Dɛn na apɔw-mu-teɛteɛ yɛ ma yɛn ankasa? Momma yɛnhwehwɛ nea ɛyɛ pɛpɛɛpɛ!

Ebia woate mpɛn apem sɛ ‘apɔw-mu-teɛteɛ ye ma wo nipadua’. Nanso so wunim sɛ ɛnyɛ sɛ apɔw-mu-teɛteɛ ye ma wo nipadua nko, na mmom ɛyɛ ma w’adwene nso? Sɛ woteɛteɛ w’apɔw mu yiye a, wo nipadua no rente nka sɛ ɔbrɛ pii, wubetumi anya ahoɔden da mũ no nyinaa, na wo nkate nso atu mpɔn kɛse. Enti, ɛnnɛ, momma yɛnka nea apɔw-mu-teɛteɛ yɛ ankasa, mfaso horow a ɛde ba yɛn, ne sɛnea yɛbɛyɛ no yiye ho asɛm.

Dɛn na yenya ankasa fi apɔw-mu-teɛteɛ mu?

Susuw ho hwɛ, apɔw-mu-teɛteɛ yɛ sika a ɛsom bo a wode bɛto wo nipadua ne w’adwene nyinaa mu . Mfaso a ɛwɔ so no nni awiei.

• A super boost for your brain: Sɛ woteɛteɛ w’apɔw mu a, w’amemene no dwumadi ne sɛnea etumi sua nneɛma foforo no kɔ soro kɛse. Sɛ nnipa binom wɔ ɔhaw wɔ nna mu anadwo a, eyi nso betumi ayɛ ɛno ano aduru pa. Sɛ mogya a ɛkɔ amemene no mu no ye a, tumi a ɛma obi kae ade no nso tu mpɔn.

• Paradise ma anigye hormone : Sɛ woteɛteɛ w’apɔw mu a, wo nipadua no yɛ nnuru titiriw bi a ɛma w’ani gye na wo ho dwo wo. Yɛfrɛ eyinom endorphins. Ɛte sɛ nea wɔrebɔ anigye kotoku ketewaa bi wɔ wo nipadua mu. Eyi boa wo ma wotew adwene mu tebea horow te sɛ adwenemhaw ne dadwen so .

• Nkonimdi mu anigye ankasa: Sɛ wusua asaw foforo pɛpɛɛpɛ, anaasɛ wutu mmirika mita 100 na woboro wo bere dedaw no... Bra, ahantan ne anigye kɛse bi wɔ hɔ bere a wode apɔw-mu-teɛteɛ wie botae bi, ɛnte saa? Fa no sɛ, ansa na worentumi nyɛ push-up 5 mpo nnidiso nnidiso, nanso sɛ wode wo ho hyɛ mu kakra a, wubetumi ayɛ 10 anaa 15! Ɛte sɛ nea woadi nkonim wɔ akansi kɛse bi mu.

Ade foforo nso ne sɛ, apɔw-mu-teɛteɛ yɛ akwan a eye sen biara a wɔfa so kura mu duru a ɛfata mu na wɔbɔ wɔn ho ban fi nyarewa a emu yɛ den bi ho no mu biako.

• Gyae Nyarewa: Apɔw-mu-teɛteɛ a wobɛyɛ daa no mma wo mu duru nkɔ soro a ɛho nhia. Ɛsan nso siw Asikreyare a Ɛto so Abien , Koma Yare, .Ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa a ɛnyɛ yare te sɛ mogya mmoroso no so kɛse . Eyinom yɛ nyarewa a abu so yiye nnɛ.

• Nnompe a ɛyɛ den: Susuw ho hwɛ, apɔw-mu-teɛteɛ te sɛ ahuruhuruw, mmirikatu, ne nneɛma a emu yɛ duru a wɔma so ma wo nnompe yɛ den. Sɛnea yɛn fie no fapem yɛ den no ara pɛ. Eyi mma nnompe nyɛ mmerɛw na ɛnyɛ den sɛ ebebubu bere a yɛrenyin no.

