Nā ʻōlelo aʻo wikiwiki
- E koho i kahi pāʻani āu e pāʻani ai no ka leʻaleʻa, ʻaʻole no ka hana koi.
- E lawe pū i kahi hoaaloha i lilo ia i hoʻolālā.
- E hoʻonohonoho i kahi pāʻani a papa mau i kēlā me kēia pule.
E noʻonoʻo hou i kou wā ʻewalu makahiki. ʻAʻole ʻoe i hoʻonohonoho i ka hoʻoikaika kino. Holo ʻoe no ka mea, e hahai mai ana kekahi, piʻi ʻoe no ka mea, aia ke kumulāʻau, noho ʻoe ma waho a hiki i ka ʻā ʻana o nā kukui alanui no ka mea ʻaʻole i komo ka manaʻo o ka pau ʻana i kou poʻo. ʻAʻole he hana ka neʻe. ʻO ia wale nō ka mea i hana ʻia ai kahi lā.
A laila ulu kākou, a hoʻohaʻahaʻa ʻia ka neʻe i kahi laina mea. Kahi e mālama ai, e hoʻomaikaʻi ai, e hewahewa ai. Ma ka ʻōlelo haole, aia ka huaʻōlelo *workout* me ka huaʻōlelo work (hana) i loko. ʻAʻole kupanaha ka paʻakikī o ka hapa nui o kākou e hoʻomau ai. Ua hoʻolilo kākou i kekahi o nā mea kūlohelohe loa a ke kino kanaka e hana ai i hana home.
He aha inā ʻaʻole pono ʻoe?
Helu ka pāʻani. Helu maoli ia.
ʻAʻole ʻike kou puʻuwai i ka ʻokoʻa ma waena o kahi mīkini hele wāwae a me kahi pāʻani kinikini. Maopopo iā ia ke hana nei ʻoe. He pāʻani pōhīnaʻi ikaika, he hola ma loko o ka loko ʻauʻau, he holo kaʻa paikikala lōʻihi i kahi ʻole, he kahua hula ʻaʻole hiki ke haʻalele: hoʻopiʻi kēia i kou puʻuwai, kūkulu i ka ikaika, a puhi i ka ikehu e like me ka hale haʻuki. Pinepine ʻoi aku, no ka mea poina ʻoe ke nānā i ka uaki.
Kuhikuhi nā alakaʻi hana kino kūhelu no nā mākua i kahi o 150 minuke o ka hana ʻoluʻolu i ka pule, a ʻaʻole lākou e ʻōlelo he pono ia e ʻano ʻino. Helu ka hana leʻaleʻa, ka pāʻani haʻuki, a me ka pāʻani neʻe a pau i kēlā huina. Ka ʻauʻau, ka hele kuahiwi, ke peku pōpō me kāu mau keiki, kahi pāʻani kuapaʻa, ʻoiai he ahiahi hula ikaika. Inā e hoʻopiʻi i kou puʻuwai a hoʻoneʻe i kou kino, mālama kou kino iā ia me ke ʻano like.
Aia kekahi pōmaikaʻi mālie e peʻe ana ma loko o kēia. Hōʻike ka CDC ʻo kekahi o nā pōmaikaʻi maoli o ka noho ʻeleu ka manawa e hana ai i nā mea āu e leʻaleʻa maoli ai a e noho pū me kānaka. ʻO ka hana āu e kakali leʻaleʻa nei, ʻo ia ka mea āu e hoʻi hou ai. A ʻo ka hoʻi hou, i kēlā me kēia pule, ʻo ia ke kumu holoʻokoʻa. ʻO kahi papahana hemolele āu e haʻalele ai i Malaki, emi aku kāna no ʻoe ma mua o kahi pāʻani badmintona hemahema āu e pāʻani mau ai i ʻOkakopa.
