Nā Pilikino olakino o kahi ola ola ʻole

Anter

• Hōʻuluʻulu Manaʻo
• He aha ka nohona hana ʻole?
• Pehea e hopena ai kahi nohona hana ʻole i kou kino?
• He aha nā pilikia olakino o kahi nohona hana ʻole?
• Pehea e hiki ai iaʻu ke hoʻomaka me ka hoʻoikaika kino?
• Pehea e hiki ai iaʻu ke hana nui a puni ka hale?
• Pehea e hiki ai iaʻu ke ʻeleu hou i ka hana?

Hōʻuluʻulu Manaʻo

He aha ka nohona hana ʻole?

ʻOiai he ʻuala moe. ʻAʻole hoʻoikaika kino. ʻO kahi nohona noho a hana ʻole paha. Ua lohe paha ʻoe i kēia mau ʻōlelo āpau, a like ka manaʻo o lākou: kahi nohona me ka nui o ka noho ʻana a me ka moe ʻana, me ka liʻiliʻi o ka hana.

Ma ʻAmelika Hui Pū ʻIa a me ka honua holoʻokoʻa, ke hoʻolilo nei ka poʻe i ka manawa nui i ka hana ʻana i nā hana sedentary. I ko mākou wā leʻaleʻa, noho pinepine mākou: ʻoiai e hoʻohana ana i kahi kamepiula a i ʻole nā ​​mea ʻē aʻe, e nānā ana i ke kīwī, a i ʻole ke pāʻani ʻana i nā pāʻani wikiō. ʻO ka hapa nui o kā mākou mau hana i lilo i mea noho maʻa mau, me nā lā lōʻihi e noho ana ma kahi pākaukau. A ʻo ke ala o ka hapanui o mākou e hele a puni e pili ana i ka noho ʻana - i nā kaʻa, ma nā kaʻa ʻōhua, a me nā kaʻaahi.

Pehea e hopena ai kahi nohona hana ʻole i kou kino?

Ke loaʻa iā ʻoe kahi ʻano hana ʻole,

• Puni ʻoe i nā mea ʻoi aku ka liʻiliʻi. ʻOi aku kēia iā ʻoe e kaupaona.
• Hiki iā ʻoe ke lilo i ka ikaika a me ke ahonui o nā mākala, no ka mea ʻaʻole ʻoe e hoʻohana nui i kou mau mākala
• E nāwaliwali paha kou mau iwi a nalowale kekahi mau mea minerala
• E loli paha kāu metabolism, a ʻoi aku ka pilikia o kou kino i ka wāwahi ʻana i nā momona a me nā kō
• ʻAʻole holo paha kāu ʻōnaehana pale
• Loaʻa paha ʻoe i ka maikaʻi o ke kahe o ke koko
• Loaʻa paha i kou kino ka momona
• Hiki iā ʻoe ke hoʻomōhala i kahi kaulike ʻole hormonal

He aha nā pilikia olakino o kahi nohona hana ʻole?

ʻO ka loaʻa ʻole o ka nohona hana ʻole hiki ke lilo i kekahi o nā kumu o nā maʻi maʻi mau. Ma ka loaʻa ʻole o ka hoʻoikaika kino maʻamau, hāpai ʻoe i kou makaʻu i ka

• Ka momona
• Nā maʻi puʻuwai, me nā maʻi aʻa a me nā puʻuwai puʻuwai
• Piʻi koko kiʻekiʻe
• Kolesterol kiʻekiʻe
• Hahau
• Metabolic maʻi pale
• ʻAno 2 diabetes
• ʻO kekahi mau maʻi maʻi maʻi, e like me kolone, umauma, a me nā maʻi ʻaʻai uterine
• Osteoporosis a hāʻule
• Hoʻonui i ka manaʻo kaumaha a hopohopo

ʻO ka loaʻa ʻana o kahi nohona sedentary hiki ke hāpai i kou makaʻu i ka make make mua. A ʻoi aku ka nui o kāu kau ʻana, ʻo ke kiʻekiʻe aʻe o kāu kūlana olakino.

Pehea e hiki ai iaʻu ke hoʻomaka me ka hoʻoikaika kino?