Afei, ebia eyi renyɛ te sɛ ade kɛse mma wo bere a woyɛ abofra no, nanso apɔw-mu-teɛteɛ ho hia na ama woanya apɔwmuden ne ahoɔden bere a worenyin no .

• Kɔ so yɛ nnam bere a worenyin no: Wo nipadua bɛda wo ase akyiri yi. Apɔw-mu-teɛteɛ a ɛfata betumi ama w’asetra atu mpɔn bere a worenyin no. Hwɛ anigye ara a ɛyɛ sɛ wubetumi ayɛ w’ankasa adwuma a womfa wo ho nto afoforo so!

• Ɛbɔ nkae ho ban na esiw asehwe ano: Eyi boa ma amemene no nya akwahosan pa na ɛbɔ ho ban fi nyarewa a emu yɛ den te sɛ Alzheimer yare a ɛde nkakrankakra ma obi kae ade no ho. Ebetumi nso atew asehwe ne opira te sɛ akwaa a abubu a ebetumi aba esiane sɛ yɛhwere kari pɛ bere a yɛrenyin no so.

Enti, dɛn na ɛsɛ sɛ wɔde ka apɔw-mu-teɛteɛ nhyehyɛe a ɛkari pɛ yi ho?

Okay, seesei yɛnim mfasoɔ dodoɔ a ɛwɔ apɔmuden so. Nanso mmirikatu ne ahuruhuruw kɛkɛ nnɔɔso. Sɛ wubenya nea ɛfata a, ɛsɛ sɛ wususuw w’apɔw-mu-teɛteɛ nhyehyɛe no afã atitiriw abiɛsa ho. Wɔne:

• Aerobic apɔw-mu-teɛteɛ
• Ahoɔden ntetee
• Dwumadi ahorow a ɛma wotumi yɛ nsakrae kɛse

Momma yɛnhwɛ eyinom mu biara wɔ ɔkwan soronko so.

Dɛn ne ‘ aerobic ’ apɔw-mu-teɛteɛ yi? Woyɛ dɛn?

Te sɛ ntini afoforo no, yɛn koma nso ani gye apɔw-mu-teɛteɛ pa ho. Aerobic apɔw-mu-teɛteɛ yɛ apɔw-mu-teɛteɛ biara a ɛma wo koma bɔ kɛse na ɛma wohome denneennen kakra ara kwa. Sɛ woma wo koma ne w’ahurututu yɛ apɔw-mu-teɛteɛ a ɛte sɛɛ da biara a, ɛyɛ den na etumi fa mogya mu nkwammoaa a ɛde mframa pa kɔ wo nipadua no afã horow nyinaa so yiye. Fa no sɛ yɛn nipadua ‘devery service’ a ɛyɛ adwuma pɛpɛɛpɛ. Nkwammoaa biara, akwaa biara hia oxygen na ama atumi atra ase na ayɛ adwuma. Ɛno ne bere a nipadua no nyinaa nya ahoɔden na ɛma ahoɔden. Sɛ wobɔ kuw agumadi bi, sɛ nhwɛso no, basketball, bɔɔlbɔ, anaa hockey a, akyinnye biara nni ho sɛ wubenya simma 60 anaa nea ɛboro saa apɔw-mu-teɛteɛ a ɛma mframa bɔ wɔ wo nna a wode teɛteɛ w’apɔw mu no mu. Nanso sɛ woanbɔ kuw agumadi a, mma ɛnhaw wo. Akwan foforo pii wɔ hɔ a wobɛfa so ayɛ apɔw-mu-teɛteɛ a ɛma mframa bɔ!

