Apɔw-mu-teɛteɛ yɛ sika a nyansa wom a wode bɛto asetra a ahoɔden wom mu! So yɛbɛka eyi ho asɛm?

Ebia woate asɛm a wɔka sɛ, "Ɛsɛ sɛ woteɛteɛ w'apɔw mu, eye ma wo nipadua," ɛnte saa? Nanso so wunim sɛ apɔw-mu-teɛteɛ nyɛ papa ma wo nipadua nko, na mmom ɛyɛ ma w’adwene ne w’asetra nyinaa nso? Sɛ woteɛteɛ w’apɔw mu yiye a, wubetumi anya ahoɔden da mũ no nyinaa a wommrɛ, na w’adwene nso bɛtu mpɔn kɛse. Enti, ɛnnɛ, momma yɛnka nea enti a apɔw-mu-teɛteɛ ho hia saa no ho asɛm.

Dɛn nti na ɛsɛ sɛ yɛn nyinaa teɛteɛ yɛn apɔw mu? Mfaso bɛn na ɛwɔ so?

Sɛ yɛbɛka no tiawa a, apɔw-mu-teɛteɛ boa yɛn nipadua ne yɛn adwene nyinaa kɛse. Nnuruyɛfo ka sɛ ɛho hia paa sɛ anyɛ yiye koraa no, wɔde dɔnhwerew biako di agoru, tu mmirika, na wohuruw da biara wɔ ɔkwan a ɛbɛma nipadua no ani agye so, titiriw wɔ sukuu mfe mu. Nanso mfe a obi adi nyɛ asɛm, obiara betumi afi ase ateɛteɛ n’apɔw mu. Ma yɛnhwɛ mfaso atitiriw a ɛwɔ eyi so no bi.

1. Amemene no yɛ adwuma te sɛ aduru, na nna yɛ pɛ!

• Amemene Akwahosan ne Adesua: So wunim sɛ sɛ woteɛteɛ w’apɔw mu a, w’amemene nso ma mogya kɔ yiye ? Eyi kyerɛ sɛ amemene no nya mframa pa a ehia. Eyi ma nneɛma te sɛ wo nkae ne sɛnea wutumi de w’adwene si biribi so no tu mpɔn. Wokae nneɛma a wusua no yiye.
• Dae pa: Wonda yiye anadwo? Bɔ mmɔden sɛ wobɛteɛteɛ w’apɔw mu kakra. Dodow a wote nka sɛ wowɔ apɔwmuden no, dodow no ara na wo nna bɛyɛ papa.
• Adwene mu yiyedi : Sɛ woteɛteɛ w’apɔw mu a, w’amemene no yi nnuru a ɛma wote nka sɛ wo ho ye , a wɔfrɛ no neurotransmitters te sɛ endorphins . Eyinom ma w’ani gye na wo ho adwo wo. Eyi betumi aboa wo ma woadi awerɛhow, dadwen, ne ehu nkate horow so . Apɔw-mu-teɛteɛ nso betumi aboa ma asiane a ɛwɔ tebea horow te sɛ adwenemhaw mu no so atew .
• Wo ho a wubenya: Fa no sɛ woresua asaw nhyehyɛe foforo, anaasɛ woretu mmirika mita 100 no ntɛmntɛm sen wo bere dedaw no. Anigye ne ahantan a wote nka saa bere no! Apɔw-mu-teɛteɛ yɛ biribi a ɛboa wo ma wudu saa botae ahorow no ho na ɛma wote nka sɛ wo ho ye.

