Nnansa yi ara Ruwan (wadi mfe 32) baa m’ayaresabea hɔ a na ɔte nka sɛ wabrɛ na ne ho yeraw no kɛse. Ruwan yɛ software engineer a ɔyɛ adwuma wɔ kɔmputa anim bɛyɛ nnɔnhwerew 10 da biara.
"Oduruyɛfo Priya, me mu duru ayɛ kɛse na me nipadua te nka sɛ ɛyɛ mmerɛw. Minim sɛ ɛsɛ sɛ meteɛteɛ m'apɔw mu. Ɛwom sɛ bere nyinaa misusuw sɛ mefi ase ɔkyena de, nanso meyɛ ɔkwasea a ɛyɛ nwonwa anɔpa. Mepa bɛyɛ dapɛn biako bere a mayɛ da koro akyi. Mɛyɛ dɛn adi ɔbrɛ yi so nkonim na masi gyinae sɛ mɛkɔ so ateɛteɛ m'apɔw mu, Oduruyɛfo?" Ruwan bisae sɛ.
Mehwɛɛ Ruwan na mede adamfofa serew kae. "Ruwan, ɔhaw titiriw a nnipa ɔpepem pii hyia wɔ wiase nyinaa, ɛnyɛ wo nkutoo, ne sɛnea wobɛkyekye nkannyan a wode bɛteɛteɛ w'apɔw mu . Ɛnsɛ sɛ wode akwan a ɛyɛ den sen biara fi ase teɛteɛ w'apɔw mu. Sɛ wodaadaa w'amemene na wode anammɔn a ɛnyɛ den fi ase a, ɛnyɛ den sɛ wubetumi adi mfonoe yi so nkonim. Ɛkame ayɛ sɛ momma yɛnka eyi ho asɛm nnɛ."
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🚨 Frɛmfrɛm Kɔkɔɔ a Ɛsɛ sɛ Wohwɛ So Bere a Woreyɛ Apɔw-mu-teɛteɛ
Ɛwom sɛ apɔw-mu-teɛteɛ so wɔ mfaso kɛse ma nipadua no de, nanso sɛ sɛnkyerɛnne ahorow a edidi so yi ba bere a woreteɛteɛ w’apɔw mu a, ɛsɛ sɛ wugyae apɔw-mu-teɛteɛ ntɛm ara na wokɔ ayaresabea:
- Nhyɛso a emu yɛ den, ɛyɛ den, anaa ɛyaw a wobɛte nka wɔ wo koko mfinimfini (eyi yɛ komayare ho sɛnkyerɛnne titiriw).
- Tiyɛ, adwenemhaw, anaasɛ ɔte nka sɛ watɔ piti (ebia efi nsu a ɛho ayɛ fĩ anaa asikre a ɛba mogya mu).
- Ɔhome a ɛyɛ tiaa araa ma ontumi nhome.
- Koma a ɛbɔ ntɛmntɛm anaasɛ ɛbɔ denneennen (a ɛbɔ denneennen) a ɛnyɛ ne kwan so.
- Ɛyaw a ɛba mpofirim, ɛyɛ nnam na emu yɛ den wɔ nkwaa anaa ntini mu.
Dɛn nti na wote nka sɛ woyɛ ɔkwasea sɛ wobɛteɛteɛ w’apɔw mu?
Yɛn nipadua fi awosu mu pɛ sɛ ɛhome na ɛsɛe ahoɔden kakraa bi. Sɛ yɛanteɛteɛ yɛn apɔw mu bere tenten a, amemene no hu adwene a ɛne sɛ yɛbɛteɛteɛ yɛn apɔw mu no yɛ "adwuma a ɛyɛ den" na ɛyɛ mfonoe.
Bio nso:
- Botae akɛse a ɛnyɛ SMART a wode besi w’ani so: dɔnhwerew biako a wobɛkɔ anaasɛ wobɛma nneɛma a emu yɛ duru so da a edi kan no.
- Dwumadi ahorow a wɔn ani nnye ho a wɔde wɔn ho bɛhyɛ mu: Mmɔden a wɔbɔ sɛ wɔbɛhyɛ obi a ɔmpɛ sɛ ɔbɛkɔ apɔw-mu-teɛteɛ ma wakɔ apɔw-mu-teɛteɛ.
- Nea ebefi mu aba ntɛm ara a wobɛhwɛ kwan: Abasamtu a wobɛma bere a wo mu duru so antew wɔ dapɛn biako mu no.
