Afotusɛm ntiantia
- Walk the last stretch from a stop or lot.
- Pack your bag and shoes the night before.
- Decide your rainy-day plan B in advance.
Yɛn mu dodow no ara tu kwan mprenu da koro mu a yɛnnwen ho. Yɛkɔ adwuma, na yɛsan ba fie. Asɛmmisa a mfaso wɔ so ne sɛ saa akwantu no gyaw wo a wʼani abere na woda hɔ kɛkɛ, anaasɛ ɛma wʼani da hɔ kakra na woyɛ wʼankasa kakra.
Akwantu a honam mu kankã wɔ mu no kyerɛ kɛkɛ sɛ wode wʼankasa wo nipadua tu kwan no fa bi, denam nantew, bɛsɛkɛ tu, scooter tu, anaa wode eyinom ka bɔs anaa keteke ho so. Ɛyɛ agumadi ahorow a ɛyɛ na bere a ɛmmisa bere foforo wɔ wo da mu no biako. Wɔatu bere no dedaw. Wode rebɛsesa sɛnea wɔyɛ no nko ara.
Na asɛm a ɛboa no yɛ den ankasa. Nnipa a wɔnantew anaa wɔtu bɛsɛkɛ kɔ adwuma no taa kankã honam mu kɛse, wɔmmsoa mu kɛse, na yare-koma ho asiane sõ wɔ wɔn so. Nhwehwɛmu pii nhwehwɛmu bi hui sɛ akwantu a honam mu kankã wɔ mu bɔ koma apɔmuden ho ban, na sɔhwɛ biako hui sɛ nnipa a wɔde honam mu kankã tu kwan dɔnhwerew biako da koro mu no maa wɔn mframa home apɔmuden ne cholesterol no yɛɛ yiye wɔ dapɛn du pɛ mu. Bere koro no ara mu no, bere pii a wode tena kar mu no fa abata kɛseyɛ a ɛboro so ho. Nipadua no kora sɛnea ɛnya kwan kankã no nkontaabu dinn, na akwantu no yɛ kyerɛwtohɔ kɛse a ɛsan ba wɔ saa nkontaabu no mu.
Ɛho nhia sɛ wokɔ mu koraa
Asɛm "akwantu" no betumi de bɛsɛkɛtufoɔ a wahyɛ nneɛma nyinaa a ɔreko atia kar akwan asia mfonini aba, na saa mfonini no siw nnipa pii kwan ansa na wɔafi ase. Gyae no. Akwantu a honam mu kankã wɔ mu nyɛ ne nyinaa anaa hwee. Akwan a etumi tena hɔ pa ara no bi yɛ nea ɛyɛ fa:
- Park wo kar baabi a ɛware, anaa baabi a ne bo nyɛ den, na nantew simma du a etwa to no.
- Sɔre bɔs anaa keteke no gyinabea biako ntɛm na nantew nea aka no.
- Ka kar kɔ baabi a ɛyɛ dinn a ɛyɛ kwan no fa, na fi hɔ tu bɛsɛkɛ anaa nantew.
- Nantew ɔkwan biako (sɛ ebia, fie, bere a wonni ahopere) na ka kar fa ɔkwan foforo so.
Simma du anaa dunum a wʼanammɔn yɛ den wɔ ɔfa biara so mpo boaboa ano yɛ biribi a wo nipadua hu. Ɔman akwantu nso ka ho, efisɛ sɛ wokɔ na wofi gyinabea no kɔ no yɛ honam mu kankã a karkafoɔ dodow no ara nyɛ da. Botae no nyɛ akokoduru. Ɛyɛ kankã kakraa a wubetumi asan ayɛ bio, da dodow no ara.
Nea ɛyɛ ma wʼadwene, ɛnyɛ wo koma nko
Nipadua mu akontaabu no yɛ mmerɛw sɛ wobɛkyerɛ, nanso fa a nnipa kɔ dɔ mu no taa yɛ sɛnea ɛma wɔte nka. Nantew anaa tu a ɛkata adwuma da no ti ne nan so no ma wʼadwene nya sesa. Sen sɛ wode nhyiamu a edii kan no soa kɔ wo fie pon mu tee no, wonya simma dunum wɔ abɔnten ma ɛto fam. Awia hann, mframa foforo, ne baabi a ani agye sesa yɛ adwuma ankasa wɔ nervous system a aha so.
Nhwehwɛmufo a wɔrehwehwɛ akwantu a honam mu kankã wɔ mu no ahu sɛ ɛnyɛ nipadua apɔmuden a eye nko na ɛbata ho, na mmom yiyedi a eye ne yarebere a esua mpo. Ɛno fa bi yɛ agumadi no. Ɛno fa bi yɛ kɛkɛ sɛ nantew ne bɛsɛkɛtu taa nyɛ nea ɛyɛ abufuw sen sɛ wobɛtena kar a abom abɔ mu na worehwɛ dɔn no. Woba a woayɛ biribi ama wo ho, a ɛyɛ adwene a adwo a ɛyɛ soronko a wode fi da no ase.
Sɛnea wobɛma ayɛ adwuma ankasa
Adwene pa nan saa anɔpa a edi kan a awɔw na ahopere wɔ mu no. Nea egyina ne nhyehyɛe a ɛma honam mu kankã paw no yɛ nea ɛyɛ mmerɛw no. Nneɛma kakra a ɛboa:
- Paw ɔkwan a ɛyɛ mmerɛw no kan. Akwantu a wode ba fie no taa yɛ nea wode tumi sesa sen anɔpa ahopere no. Fi hɔ, baabi a wonhwɛ dɔn, na ma suban no nyin fi baabi a nhyɛso sõ no.
