Afotusɛm ntiantia
- Balance on one foot while you brush your teeth.
- Practice standing up from a chair without using your hands.
- Always keep a counter or wall within reach.
Dwene ɛberɛ a etwa toɔ a wugyinaa nan baako so no ho. Ebia wo rehyɛ wo sɛɛkyaw mu, anaa worefoforo asuo a aboro fam. Wo ho wosoo anaa? Wode wo nsa kɔɔ ɔfasuo no ho? Yɛn mu dodoɔ no ara nhwɛ yɛn kari ho ara kɔsi da a ɛbɛhwe ase. Na saa ɛberɛ no, na aboɛ akyɛ kakra dada.
Kari nyɛ su a wowɔ anaa wonni daa. Ɛyɛ nimdeɛ a wo nipadua kɔ so siesie no fa nteteeɛ a ɛkɔ so so, na ɛgyina nhyehyɛeɛ mmiɛnsa a ɛboom yɛ adwuma so: wo aso mu, wo aniwa, ne adwuma a ɛwɔ wo edwa ne wo nnompe mu a ɛka kyerɛ wo amene baabi a wo nnipadua afaafa wɔ wim. Saa nneɛma mmiɛnsa nyinaa sesa wɔ mfeɛ a worenyini mu. Asɛm pa no ne deɛ ɛfa biribiara a ɛwɔ apɔwmuden mu ho. Deɛ wode di dwuma no, wokɔ so kura mu. Deɛ wugyae di dwuma no, brɛoo so wuhwere.
Deɛ enti a kari yera, ne deɛ enti a ɛsɛ sɛ wode wo adwene si so
Firi yɛn mfeɛ aduasa ne aduanan mu baabi no, brɛoo so yɛhwere honam ahoɔden, titiriw wɔ yɛn nan ne yɛn sisi a ɛma yɛgyina pintinn no mu. Nhwehwɛmu nsɛm a ɛda amene ne honam ntam no yɛ brɛoo kakra. Aniwa sesa. Mmuaeɛ a ɛfiri yɛn nan no yɛ komm. Emu biara nsi anadwo baako, na ɛno ara nti na ɛba nnipa so kɔkɔɔm. Wonte nka sɛ worenyɛ pintinn sɛdeɛ wobɛte honam a atwe nka. Wuhunu da koro sɛ woreso ɔdadeɛ no mu denneenen kakra.
Yei ho hia kyɛn sɛdeɛ ɛte. Hwehweaseɛ ne pira a ɛdi kan wɔ mpanin a wɔadi mfeɛ 65 ne nea ɛboro saa mu, na akontaabuo no ma wodwene. Sɛdeɛ CDC kyerɛ no, mpanin a wɔanyini bɛboro nnipa baako wɔ baanan mu ka sɛ wahwe ase afe biara mu, na ahwease ma nnipa ɔpepem pii kɔ ayaresabea afe biara mu. Ahwease baako bɛtumi abu sisi anaa ama obi ahosɛpɛw ahuru ara ma wafiti aseɛ ayɛ kakra, deɛ ɛma ɔyɛ mmerɛ mmoroso na ɛma ahwease a ɛdi hɔ no bɛba mu.
Fa a etwa toɔ no ne nkontonkonkon a ɛsɛ sɛ wobubu mu. Suro a wode hu sɛ wobɛhwe ase no yɛ asiane su nso. Sɛ nnipa suro sɛ wɔbɛhwe ase a, mpɛn pii wɔmma wɔn ho nkita, na ho nkita kakra no ne deɛ ɛsɛe ahoɔden ne kari a anka ɛbɛbɔ wɔn ho ban no.
Fa a ɛhyɛ nkuran wɔ ɔfa foforɔ. Kari gye nteteeɛ ntɛm, wɔ mfeɛ biara mu. Nhwehwɛmu a apomuden ahyehyɛdeɛ ahwɛ mu kyerɛ sɛ nhyehyɛeɛ a ɛka ahoɔden ne kari adwuma bom no betumi atew ahwease asiane so kɛse wɔ mpanin a wɔanyini mu. Wonyɛɛ deɛ wokyere wo wɔ pintinn a wowɔ ɛnnɛ no ho.
Deɛ ɛboa ankasa
Ɔkwan a etu mpɔn sen biara nyɛ ɔhwɛ baako a ɛyɛ anwanwadeɛ. Ɛyɛ mfrafraeɛ: adwuma a ɛkari wo kari tee, ne ahoɔden adwuma ma wo nan ne wo mfimfini, a wɔyɛ daa. Amanaman akwankyerɛ kyerɛ sɛ ɛsɛ sɛ mpanin a wɔadi mfeɛ 65 ne nea ɛboro saa fa kari nnwuma ka honam ahoɔden adwuma ho mfiri so nnɔnhwerew mmienu wɔ nnawɔtwe biara mu, ne deɛ wɔtaa pɛ a ɛyɛ bɛyɛ simma 150 a ɛyɛ ɔkɔ a ɛnyɛ den dodo te sɛ nantew ntɛmntɛm.
Yei ne fa a nnipa ma ɛkyɛ wɔn. Sɛ wopɛ sɛ wo kari yɛ yie a, ɛsɛ sɛ wode brɛoo kari no. Sɛ wode wo nan abien nyinaa gyina pintinn a, ɛnkyekye biribiara pii. Wopɛ tebea a ɛma woyɛ adwuma kakra na woagyina pintinn, wɔ baabi a ɔdadeɛ wɔ mu yɛ asomdwoeɛ.
