Da Biara Anammɔn: Sɛnea Wobɛhu Wo Dodow

Dodow bi wɔ hɔ a adi yɛn akyi mfe pii ni. Anammɔn ɔpedu. Ɛwɔ wo fon so, wo dɔn so, wo adwene mu bere a woatena fam akyɛ dodo. Nnipa pii nya komm sɛ wodi nkogu efisɛ wonnu so.

Eyi bi wɔ hɔ a ebia ɛbɛyɛɛ saa adesoa no mu hare kakra. Anammɔn 10,000 botae no amfi nhwehwɛmu bi mu. Efii Japan adetɔn ho asɛnka bi a wɔyɛɛ wɔ 1960 mfe mu maa anammɔn-kankan-ade bi a ne din kyerɛase bɛyɛ sɛ "anammɔn-10,000-susuw-ade" mu. Na ɛyɛ dodow a ɛtwa porɔw a ɛyɛ dɛ, ɛnyɛ nhwehwɛmu hyiae. Nyansahu ankasa no baa akyiri yiye, na ɛyɛ mmɔborɔhunu na ɛyɛ anigyede sen sɛnea asɛnka no yɛe da.

Nea nhwehwɛmu hui ankasa

Bere a nhwehwɛmufoɔ boaboaa nhwehwɛmu dunum a efi wiase nyinaa ano, a wɔdii nnipa mpem du pii akyi no, nhwɛso a emu da hɔ pue bae. Anammɔn pii ne owu ntɛm ho asiane a ɛsua na ɛbatae. Nanso mfaso no antwɛn 10,000, na ankɔ so amforo daa.

Mpaninfoɔ a wɔadi mfe 60 ne nea ɛboro saa de, owu ntɛm ho asiane no gyinaa hɔ wɔ anammɔn 6,000 kosi 8,000 da biara mu. Mpaninfoɔ a wonnii mfe 60 de, ɔkwan no daa hɔ wɔ 8,000 kosi 10,000. Sɛ wotwa saa mmeae no ho a, anammɔn pii yɛ papa, nanso wɔantɔ ahobammɔ foforo pii. Mfaso kɛse no, kyɛfa a ɛho hia ankasa no, sii ansa na woreduru botae a edi mu nkrɔn a agye din no.

Nhwɛso a ɛhyɛ nkuran kɛse ne nea ɛsi wɔ fam pa no. Hurituo a efi anammɔn kakraa bi kɔ dodow a ɛyɛ ketewa no ne baabi a akwahosan mfaso kɛse no te. Sɛ wofi, ka sɛ, anammɔn 2,000 kɔ 5,000 a, ɛboa wo kɛse sen sɛ wofi 9,000 kɔ 12,000. Sɛ wufi baabi a wode wo ho atena hɔ kɛkɛ a, wo na wowɔ nea wubenya kɛse, ɛnyɛ kakraa bi.

Wo dodow gyina wo so

Eyi nti na botae baako a ɛyɛ pɛpɛɛpɛ nni hɔ. Botae a ɛfata yɛ soronko ɛda mu gyina onipa ko a woyɛ no so.

• Sɛ woanyin anaa worefi ase ara kwa a, baabi a ɛbɛn anammɔn 6,000 kosi 8,000 da biara mu yɛ botae a ɛyɛ den na ɛfata a ɛkura mfaso no dodow no ara.
• Sɛ woyɛ aberante na wo ho yɛ den kakra a, 8,000 kosi 10,000 fata sɛ botae.
• Sɛ wonni baabiara a ɛbɛn saa seesei a, wo dodow ne "sen nnora" kɛkɛ. Anammɔn 1,000 a wobɛka ho da biara ne owu asiane a ɛtew so a ɛho hia batae, na saa 1,000 a edi kan no ne nea ɛyɛ mmerɛw koraa a wode bɛka ho da biara.

Hyɛ nea saa dodow yi nyɛ no nsow. Wɔnyɛ pass-anaa-twa line. Wɔyɛ akwankyerɛ. Sɛ wonantew anammɔn 7,000 bere a kan no na wonantew 3,000 a, ɛyɛ nkonimdi ankasa ɛmfa ho sɛ asɛnka bi ka kyerɛɛ wo da sɛ kɔ so kosi 10,000.

So ahoɔhare ho hia, anaa dodow no nko ara?

Asɛm a ɛyɛ pɛ: ɛsɛ sɛ wode ahoɔhare nantew, anaa nantewbrɛoo nso kan? Nhwehwɛmu a ɛwɔ ha no ma awerɛhyem. Bere a nyansahufoɔ susuw anammɔn no nyinaa dodow a, nantew ntɛm no amfa biribi pii anka ho. Anammɔn no dodow na ɛsoaa abusuabɔ a ɛyɛ den a ɛwɔ ɔnkwa tenten ho, ɛnyɛ baako biara ahoɔden.