He aha ka hana a ka pāʻani no kou noʻonoʻo
ʻO ia ke kahi i loaʻa ai i ka pāʻani kona wahi ma kahi pūnaewele olakino noʻonoʻo. ʻO ka neʻe o kēlā me kēia ʻano kekahi o nā mea hoʻokiʻekiʻe ʻano hilinaʻi loa iā kākou. Hōʻike ka CDC e hiki i hoʻokahi hana ʻoluʻolu-a-ikaika ke hoʻoemi i nā manaʻo o ka piʻihau i kēlā lā hoʻokahi, kālele i kou noʻonoʻo, a kōkua iā ʻoe e moe maikaʻi i kēlā pō. I ka manawa, hoʻohaʻahaʻa ka noho ʻeleu i ka pilikia o ke kaumaha a kōkua e mālama i ka lolo i kou ʻelemakule ʻana.
Hoʻopili ka pāʻani i kekahi mea hou ma luna o kēlā a pau. He komo loa. Ke kau kou manaʻo ma ka pōpō, ke kani, ka neʻe aʻe, hoʻomalie ka ʻāpana hopohopo o kou noʻonoʻo. ʻO kēlā hoʻomaha mai ka noʻonoʻo pinepine, he ʻano lāʻau ponoʻī ia. A he pilina ka hapa nui o ka pāʻani, he mea koʻikoʻi ʻoi aku ma mua o ka mea a kākou e haʻi ai. Ua loaʻa i kahi koho kūʻokoʻa lehulehu mai ka American Psychiatric Association ʻo 83 pākēneka o nā mākua e pāʻani haʻuki nei, ʻōlelo lākou he pōmaikaʻi ia i ko lākou olakino noʻonoʻo, me ka lilo i ʻāpana o kahi hui i kapa ʻia ʻo kekahi o nā kumu nui.
Loaʻa iā ʻoe ka neʻe a me ka pilina ma ka hola hoʻokahi. He kakaikahi nā mea e hāʻawi i nā mea ʻelua.
Ka loaʻa ʻana o kāu ʻano pāʻani ponoʻī
ʻAʻole makemake nā kānaka a pau e komo i kahi hui haʻuki, a ʻaʻole pono ʻoe. ʻO ka pāʻani ʻo ia nā mea e nalowale ai kou ʻike o ka manawa ʻoiai ʻoe e neʻe nei. ʻO ke kumu ka loaʻa o kāu, ʻaʻole ka hōʻaiʻē mai ka mea ʻē.
He mau kuhikuhi e ʻauwana ai:
- Kekahi mea me ka pōpō. Pōhīnaʻi, peku pōpō, tennisa, pingpong, kahi pāʻani hopu maʻalahi. Huki ka pāʻani i ka hoʻoikaika mai ou me ka noi ʻole.
- Ka wai. Ka ʻauʻau, ka holoholona wai, ʻoiai ka pāʻani wale i loko o ka loko. ʻOluʻolu i nā ʻami, paʻakikī ke hana me ke kaumaha.
- Ka hula. Kahi papa, kahi lumi noho, kahi mare. He kakaikahi nā hana e hoʻopiʻi i kou puʻuwai me ka hoʻomākeʻaka iā ʻoe i ka manawa hoʻokahi.
- Ka waho. Ka hele kuahiwi, ka hoe, ka holo paikikala, ka piʻi pali. Hoʻohui ka ʻāina i kāna hopena hoʻomalie ponoʻī ma luna o ka neʻe.
- Kekahi mea me nā keiki a ʻīlio paha. He mau mīkini pāʻani luhi ʻole lākou. E ʻae iā lākou e kau i ka māmā a luhi ʻoe ma mua o kou ʻike ʻana.
- Nā pāʻani pūʻulu. Frisbee, voli, kahi hui leʻaleʻa. Huki ka pilina kaiaulu iā ʻoe ma waho i nā lā ʻaʻole hiki i ka manaʻolana wale ke hana.
E nānā i ka mea i leʻaleʻa maoli, ʻaʻole i ka mea i ʻano kupanaha. ʻO ka leʻaleʻa ke kumu a me ka hoʻolālā i ka manawa hoʻokahi.
