Anɔ eme be èse zi gbɔ zi manyaxlẽ be kamedede "nyo na wò." Nyateƒee nye ema godoo. Gake ɖe nènya be menye wò ŋutilã ƒe lãmesẽ ɖeɖeko ŋue kamedede ku ɖo o—eɖea vi na wò susu hã ale gbegbea? Ne èke ɖe dɔwɔna siwo wɔa dɔ na wò ŋu la, ŋusẽ kple ŋusẽ sua asiwò, eye le dzɔdzɔme nu la, wò seselelãme dzea egɔme nɔa keklẽm. Eyata mina míadzro nusi kamedede fia ŋutɔŋutɔ, viɖe siwo wòɖena fiana, kple alesi nàte ŋu ana wòanye wò gbesiagbegbenɔnɔ ƒe akpa aɖe madzudzɔmadzudzɔe me.
Viɖe Vevi Kawoe Le Kamedede Me?
Lãmesẽŋutinunyalawo kafui be sɔhɛ tsitsiwo naɖoe be yewoawɔ kamedede si sɔ va ɖo esi me ŋusẽ le aɖabaƒoƒo 60 ya teti gbesiagbe. Nu ka ta? Susu vevi siwo tae nye esi:
- Viɖe siwo le eŋu na ŋutilã kple susu siaa: Bu eŋu kpɔ: ne èle kame dem la, wò ahɔhɔ̃ ƒe lãmesẽ nyona ɖe edzi , si wɔnɛ be nyatakakawo sɔsrɔ̃ kple wo léle ɖe asi bɔbɔe. Ne èle avu wɔm kple alɔ̃dɔdɔ la, nuwɔwɔ edziedzi ate ŋu anye egbɔkpɔnu nyui aɖe. Ne èle kame dem la, wò ŋutilã ɖea atike tɔxɛ aɖewo siwo doa ŋusẽ wò seselelãme eye wokpena ɖe ŋuwò be nàɖe dzi ɖi. Kpuie ko la, ekpena ɖe ŋuwò nèɖea blanuiléle ƒe afɔkua dzi kpɔtɔna eye wòkpena ɖe ŋuwò nèɖua dzimaɖitsitsi kple seselelãme ƒe nuteɖeamedzi bubuwo dzi . Gakpe ɖe eŋu la, ne èɖo ame ŋutɔ ƒe kamedede ƒe taɖodzinu aɖe gbɔ—abe ɣeɖuɖu ƒe ɖoɖo yeye aɖe me toto ene—na dada kple nu nyui wɔwɔ ƒe seselelãme wɔnuku aɖe nɔa asiwò.
- Maintaining a healthy weight and preventing disease: Consistent exercise helps prevent unwanted weight gain. Le ema godo la, enye dɔwɔnu sẽŋu aɖe le ɖokuiwò takpɔkpɔ tso nɔnɔme sesẽwo abe Suklidɔ Ƒomevi 2 , dzidɔ , kple ʋusɔgbɔdɔ ene me. Dɔ siwo doa ŋusẽ ƒuwo—abe titri, duƒuƒu, alo kpekpeme kɔkɔ ene —kpena ɖe ŋuwò be wò ƒuwo nasẽ ŋu .
- Aging gracefully: It might not seem like a priority right now, but your future self will thank you for the exercise you do today. Kamedede edziedzi nana wò agbenɔnɔ nyona ɖe edzi ŋutɔ ne èle tsitsim. Edoa alɔ ahɔhɔ̃ ƒe lãmesẽ ɣeyiɣi didi eye wòkpena ɖe ame ŋu be dɔlélewo abe Alzheimer ƒe dɔléle ene ƒe afɔkua dzi ɖena kpɔtɔna . Dɔwɔwɔ dzi nɔnɔ hã nana wò dadasɔ kple nuwɔwɔ aduadu nyona ɖe edzi, si kpena ɖe ŋuwò be màgadze anyi ahaxɔ abi le eƒe tsitsime o.
Kpuie ko la, kamededee nye ga nyuitɔ kekeake si nàte ŋu ade wò ŋutilã kple wò susu me!
Nu Vevi Etɔ̃ Siwo Le Kamedede Si Da sɔ Me
Ne èdze egɔme teti koe nye ema la, ke nu etɔ̃ siawo nenɔ susu me na wò:
1. Aerobic Kamedede
2. Ŋusẽdodo ƒe Hehenasuku
3. Dɔwɔna siwo wowɔna be woate ŋu atrɔ ɖe nɔnɔmewo ŋu
Mina míalé ŋku ɖe esiawo dometɔ ɖesiaɖe ŋu tsitotsito .
Aleke Mawɔ Awɔ Aerobic Kamedede?
Abe wò lãmeka bubuwo ene la, wò dzi lɔ̃a kamedede nyuie. Kamedede si me ya le koŋ nye nuwɔna ɖesiaɖe si ana wò dzi ƒe tsotso nadzi ɖe edzi eye wòana nàgbɔ ya sesĩe. Ne èyi dɔ siawo dzi la, wò dzi kple lãkusiwo va sẽna ɖe edzi, si wɔnɛ be wote ŋu tsɔa ɔksidzin yia wò ŋutilã ƒe akpa sia akpa nyuie.
Ne èle gome kpɔm le ƒuƒoƒo ƒe kamedefefewo me—abe basketball, bɔlƒoƒo, alo hockey ene—la, anɔ eme be èle kamedede nyui si me ya le aɖabaƒoƒo 60 ya teti wɔm le wò hehexɔxɔ me.