Inā ua hana ʻole ʻoe, pono paha ʻoe e hoʻomaka lohi. Hiki iā ʻoe ke hoʻomau i ka hoʻonui ʻana i ka hoʻoikaika kino. ʻO ka nui o kāu hiki ke hana, ʻo ka ʻoi aku ka maikaʻi. Akā e hoʻāʻo e hōʻoluʻolu ʻole, a hana i ka mea hiki iā ʻoe. ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka hoʻoikaika kino ma mua o ka loaʻa ʻole. ʻO ka hopena, hiki i kāu pahuhopu ke kiʻi i ka nui o ka hoʻoikaika kino no kou mau makahiki a me kou olakino.

Nui a hewahewa nā ala e loaʻa ai ka hoʻoikaika kino; he mea nui e ʻike i nā ʻano kūpono loa iā ʻoe. Hiki iā ʻoe ke hoʻāʻo e hoʻohui i ka hana i kou ola ma nā ala liʻiliʻi, e like me ka home a me ka hana.

Pehea e hiki ai iaʻu ke hana nui a puni ka hale?

Aia kekahi mau ala e hiki ai iā ʻoe ke ʻeleu a puni kou hale:

• ʻO ka hana hale, ka mahi ʻai ʻana, a me ka hana i ka pā ka hana hoʻoikaika kino. I mea e hoʻonui ai i ka ikaika, hiki iā ʻoe ke hoʻāʻo e hana iā lākou i kahi wikiwiki loa.
• E neʻe mau i kou nānā ʻana i ke kīwī. E hāpai i nā kaupaona lima, hana i kahi mau yoga mālie, a i ʻole hehi wāwae i kahi kaʻa hoʻoikaika kino. Ma kahi o ka hoʻohana ʻana i ka mamao TV, e ala aʻe a hoʻololi i nā kahawai iā ʻoe iho.
• E hana i ka home me kahi wikiō hoʻoikaika kino (ma kāu kīwī a i ʻole ma ka pūnaewele)
• E hele wāwae i kou kaiāulu. Hiki ke leʻaleʻa hou inā hele ʻoe i kāu ʻīlio, hele wāwae i kāu poʻe keiki i ke kula, a hele wāwae paha me kahi hoa.
• Kū i luna ke kamaʻilio ʻana ma ke kelepona
• E kiʻi i kahi pono hoʻoikaika kino no kou home. He maikaʻi loa nā Treadmills a me nā mea hoʻomaʻamaʻa elliptical, akā ʻaʻole kālā nā kānaka āpau a me kahi no hoʻokahi. Hiki i nā lako ʻoi aku ka pipiʻi e like me nā pōpō yoga, moena hoʻoikaika kino, nā kāʻei hoʻolōʻihi, a me nā kaupaona lima ke kōkua iā ʻoe e loaʻa i kahi hoʻomaʻamaʻa ma ka home.

Pehea e hiki ai iaʻu ke ʻeleu hou i ka hana?

Noho ka hapa nui o mākou ke hana nei mākou, pinepine i mua o ke kamepiula. ʻO ka ʻoiaʻiʻo, ʻoi aku ma mua o 20% o ko ʻAmelika he mau hana hoʻoikaika kino. Hiki iā ia ke paʻakikī ke komo i ka hana kino i kāu lā hana nui, akā eia kekahi mau ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e neʻe:

• E ala aʻe mai kou noho a neʻe ma kahi o hoʻokahi manawa i ka hola
• Kū i ke kamaʻilio ʻana ma ke kelepona
• E ʻike inā hiki i kāu ʻoihana ke kiʻi iā ʻoe i kahi pākaukau kū i luna a i ʻole treadmill
• E piʻi i ke alapiʻi ma kahi o ka ʻeleweka
• E hoʻohana i kou wā hoʻomaha a hapa paha o kāu hola awakea e hele a puni ka hale
• Kū a hele wāwae i kahi keʻena o kahi hoa hana ma kahi o ka hoʻouna ʻana i kahi leka uila
• E hālāwai me ka "hele wāwae" a kū ʻana paha me nā hoa hana ma kahi o ka noho ʻana i kahi lumi hālāwai