Nā ʻōlelo aʻo wikiwiki
- E hana i nā squats ʻoiai e hua ana ka ipuhao.
- E hele i kēlā me kēia kelepona hiki iā ʻoe.
- E lawe i nā anuʻu me ka wikiwiki, me ka manaʻo.
Piha ka lā ma mua o kou hoʻopau ʻana i kāu kope. Ka hana, ka poʻe e pono ai iā ʻoe, nā ahi liʻiliʻi e ʻā mai ana mai kahi ʻole. I ka manawa e mālie ai ka hale, ʻo ka mea hope loa āu e noʻonoʻo ai, ʻo ka hoʻololi ʻana i ka lole hoʻoikaika kino. No laila pahē ka hoʻoikaika i ka lā ʻapōpō. A laila hana ka lā ʻapōpō i ka mea like.
Eia ka ʻāpana ʻaʻohe mea e haʻi iā ʻoe. ʻAʻole ʻo ka hoʻoikaika hola hoʻokahi ke ala wale nō i loko. No nā makahiki, ʻo ke kānāwai i ʻōlelo ʻole ʻia, ʻo ia ʻo ka hoʻoikaika kino pono e hiki mai i loko o kahi ʻāpana maʻemaʻe hoʻokahi a i ʻole ʻaʻole helu. Mālama kēlā kānāwai i ka poʻe paʻahana, luhi he nui ma ka ʻaoʻao, e ʻano hāʻule lākou no kahi mea i ʻoiaʻiʻo ʻole.
Hōʻuluʻulu ka neʻe. ʻElua minuke o nā anuʻu, kahi hele wikiwiki i ka pahu leka, kahi pūʻulu squats ʻoiai e hua ana ka ipuhao. ʻAʻole mālama kou kino i kahi puke helu kaʻawale no ka hoʻoikaika "maoli" a me ka "lawa ʻole." Helu ia i ka hoʻoikaika, mai kahi mai ia e hiki mai ai.
Ka mea a ka ʻepekema e ʻōlelo maoli ai
He inoa ko nā mea noiʻi no kēia mau ʻā pōkole i kēia manawa: exercise snacks. Nā wā pōkole, maʻamau ma lalo o ʻumi minuke, i hoʻopuehu ʻia a pō ka lā. Nānā kahi loiloi 2024 ma ka *American Journal of Lifestyle Medicine* i kahi ʻumikūmālua noiʻi a loaʻa kekahi mea e mālama ai. Hana nā wā pōkole i nā hoʻomaikaʻi maoli i ke kō koko, ke koko piʻi, a me ke olakino kino, a ʻike ʻia nā pono me ka nānā ʻole i ka lōʻihi o kēlā me kēia wā.
ʻO ka helu i ʻoi aku ka hōʻike, ʻo ia e pili ana i ka hoʻomau. I ka hana ʻana o nā kānaka i kā lākou hana ma nā wā pōkole ma ka home, piʻi ke kūpaʻa a hiki i 92 a 100 pakeneka. ʻO nā hoʻoikaika lōʻihi aʻe, kūhelu aʻe? Hāʻule pinepine aku ka poʻe. He kūpono kēlā. Paʻakikī ke hoʻohuli iā ʻoe iho mai kahi mea ʻelua minuke. He haneli puka o kahi mea kanahā kūmālima minuke.
Ua hiki mai ke alakaʻi kūhelu i kēia. ʻŌlelo paipai nā keʻena olakino ma kahi o 150 minuke o ka hoʻoikaika waena i ka pule, a maopopo iā lākou hiki iā ʻoe ke wāwahi iā ia i nā ʻāpana kūpono i kou ola. ʻUmi minuke ma ʻaneʻi, ʻelima ma ʻō. Pae lākou a pau i ka helu hoʻokahi.
Kahi e hūnā ai nā minuke
He nui nā āpau ʻano neʻe o ka hapanui o nā lā ma mua o kā kākou ʻike. ʻO ke akamai, ʻo ia ka hoʻopau ʻana i ke kakali no kahi hola maʻemaʻe a hoʻomaka i ka hoʻohana ʻana i nā māwae.
- Ka puka aniani o ka ipuhao a i ʻole ka microwave. ʻOiai e wela ana kekahi mea, e hana i kahi pūʻulu lohi o nā squats, calf raises, a i ʻole pushups e kūʻē i ka pā. Aia ʻē ʻoe i laila.
- Nā kelepona. E hele ʻoiai ʻoe e kamaʻilio ana. ʻO kahi pōʻai a puni ka lumi a i ʻole ke alanui e hoʻololi i ka manawa make i nā anuʻu.
- Nā anuʻu, me ka manaʻo. E lawe iā lākou i kou wā e lawe maʻamau ai i ke elevator. ʻOiai hoʻokahi papa, me ka wikiwiki, hāpai ia i kou puʻuwai.
- Ka wā hoʻolaha o ke kīwī, a i ʻole ka hopena o kahi mokuna. Ka lōʻihi o hoʻokahi mele e huakaʻi ai ma kahi hoʻokahi, e kīkoʻo ana, a i ʻole e hula ʻino ana ma ka lumi kuke.
