Afotusɛm ntiantia
- Train all the major muscle groups twice a week.
- Start lighter than your ego wants and add slowly.
- Take rest days; muscle rebuilds between sessions.
Ebia woahunu wɔ atwedeɛ bi so. Anaa bere a worepagya nneduane, anaa bere a worefiri fɔm so wia a wo ne abofra adi agorɔ. Nneɛma a kan na ɛnyɛ hwee no, seesei ɛhia wo deɛ ɛboro saa kakra. Ɛno yɛ nokware, na ɛnyɛ wʼadwene mu deɛ.
Wofiri mfeɛ 30 fa ho no, nnipa dodoɔ no ara firi aseɛ hwere ntini, baabi wɔ 3 ne 5 mu mma mmienu wɔ mfeɛ du biara mu sɛ wɔanyɛ hwee anyɛ no nkakra. Oduruyɛfɔɔ frɛ saa hwereɛ nkakra no sarcopenia. Sɛ wɔgyae no a, ɛtwa wo ahoɔden, wo karibɔ, ne abodwo a ɛyɛ komm a ɛfiri sɛ wonim sɛ wo nipadua bɛyɛ deɛ woka. Wofiri mfeɛ 40 akyi no, ɛtɔwe no bɛtumi ayɛ ntɛm.
Ei ne ɔfa a ɛfata sɛ wokura mu. Ntini gye saa asɛnnennen no so mmuaeɛ wɔ mfeɛ biara so ɛkame ayɛ. Ma no biribi a ɛnti a ɛbɛyɛ den a, ɛbɛyɛ saa, mpɛn pii wɔ dapɛn kakraa bi mu. Wonhia adwumadie ano ho akatua, pɔɔ, anaa biribiara a wonni dada. Wohia adwuma mmienu wɔ dapɛn mu ne ɔpɛ sɛ wobɛfiri aseɛ bro.
Adɛn nti na yei ho hia sene sɛdeɛ wote
Wɔtɔn ahoɔden ho ntetee sɛ ɔkwan a wode sesa wo nipadua wɔ ahwehwɛka mu. Ɛno ne adeɛ a ɛnyɛ anigyeɛ sene biara a ɛyɛ.
Ntini ne adeɛ a ɛforo wo kɔ soro wɔ atwedeɛ, ɛso wo mu bere a wontiɛ, na ɛma wonya wo ho sɛdeɛ mfeɛ no bom. Ɛtwe wo nnompe nso, na saa twe no ka kyerɛ wo nnompe sɛ wɔnkura wɔn den mu. Harvard Health ka sɛ kɔɔ ho ntetee bɛtumi atɔ nnompe hwereɛ ase, na, wɔ tebea pii mu, aboa ma wɔakyekye bi bio, titiri wɔ dweɛ, kuamoom, ne pulima ho, baabi a ɛbɛyɛ sɛ ɛbɛbu wɔ hweɛ mu wɔ asetena akyiri no.
Mfasoɔ bi a ɛtim wɔ hɔ nso. Sɛ wɔyɛ ntini bi adwuma den na ɛakyiri yi wɔama ɛahome no yɛ akwan a wode wo ho to so sene biara a wode da yie, woma nfɛso ano yɛ bro, na wote nka sɛ wo ho tɔ wo wɔ wʼankasa wo honam mu. Ma nnipa pii, saa simma aduasa a wɔde kɔɔ bi yɛ adwuma no bɛyɛ dapɛn no mu bere a abodwo wɔ mu sene biara. Biribi nni hɔ a wɔbɛ-scroll, biribi nni hɔ a wobɛbua. Ɔwo nko ara, mmɔden kakraa bi, ne anikaɛ kakra a ɛfiri awieɛ mu.
Deɛ "ahoɔden ho ntetee" kyerɛ ankasa
Ɛyɛ mmerew sene sɛdeɛ ahoɔden ho wiase ma ɛte. Woredɛ ntini bi sɛ ɔnyɛ adwuma ntia kɔɔ, na afei woama no bere sɛ ɔbɛsane ne ho na waba ahoɔden mu. Kɔɔ no bɛtumi ayɛ:
- Wo ankasa wo nipadua mu duru (squats, wall push-ups, step-ups, glute bridges)
- Kɔɔ ho ntetee kɛkɛ (resistance bands), deɛ ɛyɛ foofoo, ho nyɛ duru, na ɛyɛ ɔami no adeɛ
- Dumbbells anaa kettlebells
- Adwumadie ano mfidie, deɛ ɛkyerɛ wo sɛdeɛ woreneɛ na ɛyɛ afoforɔ a wɔfiri aseɛ adeɛ
- Biribiara a ɛyɛ duru a ɛwɔ fie, te sɛ ɔako a wɔahyɛ ma anaa nsu galan baako
Amerika hoɔdenyɛ ho mmara a wɔakyerɛw no ka kyerɛ mpaninfo sɛ wɔnyɛ ntini akɔno akɔse nyinaa adwuma, nan, dwɔ, akyi, yafunu, koko, mmɔati, ne nsa, wɔ nnɔmɛ mmienu anaa bro wɔ dapɛn mu. Ɛno ne aduro no nyinaa. Nnɔmɛ mmienu. Nhwehwɛmu a wɔyɛɛ wɔ mpaninfo mu hunu sɛ kɔɔ ho adwuma a ɛnyɛ pii koraa a wɔyɛ mprɛn mmienu anaa abieɛsa wɔ dapɛn mu, a wɔde kɔɔ ho ntetee anaa nipadua duru di dwuma no, ma ahoɔden ne ntini foforɔ ankasa ba.
