛ mmerɛw no. Hyɛ wo mpaboa.
Mmeae a Nsɛm Fi
- Cleveland Clinic, Sole Searching: Learn About the Health Benefits of Walking
- National Institutes of Health, How many steps for better health?
- Harvard Health, Will walking faster reduce your diabetes risk?
- National Institutes of Health, Number of steps per day more important than step intensity