Afotusɛm ntiantia
- Tie a quick walk to your next coffee or water refill.
- Aim to stand and move about every 30 minutes.
- Take phone calls standing or pacing the room.
Na woahyehyɛ sɛ wobɛsɔre. Na woapɛ ampa. Afei nkrasɛm bi bae, afei nhyiamu bi, afei na ayɛ awia nnɔn anan na woafi wo akongua so mprenu pɛ. Sɛ ɛno ne wo da a, wowɔ nnipa pii mu, na ano aduru no nyɛ sɛ wobɛbɔ mmɔden kɛse. Ɛyɛ sɛ wobɛhyehyɛ nneɛma sɛnea ahomegye no bɛyɛ ne ho ankasa.
Nea edi kan, nea enti, efisɛ ɛhyɛ nkuran sen "sɛ wotena ase yɛ bɔne." Bere a wotena ase nnɔnhwerew pii no, wo ntini yɛ komm, na ntini a ayɛ komm mmoa wo nipadua mma ɛnyi asikre ne srade mfi wo mogya mu sɛnea nea ɛnam no yɛ no. Nhwehwɛmufo a wɔwɔ Columbia University sɔɔ eyi hwɛɛ tee. Wɔ nhwehwɛmu bi a wotintimii wɔ 2023 wɔ American College of Sports Medicine nsɛmma nhoma mu no, nnipa a wɔnantew simma anum bere biara a wɔatena ase simma 30 no huu sɛ wɔn aduandi akyi mogya asikre piiwue tew 58 pasent wɔ wɔn a wɔtenaa ase da mu nyinaa ho. Wɔn mogyamogya tew, na wɔkae sɛ wɔn ho mmrɛ wɔn na wɔn ani gye kɛse.
San kenkan saa fã a etwa to no. Wɔn ho mmrɛ wɔn na wɔn ani gye kɛse. Ahomegye no ammoa wɔn akontaabuo nko ara. Ɛboaa wɔn awia no.
Nea enti a nneɛmayɛ ho nkaed pii nyɛ adwuma
Nnipa pii de app bi a ɛworosow dɔn biara na ɛka kyerɛ wɔn sɛ wonnyina sie. Nna kakra mu no ɛyɛ adwuma. Afei ɛyɛ akyiri dede, wopopa no wɔ adwene mfinimfini, na wosan ba baabi a wofii ase.
Ɔhaw no nyɛ wo. Nkaed bi srɛ sɛ wubegyae nea woreyɛ biara wɔ nkaed no nhyehyɛe so, nea ɛntaa ne wʼadwuma mu ahomegye a ɛyɛ daa no nhyia da. Enti wode wʼani gu so anaa wo bo fuw. Nea ɛyɛ adwuma yiye ne sɛ wode nneɛmayɛ bata nneɛma a esisi wɔ wo da mu dedaw ho, sɛnea ahomegye no ne bere a na ɛreba dedaw no kɔ.
Fa ahomegye bata nneɛma a woyɛ dedaw ho
Dwen nsɛm nketenkete a ɛkyekyɛ wo da mu a ɛnhia mmɔdenbɔ biara fi wo. Kɛtɛre a ɛrehuru. Telefon a ɛrewie. Aguasee kɔ. TV nkyekyɛmu mfiase. Emu biara yɛ nsɛnkyerɛnne a ɛwɔ mu dedaw, na wubetumi de nneɛmayɛ ketewaa bi asɛn so.
- Bere biara a wode nsu anaa kɔɔfe gu so no, fa ɔkwan tenten san bra na fa dan no mu twa bata ho.
- Bere a telefon wie no, sɔre na bobɔ wo mmati ansa na woatena ase ama ade a edi hɔ no.
- Aguasee biara, yɛ squat brɛoo du anaa twe wo ho tiawa ansa na woasan aba.
- Bere a wosɔre kɔfa biribi no, nantew simma baako foforo sɛ anka wobɛsan atena ase tee.
Esiane sɛ wɔde eyinom abata nneɛma a esisi dedaw ho nti, wunnyina nkae anaa mmɔdenbɔ so. Kɛtɛre no kae wo. Telefon no kae wo. Wo da no na ɛpia wo.
