ʻO ka mea pupule e maʻalahi ai ʻoe i nā ʻeha holo

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Inā holo ʻoe, maopopo iā ʻoe i nā ʻeha pili i nā haʻuki kekahi ʻāpana o ke teritori-ma kahi o 60 pākēneka o ka poʻe holo i hōʻike i ka ʻeha i ka makahiki i hala. A hiki i kēlā helu ke piʻi a hiki i ka 80 pakeneka, ma muli o nā mea e like me ke ʻano o ka ʻili āu e holo nei, ka awelika manawa e holo ai, a me ka hoʻomaʻamaʻa ʻana i ka mōʻaukala a i ʻole ka ʻike. Wahi a kekahi noiʻi i paʻi ʻia ma ka BMJ a ʻaʻole ia wale nō nā ʻōpala, nā ʻūhā, a me nā manamana wāwae ʻeleʻele a mākou e kamaʻilio nei. Ua hōʻike ka poʻe holo i nā ʻano ʻeha a pau ma ko lākou mau wāwae a me nā wāwae. ʻOiai ʻo nā ʻeha o ke kuli ka hoʻopiʻi kiʻekiʻe, nui ka poʻe i ʻeha i nā sprains, shin splints, plantar fasciitis, a me nā haʻihaʻi weliweli weliweli.

Inā makemake ʻoe i ka holo ʻana, ʻaʻole ʻoe e hoʻōki wale i ka hoʻopaʻa ʻana i luna e pale ai i ka ʻeha. Akā makemake ʻoe e aʻo i kekahi ʻōlelo aʻoaʻo kūpono e pale aku ai i nā ʻeha holo maʻamau, a me nā mea āu e hana nei e hoʻonui ai i kou makaʻi. ʻĀ, ua loaʻa i ka noiʻi hou loa kahi mea pupule e hoʻonohonoho iā ʻoe no ka ʻeha i ka wā e hiki mai ana. Mākaukau ʻoe no kēia? Ke holo nei ʻoiai wahine.

Ua ʻike ʻia kahi noiʻi e ke Kulanui o Ohio State ʻo nā wahine underweight me kahi BMI o 19 a i ʻole ma lalo o ka nui o ka makaʻu o ka hōʻeha ʻia i ka wā e holo ana, a ʻoi aku ke kikoʻī no ka loaʻa ʻana o ka haʻihaʻi. ʻO kēlā mau mea ʻelua-ke kāne a me ke kaumaha-e pili ana kēlā me kēia i kāu holo ʻana ma nā ʻano like ʻole, e like me Brian Schulz, M.D., ka mea lapaʻau orthopedic a me ka loea lapaʻau haʻuki ma Kerlan-Jobe Orthopedic Clinic ma Los Angeles."ʻO nā haʻihaʻi koʻikoʻi kekahi o nā hōʻeha maʻamau a mākou e ʻike ai i ka poʻe holo holoʻokoʻa, akā ʻike pinepine ʻia lākou i kā mākou mau maʻi wahine," wahi āna.

No ke aha mai? E waiho wale: anatomy wahine. Hoʻopili ka Estrogen i ka metabolism o ka iwi, a me ka relin-a hormone e hoʻonui ai i nā ligament hāpai-loosens, keu hoʻi i kou mau makahiki, wahi a Dr. Schulz. ʻOi aku ka nui o ka puʻuwai o ka wahine ma mua o nā kāne kūkini, kahe o ke koko, nā māmā liʻiliʻi, a me ka VO2 max haʻahaʻa, ʻo ia hoʻi ka nui o ka nui o nā kino o nā wahine ma mua o nā kāne. (Pēlā wale nō e maopopo ai iā mākou, ʻaʻole ia he manaʻo ʻaʻole ikaika ka wahine, ma loko a ma waho, ma ke ʻano he kāne. hoʻonui, hoʻohui ʻo ia.

