Afotusɛm ntiantia
- Take the stairs briskly for one quick burst.
- Anchor each snack to a habit you already have.
- Aim for three short bursts on most days.
Afotuo dodoɔ a ɛfa apɔmuden adwuma ho no gye di sɛ wowɔ berɛ a ɛda hɔ, baabi a wobɛsesa wo ntadeɛ, ne ahoɔden a wode bɛba. Da a ɛyɛ daa no, yɛn mu pii nni eyinom mu biara. Enti apɔmuden adwuma no nyɛ koraa, na afei yɛn werɛ how wɔ apɔmuden adwuma a ankɔso no ho.
Ɔkwan foforɔ wɔ hɔ. Wɔfrɛ no apɔmuden aduane nketewa, na edin no ankasa ne adwene mu no nyinaa. Sɛ anka wobɛdi adidie kɛseɛ baako wɔ nteɛ mu no, wode we no nketenkete wɔ da no nyinaa mu. Atrapoe so simma baako a wode mmirika. Squat du wɔ berɛ a wuredi kɔfe. Hurihuri kakra ansa na wasan akɔ tena ase. Biara yɛ tiawa, ebi yɛ simma baako mu, na woyɛ kakraa bi berɛ biara a ɛfata.
Neɛ ɛyɛ nwonwa ne sɛ eyi yɛ adwuma. Ɛyɛ adwuma ankasa.
Deɛ enti a nteɛ nketewa yɛ adwuma
Mmerɛ tenten no, na wodwene sɛ ɛsɛ sɛ kasekasaa kɔ so kɔɔ akyiri ansa na ayɛ adwuma. Nhwehwɛmu foforɔ ka sɛ ɛnte saa. Sɛ mpanyimfoɔ a wɔnte wɔn ho yɛ saa nteɛ tiatia a ɛma home ba ntɛm kakra mprɛnsa anaa nanan da koro mu a, wɔn akoma ne ahoma mu apɔmuden tu mpɔn wɔ ɔkwan a ɛwɔ mfasoɔ so. Nhwehwɛmu papa baako a wɔyɛɛ wɔ mpanyimfoɔ a wɔnka wɔn ho no mu hunuiɛ sɛ apɔmuden aduane nketewa maa apɔmuden kɔɔ soro, na adansedie no yɛ deɛ wɔgye tom yie, a wɔde nteɛ a ɛyɛ simma anum anaa deɛ ɛsua koraa a wɔyɛ mprɛnsa anaa nan da koro mu.
Wo nipadua nkura dɔnhwerew a ɛkan deɛ ɛtoa so nko ara. Egye deɛ wode ma so. Akyɛdeɛ nketewa a wɔde apete da no mu kɔ so srɛ wo akoma ne wo ahoma sɛ wɔnyɛ adwuma den kakra sene daa, na saa abisadeɛ no na ɛma nsakraeɛ ba.
Akwankyerɛ a aban ato no nso pene so. CDC ka no pefee sɛ wobɛtumi akyekyɛ wo dapɛn biara dwumadie no "mu nketenkete," na sɛ "nipadua mu dwumadie kakra yɛ sene sɛ wonyɛ koraa." Wɔanhyɛ wo da sɛ yɛ ne nyinaa prɛko pɛ. Yɛn mu pii susuw ara kwa sɛ saa na ɛteɛ.
Deɛ ɛkan sɛ baako ankasa
Apɔmuden aduane ketewaa biara yɛ nteɛ tiawa a ɛma wo home den anaa ɛma wo nam yɛ adwuma. Ebinom a ɛyɛ mmerɛ:
- Atrapoe baako anaa mmienu foro wɔ mmirika a ɛfata mu
- Squat du kosi dunum, na wokuta pono ano sɛ wohia kari pɛ a
- Ɔfasu so push-up anaa pono ano push-up dodoɔ bi
- Nantew wɔ baabi koro anaa hurihuri simma aduasa kosi aduosia
- Mmirika ntɛm a wode kɔ nkrataahyɛnbea hɔ na wasan aba, a wowɔ botae
- Wo nan ho a wopagyaw berɛ a wotwitwiw wo se
Adwinnadeɛ titiriw biara nni hɔ na ahonim siesie nni hɔ. Wɔde kabea no ato fam wɔ botae mu. Sɛ wobɛtumi ayɛ eyinom mu mmiɛnsa da bi a, na ɛyɛ da pa.