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Check Availability →Akwan 5 a mfaso wɔ so a wobɛfa so akanyan wo ho ma woateɛteɛ w’apɔw mu
Di afotu yi akyi na ama woatumi akura w’apɔw-mu-teɛteɛ nhyehyɛe no mu yiye:
1. Fi ase ketewaa bi (Simma 10 Mmara) .
Mma nnyɛ nhyehyɛe sɛ wobɛyɛ dɔnhwerew biako apɔw-mu-teɛteɛ da a edi kan no. Fi ase de simma 10 nantew ntɛmntɛm da biara. Simma 10 a wobɛyɛ no nyɛ den mma nipadua no, enti ɛmma amemene no nyɛ ɔkwasea. Afei fa nkakrankakra ma no nkɔ soro kodu simma 20 anaa 30.
2. Fa botae ahorow a ɛyɛ SMART si hɔ
Ɛsɛ sɛ wo botae ahorow yɛ mmerɛw na emu da hɔ:
- S (Specific): "Me nantew anɔpa nnafua 3 dapɛn biara."
- M (Measurable): "Me nante anammɔn 5,000 da biara."
- A (Achievable): Sɛ́ anka wubesusuw ho sɛ wobɛtew kilo 5 so wɔ dapɛn a edi kan no mu no, fa yɛ wo botae sɛ wobɛtew kilo 1 so ɔsram biara.
- R (Ɛfata): Paw apɔw-mu-teɛteɛ a ɛfata w’akwahosan gyinabea.
- T (Time-bound): "Mebɛtew kilo 3 so wɔ asram 3 mu."
3. Paw dwumadi bi a w’ani gye ho.
Apɔw-mu-teɛteɛ nkyerɛ sɛ wobɛkɔ apɔw-mu-teɛteɛ na woama nneɛma a emu yɛ duru so kɛkɛ. Paw dwumadi biara a ɛyɛ nnam a w’ani gye ho, te sɛ asuguare, badminton, sakre so a wobɛtra, asaw, anaa yoga.
4. Wo ne Akontaabu Ho Ɔhokafo bi nyɛ biako
Sɛ wo ne w’adamfo anaa w’abusua muni bi teɛteɛ w’apɔw mu a, etu mpɔn sen apɔw-mu-teɛteɛ nkutoo.
5. Kyerɛw nkɔso a woanya da biara da
Fa anammɔn tracker anaa watch di wo nkɔso akyi da biara. Sɛ wuhu nkɔso a, ɛma dopamine fi amemene no mu, na ɛkanyan wo ma woyɛ pii.
Bere a wɔkamfo kyerɛ sɛ wɔmfa nyɛ apɔw-mu-teɛteɛ ma mpanyimfo (NHS afotu) .
Wiase Nyinaa Akwahosan Ahyehyɛde ne NHS kamfo da biara da dwumadi ahorow a edidi so yi kyerɛ ma mpanyimfo a wɔadi mfe 19-64:
| Apɔw-mu-teɛteɛ su | Bere a ɛba fam koraa a wɔkamfo kyerɛ | Nhwɛso ahorow |
|---|---|---|
| Apɔw-mu-teɛteɛ a Ɛyɛ Den a Ɛkɔ Fam | Simma 150 dapɛn biara (nnafua 5, simma 30 da biara) . | Nantew a ɛyɛ ntɛmntɛm, sakre so a wɔtra, asuguare, asaw |
| Ahoɔden a Ɛyɛ Den | Simma 75 dapɛn biara | Mmirikatu, asuguare ntɛmntɛm, bɔɔl anaa tɛnis a wɔbɔ |
| Apɔw-mu-teɛteɛ a Ɛma Ntini Mu Den | Nnafua 2 dapɛn biara | Mu duru a wɔma so, push-ups, yoga apɔw-mu-teɛteɛ |
Nea Wobɛyɛ & Nea Ɛnsɛ sɛ Woyɛ
| ✔️ Nneɛma a ɛsɛ sɛ woyɛ (Yɛ) . | ❌ Ɛnsɛ sɛ woyɛ saa |
|---|---|
| Nom nsu pii ansa na woateɛteɛ w’apɔw mu ne bere a woawie no na amma wo ho atɔ wo. | Sɛ wowɔ nyarewa a emu yɛ den a entumi nkɔ nnipa mu anaa komayare a, mfa wo ho nhyɛ apɔw-mu-teɛteɛ a emu yɛ den mu mpofirim a wunnya nnuruyɛfo afotu. |
| Hwɛ hu sɛ wobɛma wo ho ayɛ hyew ansa na woafi apɔw-mu-teɛteɛ ase na wo ho adwo wo wɔ ɛno akyi. | Mma nhyɛ wo ho sɛ teɛteɛ w’apɔw mu bere a wote nka sɛ woabrɛ dodo anaasɛ nna a woyare (nipadua no hia ahomegye). |
| Yɛ hokwan ahorow a wode bɛnantew pii da biara da (e.g., fa antweri a wɔde di dwuma daa di dwuma sen sɛ wode antweri bedi dwuma). | Mma ntra baabiara bɛboro nnɔnhwerew 2 bere koro mu; sɔre na nantew anyɛ yiye koraa no simma 5. |
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