Nneyɛeɛ kakra a wode bɛfiti aseɛ
Yɛ yei wɔ pono bi, akonnwa a egyina pintinn, anaa ɔfasuo ho, sɛdeɛ daa wowɔ biribi a wobɛsɔ mu. Ma wo nsa nkɔ ho nkɔ ho mpo ɛberɛ a wonhia.
- Nan baako gyinabea. So pono no mu, ma wo nan baako so kakra mfiri fam, na fa wo nan baako no gyina pintinn. Hwehwɛ sɛkan 10 kɔ 30, na sesa. Sɛ ɛyɛ mmerɛ a, sɔ sɛ wode wo nsateaa baako pɛ bɛto pono no so, na afei wo nsa nyinaa nkɔ ho.
- Nantew nantin-kɔ-nansoaa. Nantew tee kwan na fa wo nan baako nantin to wo nan baako no nansoaa anim tee, te sɛ ahoma a ɛyɛ brɛoo so nantewfoɔ. Anammɔn du, dane, san bra. Abrannaa a ɔfasuo wɔ fa baako yɛ pa ara.
- Tena-kɔ-gyina. Firi akonnwa so, gyina hɔ a wode wo nsa nni dwuma, na afei san tena ase brɛoo. Yei kyekye nan ne sisi ahoɔden pɔtee a ɛma wugyina pintinn. Yɛ 8 kɔ 12.
- Mu duru asesa. Gyina hɔ a wo nan ntam yɛ sɛ wo sisi tɛtrɛtɛ na brɛoo so fa wo mu duru kɔ wo nan baako so, ma wo nan baako no so kakra, na afei kɔ ɔfa baako. Brɛoo na ntɛmpɛ.
Yeinom mu mmienu anaa mmiɛnsa, nna kakra wɔ nnawɔtwe biara mu, dɔɔso ma wode bɛfiti aseɛ. Wobɛtumi de abom nneɛma a wodi dwuma dada. Gyina nan baako so ɛberɛ a worepra wo se. Yɛ tena-kɔ-gyina ɛberɛ a ɛsɛnnua no rehyew. Ɛho nhia sɛ nteteeɛ no bɛyɛ sɛ apɔwmuden adwuma ansa na ayɛ adwuma.
Ma ɛnyɛ den, brɛoo
Sɛ nneyɛeɛ bi yɛ mmerɛ a, woasen no, na deɛ ɛyɛ mmerɛ no nkyekye biribiara bio. Ma ɛnkɔ so brɛoo. So nan baako gyinabea no mu kɔ akyiri. Gyae pono no mu. Sɔ a w'ani akata wɔ sɛkan kakra mu (yei twe aso mu ne honam adwuma adwumayɛfoɔ no mu denneenen, ɛfiri sɛ woayi aniwa afiri akontaabuo no mu). Gyina sɔfa kɛtɛ anaa mpepaho a wɔakyekyere so ma wonya baabi a ɛyɛ brɛoo, a ɛnkyerɛ wo ho daa.
Mmara a ɛma yei yɛ asomdwoeɛ no yɛ tee: ma ɛnyɛ den a ɛsɛ sɛ wode w'adwene si so, na ɛnnyɛ den dodo kɔsi sɛ wobɛte nka ankasa sɛ wonni ahobammɔ mu. Honam a ɛwoso kakra ne adwuma a ɛrekɔ so. Hu ankasa kyerɛ sɛ wokɔ akyiri dodo ntɛm dodo.
Adesua kuw nso boa, sɛ wompɛ sɛ wo nko ara yɛ a. Tai chi wɔ adansedie pa wɔ kari ne ahwease siw ho, na ɛyɛ brɛoo, ɛyɛ asetena, na ɛyɛ mmerɛ ma edwa. Mpɔtam pii de nhyehyɛeɛ a wɔahyehyɛ te sɛ A Matter of Balance ma fa mpanin adwaberem anaa mpɔtam apɔwmuden akuw so.
Asɛm bi ansa na wode afiti aseɛ
Sɛ wahwe ase nnansa yi a, sɛ wo ho yɛ wo herehere ɛberɛ a wugyina hɔ a, sɛ wowɔ yare a ɛka wo aso mu, wo ntini, anaa wo nnompe ho, anaa sɛ wunnim baabi a wode bɛfiti aseɛ a, kasa kyerɛ wo dɔkota anaa nipadua ayaresafoɔ kane. Wɔbɛtumi ahwɛ deɛ ɛde apintinnyɛ ba no, na wɔahyehyɛ nneyɛeɛ ama wo. Akyɛdeɛ biara nni hɔ ma nkonyaagyeɛ. Na sɛ kari adane ɔhaw a ɛrebrɛ wo wiase ase dada a, ɛno yɛ adwene a emu yɛ den a wode bisa mmoa, na ɛnyɛ sɛ wode bɛgye atom komm.
Nanso ma nnipa dodoɔ no ara, ɛkwan a ɛda anim no nyɛ ɔhaw na ɛyɛ fɛ. Sɛkan baako wɔ kitchin pono no ho, nna kakra wɔ nnawɔtwe biara mu. Ɛnyɛ ahwease bi a ɛbɛba da bi nko ara na woresiw. Wode rekora ahosɛpɛw a ɛyɛ mmerɛ a wode bɛsɔ deɛ ɛwɔ soro pɛɛ, anantew nammɔn a sukyerɛmma akata so so, adi agorɔ wɔ fam ne wo nana, na wode wo nan abien no atom. Ɛno fata su kakra a woyɛ no daa. Fi aseɛ ɛnnɛ, na fi aseɛ brɛoo.
Nsɛm a ɛfiri
- CDC, Facts About Falls
- CDC, What Counts as Physical Activity for Older Adults
- National Institute on Aging / NIH, Physical activity programs for balance and fall prevention in elderly: A systematic review