Afotusɛm ntiantia
- Stand or move at least once every 30 minutes.
- Take calls and walks instead of sitting through them.
- If you stand at your desk, still keep shifting and moving.
Awia nnɔnmiɛnsa deɛ, wonim atenka no. Wo mmati aforo akɔ wʼaso ho. Wo sisi ase wɔ saa ɛyɛ a ɛyɛ dinn no. Wo ti mu te sɛ ɔmununkum, na wunhu sɛ wabrɛ anaasɛ wo ho ayɛ wo den kɛkɛ. Woatena ɛpono no ho dɔnhwere pii a wunhu sɛ bere retwam koraa.
Yei ne pono-ho-adwuma ka a ɛyɛ dinn, na ɛfata sɛ wofa no aniberesɛm. Sɛ wotena ase bere tenten a ɛnyɛ deɛ ɛyɛ ahokyere nko. Nhwehwɛmu de dɔnhwere pii a wotena ase da biara ka akoma yare, type 2 diabetes, ne owuo a ɛba ntɛm asiane a ɛkɔ soro ho, na saa asiane no fa bi gyina mpo ma nnipa a wɔyɛ nneyɛe. Mayo Clinic ka sɛ sɛ wotena ase boro dɔnhwere asia kosi awotwe da biara a, ɛbata akoma ne mogyabɔnsuo ho haw asiane a ɛkorɔn ankasa ho. Wʼanɔpa tu yɛ wo papa ankasa. Ɛnyɛ deɛ ɛtwa dɔnhwere awotwe a wotena ase a wonsɔre no nyinaa to.
Ɛno te sɛ asɛm a ɛyɛ hu, nanso ɔfa a anidasoɔ wɔ mu wɔ hɔ. Ɔhaw no nyɛ tena a wotena ase ankasa. Ɛyɛ tena a wotena ase *dinn*, bere tenten, a wonhome. Na ahomedie yɛ mmerɛ.
Wonhia gym. Wopɛ sɛ wotwa dinn no mu.
Adeyɛ a ɛyɛ mfasoɔ sen biara a wobɛtumi ayɛ wɔ pono-ho-adwuma ne sɛ wode tu kɛseɛ bi bɛka ho. Ɛyɛ sɛ wobɛgyae tena tenten a wonhome a wotena ase. Sɛ wode nneyɛe nketenkete twa tena a wotena ase mu a, wo honam di mogya mu asikyire ho dwuma yie na wo mogyabɔ no san hyɛ ase yie. Harvard epidemiologist bi ka emu ntease no tea: kakra yɛ sen hwee, na pii yɛ sen kakra. Nneyɛe biara bu.
Afotuo a wɔtaa ma ne sɛ tu wo ho mpɛn baako wɔ bɛyɛ simma 30 biara mu. Nokwasɛm ne sɛ saa dodow no yɛ akwankyerɛ pɛɛ sen nimdeɛ a ɛyɛ den, na ɛnsɛ sɛ wodi ho pɛpɛɛpɛ. Botaeɛ ankasa ne sɛ woremma dɔnhwere baako ntwa bere a woahyɛ tena baako no ase pintinn. Yɛ nkaeɛ a ɛyɛ brɛoo sɛ ɛbɛboa a. Fa to biribi a ɛkɔ so dada so, te sɛ sɔre bere biara a woawie kɔfe anaa woawie telefoon su.
Sɛnea "ahomedie" betumi ayɛ ankasa nie. Yeinom mu biara nfa bere a ɛboro simma baako anaa mmienu.
- Sɔre na nantew kɔ hyɛ wo nsuo ma. Afei nom, sɛnea ɛbɛyɛ a wobɛsɔre bio.
- Gye telefoon su anaa nne nhyiamu bere a wugyina hɔ, anaa nantew brɛoo kyini.
- Yɛ mmati a wokyini brɛoo kakra na tene wo nsa kɔ wʼatifi, ma wo sisi ware.