Nanso, nantew a ɛyɛ ntɛm no wɔ ne ankasa mfaso ma wo koma ne w'anigye, na ɛde wo kɔ wo anammɔn dodow no mu ntɛm. Enti nantew wɔ ahoɔhare biara a ɛte sɛ ɛyɛ wo dɛ. Sɛ wubetumi de ahomeka aforo no a, eye. Sɛ nantewbrɛoo ne nea wo nipadua anaa wo da no ma ho kwan a, saa anammɔn no kan ma nea ɛkame ho.

Sɛnea wode anammɔn bɛka ho ankasa

Pɔnkɔ a ɛwɔ anammɔn botae mu ne sɛ wode nantew biara bɛyɛ adwuma a ɛsɛ sɛ wohyehyɛ. Anammɔn a ɛyɛ mmerɛw koraa no dodow no ara ne nea wunhu koraa. Worenwen anammɔn ahyɛ asetena a worebɔ dada mu.

1. Fa nantew bata su a ɛwɔ hɔ dada bi ho. Awia aduan akyi, anwummere aduan akyi, kɔɔfe a edi kan akyi. Simma du a wode bata biribi a woyɛ dada ho no bɛyɛ adɛn ntɛm sen nhyehyɛe a egyina ne ho so.
2. Fa boapɛ fa ɔkwan tenten no so. Park akyirikyiri. Sian gyinabea baako ansa. Fa toilet a ɛwɔ abansoro foforo so. Nkyenkyen biara yɛ anammɔn a wuntua hwee.
3. Yɛ frɛ bere a wugyina hɔ. Fon so nhyiamu, kasa ne yɔnko, hold music. Nantew wɔ dan no anaa abɔnten no mu.
4. Fa atrapoe bere a ɛwɔ hɔ. Abansoro kakra da biara boaboa ano komm.
5. Dan adwuma yɛ kanea. Wo kraman a wode rekɔ, fie nneɛma a wonan kɔtɔ, paaki kanea a wo ne abofra. Ɛnsɛ sɛ ɛyɛ sɛ adwumaden ansa na ayɛ adwumaden.

Nantew tiawa wɔ aduan akyi no fata kabea titiriw. Ɛma wo anammɔn na ɛboa wo nipadua brɛoo sɛ ɛhwɛ wo mogya mu sika so bere koro mu, a ɛyɛ ade abien-baako a eye.

Bere a dodow no gyae boa

Anammɔn-kankan-ade yɛ adwinnade, na te sɛ adwinnade biara no ebetumi adan ako atia wo. Sɛ wuhu wo ho sɛ worenantew kwantenten mu anadwo nnɔn 11 sɛ wopɛ sɛ woduru dodow bi nko ara, na woho yeraw wɔ nna a wuntumi nnu so, anaa wode botae a wonduru so yɛ adansedie sɛ woadi nkogu a, na dodow no agyae sɛ ɛbɛsom wo. Twe wo ho fi ho. Botae no daa yɛ asetena a akwahosan wɔ mu na ɛyɛ brɛoo, ɛnyɛ streak a edi mu pɛ wɔ screen so.

Na sɛ nantew no ankasa yɛ den a, ɛno fata adwene sen afɔdi. Ahome a ɛyɛ foforo anaa ɛrekɔ soro, koko mu yaw, ani so ahodwiriw, anaa ahema yaw a nantew ma ɛyɛ den, ɛyɛ ntease a enti ɛsɛ sɛ wokɔhwɛ dɔkota sen sɛ wokɔ so pia mu. Saa ara na ɛte sɛ wokora koma yare so, woresan afi oprehyɛn mu, anaa woantena ase pii na wopɛ sɛ wopagya. Dɔkota anaa nipadua nantew dɔkota betumi aboa wo ma woahu mfiase ne ahoɔhare a ɛfata wo nipadua.

Adɛn brɛoo a enti wonantew

Yɛakasa fa anammɔn ne ɔnkwa mfe ho, efisɛ ɛno na nhwehwɛmu akɛse no susuwii. Nanso nnipa dodow no ara nkɔ so nnantew mma akontaabu. Wɔkɔ so nantew efisɛ sɛnea nantew ma ɛda a ɛyɛ den te.

Dodow no yɛ ade a ɛpia wo ma woapue fi ɛpono no mu. Sɛ wofi ase nantew a, ma dodow no nkɔ akyi. Hyɛ mframa no nsow, ma wo nsusuwii nteteɛ, san bra fie a wo ho yɛ hare kakra sen bere a wofii. Ɛno ne kyɛfa a tracker biara ntumi nsusuw, na ebia ɛno ne kyɛfa a ɛho hia kɛse.

Nea efi mu

• National Institutes of Health, Higher daily step count linked with lower all-cause mortality
• National Center for Biotechnology Information, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts
• The Lancet Public Health, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts00302-9/fulltext)