Aia kekahi ma ka ʻaoʻao Q, a i ʻole ka ʻaoʻao ʻokoʻa mai kou ʻūhā a i kou kuli. ʻOi aku ka nui o ka Q-angle o nā wahine ma mua o nā kāne, mahalo i nā pūhaka ākea, kahi e hoʻonui ai i ke koʻikoʻi ma ko lākou mau ami, ʻoi aku ka nui o nā kuli. A ʻo kaʻoi aku o ke koʻikoʻi i kou mau hui, ʻo ka nui paha ia o kou ʻeha, ka mea e wehewehe ai i ke kumu e hōʻike ai nā wahine i ka ʻeha a me nā ʻeha o ke kuli ma hope o ka holo ʻana, hoʻohui ʻo Kauka Schulz. "Ma muli o ka laulā o nā pūhaka, ʻoi aku ka maʻalahi o nā kuli o nā wahine i nā hana hopena kiʻekiʻe e like me ka holo ʻana," wahi a Steve Toms, ke poʻo o ka hoʻomaʻamaʻa pilikino no ka Lifestyle Fitness a me ka loio hoʻoikaika kino hoʻoponopono, ma 9 mau ala e lilo ai i wahine i hopena i kāu hana.

I ka wā e pili ana i ke kaupaona, ʻo ka holo ʻana e lilo i ka kaupaona a me ka holo ʻana i kahi kaupaona maʻamau he maikaʻi ia no kou kino. Akā inā lilo ʻoe i kaona kaupaona (kahi BMI o 19 a ʻoi aku paha), hiki ke hoʻonui i kāu makaʻu o nā haʻihaʻi stress, e like me ka noi ʻana o ka Mokuaina ʻo Ohio. Ke haʻahaʻa ʻoe ʻaʻohe lawa o ka nui o nā mākala a hoʻopau ʻia kou mau iwi i nā haʻalulu āpau, i ʻōlelo nā kānaka noiʻi i kahi hoʻokuʻu paʻi.

No laila, nui-ʻo ʻoe he wīwī, wahine kaupaona-maikaʻi i makemake e holo. Ano, pehea? ʻO ka mea pōmaikaʻi, aia kekahi mau mea maʻalahi hiki iā ʻoe ke hana e hōʻemi i kāu makaʻu o ka haʻihaʻi stress a me nā ʻeha holo ʻē aʻe.

ʻO kekahi o nā mea maikaʻi loa āu e hiki ai ke hana ʻo ia ka hōʻoia ʻana o kāu pae vitamin D i ka pae maʻamau, no ka mea he koʻikoʻi kēia pae i ke olakino iwi, wahi a Dr. Schulz. Eia kekahi, ʻo ka mālama ʻana i kou paona i loko o kahi pae olakino no kou kiʻekiʻe e kōkua, ʻoiai ʻo ke kaumaha a i ʻole ke kaumaha e hoʻonui i kou mau pilikia. ʻOiaʻiʻo, ʻaʻole kāu BMI ka huaʻōlelo hope loa i ka wā e pili ana i ke olakino maikaʻi, a ʻoi aku ka nui o ka ʻike ʻana i kou kaumaha hauʻoli-ʻo ke kaumaha o kou kino e manaʻo ai a hana maikaʻi loa. Paipai pū ʻo Kauka Schulz i ka holo ʻana ma luna o nā ʻili palupalu ke hiki ke ʻōlelo, ka treadmill ma kahi o nā kāmaʻa hele wāwae paʻa paʻa paʻa pono (duh!) ʻO ka lula maʻamau o ka manamana nui e piʻi i kāu mile mile ma o 10 pakeneka i kēlā me kēia pule.

E hāhai i kēia mau ʻōlelo aʻoaʻo a ke kīpē nei ʻoe i nā heihei (e hoʻopili i nā kāne he nui!) No nā makahiki e hiki mai ana.

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