Bosome a ɛdi kan a ankasa wobɛtumi akura mu
Firi aseɛ ketewa sene sɛdeɛ wʼahɔpɛ pɛ. Dapɛn a ɛdi kan no botaeɛ nyɛ sɛ wo ho bɛsɔ wo. Ɛyɛ sɛ wobɛda no adi akyerɛ wo ho sɛ wobɛsane aba.
- Fa nnɔmɛ mmienu a wobɛtumi abɔ ho ban, a ahomegyeɛ da baako wɔ ntam sɛ ɛbɛtumi a.
- Fa mpane num anaa nsia a ɛbɔ wo nipadua fa a ɛwɔ fam, wo nipadua fa a ɛwɔ soro, ne wo finimfini. Squat anaa sɔre-tena, pia (wall anaa counter push-up), twe anaa row a wɔde kɔɔ ho ntetee yɛ, nkɔɔ te sɛ glute bridge, ne plank a ɛyɛ mmerew anaa dead bug bɛbɔ wo.
- Yɛ ɔdɔ no biara baako, mprenpɔn 8 kɔ 12, na gyae bere a mprenpɔn a ɛtwa to no da so yɛ deɛ wobɛtumi ayɛ. Ɛsɛ sɛ wowie a wodwene sɛ anka wobɛtumi ayɛ mmienu bio.
- Dapɛn a ɛdi soɔ no, fa ɔdɔ a ɛtɔ so mmienu ka ho, anaa fa duru a ɛmu yɛ duru kakra. Pɔɔ nkakraankakra a ɛtim no na ɛkyekye ahoɔden wɔ bosome pii mu.
- Neɛ broo a ɛma wokura mu bere nyinaa, titiri wɔ ɔfa a ɛbɛsiane no.
Di kan ma wo ho yɛ hyew kakra denam nantew a ɛyɛ mmerew anaa nsa a wode kyim simma kakra so sɛnea mogya bɛkɔ ntini no mu. Home firi mu bere a woreyɛ mmɔden, na ɛnsɛ sɛ woto wʼahome mu da bere a worepia.
Sɔnkɔɔ, ahosaneɛ, ne agorɔ tenten no
Da baako anaa mmienu a wo ntini yɛ wo ya na ɛyɛ duru akyi a woayɛ adwuma foforɔ no yɛ nokwasɛm. Ɛtaa ba anɔpa a ɛdi soɔ, ɛte ntini a wotetee no ara mu, na ɛsa wɔ nna kakraa bi mu. Ɛno ne wo nipadua a ɛresiesie na ɛrekyekye ne ho, na ɛno ne adeɛ no nyinaa.
Ɔya a ɛyɛ nam bere a woreyɛ adeɛ bi no yɛ nkraaseɛ foforɔ. Saa ara nso na ya a ɛtena hɔ boro dapɛn baako, anaa ya biara a ɛwɔ ɔami mu sene ntini mu no teɛ. Ɛno yɛ nko a ɛsɛ sɛ wogyae kakra, na sɛ ɛansɔ bo ase a, woma wɔhwɛ ho.
Ahomegyeɛ nyɛ nkosɔ tia wɔ ha. Ɛhɔ na nkosɔ ba. Ntini nya ahoɔden wɔ adwuma ahodoɔ ntam, ɛnyɛ bere a wɔreyɛ no, enti da a wode home no yɛ adwuma ankasa. Nnɔmɛ mmienu a ɛyɛ den wɔ dapɛn mu a ahosaneɛ wɔ ntam de wo bɛkɔ akyiri sene anum a wɔrepere.
Ansa na woahyɛ aseɛ, ne bere a wobɛbisa mmoa
Sɛ wowɔ akoma ho haw, mogya hoɔden a ɛkɔ soro, asikyiresansane, ɔami ho haw, anaa wofiri hoɔdenyɛ ho bere tenten a, ne wo oduruyɛfɔ kasa ansa na woafiri aseɛ. Ɛyɛ nkɔmɛ tiawa a ɛma wofiri aseɛ wɔ gyidie mu sene dadwene mu. Sɛ adeɛ bi ma wo koko mu ya, wʼani so biri, anaa ya a ɛyɛ nam sene sɛ ɛyɛ mmɔden a, gyae na bisa ɔbenfo.
Adwuma kakraa bi a wɔ ne ɔtetefɔ anaa nipadua oduruyɛfɔ yɛ, mpo sɛ ɛyɛ sɛ wobɛsua mpane a ɛyɛ kumkɔɔ no nko ara a, ɛyɛ sika a wɔasɛe no yie sɛ wo adwene nsi pi. Ɔkwan pa a wofa so firi aseɛ no gye wo firi nsɛesɛe a ɛba akyiri yi.
Mfeɛ 40 nyɛ ɔpono a ɛrebɔ mu. Ma nnipa pii no, ɛne bere a ɛdi kan a wɔatete wɔn ho a botaeɛ ankasa wɔ mu, na nipadua no gye so ara. Firi aseɛ foofoo, tena ase tim, na ma dapɛn no mmom.
Nsɛnneɛ a wɔnyaɛ
- Harvard Health Publishing, A guide to combatting sarcopenia and preserving muscle mass as you get older
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- National Center for Biotechnology Information, Strength training in elderly: a useful tool against sarcopenia