Sɛnea wobɛtumi de ahyɛ da ankasa mu
Nkonim no ne sɛ wode kasekasaa no bɛsɛn biribi a woyɛ no dada so. Ɛnsɛ sɛ wokae su foforɔ; mmom fa toa biribi dada ho.
- Yi sɛkyeremu bi. Kukuo no, adwarebea no, nhyiamu bi awieɛ, berɛ a wofiri kaa mu siane.
- Fa aduane ketewaa baako toa ho. "Berɛ a kukuo no rehuru no, meyɛ squat." Ɛno ne mmara no nyinaa.
- Ma ɛnyɛ tiawa na ɛnyɛ den kakra. Wopɛ sɛ wote sɛ wo home rekɔ soro, na ɛnyɛ sɛ wobrɛ koraa.
- Ma wɔnka ho. Aduane nketewa mmiɛnsa a emu biara yɛ simma baako anaa mmienu, nna pii so, yɛ mfitiaseɛ ankasa.
Wɔ nhwehwɛmu ahodoɔ no mu no, nnipa kɔɔ so yɛɛ eyi yie boroso. Nhwehwɛmu baako mu no, wɔdii so bɛyɛ ɔha mu aduɔkron baako, a ɛkorɔn koraa sene deɛ agorɔbea nhyehyɛeɛ a wɔahyehyɛ pii hu daa. Tiawa a wobɛtumi ayɛ di tenten a ɛyɛ hu so nkonim bɛyɛ berɛ biara.
Asɛm a ɛyɛ mmerɛ ansa na woafi ase
Wɔayɛ saa nteɛ yi sɛ ɛnyɛ tenten na ɛyɛ den kakra, enti fa adwene di dwuma. Sɛ wowɔ akoma yareɛ, woyem, woankeka wo ho berɛ tenten, anaa wode dwuma di apirakuro a, ɛyɛ papa sɛ wo ne wo dɔkota bedi nkɔmmɔ ntɛm ansa na woaforo den no. Gyae biribiara a ɛde koko mu yaw, ɛti ahodwiriw, anaa apɔw mu yaw a ano yɛ den ba, na fa wo mmɔden si nipadua a wowɔ ɛnnɛ no so. Wobɛtumi ayɛ squat akɔ akongua so, woapia ɔfasu sɛ anka fam, na woanantew ntɛm sɛ anka wuhurihuri. Eyinom mu biara mma ɛnkan kakra.
Apɔmuden aduane nketewa rensesa biribiara. Sɛ wopɛ sɛ wokyekye ahoɔden ankasa anaa wuteɛ wo ho ma biribi a, akyire yi wobɛpɛ mmerɛ tententen a wɔahyehyɛ no yiye nso. Nanso sɛ ɔkwan a wode begyae "ne nyinaa anaa hwee" afiri no na wode nteɛ asan abɛhyɛ da a ɛyɛ daa mu no, ɛyɛ den sɛ wobɛboro so. Apɔmuden adwuma a ɛyɛ papa ara da so ne deɛ woyɛ ankasa. Ɛda adi sɛ ebetumi ayɛ deɛ ɛsua koraa.
Nsɛm a ɛfiri
- Cleveland Clinic, What Are Exercise Snacks?
- BMJ Group, Exercise snacks may boost cardiorespiratory fitness of physically inactive adults
- Centers for Disease Control and Prevention, Adult Activity: An Overview