- Hyehyɛ no anadwo a edi anim. Mpaboa wɔ ɔpon ano, baagɛs a wahyehyɛ mu, bɛsɛkɛ ɔpɔ a wapoma mu. Ntwamu wɔ anɔpa na ɛkum nhyehyɛe no.
- Siesie nneɛma nketenkete no. Ɛhe na wode bɛsɛkɛ no besie? Baabi wɔ hɔ a wobɛgyaw atade soro anaa woasiesie wo ho? Atade soro foforo a woahyehyɛ ne deodorant kakra a ɛwɔ adaka mu mpo yi esiw ankasa biako fi hɔ. Nhwehwɛmufo ahu sɛ mmoa a ɛyɛ adwuma te sɛ bɛsɛkɛ siebea ne baabi a wode nneɛma sie no ma nsonsonoe kɛse wɔ sɛ nnipa bɛkɔ so de honam mu kankã atu kwan anaa.
- Hyɛ ntade ma akwantu no, ɛnyɛ baabi a worekɔ no. Mpaboa a ɛyɛ dɛ a wubetumi de anantew ankasa, ntade a wubetumi ayiyi. Soa nea wasiesie no na sesa bere a wudu sɛ ɛho hia a.
- Ma wim tebea nya nhyehyɛe a ɛto so abien. Si gyinae dedaw nea wobɛyɛ bere a osu tɔ. Ebia ɛyɛ ɔman akwantu da, ebia ɛyɛ kyiniiɛ ne ɔkwan a esua. Sɛ wunim wo osu-da anammɔn a, ɛma osu-da bɔne anɔpa biako rentumi nsɛe suban no nyinaa.
Ma wo nipadua nkɔ mu brɛoo
Sɛ wʼakwantu fa a honam mu kankã wɔ mu no ware anaa nkoko wɔ mu sen biribiara a woayɛ bere tenten a, fa no sɛ ntetee foforo biara na ma nkɔ soro. Nipadua a atena fam kɛse no rempɛ sɛ ɔbɛkɔ simma aduanan nantew da biara anaa tu a ɛyɛ den a ɔreko atia mframa prɛko pɛ. Ɛno nyɛ ntease sɛ wode begyaw. Ɛyɛ ntease sɛ wofi ase brɛoo.
Akwan kakra a wode bɛforo brɛoo:
- Fi ase da biako anaa abien a honam mu kankã wɔ mu dapɛn biako mu, ɛnyɛ anum nyinaa.
- Ma mmirikatu no nyɛ nea wubetumi akasa wɔ mu mfiase, baabi a anka wubetumi akasa.
- Ma kwan no nyin brɛoo bere a ɛfi ase yɛ mmerɛw, sen sɛ wobɛpia pii prɛko pɛ.
- Hwɛ wo nan yiye. Mpaboa a ɛyɛ dɛ a egyina pintinn siw apantan nketenkete dodow a ɛma nnipa gyae no kwan.
Nan mu yaw kakra ɔkyena yɛ daa na ɛyera bere a wo nipadua sesa ne ho ma. Yaw a ano yɛ nnam, kotodwe a apae, anaa ahome a ɛyɛ den a ɛyɛ sɛ ɛnteɛ yɛ sɛnkyerɛnne sɛ tew so na sɛ ɛtena hɔ a, ma wɔnhwɛ.
Fi baabi a wowɔ, nokware mu
Nsɛm kakra a etim a ɛma eyi yɛ ayamye ma wo nipadua. Sɛ woatena fam kɛse, wowɔ koma anaa apɔw ho yare, woafa afuru, anaa woresan afi apirakua mu a, ka kyerɛ wo dɔkota ansa na woafa nantew anaa tu tenten da biara. Foro kɔ soro brɛoo sen sɛ wofi hwee kɔ dɔnhwerew biako anadwo biako. Da adi na yɛ nea wɔhwɛ kwan wɔ kar akwan ho, fa kanea ne ntade a ɛhyerɛn wɔ kanea a esua mu, na hyɛ kyɛw-banbɔ wɔ bɛsɛkɛ so. Sɛ ɔkwan bi te sɛ ɛnyɛ asomdwoe a, ebia ɛnte saa, na ɔkwan a adwo a ɛware kakra no fata.
Mfa pɛyɛ nsusuw nkonimdi. Akwantu a honam mu kankã wɔ mu a ɛsi da mmiɛnsa dapɛn biako mu na egyae nea osu atɔ wɔ mu no ye sen nhyehyɛe a ɛtrɛw a wugyae no ansa na Yawda adu. Botae no ne sɛ akwantu a anka wobɛtu daa no bɛsan de biribi kakra ama wo, wɔ ahoɔden a etim, adwene a ani da hɔ, ne nipadua a etumi yɛ ade a wɔbɔɔ no maa no.
Kwan a ɛwɔ wo pon ne wo da ntam no, wɔbɛkata so ɔkwan biako anaa foforo so. Ɛno nti ma emu fa bi mmoa wo.
Nsɛm a ɛkyerɛɛ
- CDC Preventing Chronic Disease, Association of Workplace Supports With Active Commuting
- National Center for Biotechnology Information, Associations Between Active Commuting and Physical and Mental Wellbeing
- National Center for Biotechnology Information, Longitudinal Associations of Active Commuting With Wellbeing and Sickness Absence