• Sakretwie
• Mmirikatu (sɛ́ ɛyɛ abɔnten so, mpoano, anaa afiri a wɔde tu mmirika so) .
• Reboro nsuo
• Asaw (yiw, yiw, dwom a wɔsaw nso yɛ apɔw-mu-teɛteɛ kɛse!)
• Nantew a ɛyɛ ntɛmntɛm
• Tennis a wɔbɔ
• Kwantwa
• Badminton a wɔbɔ

Wubetumi apaw biribiara. Nea ɛho hia paa ne sɛ wobɛpaw biribi a w’ani gye ho.

Enti dɛn ne ‘Ahoɔden Ntetee’?

Ɛnyɛ wo koma nko, na mmom ntini afoforo a ɛwɔ wo nipadua mu nso ani gye apɔw-mu-teɛteɛ ho. Sɛ wode saa ntini ahorow yi di dwuma a, nkakrankakra ɛyɛ den. Fa no sɛ ɛte sɛ afifide ketewaa bi a wogugu so nsu na wogu so dua na wodua no ma ɛbɛyɛ dua kɛse a ɛyɛ den. Mfaso foforo a ɛwɔ ntini a ɛyɛ den a wubenya so ne sɛ ɛma wo nkwaa boa wo yiye na esiw opira a ɛho nhia ano. Apɔw-mu-teɛteɛ ahorow bi a ɛma ahoɔden nso boa ma wo nnompe mu yɛ den, sɛnea yɛadi kan aka ho asɛm no. Wubehu mfaso a ɛwɔ so sɛ wowɔ ntini a ɛyɛ den wɔ wo da biara da nnwuma mu nso. Susuw ho sɛ wobɛma adesoa a emu yɛ duru so, wobɛtu gas cylinder wɔ fie, anaasɛ wobɛsoa abofra ketewa... Ntini a ɛyɛ den boa wɔ eyinom nyinaa mu. Ɛho nhia sɛ wokɔ apɔw-mu-teɛteɛ na woma nneɛma a emu yɛ duru so na ama wo ntini mu ayɛ den. Nneɛma bi nso wɔ hɔ a wubetumi ayɛ wɔ fie. Apɔw-mu-teɛteɛ biara hyɛ ntini kuw biara a ɛwɔ wo nipadua mu den. Hwɛ nhwɛso ahorow yi:

• Wɔ nsa ho: Ahyɛmma a wɔde tu mmirika (mfiri wɔ hɔ ma eyi), twe a wɔtwe (eyi yɛ den kakra, nanso eye yiye), pia ( ɛbɛyɛ sɛ woayɛ eyinom wɔ agumadi bere mu wɔ sukuu mu, ɛnte saa?), ne dumbbell apɔw-mu-teɛteɛ a wofi ase wɔ nneɛma nketenkete mu no yɛ kɛse ma abasa no ntini.
• Hyɛ wo nan den: Mmirikatu, sakre, ne skating ye. Afei nso, apɔw-mu-teɛteɛ te sɛ squats (a ɛte sɛ nea wote akongua so) ne nan a wobɛma so no ye ma wo nan yiye.
• Yɛ yafunu mu ntini ne ahoɔden titiriw: Rowing, yoga anaa Pilates , ne apɔw-mu-teɛteɛ te sɛ planks ne crunches yɛ kɛse.

Ɔkwan bɛn so na wobetumi ama nsakrae a wɔyɛ no ayɛ kɛse? So ɛno mpo ho hia?

