Afotusɛm ntiantia
- Aim for about two hours of green time a week.
- Split it however suits you, long or short walks both count.
- Skip the headphones sometimes and just listen.
San kae bere a etwa to a wokɔ nantew baabi a ahabammono wɔ. Turo, kwan, ɔkwan a ɛda nsu bi ho. Ebia woannya ammue sɛ worekɔsiesie biribi. Wokɔɔ kɛkɛ. Na baabi wɔ mfimfini hɔ, a woanyɛ adwene ho, wo mmati sianee na da no anihi den no tew kakra. Wobaa fie a wote nka sɛ woyɛ onipa a ne ne nea ofii hɔ no ho yɛ soronko kakra.
Saa nsakrae no yɛ ankasa, na wɔakari. Biribi wɔ hɔ a ɛfa wo nipadua nantew a ɛfa baabi a abɔde wɔ no ho a ɛto adwene ho dwo wɔ kwan bi a fie a wobɛtena, mpo a woreyɛ saa adwumadenbɔ koro no ara, ɛne no nhyia koraa.
Nea ahabammono no yɛ wo
Bere a wode bere bɔ nnua, nsu, ne wim a abue ho no, wo nipadua taa gyae n'ahokyere nhyehyɛe no. Nhwehwɛmu ahu cortisol dodow a ɛba fam, ahokyere ɛhomu hu titiriw no, ne koma a ɛbɔ brɛoo ne mogya a ɛnam brɛoo, wɔ bere a wode nantew abɔde mu akyi sɛ wode toto bere a wode wɔ kurow a nipa wɔ so mu ho a. Wʼadwene nso nya home. Mmɔdenbɔ a ɛnsa a kurow mu asetra hwehwɛ, kar a wɔn dodow wɔ kwan so, sukuukuu, dede a ɛsɛ sɛ woyiyi mu, hwehwɛ sɛ wʼamene de n'adwene si ade so da mu nyinaa. Baabi a abɔde wɔ no ma wʼadwene fã a abrɛ no home, efisɛ nneɛma a ɛyɛ mmerɛw a ɛnhwehwɛ pii te sɛ nnomaa nnwom ne ahaban a ɛrekeka kura wʼadwene a ɛnsa no.
Nantew no ho hia te sɛ baabi a wohwɛ no. Akɔneaba ne abɔde mu biara boa ne ho, nanso sɛ wɔbom a wɔte sɛ wɔyɛ pii sen wɔn mu biara nko ara. Worema wo nipadua nea wɔbɔɔ no sɛ ɔnyɛ, akɔneaba wɔ wiase mu, wɔ baabi ko a wɔbɔɔ no sɛ ɔnyɛ wɔ hɔ no.
Akontaabu a ɛfata sɛ wuhu
Fã a ɛhyɛ nkuran no ne sɛnea ɛho nhia pii. Nhwehwɛmu kɛse bi a wotintim wɔ 2019 mu, a egyina nkurɔfo bɛyɛ ɔpedu aduonu so no, huu sɛ wɔn a wɔde simma 120 ne nea ɛboro saa wɔ dapɛn biara mu wɔ abɔde mu no na wɔtumi kaa apɔwmuden pa ne anigye atenka ho asɛm kɛse sen wɔn a wɔannya bi koraa. Sɛ ɛba ase fi dɔnhwerew abien no a, mfaso no anna adi ankasa. Sɛ ɛboro so a, ɛkɔɔ so trontrom.
Eyi ne nsɛm a ɛyɛ dɛ sen biara. Sɛnea wonyaa wo dɔnhwerew abien no nyɛ hwee. Kwasida akɔneaba tenten baako yɛɛ adwuma yiye te sɛ akɔneaba nketenkete pii a wɔahwete wɔ dapɛn no mu no ara. Enti wunhia dapɛn awiei a wunni adwuma anaa ɔman turo. Wuhia bɛyɛ simma dunwɔtwe da biara, anaa akɔneaba abien a emu biara yɛ dɔnhwerew fã, wɔ ahabammono biara a wubetumi adu ho mu.
Sɛnea wode bɛyɛ ade a ɛyɛ daa
Botae no ne sɛ wode eyi bedi asetra a wowɔ dedaw no mu, na ɛnyɛ sɛ wode adwumadenbɔ foforo a wobenya ho afobu sɛ wotwa mu bɛka ho. Akwan kakra a nkurɔfo fa so ma ɛtena hɔ:
- Fa to ade a wotaa yɛ so. Gye adwuma telefon bere a worenantew abɔnten a nnua wɔ ho. Si wo kar fã a ɛware na fa ahabammono no mu. Nantew kwan tenten kɔ fie.
- Ma ɛnyɛ brɛoo. Eyi nyɛ adwumadenbɔ a ɛsɛ sɛ wopia wo ho mu. Akɔneaba a ɛyɛ brɛoo nso yɛ ade. Adwene no ne sɛ wobɛkɔ abɔnten na wo akɔneaba, na ɛnyɛ sɛ wubedu mmirika ano.
- Yi aso mu nneɛma no fi bere bi. Fã a ɛsan yɛ wo foforo no fã ne sɛ wote baabi no ankasa, mframa, nnomaa, wʼankasa wʼanan. Ma wiase nyɛ nnwom bere bi.
- Brɛ nea wɔfa no sɛ ade no ase. Kurow mu turo a abrɛ, abɔnten nnua ahorow, mpɔtam turo, kwan a ɛda nsuwa ho a wura ne dabodabo bi wɔ so. Ɛho nhia sɛ ɛyɛ fɛ ansa na aboa.
Eyinom mu biara nhwehwɛ pii fi wo hɔ, a ɛno ankasa nti na ɛyɛ adwuma. Ɛho nhia sɛ wo nipadua yɛ den. Wunhia mfiri. Ɛsɛ sɛ wopue kɔ abɔnten na wode wʼanan baako si baako anim simakraa.
Asɛm a ɛyɛ brɛoo
Akɔneaba a ɛkɔ turo mu ye ma obiara bɛyɛ, na ɛne wʼankasa wo ho hwɛ a aka no hyia yiye. Nanso ɛnyɛ ayaresa ma awerɛhow anaa ɛhu yare, na wɔanyɛ no saa nso. Sɛ wo bo a abɔ fam anaa wo dadwen yɛ duru, ɛtena hɔ nna pii, anaa ɛma asetra a ɛyɛ daa yɛ den a, mesrɛ wo, frɛ ɔduruyɛfo anaa ɔdwenebɔdaeni. Bere a wode wɔ abɔnten betumi atena saa ɔhwɛ no nkyɛn na ɛma mmere a ɛyɛ den no yɛ nea wobetumi atena ase kakra. Ɛnsɛ sɛ ɛsoa adesoa no nyinaa nko ara. Sɛ wowɔ apɔwmuden tebea a ɛka wo nantew a, ka kyerɛ wo duruyɛfo nea ɛfata wo, na afei kɔhwehwɛ ahabammono bi na fa wʼankasa wo bere so.
Nea wɔnam so nya nsɛm yi
- Scientific Reports (Nature) / NIH PMC, Spending at least 120 minutes a week in nature is associated with good health and wellbeing
- Harvard Health Publishing, Sour mood getting you down? Get back to nature
- American Psychological Association, Nurtured by nature