- Sɔre na yɛ squats anaa nan ase nkwadeɛ a ɛyɛ mmerɛ enum kosi du wɔ wo pono ho.
- Nantew kɔ ne wo yɔnko adwumayɛfoɔ kasa sen sɛ wobɛsoma nkra, anaa kyini ɔdan no mu kɛkɛ.
Hyɛ nneyɛe da no nkyɛn mu nso
Ahomedie no di tena tenten no ho dwuma. Wo da no nkyɛn yɛ kwan a wode bɛka pii ho kwa, a wo ho mmrɛ wo koraa.
Fa atrapoe bere a atrapoe wɔ hɔ. Fa wo kaa si baabi a ɛwɔ akyirikyiri kakra, anaa si akwantuo gyinabea baako ansa. Nantew wʼawia aduane bere fa bi, mpo simma du a wode twa fie no ho, deɛ ɛsane yɛ adwene mu siesie ankasa. Nyansakwan no ne sɛ woma nneyɛe koho no nyɛ deɛ ɛyɛ ne ho ara, sɛnea worennya wʼani nto ahoɔden adwene so bere biara.
Asɛm tiawa fa pono a wugyina ho yɛ adwuma, ɛfiri sɛ nnipa bisa. Ɛbɛtumi aboa, nanso ɛnyɛ aduro a ɛgyina ne ho. Sɛ wugyina hɔ da mu nyinaa a, ɛde ne ya ka ho, titiriw wɔ sisi ase. Pono a wugyina ho yɛ adwuma yie bere a wode sesa, tena ase kakra, gyina hɔ kakra, na kɔ so tu wo ho ɔkwan biara so. Anwanwadeɛ no nni gyina a wugyina hɔ no mu da. Ɛwɔ nsakraeɛ no mu.
Simma kakra a ɛtua wo ka
Sɛ yei mu bi te sɛ adeyɛ foforɔ wɔ adwuma a ɛho yɛ duru dada so a, tew no nyinaa fam. Yi nsɛnkyerɛnneɛ baako pɛ. Ebia ɛyɛ sɔre na tene wo ho bere biara a wofi nhyiamu foforɔ ase. Yɛ ɛno nko ara nnaawɔtwe baako. Sɛ ɛtim a, ɛgyae mmɔdenbɔ na ɛfi ase yɛ sɛ ɔfa a wode yɛ wʼadwuma.
Akatua no nyɛ honam mu nko, ɛwom sɛ wo sisi ne wʼabati bɛda wo ase. Sɛ wode nneyɛe bubu da no mu a, ɛtaa ma wʼani gyina pintinn na wʼatenka kɔ soro, na ɛyi wo firi saa awia mfinimfini ɔmununkum no mu yie sen kɔfe kuruwa foforɔ. Simma kakra a wofi screen no ho yɛ adwuma no papa, ɛnyɛ adeɛ a ɛtwetwe wʼadwene firi ho.
Kɔkɔbɔ baako. Sɛ wowɔ akoma yare, ɛpɔ ho haw, anifirie, anaa apɔmuden asɛm biara a nneyɛe bɛtumi aka a, hwɛ wo ne wo dɔkota deɛ ɛfata wo ansa na woaka nneyɛe foforɔ ho, titiriw biribiara a ɛboro nteneam a ɛyɛ brɛoo so. Na sɛ woredi ya a ɛkɔ so wɔ wo pono ho, dinn a wo honam yɛ, anaa kekakeka a, ɛno fata sɛ woka kyerɛ ɔbenfo sen sɛ wobɛyɛ adwuma afa mu.
Ɛnsɛ sɛ wosesa wʼasetena anaa wʼadwuma nyinaa. Ɛsɛ sɛ woma wo honam yɛ deɛ ɛrenyɛ den te sɛ sema wɔ akonnwa so kɛkɛ. Sɔre. Tene wo ho. Nantew kɔ mpoma no ho. Afei san tena ase na kɔ so yɛ wo da no, a wo ho adwo kakra sen kane.
Nsɛm a Wɔgyina So
- 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