Pehea e hoʻihoʻi ai i ka pāʻani i loko o kahi ola makua
He ʻano ʻē ia i ka mua. Hiki ke ʻano like ka pāʻani me kahi mea ua makua loa a paʻahana loa ʻoe nona. ʻAʻole pēlā ʻoe. Eia ka mea e komo hou mālie ai.
- E hoʻomaka me ka mea āu i aloha ai. Ua loaʻa anei kahi haʻuki, kahi pāʻani, kahi hula i ʻā ai ʻoe? E hoʻomaka ma laila. Hoʻomanaʻo ke kino, a hoʻi mai ka hunaahi ʻoi aku ka wikiwiki ma mua o kou manaʻo.
- E hoʻohaʻahaʻa loa i ka manaʻo nui. ʻAʻole ʻoe e hoʻāʻo no kekahi mea. He ala maikaʻi loa ka pāʻani ʻino. Hiki mai ka mākau mai ka hōʻea ʻana mai, a hiki mai ka hōʻea mai ka makaʻu ʻole iā ia.
- E lawe pū i kekahi. ʻO ka neʻe me kahi hoaaloha a kou ʻohana, ʻaʻole ia he hana koi a lilo i hoʻolālā āu e ʻōpū ai ke kāpae. Lawe ka hoʻohiki me kekahi kanaka iā ʻoe i nā lā haʻahaʻa.
- E kau ma ka manawa kalena me he mea koʻikoʻi lā. He pāʻani Pōʻaono mau a he papa hula Pōʻalua e lilo i mea āu e hana ai, ʻaʻole i mea āu e hoʻokō ai ke loaʻa ka manawa. Lanakila ke kani ma luna o ka manaʻolana i kēlā me kēia manawa.
- E ʻae iā ia he lawa. ʻAʻole pono ʻoe e mālama, e helu, a e kau i kahi helu. Inā ua neʻe ʻoe a leʻaleʻa, ua pono. ʻO kēlā ʻae ka mea e hoʻi mau ai ka poʻe no nā makahiki.
He memo ʻoluʻolu a ʻoiaʻiʻo
He neʻe ka pāʻani, a noi ka neʻe i kekahi mea i kou kino. Inā ua noho mālie ʻoe no ka manawa lōʻihi, a he maʻi puʻuwai kou, he pilikia ʻami, ke hāpai ʻoe, a he aha paha e kānalua ai ʻoe, e nīnau i kou kauka ma mua o kou lele ʻana i kahi pāʻani paʻakikī. E hoʻomāhanahana iki. E komo mālie i ka ikaika ma mua o ka holo a pau i ka lā mua. E koho i ka ʻano kūpono i ke kino āu i loaʻa i kēia manawa, a hoʻololi me ke kūʻokoʻa. ʻAʻohe makana no ka koi ʻana ma o ka ʻeha e haʻi nei iā ʻoe e kū.
A inā he hiki ʻole ka neʻe o kēlā me kēia ʻano i kēia manawa, inā ʻoi aku ke kaumaha āu e hali nei ma mua o ka luhi, e pono ke kūkākūkā me kahi loea. ʻAʻole he lāʻau ka pāʻani no nā mea a pau, a ʻaʻole ʻo ia kona manaʻo.
No ka nui o kākou, ʻaʻole loa ka pilikia ʻo ke inaina i ka neʻe. ʻO ka poina ʻana e hiki iā ia ke ʻano maikaʻi. Aia nō i loko ke keiki ʻewalu makahiki i holo no ka hauʻoli. E hāʻawi iā ia i kahi pōpō, kahi loko, kahi kahua hula, kahi pā hāmama. E nānā i ka hopena.
Nā kumu
- CDC, Benefits of Physical Activity
- CDC, Health Benefits of Physical Activity for Adults
- American Psychiatric Association, Americans, Psychiatrists Agree: Sports Can Be Good for Mental Health