2. Wubetumi akura wo mu duru a ɛfata mu na woabɔ wo ho ban afi nyarewa ho!

• Mu duru a ɛfata : .Apɔw-mu-teɛteɛ a wɔyɛ no daa boa ma srade a wɔmpɛ a ɛboaboa ano wɔ nipadua no mu no ano na ɛboa ma obi mu duru kɔ so yɛ nea ɛfata.
• Ahobammɔ a wɔbɔ fi nyarewa ho: So wunim sɛ apɔw-mu-teɛteɛ a wonyɛ no bue ɔpon ma nyarewa a emu yɛ den dodow bi te sɛ ` Asikreyare a Ɛto so 2` , `Koma Yare` , ne `Mogya Nhyɛso` . Sɛ woteɛteɛ w’apɔw mu yiye a, wubetumi atew asiane yi so kɛse.
• Nnompe a ɛyɛ den: Apɔw-mu-teɛteɛ te sɛ ahuruhuruw, mmirikatu, ne nneɛma a emu yɛ duru a wobɛma so no hyɛ wo nnompe mu den. Eyi ho hia yiye na wode abɔ wo ho ban afi nneɛma te sɛ akisikuru ho bere a worenyin no.

3. Kɔ so nya ahoɔden na nya apɔwmuden bere a worenyin no!

Ebia eyi renyɛ te sɛ ade kɛse mma wo mprempren. Ebia wubesusuw sɛ, "Oh, ɛmfa ho nea mɛyɛ biara no, ɔkwan biara so no, mɛbɔ akwakoraa ne aberewa." Nanso nea ebefi apɔw-mu-teɛteɛ a woyɛ nnɛ no mu aba no, bere a woanyin nkutoo na wobɛte nka.

• Asetra pa: Nnipa a wɔteɛteɛ wɔn apɔw mu daa no taa tra ase anigye mu na wɔyɛ nneɛma a wɔn ani gye ho bere a wɔrenyin no. Eyi kyerɛ sɛ wɔn asetra pa kɔ soro.
• Amemene akwahosan: Apɔw-mu-teɛteɛ nso boa ma wɔbɔ obi ho ban fi nyarewa a ɛma obi kae ade te sɛ Alzheimer yare a ɛba bere a obi nyin no ho.
• Ahobammɔ a wobɛbɔ afi asehwe ho: Ɛdenam sɛnea wobɛkari pɛ so no, worenhwe ase ntɛm bere a worenyin no, na sɛ wohwe ase mpo a, ɛnyɛ den koraa sɛ wubehyia akwanhyia a emu yɛ den.

"Enti susuw sɛnea apɔw-mu-teɛteɛ biako betumi ayɛ ama yɛn nipadua ne yɛn adwene no ho hwɛ! Ɛte sɛ aduru, ɛnte saa?"

Okay, enti dɛn ne apɔw-mu-teɛteɛ nhyehyɛe a ɛkari pɛ no afã horow?

Mpɛn pii no, sɛ yɛka apɔw-mu-teɛteɛ nhyehyɛe a ɛkari pɛ ho asɛm a, ɛwɔ nneɛma atitiriw abiɛsa: 1. Aerobic Apɔw-mu-teɛteɛ 2. Ahoɔden Ntetee 3. Dwumadi ahorow a ɛma wotumi yɛ nsakrae Momma yɛnka eyinom mu biara ho asɛm nkɔ akyiri kakra.

1. Aerobic Exercise - Eye ma Koma no

Te sɛ wo nipadua ntini a aka no, wo koma ani gye apɔw-mu-teɛteɛ pa ho. Aerobic apɔw-mu-teɛteɛ yɛ biribiara a ɛma wo koma bɔ kɔ soro na ɛma wohome denneennen (nanso wɔ ɔkwan pa so!). Sɛ woteɛteɛ wo koma ne w’ahurututu mu daa a, ɛyɛ den na ɛyɛ papa wɔ mogya a oxygen pii wom a ɛde kɔ wo nipadua nyinaa mu no mu. Ɔkwan bɛn so na woyɛ apɔw-mu-teɛteɛ a ɛma mframa bɔ?