- Ma mua o ka ʻauʻau. Kahi pōʻai ʻelua minuke o jumping jacks a i ʻole nā neʻe kaumaha kino, no ka mea e ʻauʻau ana ʻoe.
ʻAʻole o kēia e noi iā ʻoe e ʻimi i ka manawa. Noi lākou iā ʻoe e ʻaiʻē iā ia mai kahi manawa e hala ana.
Kekahi mau papahana pōkole e mālama ai ma kou ʻeke hope
Ke loaʻa iā ʻoe kahi puka aniani liʻiliʻi, ʻoi aku kahi papahana maʻalahi ma mua o ke kū ʻana i laila me ka noʻonoʻo i ka mea e hana ai. E hoʻāʻo i kekahi o kēia.
- Ka hoʻihoʻi ʻelima minuke. Hoʻokahi minuke e huakaʻi ana ma kahi hoʻokahi e hoʻomehana, a laila 30 kekona o kēlā me kēia: squats, pushups (maikaʻi nā kuli i lalo), kahi plank paʻa, a me kahi kīkoʻo mālie. E hana hou i nā neʻe ikaika i hoʻokahi manawa. Pau.
- Ka pahupahu anuʻu. E piʻi a iho ma kahi papa hoʻokahi no ʻelua a ʻekolu minuke, e hoʻolele ana i ka wikiwiki i kou wā mākaukau. E ʻike kou mau wāwae a me kou mau māmā ua hana lākou.
- Ka pōʻai noho. E noho a kū mai kahi noho paʻa, he ʻumi o lākou. A laila kahi pūʻulu pushup paia. A laila e huakaʻi ma kahi hoʻokahi no hoʻokahi minuke. He aloha i nā kino ʻoʻoleʻa a me nā wahi liʻiliʻi.
E hana i kekahi o kēia i ʻelua a ʻekolu manawa a pō ka lā a ua neʻe hou ʻoe ma mua o ka hapanui o ka poʻe i loko o kahi wā hoʻokahi a lākou e haʻalele mau ai.
E ʻano paʻakikī loa ke kā
ʻAʻole ʻo ka palaualelo ka ʻenemi ma ʻaneʻi. ʻO ka pīpī. ʻO kēlā me kēia kahua ma waena o ʻoe a me ka neʻe he manawa kūpono no ka lā e lanakila ai.
E waiho i kahi pālua kāmaʻa ʻoluʻolu ma ka puka. E mālama i ka hoʻoikaika āu ma ka manaʻo i pōkole loa, pōkole loa a maʻalahi aku ka hana ʻana ma mua o ka hewa o ka hana ʻole. E hoʻopili i ka neʻe i kekahi mea āu e hana mau ai me ka noʻonoʻo ʻole, i lilo ka palu niho i hōʻailona no ʻumi calf raises. Ma luna o kekahi mau pule, hana ka hōʻailona i ka hoʻomanaʻo nou.
A e hoʻokuʻu i ka manaʻo he ʻano emi kahi hoʻoikaika pōkole. ʻOi aku kahi ʻelima minuke wikiwiki āu e hana maoli ai ma mua o ka hola hemolele āu e hoʻopanee mau ai. ʻO ka mau ʻo ia ka pāʻani holoʻokoʻa, a aloha ka mau i ka liʻiliʻi.
He ʻōlelo aʻo mālie
ʻAʻole ʻo ka pōkole a pinepine ʻo ka makaʻu ʻole. Inā ua kū mālie ʻoe no kahi manawa lōʻihi, a i ʻole loaʻa iā ʻoe kahi maʻi puʻuwai, nā pilikia ʻami, ua hāpai ʻoe, a i ʻole kekahi mea e kānalua ai ʻoe, he pono kahi nānā wikiwiki me kou kauka ma mua o kou hoʻopiʻi ʻana i ka ikaika. E hoʻomaka mālie aʻe ma mua o kou manaʻo e pono ai. E koho i ke ʻano o kēlā me kēia neʻe hiki i kou kino ke hana i kēia lā, ʻaʻole ka mea hiki iā ʻoe ke hana i ʻelima makahiki ma mua.
Inā ʻike ʻia kekahi mea ʻoi a hewa paha, e kū a e nānā iā ia. He maʻamau ka ʻeha ʻiʻo. ʻO ka ʻeha e ʻōlelo ai ʻaʻole, he ʻike ia.
ʻAʻole loa ʻo ka pahuhopu ka hoʻohui ʻana i hoʻokahi mea hiki ʻole hou aku i kāu papa. ʻO ia ka ʻike ʻana ua piha ʻē ka lā me nā wehe liʻiliʻi, a e komo i kekahi o lākou. ʻAʻole maʻemaʻe ka hapanui o nā pule. ʻAʻole pono pēlā. Pono wale ʻoe e hoʻomau i ka ʻimi ʻana i nā minuke i laila i nā manawa a pau.
Nā kumu
- National Center for Biotechnology Information, Health-Related Benefits and Adherence for Multiple Short Bouts of Aerobic Physical Activity Among Adults
- CDC, Health Benefits of Physical Activity for Adults
- CDC, Benefits of Physical Activity