Aane saa ara! Ɛnyɛ wo koma, wo ntini, ne wo nnompe a wobɛhyɛ mu den nko na apɔw-mu-teɛteɛ kyerɛ. Apɔw-mu-teɛteɛ nso boa ma wo nipadua no yɛ nea ɛyɛ mmerɛw . Sɛ yɛbɛka no tiawa a, ɛkyerɛ sɛ wo ntini ne wo nkwaa tumi trɛw na ɛkotow ntɛmntɛm. Fa no sɛ rɔba ahama, a ɛnyɛ den sɛ wobɛbɔ na wɔatwe akɔ baabiara. Sɛ wo nipadua no yɛ mmerɛw a, ɛnyɛ den koraa sɛ wo ntini ne wo nkwaa renpira esiane sɛ wobɛtrɛw wo ho a ɛho nhia nti. Te sɛ rɔba a ɛtrɛw yiye no mmubu ntɛmntɛm. Sɛ woyɛ nsakrae a, ebetumi ama w’agumadi ho nimdeɛ nso atu mpɔn.Aane. Dwumadi ahorow bi te sɛ asaw anaa akodi te sɛ karate hwehwɛ sɛ wɔyɛ nsakrae pa. Nanso, nsakrae a ɛkɔ soro nso boa wo ma woyɛ yiye wɔ agumadi afoforo te sɛ bɔɔlbɔ mu. Ɛnyɛ den sɛ wobɛkyinkyin ntɛmntɛm na woayɛ wo nipadua no ho adwuma. Ɛnyɛ den sɛ wubenya agumadi ne dwumadi ahorow a ɛma wotumi yɛ nsakrae:

• Akodi te sɛ karate
• Ballet asaw a wɔsaw
• Apɔw-mu-teɛteɛ
• Yoga (nnipa pii nim eyi, ɛyɛ kɛse ma nipadua ne adwene)

Eyinom yɛ nneɛma akɛse a wobetumi apaw. Afei nso, sɛ woteɛteɛ w’apɔw mu bere a woawie apɔw-mu-teɛteɛ a, ebetumi aboa ma woatumi ayɛ nsakrae. Twe wo ho simma 5-10 wɔ apɔw-mu-teɛteɛ biara akyi.

Wobɛyɛ dɛn atoa apɔw-mu-teɛteɛ nhyehyɛe yi so a womfono wo?

Eyi ne ɔhaw kɛse ma nnipa pii. Ade titiriw nti a nnipa pii de anigye kɛse fi apɔw-mu-teɛteɛ nhyehyɛe bi ase na afei wogyae wɔ nna kakraa bi akyi ne sɛ wɔfono wɔn, kyerɛ sɛ, wɔn ani nnye ho bio. Nokwarem no, sɛ w’ani nnye nea woreyɛ no ho a, ɛyɛ den sɛ wobɛkɔ so ayɛ. Nanso mma ɛnhaw wo! Agumadi ne dwumadi ahorow pii wɔ hɔ a wubetumi apaw bi, enti wubetumi anya biribi a ɛfata wo na w’ani gye ho! Sɛ wuhia nkannyan kakra a , sɔ nneɛma yi hwɛ:

• Fa apɔw-mu-teɛteɛ adesua: Zumba, aerobics, yoga.
• Kɔka kuw bi ho: Wɔ agumadi bi a w’ani gye ho mu.
• Hwehwɛ adamfo: Wo ne wo teɛteɛ w’apɔw mu. Afei, onipa foforo no nti, yɛbɛkɔ so ayɛ. Sɛ mpo woafono wo a, wubetumi aka sɛ, "Oh, ma yɛnkɔ nnɛ nso."
• Sɔ nneɛma foforo hwɛ: Sɛ wofono wo sɛ wobɛyɛ ade koro no ara a, sɔ apɔw-mu-teɛteɛ akwan foforo hwɛ na teɛteɛ w’apɔw mu wɔ mmeae foforo.
• Tie nnwom: Worente ɔbrɛ nka bere a wode nnwom a w’ani gye ho no bi teɛteɛ w’apɔw mu no.
• Fa botae ahorow sisi w’ani so: Fa botae nketenkete sisi w’ani so (e.g. nantew simma 30 nnafua 3 dapɛn yi), na ma wo ho akatua ketewaa bi bere a woawie no.