• Akuw agumadi: Wobɔ basketball, bɔɔlbɔ, netball.Sɛ wobɔ kuw agumadi a, akyinnye biara nni ho sɛ wubenya dɔnhwerew biako anaa nea ɛboro saa apɔw-mu-teɛteɛ a ɛma mframa bɔ wɔ nna a wode teɛteɛ w’apɔw mu no.
• Nneɛma a wo nkutoo wubetumi ayɛ: Sɛ wommɔ kuw agumadi a, ɛnyɛ hwee. Nneɛma pii wɔ hɔ a ɛsɛ sɛ woyɛ, te sɛ sakre, mmirikatu, asuguare, asaw, tɛnis, nantew, nantew, ne nea ɛkeka ho Ɛsɛ sɛ wopaw biribi a w’ani gye ho ara kwa. Susuw ho hwɛ, mpo sɛ wo ne w’adamfo bi bɛkɔ nantew ntɛmntɛm anɔpa a, ɛyɛ `aerobic exercise` pa.

2. Hyɛ wo ntini den - Ahoɔden Ntetee

Ɛnyɛ wo koma nko, na mmom ntini afoforo a ɛwɔ wo nipadua mu nso ani gye apɔw-mu-teɛteɛ ho. Sɛ wode wo ntini di dwuma a, nkakrankakra ɛyɛ den. Eyi ne nea yɛfrɛ no `ahoɔden ntetee` . Dɛn nti na eyi ho hia? Sɛ wowɔ ntini a ɛyɛ den a, ɛma wo nkwaa boa wo yiye na ɛboa nso ma wobɔ wo ho ban fi opira ho. `Ahoɔden ntetee` apɔw-mu-teɛteɛ bi nso hyɛ wo nnompe den. Dɛn na wubetumi ayɛ de ahyɛ wo ntini mu den? Ɛho nhia sɛ woma nneɛma a emu yɛ duru so na ama wo ntini mu ayɛ den. Apɔw-mu-teɛteɛ ahorow hyɛ ntini ahorow mu den.

• Wɔ nsa ho: Ahyɛmma a wɔde tu mmirika, nea wɔtwe kɔ soro, ne nea wɔde piapia no ye. Wokae saa nneɛma a na woyɛ wɔ sukuu mu no? Ɛnonom ne wɔn.
• Wɔ nan ho: Mmirikatu, sakre so, nantew, ne nea ɛkeka ho ye. Nneɛma te sɛ squats ne nan a wɔma so nso hyɛ nan no den.
• Sɛ wopɛ abs ne core ahoɔden a: Rowing, yoga anaa Pilates , planks, ne crunches ye sen biara.

3. Momma yenyi nipadua no mu a ɛyɛ den no mfi hɔ - Flexibility Activities

Ɛnyɛ apɔw-mu-teɛteɛ atirimpɔw ne sɛ ɛbɛhyɛ koma, ntini, ne nnompe mu den nko. Apɔw-mu-teɛteɛ nso boa ma wo nipadua no yɛ nea ɛyɛ mmerɛw na ɛtrɛw . Eyi kyerɛ sɛ wo ntini ne wo nkwaa betumi abɔ na woatrɛw ntɛmntɛm. Eyi ne nea yɛfrɛ no `Flexibility` . Mfaso bɛn na ɛwɔ so sɛ yɛbɛyɛ nsakrae? Sɛ nipadua no yɛ mmerɛw a, ebetumi ama w’ahokokwaw atu mpɔn bere a woredi agumadi no. Dwumadi ahorow bi, sɛ nhwɛso no, asaw ne akodi te sɛ `Karate`, hwehwɛ sɛ wɔyɛ nsakrae kɛse. Nanso agumadi afoforo te sɛ bɔɔlbɔ nso boa. Nea ɛka ho no, ɛma ɛyɛ mmerɛw sɛ wobɛyɛ da biara da nnwuma a worenhaw wo nipadua. Dɛn na wubetumi ayɛ na ama woatumi ayɛ nsakrae kɛse?