Yɛ ahomegye no ketewaa a ɛntoɔ adwene mu
Nea enti foforo a ahomegye ntim no ne sɛ yɛsusuw sɛ ɛyɛ kɛse dodo. Anantew simma aduonu te sɛ ade a ɛyɛ fɛ na ɛntaa nsi da a adwuma adɔɔso so. Mukaase pɔɔ a ɛyɛ simma baako sisi, efisɛ kwantibea biara nso a ɛbɛma woato ade ketewaa saa atwa mu nni hɔ.
Fi ase ketewaa a ɛyɛ aniwu. Sɔre na twe wo ho sikan 30. Nantew kɔ mfɛnsere no ho san bra. Botae no nyɛ sɛ wobɛyɛ apɔwmuden ahoɔdennan. Ɛyɛ sɛ wobɛbubu komm no na woahwanyan wo ntini bere tiawa bi. Saa mmere no boaboa ano wɔ da mu kɛse sen sɔhwɛ kɛse baako a wokɔ so de to hɔ no.
Sɛ wopɛ botae a, Columbia adwuma no kyerɛ sɛ bɛyɛ dɔn fa biara yɛ beae pa, na ahomegye a ɛyɛ tiaa a ɛyɛ simma abien mpo akyerɛ mfaso wɔ nhwehwɛmu foforo mu. Nanso mma bere a ɛyɛ pɛpɛɛpɛ no nsiw wo kwan. Nneɛmayɛ biara di nneɛmayɛ a enni hɔ so. Sɛ wode adwuma a ɛyɛ harɛharɛ si wo tenaase no fã ananmu a, ɛboa, ɛno ara ni.
Fa hyɛ dan no mu, na ɛnyɛ wo tirim nko ara
Mpɔtam ho nhyehyɛe ketewaa bi yɛ adwuma kɛse. Fa mprinta no si dan no fã. Fa wo nsukuruwa ketewaa bi sɛnea ɛsɛ sɛ wode nsu gu mu daa. Gye telefon a wugyina hɔ anaa wonantew. Fa wo chajaa no si baabi a ɛsɛ sɛ wonantew kɔ. Eyinom mu biara dan adwuma a ɛyɛ daa yɛ nea enti a wobɛkankaaka, a ɛnsɛ sɛ wusi gyinae biara wɔ bere no mu.
Sɛ wo ne afoforo yɛ adwuma a, kyerɛ sɛ momfa anantew nyɛ nhyiamu ɛtɔ da bi. Kasa bere a worenantew no kɔ so, na ɛtaa ma nkɔmmɔ no nso yɛ mmerɛw.
Nokwasɛm kakra
Nneɛmayɛ ahomegye fa bere tenten a wotenaase ho mu bubu ho, na ɛyɛ adwene pa ma obiara bɛyɛ. Wonsi apɔwmuden adwuma a ɛyɛ daa mfaso a ɛboro so ananmu, enti dwen ho sɛ nnyinaso, na ɛnyɛ ofie no nyinaa.
Sɛ wowɔ koma yare, mmɔwerɛ ho haw, kari pɛ ho haw, anaa woresan anya wo ho fi pira anaa oprehyɛn akyi a, ɛho hia sɛ wo ne wo dɔkota di nkɔmmɔ tiawa fa nneɛmayɛ su a ɛyɛ wo dwoodwoo ho, na ma wo ahomegye no nyɛ brɛoo na ɛnka wo ho a ahomeka wɔ mu. Yaw a ano yɛ den yɛ nsɛnkyerɛnne sɛ gyae, na ɛnyɛ sɛ wopia mu kɔ.
Na sɛ wo nipadua ntumi nsɔre ntɛm a, honhom no da so ara fa ho. Mmɔwerɛ pɔɔ, mmati nkankaakaa, anantew wo nan, teɛ wo nsa kɔ wo ti so fi tenaase. Sɛ wode nea wutumi kɔ, bere a wutumi, ɛno ne nea ɛho hia. Wɔbɔɔ nipadua sɛ ɛnsesa tebea mpɛn pii. Ma no hokwan nketewa, a ɛyɛ daa, a woasɛn so wɔ nneɛma a woyɛ dedaw ho, na ɛtaa fa.
Mmeae a wonyaa nsɛm fi
- Medical News Today, 5-minute walks every 30 minutes may offset effects of too much sitting
- World Health Organization, WHO Guidelines on Physical Activity and Sedentary Behaviour
- National Center for Biotechnology Information, Targeting Reductions in Sitting Time to Increase Physical Activity and Improve Health