9 mau ala e hoʻomaka ai e kū hou ma ka hana

Anter

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Ke lohe mau nei ʻoe e pili ana i kahi nohona sedantary-a ʻoi aku ka nui o ka noho ʻana ma ka hana-hiki ke hōʻino i kou olakino a me ka hoʻoulu ʻana i ka momona. ʻO ka pilikia, inā loaʻa iā ʻoe kahi hana pākaukau, ʻo ka hoʻolilo ʻana i ka manawa e kū ai i kou mau wāwae e pono ai i kahi noʻonoʻo. Eia kekahi, ʻaʻole nui ka poʻe loea i makemake e hāʻawi i nā kikoʻī i ka wā e haʻalele ai i kāu kīpē a hiki i kēia manawa, ʻo ia!

E haki i kāu nohona noho, pono ʻoe i kou mau wāwae no mea iki loa ʻelua hola i kēlā me kēia lā hana, aʻo i kahi papa olakino kūikawā i kauoha ʻia e Public Health England (PHE)-he lima o ke Keʻena Ola Ola o UK. Wahi a kēlā panela he ʻoi aku ka maikaʻi o nā hola ʻehā. Hōʻike ʻia kā lākou mau manaʻo ma ka ʻO British Journal of Sports Medicine.

No laila pehea ʻoe e hana ai i kēlā? ʻO ka mea mua, e hoʻāʻo e hoʻopaʻa i kāu mau hola ʻelua ma kahi kū liʻiliʻi a hele wāwae paha - ʻaʻole hoʻokahi a ʻelua paha lōʻihi. ʻO kāu pahuhopu ka wehe ʻana i kēlā mau manawa lōʻihi o ka noho noho, wahi a David Dunstan, Ph.D., he lālā o ka papa PHE a me ke poʻo o ka hoʻoikaika kino ma Australia's Baker IDI Heart & Diabetes Institute.

Wahi a Dunstan, ʻo ke kū ʻana i kēlā me kēia 20 a 30 mau minuke kāu pahuhopu. Hāʻawi ʻo ia a me kāna mau hoa hana ma Baker i kēia mau ʻōlelo aʻoaʻo e hoʻololi i kou ʻano noho maʻamau ma ke keʻena.

• Kū i luna i ke kelepona ʻana.
• E neʻe i kāu ʻōpala a me nā kini hana hou mai kāu pākaukau no laila e kū ʻoe e hoʻolei i kahi mea i waho.
• E kū i luna e aloha a kamaʻilio paha me ka mea e kipa aku i kāu pākaukau.
• Inā ʻoe e kamaʻilio pū me kahi mea hana, hele i kāna pākaukau ma mua o ke kāhea ʻana, leka uila ʻana, a i ʻole ke leka ʻana.
• E hele pinepine no ka wai. Ma ka mālama ʻana i kahi kīʻaha liʻiliʻi ma kāu pākaukau ma kahi o kahi hue wai nui, e hoʻomanaʻo ʻia ʻoe e hele hoʻopiha i kēlā me kēia manawa āu e hoʻopau ai.
• E hoʻokuʻu i ka elevator a lawe i ke alapiʻi.
• Kū ma ke kua o ka lumi i nā hōʻike ma kahi o ka noho ʻana ma ka papa ʻaina.
• E kiʻi i kahi pākaukau kiʻekiʻe i hiki iā ʻoe ke hana ma kou wāwae i kēlā me kēia manawa.
• E ho'āʻo e hele wāwae a i ʻole kaʻa kaʻa no kahi liʻiliʻi o kāu huakaʻi hele i ka hana. Inā holo ʻoe i ke kaʻa ʻōhua a kaʻaahi paha, kū ma kahi o ka noho ʻana. (E nānā i kā mākou moʻolelo 5 Standing Desks-Tsted.)

I ka wā e wāwahi ai i kāu mau noho noho, ʻo ka ʻakaʻaka, ke mele ʻana a me ke kuhi ʻana paha he mea maikaʻi, loaʻa kahi aʻo mai Montefiore Medical Center-Albert Einstein College of Medicine ma New York. (Hiki iā mākou ke loaʻa ma hope o kēlā ʻepekema!) ʻO ka laina lalo: ʻO ke kino i ka neʻe ʻana e noho mālie, olakino, a maikaʻi hoʻi ka neʻe, hōʻike nā noiʻi āpau. No laila, a i kēlā me kēia manawa hiki iā ʻoe, e hoʻāʻo e hoʻoneʻe hou i kāu.

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