• Akodi te sɛ ``Karate'' .
• Ballet ne Apɔw-mu-teɛteɛ.
• Yoga yɛ apɔw-mu-teɛteɛ a eye yiye ma wotumi yɛ nsakrae.
• Ɛmfa ho apɔw-mu-teɛteɛ biara a wobɛyɛ no, yɛ ntrɛwmu bi bere a woawie no.Ɛboa kɛse ma wo nsakrae a wotumi yɛ no tu mpɔn.

Mɛyɛ dɛn akɔ so ayɛ saa apɔw-mu-teɛteɛ yi?

Eyi ne ɔhaw kɛse ma nnipa pii. Ebia woresusuw sɛ, "Ɛnyɛ den sɛ wubefi ase, nanso ɛyɛ den sɛ wobɛkɔ so." Ade titiriw biako nti a nnipa pii gyae apɔw-mu-teɛteɛ nhyehyɛe bi wɔ nna kakraa bi akyi ne sɛ wɔfono wɔn, anaasɛ wɔn ani nnye ho . Sɛ w’ani nnye nea woreyɛ no ho a, ɛyɛ den sɛ wobɛkɔ so ayɛ. Enti dɛn na woyɛ?

• Hwehwɛ biribi a w’ani gye ho: Agumadi ne dwumadi ahorow pii wɔ hɔ. Sɔ emu biara hwɛ na hwɛ nea w’ani gye ho kɛse ne nea ɛfata wo. Ebia wopɛ sɛ wokɔ asaw adesua, anaasɛ wo ne wo nnamfo bɔ badminton.
• Sɛ wuhia nkannyan kakra a: Kɔ adesuakuw bi mu, kɔka kuw bi ho, anaa hwehwɛ adamfo bi a ɔne wo bɛteɛteɛ w’apɔw mu. Afei, bere mpo a wote nka sɛ woafono wo no, wubesusuw sɛ, "Oh, ɛsɛ sɛ mekɔ nnɛ ankasa."
• Nya afotu: Bisa ɔkyerɛkyerɛfo anaa apɔw-mu-teɛteɛ ho ɔbenfo bi mfa mmoa mfi nhyehyɛe bi a ɛfata wo ne wo apɔw-mu-teɛteɛ ase.
• Obiara betumi ayɛ: Sɛ wowɔ dɛmdi anaa ayaresa tebea bi te sɛ ayamtu mpo a, wuntumi nnyae apɔw-mu-teɛteɛ. Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe foforo ase sɛ wowɔ akwahosan ho haw biara a.
• Ɛfata nso sɛ wobɛkyinkyin kakra: Ɛho hia sɛ wobɛtew baabi a wobɛtra bere tenten no so na woatutu wo nipadua sɛnea wubetumi.

Enti, momma yenfi ase nnɛ? - Yen Take-Home Nkrasɛm

Enti, bere a nneɛma yi nyinaa wɔ w’adwenem no, wubetumi ahu nea enti a apɔw-mu-teɛteɛ yɛ ade a nyansa wom, ɛnte saa? Sɛ wususuw akwahosan mu mfaso a ɛwɔ apɔw-mu-teɛteɛ mu ho a, ɛda adi pefee sɛ apɔw-mu-teɛteɛ yɛ gyinaesi a nyansa wom.

Ade a eye sen biara wɔ apɔw-mu-teɛteɛ ho ne sɛ ɛnka akyi dodo da sɛ wubefi ase .

Wubetumi afi ase ketewaa bi. Sakraman tiawa a wobɛtra, ɔkraman a wo ne no nantew, anaa nhaban kakraa bi a wobɛtra turo mu mpo yɛ apɔw-mu-teɛteɛ ahorow. Sɛ woyɛ foforo wɔ apɔw-mu-teɛteɛ mu a, fi ase simma kakraa bi pɛ da biara na nkakrankakra ma w’apɔw-mu-teɛteɛ no nkɔ soro ma anyɛ yiye koraa no simma 60 da biara. Kae sɛ wo nipadua bɛda wo ase akyiri yi!

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