Nā ʻōlelo aʻo wikiwiki
- E hoʻomaka me kahi hele wāwae o 20 minuke, ʻaʻohe mea hou aku.
- E hele i waho a i kahi wahi ʻōmaʻomaʻo inā hiki.
- I kahi lā paʻakikī, e hula i hoʻokahi mele ma kahi o ka lele ʻana.
Aia kekahi ʻano lā piʻihau kahi mea hope loa āu e makemake ai e hoʻoikaika kino. Nui nā manaʻo, paʻa kou umauma, a kani ka manaʻo o ka hoʻoikaika kino me he noi lā i ke kanaka e piholo ana e ʻauʻau nā wili. Maopopo iā mākou. No laila e ʻōlelo ʻoiaʻiʻo mai ka hoʻomaka: ʻaʻohe kanaka e mālie no ka mea ua haʻi ʻia e hele e holo.
A naʻe. ʻO ka neʻe kekahi o nā mea liʻiliʻi e hoʻohaʻahaʻa hilinaʻi ai i ka piʻihau, a hana ia inā ʻoe makemake a ʻaʻole paha e hana. ʻAʻole ʻoe pono e manaʻoʻiʻo iā ia. Pono ʻoe e neʻe iki, a e ʻae i kou kino e hana i ke koena.
No ke aha e mālie maoli ai ka neʻe iā ʻoe
Noho ka piʻihau i loko o ke kino e like me ka noʻonoʻo. Wikiwiki kou puʻuwai, kāʻī kou mau ʻiʻo, piʻi nā hormone kaumaha e like me ka adrenaline a me ka cortisol. Hiki pololei ka hoʻoikaika kino i kēlā pae kino. Wehewehe ʻo Harvard Health i ka hana aerobic mau ma ke ʻano he hoʻomaʻamaʻa i ka ʻōnaehana kaumaha o kou kino e hoʻokuʻu i ka liʻiliʻi o kēlā mau hormone i ke kaomi o kēlā me kēia lā, a no laila i ka manawa hele mai ka pana kaumaha o lalo i lalo.
Aia kekahi hopena koke aʻe. Hoʻoulu ka hoʻoikaika kino i kou lolo e hoʻokuʻu i nā endorphin, nā kemika ma hope o kēlā ʻano ʻoluʻolu a mālie ma hope o kahi hele wāwae maikaʻi a hana ikaika. Hana ikaika loa ka neʻe paʻa a hana hou ʻana e hoʻohana ai i nā pūʻulu ʻiʻo nui, ka hele wāwae, ka holo wāwae, ka holo paikikala, ka ʻauʻau. Kapa kekahi kauka o Harvard iā ia he noʻonoʻo ʻiʻo, a kūpono ka huaʻōlelo. Hahai kou nānā i kou hele ma kahi o kou hopohopo.
Hiki i hoʻokahi wā o ka neʻe ke hoʻomaʻalili i ka piʻihau ʻoiai e hana ana, ʻaʻole wale i ka manawa lōʻihi.
Kūpaʻa ka hōʻike ma ʻaneʻi, ʻaʻole he hōʻaluʻalu. ʻIke nā loiloi o nā haʻawina hoʻoikaika i ka emi paʻa o nā hōʻailona piʻihau ma nā pūʻulu kānaka like ʻole. Ua loaʻa i kekahi haʻawina nui a Harvard i ʻōlelo ai i ka emi nui o ka hiki ʻana o nā kānaka e hana ikaika mau e ulu i kahi maʻi piʻihau i nā makahiki e hiki mai ana. No kekahi poʻe, hana ka neʻe mau ma kahi e like me ka lāʻau no nā hōʻailona haʻahaʻa a waena. ʻAʻole ia he kumu e hoʻōki ai i kekahi mālama āu e hana nei. He kumu ia e mālama koʻikoʻi ai i kahi hele wāwae.
He aha maoli ka manaʻo o ka "lawa"
Eia ka ʻāpana hoʻokuʻu. ʻAneʻane he ʻoiaʻiʻo ʻoe pono i ka mea ʻoi aku ka liʻiliʻi ma mua o kou manaʻo.
ʻO ka pahuhopu olakino maʻamau no nā mākua ma kahi o 150 minuke o ka hana ʻoluʻolu i ka pule, nā mea e like me ka hele wāwae wikiwiki, a me kekahi mau lā o kekahi ʻano hana ikaika. ʻO ia ka helu pāʻani lōʻihi no kou kino holoʻokoʻa. No ka piʻihau o ka manawa, ʻoi aku ka haʻahaʻa o ka pae. Hiki i kahi hele wāwae maʻalahi o 20 minuke ke hoʻomaʻemaʻe i kou poʻo a wehe i ke kaomi. ʻOiai kekahi mau minuke o ka neʻe e hoʻomaka ana e hoʻololi i ke kemika o kou kino.