Sɛ wubetumi a, wo ne ɔtetefo anaa apɔw-mu-teɛteɛ ho ɔkyerɛkyerɛfo bi nkasa wɔ apɔw-mu-teɛteɛ dan mu na bisa mmoa a wode befi nhyehyɛe bi a ɛfata wo ne wo apɔwmuden gyinabea ase. Wɔbɛkyerɛ wo nea ɛsɛ sɛ woyɛ ne sɛnea wobɛyɛ no pɛpɛɛpɛ.

Kae sɛ obiara a otumi nantew betumi anya mfaso afi apɔw-mu-teɛteɛ kakra a ɔbɛyɛ na watew bere a ɔde tra baabi biako da mũ no nyinaa so. Apɔw-mu-teɛteɛ titiriw bi nso wɔ hɔ a wobetumi ayɛ wɔ aduruyɛ mu afotu a wɔde ma nnipa a wɔadi dɛm anaa ayaresa tebea soronko te sɛ ayamtu so. Nanso, sɛ wowɔ akwahosan ho haw biara (sɛ nhwɛso no, sɛ woansua sɛ wobɛteɛteɛ w’apɔw mu, sɛ wowɔ komayare a), akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ ho nhyehyɛe ase. Ɛho hia paa.

Nea etwa to no, nneɛma kakraa bi a ɛsɛ sɛ yɛma ɛtra yɛn adwenem:

Sɛ wususuw akwahosan mu mfaso horow a ɛwɔ apɔw-mu-teɛteɛ mu yi nyinaa ho a, ebia afei wobɛte sɛnea apɔw-mu-teɛteɛ yɛ nea nyansa wom na ɛsom bo no ase. Ade a eye sen biara wɔ apɔw-mu-teɛteɛ ho ne sɛ ɛnka akyi dodo da sɛ wubefi ase. Ɛmfa ho mfe a woadi anaa wo nipadua tebea biara no, biribi wɔ hɔ a wubetumi ayɛ.

• Nneɛma nketenkete mpo ho hia: Wususuw sɛ ɛsɛ sɛ woyɛ nneɛma akɛse? Wususuw sɛ ɛsɛ sɛ wokɔ apɔw-mu-teɛteɛ? Dabi, sɛ wobɛkɔ sakre so tiawa, wo ne w’ayɛmmoa bɛkɔ nantew tiawa, wobɛbɔ nhaban bi wɔ turo no mu, wobɛkɔ sotɔɔ mu... Nneɛma nketenkete te sɛ eyinom mpo betumi abu no sɛ apɔw-mu-teɛteɛ. Nea ɛho hia ne sɛ wobɛkɔ so ayɛ nnam da mũ no nyinaa.

• Fi ase nkakrankakra: Sɛ woyɛ foforo wɔ apɔw-mu-teɛteɛ mu a, nnyɛ wo nyinaa. Fi ase fa simma kakraa bi da biara na fa nkakrankakra ma bere dodow no nkɔ soro, na fa si w’ani so sɛ anyɛ yiye koraa no, wode simma 60 bɛma aberante a yɛkaa ne ho asɛm no da biara, na wode simma 150 dapɛn biara ama ɔpanyin.

• Gye w’ani, fa yɛ wo su: Nea ɛho hia sen biara ne sɛ apɔw-mu-teɛteɛ a wopaw no yɛ biribi a ɛma w’ani gye. Ɛno ansa na wobɛtumi akɔ so ayɛ a worenfono wo anaa wonte nka sɛ wɔhyɛ wo. Ma ɛnyɛ wo da biara da asetra fã.

Enti, a wunsusuw ho bio, fi ase yɛ ɔsom a ɛsom bo yi ma wo nipadua ne w’adwene nnɛ, ɛnte saa? Akwaaba pa mma wo!

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Apɔw-mu-teɛteɛ, Akwahosan Asetra, Nipadua mu Apɔwmuden, Adwene mu Akwahosan, Aerobics , Ahoɔden Ntetee, Nsakrae