Afotusɛm ntiantia
- Set a timer to move every 30 to 60 minutes.
- Roll your shoulders and open your chest hourly.
- Stretch to a gentle pull, never to sharp pain.
Awia ntɔkwa mu no, wutumi te nka. Mmati a ɛyɛ den, kɔn a ayɛ pintinn, ne mfimfini akyi yaw a na enni hɔ anɔpa nnɔn nkron. Wonyɛɛ biribiara a emu yɛ den. Ɛno ankasa ne ɔhaw no. Sɛ wokommyɛ nnɔnhwerew pii a, ɛyɛ ɔbrɛ pɔtee bi.
Sɛ wotena ɔkwan koro no ara mu bere tenten a, ntini a ɛwɔ wo kɔn, wo mmati, ne w'akyi atifi no kɔ so kuru brɛoo, na wɔhyɛ ase nwiinwii. Nea wɔde siesie no nhia gym, ntade nsesa, anaa sɔreɛ mpo bere dodoɔ no. Nteɛmu nketenkete kakra a wɔde apete da no mu no boa ma den no antena ase.
Adɛn nti na kommyɛ tena ma wo brɛ wo
Ntini pɛ nkekamu. Nkekamu pia mogya foforo fa wɔn mu na ɛsan siesie wɔn tenten. Sɔ wɔn mu wɔ baabi koro a, wɔyɛ den na wɔyɛ tiawa, na ɛno nti na wo mmati foro kɔ w'aso ho na wo kɔn yaw awia mu.
Ade a emu dɔ wɔ hɔ a enti ɛsɛ sɛ wobubu atenae tenten mu nso. Tenae tenten a wuntumi mu no ne yare a ɛyɛ hu ahodoɔ pii bata, na nea ɛsa ho a egyina pintinn sen biara no yɛ mmerɛw paa: sɔre na keka wo ho simma kakra bere ne bere mu. Nhwehwɛmu kɛse baako huu sɛ sɛ wode tenae simma 30 pɛ da no sesa nkekamu a emu yɛ mmerɛw a, ɛbata owu a ɛba mu wɔ mfe du a edi hɔ no mu a ɛsua kɛse ho. Ɛnhia sɛ wosesa w'adwuma. Ɛhia sɛ wobubu kommyɛ no mu.
Nteɛmu tiawa a wubetumi ayɛ wɔ w'agua mu
Kɔ nteɛmu biara mu brɛoo na kosi baabi a ɛyɛ wo sɛ ɛretwe wo dwoodwoo nko, ɛnyɛ yaw a ano yɛ nam da. Home sɛnea ɛyɛ daa na kura biara mu bɛyɛ simma 15 kosi 30. Biribiara a ɛwɔ ha nyɛ deɛ ɛkɛse a wo yɔnko adwumayɛni behu.
- Kɔn gyae. Tena pintinn. Brɛoo, fa wo nifa aso kyerɛ wo nifa abati kosi sɛ wobɛte nteɛmu wɔ wo kɔn benkum fa. Kura no, na sesa fa. Sɛ wopɛ kakra a, fa wo nsa to wo ti so brɛoo, a wontwe.
- Mmati twa kontonkron ne pagyaw. Pagya wo mmati abien kɔ w'aso ho, kura no simma baako, na ma ɛnhwe ase. Yɛ no mpɛn kakra, na fa twa kontonkron akɛse akyi brɛoo. Eyi ne ɔkwan a ɛyɛ ntɛm sen biara a wode bɛsan w'akyi atifi a ayɛ den.
- Akoko mu bue. Tena w'agua ano, fa wo nsa abien kɔ w'akyi na kyere wɔn sɛ wubetumi a, na brɛoo pagya na kyere wo mmati nnompe abom. Nnɔnhwerew a wode dwere mfidie no ka mmati kɔ anim, na eyi san siesie emu kakra.
- Agua mu mfimfini akyi nan. Tena pintinn, fa wo nifa kɔto wo benkum srɛ akyi, na dan kɔ benkum brɛoo, hwɛ wo mmati akyi. Kura no, na dan kɔ ɔfa foforo. Yɛ no brɛoo wɔ mfimfini akyi.
- Nsayam ne abasa nteɛmu. Tene wo basa baako, ma wo nsayam nkyerɛ soro, na fa wo nsa foforo twe wo nsateaa san kɔ wo so brɛoo. Sesa fa. Wo nsayam yɛ adwuma dinn pii wɔ keyboard ho.
- Agua mu figure-four. Fa wo nifa nan tia to wo benkum kotodwe so na, kura w'akyi tee, na kotow w'anim kakra kosi sɛ wobɛte nteɛmu wɔ wo nifa asɛn mu. Sesa fa. Asɛn a ayɛ den yɛ mfimfini akyi yaw a ahinta nea efi.
Ɛno ne nyinaa, na ɛfa bɛyɛ simma annum. Wubetumi nso afa abien anaa abiɛsa bere a wonya bere kakra wɔ nhyiamu ntam.
Ma ɛyɛ adwuma ankasa
Adwene pa nni adwumaday a emu yɛ den so nkonim. Nkae ketewa na ɛyɛ. Hyɛ dɔn kommyɛ anaa nhyiamu nkae ma simma 30 kosi 60 biara, na sɛ ɛbɔ a, sɔre, teɛ wo ho mu, san hyɛ wo nsu ma, anaa nantew brɛoo kɔ mfɛnsere ho. Fa nkae no fam nneɛma a woyɛ dedaw: teɛ wo kɔn mu bere a krataa rebue, twa wo mmati kontonkron bere biara a worefre telefon, yɛ akoko mu bue bere biara a wosɔre.
Sɛ w'akyi anaa wo kɔn yaw dedaw nna dodoɔ a, eyinom mu kakra a wode di adwuma ntam betumi atew so. Fa ka wo nneɛma a wode siesie a w'amena soro bɛn w'ani na wo nan da fam tee ho, a ɛma woankotow w'anim mfiase koraa.
Bere a den no boro kɛkɛ den
Saa nteɛmu yi yɛ ɔbrɛ a ɛyɛ daa, atenase awia mu nyinaa den ho. Sɛ wowɔ yaw a ano yɛ nam, a ɛtow kɔ basa anaa nan, a ɛba a ade reyɛ wo aworɔw anaa wopopo anaa wo ho yɛ mmerɛw, anaa ɛmma so sɛnea woyɛ biara a, ɛno fata nkɔmmɔbɔ a wode ne dɔkota anaa nipadua yaresafo bɔ sen nteɛmu foforo. Saa ara na yaw biara a edi asehwe anaa pira akyi no te. Biribiara a ɛwɔ ha ɛnsɛ sɛ ɛyaw; sɛ nteɛmu bi de yaw ba na ɛnyɛ ntwetwe a ɛyɛ dwoodwoo a, gyae.
Wonkyekyee wo nipadua sɛ enkura su koro nnɔnhwerew awotwe. Ma no ahomegye nketewa kakra, na ɛbɛsoa wo afa da no mu ahotɔ kɛse.
Nea efi
- Mayo Clinic, Desk stretches: Video collection
- Harvard Health Publishing, Why you should move: even just a little: throughout the day
- Harvard Health Publishing, The end of painful sitting