No laila ke piʻihau ʻoe, mai kiʻi i ka hoʻoikaika kino hemolele. E kiʻi i ka ʻano liʻiliʻi loa ʻoiaʻiʻo:
- He hele wāwae a puni ke alanui, a i ʻole i ka hopena o ke alanui a hoʻi.
- ʻElima minuke o ka hoʻolōʻihi a i ʻole ka hoʻoluliluli i kou mau lima a poʻohiwi.
- Kekahi mau pae alapiʻi, wikiwiki e ʻike ai i kou hanu.
- Ka hula i hoʻokahi mele i kou lumi kuke.
ʻOi aku ka liʻiliʻi o ke koʻikoʻi o ka ikaika ma mua o kou manaʻo. Maʻa nā haʻawina e hoʻohālikelike ana i ka hoʻoikaika ʻoluʻolu a paʻakikī e ʻike ʻo nā mea ʻelua e kōkua i ka piʻihau, ʻo ia hoʻi nāu e koho i ka mea hiki maoli iā ʻoe ke hana i kēia lā. I kahi lā pālahalaha, lanakila ka maʻalahi a pōkole ma luna o ka manaʻo nui a lele ʻia.
Ka hana me kou piʻihau, ʻaʻole kūʻē iā ia
Kekahi mau mea e ʻokoʻa ai ka neʻe e hoʻomaʻalili a me ka neʻe e hoʻi hewa.
E mālama i ka hui o ka puʻuwai wikiwiki. Wikiwiki ka hoʻoikaika kino ikaika i kou puʻuwai a hanu, a no kekahi poʻe kani kēlā mau ʻano kokoke ʻoluʻolu ʻole i kahi hahau hopohopo. Inā ʻo ʻoe ia, maʻamau ia a kūpono ke kapa. E hoʻomaka ʻoluʻolu, e hoʻomehana mālie, a e ʻae i kou kino e aʻo he hiki i kahi puʻuwai e haʻalulu ke ʻano wale he neʻe ʻoe. I ka manawa hiki i kēia ke hoʻohaʻahaʻa maoli i kou makaʻu i kēlā mau ʻano.
E hele i waho inā hiki. ʻOi aku ka mālie koke o ka noʻonoʻo i kahi hele wāwae i ka pāka a i kekahi wahi ʻōmaʻomaʻo ma mua o ka hele wāwae like ma loko. ʻAʻole ʻoe pono i kahi ululāʻau. He alanui me nā lāʻau e helu ʻia.
E hoʻohaʻahaʻa i nā manaʻo me ka manaʻo. ʻAʻole ka pahuhopu he hana ʻoi loa a ʻōpū pālahalaha. ʻO ka pahuhopu ka ʻano like iā ʻoe iho ma hope o hoʻokahi hola ma mua o kou ʻano i kēia manawa. E hoʻoholo iā ia ma kēlā.
E ʻae iā ia e hana hou. Hilinaʻi ka hopena hoʻomaʻalili i ka pana, no laila ke hana nei kekahi mea paʻa a hana hou. ʻAʻole ʻoe pono i kahi papahana paʻakikī.
I ka wā e kiʻi ai i ka mea hou aku
He mea hana maikaʻi maoli ka neʻe. ʻAʻole ia ka pahu hana holoʻokoʻa.
Inā ke ʻalo nei ka piʻihau i kou hiamoe, kāu hana, a i ʻole nā kānaka āu e mālama ai, a i ʻole inā loaʻa iā ʻoe nā hahau hopohopo, ka hopohopo komo ʻoe hiki ʻole ke hoʻomālie, a i ʻole ka piʻihau e mālama ana iā ʻoe mai ka hana ʻana i nā mea maʻamau, e ʻoluʻolu e kamaʻilio me kahi kauka a i ʻole loea olakino noʻonoʻo. Noho ka hoʻoikaika kino ma ka ʻaoʻao o kēlā ʻano mālama, ʻaʻole ia e pani iā ia. A inā loaʻa iā ʻoe kahi maʻi puʻuwai, hāpai ʻoe, a i ʻole he pilikia olakino e haʻalulu ai ʻoe, e nānā me kāu kauka ma mua o ka hoʻomaka i kahi mea hou i hiki iā ʻoe ke neʻe me ka hilinaʻi ma kahi o ka hopohopo.
ʻO ka pono ʻana i ka mea ʻoi aku ma mua o kahi hele wāwae, ʻaʻole ia he hāʻule o ka manaʻo ikaika. He ʻikepili ia no ka mea āu e pono ai. I nā lā e hiki ai iā ʻoe ke neʻe, ʻoiai he liʻiliʻi, e ʻae iā ia he hana lokomaikaʻi liʻiliʻi āu e hana ai no ka ʻōnaehana neʻe e hana nui ana.
Nā kumu
- Harvard Health, Can exercise help treat anxiety?
- Anxiety & Depression Association of America, Exercise for Stress and Anxiety
- Centers for Disease Control and Prevention, Adding Physical Activity as an Adult
- National Center for Biotechnology Information, A review of exercise interventions for reducing anxiety symptoms