Afotusɛm ntiantia
- Do squats while the kettle boils.
- Walk during every phone call you can.
- Take the stairs briskly on purpose.
Da no yɛ ma ansa na woawie wo kɔɔfe. Adwuma, nnipa a wɔhia wo, ogya nketenkete a ɛsɔ fi baabi a wunhu. Bere a fie no ayɛ komm no, adeɛ a etwa toɔ a wubetumi asusu ne sɛ wobɛsesa wo ntade akɔ gym. Enti apɔmuden adwuma no twe kɔ ɔkyena. Afei ɔkyena nso yɛ saa ara.
Eyi ne fa a obiara nka nkyerɛ wo. Apɔmuden adwuma a ɛyɛ dɔnhwerew baako no nyɛ ɛkwan baako pɛ a wonam so kɔ mu da. Mfeɛ pii no, mmara a wɔnkaa no kaa sɛ apɔmuden adwuma sɛ ɛba mu fa baako a ɛyɛ fɛ anaa ɛnkan. Saa mmara no maa nnipa pii a wɔn adwuma dɔɔso na wɔn ho abrɛ wɔn no tenaa nkyɛn, na wɔn ho yɛɛ wɔn sɛ wɔadi nkogu wɔ biribi a na ɛnyɛ nokware da ho.
Keka boaboa ano. Atwedeɛ simma mmienu, nantew ntɛm kɔ leta adaka ho, squats kuw bi bere a ipuhao no rehuru. Wo nipadua no nkora nkrataa soronko mma apɔmuden adwuma "ankasa" ne deɛ "ɛnnɔɔso." Ɛkan mmɔden no, baabiara a efi.
Nea nyansahu ka ankasa
Nhwehwɛmufoɔ wɔ din a wɔde frɛ saa keka nketenkete yi seesei: exercise snacks. Bere tiawa, mpɛn pii ɛnnu simma du, a wɔahwete wɔ da no mu. 2024 nhwɛmu wɔ *American Journal of Lifestyle Medicine* mu no hwɛɛ nhwehwɛmu dɔɔso na ohuu biribi a ɛsɛ sɛ wokora. Bere tiawa de nkɔso ankasa baa mogya mu asikyire, mogya mmɔden, ne apɔmuden mu, na mfasoɔ no daa adi a ɛmfa ho bere a keka biara kyɛɛ.
Dodoɔ a ɛkyerɛ pi ɛfa toa so ho. Bere a nnipa yɛɛ wɔn adwuma wɔ bere tiawa keka mu wɔ fie no, sɛnea wɔkɔ so yɛeɛ no kɔɔ soro kosii ɔha mu 92 kosi 100. Apɔmuden adwuma a ɛware, a ɛyɛ pɛpɛ no nso? Nnipa gyaee no mpɛn pii. Ɛyɛ nokware. Ade a ɛyɛ simma mmienu no, ɛyɛ den sɛ wobɛka akyerɛ wo ho sɛ wonnyɛ. Ade a ɛyɛ simma aduanan anum no wɔ apono ɔha.
Akwankyerɛ a ɛyɛ mmara no atimu eyi. Apɔmuden adwumadifoɔ tu fo sɛ simma 150 a ɛyɛ apɔmuden adwuma a emu yɛ nna wɔ dapɛn mu, na wɔda no adi pefee sɛ wubetumi apaepae mu ayɛ no asinasini biara a ɛfata wo bra. Simma du wɔ ha, anum wɔ hɔ. Ne nyinaa kɔ akontaabu koro no ara mu.
Baabi a simma no ahintaw
Nna dodoɔ wɔ keka tokuro pii sen sɛnea yehu. Nyansa no ne sɛ wobɛgyae dɔnhwerew a ɛyɛ kronkron twɛn na woahyɛ aseɛ adi mpaapaemu no ho dwuma.
- Ipuhao anaa microwave tokuro. Bere a biribi rehuru no, yɛ squats brɛoo kuw, calf raises, anaa pushups a wode pia pono. Na wugyina hɔ ara.
- Telefon frɛ. Nantew bere a worekasa. Twa dan no anaa abɔntene no ho hyia ma ɛdane bere a wode reyɛ hwee no anammɔn.
- Atwedeɛ, boapa. Fa no bere a anka wode lift bekɔ. Atwedeɛ fa baako mpo, ntɛm, ma w'akoma bɔ kɔ soro.
- TV dawurubɔ bere, anaa episode bi awieɛ. Dwom baako bere a wode nantew baabi koro, retwe wo ho mu, anaa resaw bɔne wɔ adidibea.
- Ansa na woadware. Jumping jacks anaa nipadua keka simma mmienu, efisɛ worebɛdware ara.
Eyinom mu biara mmisa wo sɛ hwehwɛ bere. Wɔbisa wo sɛ fɛm bere wɔ bere a ɛretwam dada mu.
Apɔmuden nhyehyɛeɛ tiawa kakra a wokora wo kotokuo mu
Sɛ wonya tokuro ketewa a, nhyehyɛeɛ a ɛyɛ mmerɛ sen sɛ wubegyina hɔ na woadwene deɛ wobɛyɛ ho. Sɔ eyinom mu baako hwɛ.
- Simma anum hyɛ foforɔ. Nantew baabi koro simma baako na woahyew wo ho, afei squats simma 30 biara, pushups (kotodwe gu fam yɛ yiye), plank a wokura mu, ne ɔteneɛ a ɛyɛ brɛoo. San yɛ ahoɔden keka no prɛko. Wawie.
- Atwedeɛ atwedeɛ. Foro na sian atwedeɛ fa baako so simma mmienu anaa mmiɛnsa, ma ntɛm bere a wopɛ. Wo nan ne wo ahome behunu sɛ wɔayɛ adwuma.
- Akonnwa nhyehyɛeɛ. Tena na sɔre fi akonnwa a ɛyɛ den so, du mu. Afei ɔfasuo pushup kuw. Afei nantew baabi koro simma baako. Ɛyɛ aniani ma nipadua a ɛyɛ den ne mmeae nketenkete.
Yɛ eyinom mu biara mprenu anaa mprɛnsa da koro mu na woakeka wo ho sen nnipa dodoɔ bere a wɔyɛ no prɛko a wɔgyae no daa.
Ma ɛyɛ mmerɛ paa a ɛyɛ den sɛ wobɛgyae
Ɔtamfo a ɔwɔ ha no nyɛ akwadwoɔ. Ɛyɛ ɔtwiri. Anammɔn biara a ɛda wo ne keka ntam yɛ kwan ma da no di nkonim.
Gyaw mpaboa a ɛyɛ mmerɛ pair baako wɔ ɛpono ano. Ma apɔmuden adwuma a wowɔ w'adwene mu no nyɛ tiawa paa, tiawa paa kosi sɛ ne yɛ bɛyɛ mmerɛ sen afobu a efi sɛ woanyɛ no. Fa keka no bata biribi a woyɛ no daa a wonnwene ho ho, ma sɛ wotwitwiri wo se no nyɛ nsɛnkyerɛnne ma calf raises du. Wɔ adapɛn kakra mu, nsɛnkyerɛnne no na ɛkaekae ma wo.
Na gyae adwene sɛ mmɔden tiawa yɛ ade ketewa. Simma anum ntɛm a woyɛ ankasa sen dɔnhwerew a ɛyɛ pɛpɛ a wokɔ so twe kɔ akyiri no. Sɛnea ɛkɔ so daa ne agorɔ no nyinaa, na nea ɛkɔ so daa no pɛ ketewa.
Kɔkɔbɔ asɛm a ɛyɛ brɛoo
Tiawa ne mpɛn pii nkyerɛ sɛ wonhwɛ yiye. Sɛ woatena dinn bere tenten, anaa wowɔ akoma yare, nnompe ho haw, woanyinsɛn, anaa biribiara a ɛma woadwennwene a, ɛsɛ sɛ wokɔhwɛ wo ɔyaresafoɔ ntɛm ansa na woama ahoɔden no akɔ soro. Hyɛ aseɛ brɛoo sen sɛnea wususu sɛ ɛho hia. Yi keka biara ho ɛkwan a wo nipadua betumi ayɛ nnɛ, ɛnyɛ deɛ na wubetumi ayɛ mfeɛ enum a atwam ni.
Sɛ biribi a ɛyɛ nam anaa ɛnteɛ pue a, gyae na fa w'ani si so. Ahoɔdwoɔ honam mu yɛ daa. Ɛyaw a ɛka sɛ dabi no yɛ amanneɛ.
Botae no nyɛ sɛ wode ade a ɛyɛ den foforɔ bɛka wo nhyehyɛeɛ ho da. Ɛyɛ sɛ wohu sɛ da no ayɛ ma dada wɔ tokuro nketenkete, na woawura emu kakra mu. Adapɛn dodoɔ rentena yiye. Ɛho nhia sɛ ɛyɛ saa. Nea ɛsɛ sɛ woyɛ ara ne sɛ wobɛkɔ so ahwehwɛ simma a na ɛwɔ hɔ bere nyinaa.
Nnyinaso
- 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