Ne mèwɔa ƒuƒoƒo ƒe kamedefefewo o la, mègatsi dzi o! Mɔ geɖe li siwo dzi nàto ana wò dzi ƒe tsotso nadzi ɖe edzi:
- Gasɔ̃dodo
- Le du dzi
- Tsiƒuƒu
- Ɣeɖuɖu
- Azɔlizɔzɔ kabakaba
- Tennis ƒoƒo
- To lialia
Àte ŋu atia nuwɔna ɖesiaɖe si doa dzidzɔ na wò wu.
Ke Ŋusẽdodo ƒe Hehenasuku Ya Ðe?
Viɖe siwo le kamedede me metɔ ɖe wò dzi me o. Wò lãmekawo tsina nyuie le tsitretsiɖeŋu ta. Ne èzã wò lãmekawo la, wosẽna ɖe edzi eye wote ŋu nɔa te ɖe nɔnɔme sesẽwo nu.
Lãmetsi sesẽwo hã doa alɔ wò ƒunukpeƒewo nyuie wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna ŋutɔ . Ŋusẽdodo ƒe hehexɔxɔ hã wɔa akpa vevi aɖe le ƒuwo ƒe kpekpeme dzi kpɔkpɔ me.
Menye ɣesiaɣie nèhiãa kpekpeme kpekpewo hafi ŋusẽ nanɔ ŋuwò o. Kamedede vovovowo tɔa ŋku lãmeka vovovowo. Le kpɔɖeŋu me:
- Be nàdo ŋusẽ wò abɔwo: Tɔdziʋukuku, hehe, kple tutu nye tiatia nyuiwo.
- Be nàdo ŋusẽ wò afɔwo: Duƒuƒu, gasɔdodo, tɔdziʋukuku, kple tsikpedzizɔzɔ nyo ŋutɔ. Azɔ hã, afɔdzidede kple afɔ kɔkɔ ɖe dzi wɔa dɔ ŋutɔ.
- Be nàdo ŋusẽ wò nuto kple ƒodo: Tɔdziʋukuku, Yoga , Pilates , ʋuƒo, kple ʋuʋudedi sesẽ be nàɖu.
Aleke Nàwɔ Atrɔ Asi Le Nɔnɔmewo Ŋu Nanyo Ðe Edzi?
Menye ŋusẽ kple dzi ƒe lãmesẽ koe kamedede nye o; eku ɖe alesi woanɔ anyi kpoo hã ŋu. Trɔtrɔ ɖe nɔnɔmewo ŋu fia ŋutete si le wò lãmekawo kple ƒunukpeƒewo ŋu be woazɔ to woƒe ʋuʋu bliboa me.
Ne ète ŋu trɔna ɖe nɔnɔmewo ŋu geɖe wu la, ate ŋu ana wò kamedefefewo nanyo ɖe edzi. Togbɔ be dɔwɔnawo abe ɣeɖuɖu alo aʋawɔɖaŋu ene bia be woatrɔ ɖe nɔnɔmewo ŋu le mɔ gã aɖe nu hã la, ŋutilã si le bɔbɔe ƒe amesinɔnɔ kpena ɖe ame ŋu le kamedefefe alo gbesiagbedɔ ɖesiaɖe kloe me. Mɔ siwo bɔ siwo dzi woato ana asitɔtrɔ le nɔnɔmewo ŋu nanyo ɖe edzi dometɔ aɖewoe nye:
- Aʋawɔɖaŋu abe Karate ene
- Ballet-ƒoƒo ƒe fefe
- Lãmesẽfefewɔwɔ
- Yoga wɔwɔ
Esiawo katã nye tiatia nyuiwo ŋutɔ. Kamedede le wò kamedede vɔ megbe hã nye mɔ nyui aɖe si dzi nàto alé wò asitɔtrɔ le nɔnɔmewo ŋu me ɖe asi ahawɔe wòanyo ɖe edzi.
Aleke Nàwɔ Ayi Wò Kamedede ƒe Numamea Dzi?
Susu vevitɔ si ta amewo dzudzɔa kamededee nye ɖetsɔlememanɔamesi . Ne menye modzakaɖeɖee wònye o la, asesẽ be nàlé ɖe eŋu! Dzro kamedefefe kple dɔwɔna vovovowo me vaseɖe esime nàkpɔ nane si nèlɔ̃ vevie. If you need more motivation , bu eŋu be yeage ɖe klass aɖe me, ƒuƒoƒo aɖe me, alo adi "accountability partner" be wòade kame kpli wò.
Ne èhiã kpekpeɖeŋu le ɖoɖowɔɖi si sɔ ɖe wò kamedede nu wɔwɔ me la, mègahe ɖe megbe le nuƒoƒo kple hehenala alo kamedede ŋuti nunyala aɖe le kamedefefewɔƒe aɖe si le mia gbɔ me o.
Mlɔeba la, ʋuʋu geɖe wu kple anyinɔƒe sue aɖe ɖea vi na amesiame. Esia sɔ ne ʋuʋu ƒe kuxiwo alo lãmesẽkuxiwo abe asrã ene le ŋuwò gɔ̃ hã . Gake ne atikewɔwɔ ŋuti nya aɖe le ŋuwò la, ele vevie ɣesiaɣi be nàbia wò ɖɔkta hafi adze kamedede ƒe ɖoɖo yeye si nu sẽ gɔme.
Gbedasi si Wotsɔ Yi Aƒeme
Ne ètsɔ wo katã ƒo ƒui la, eme kɔ ƒã be kamedede edziedzi nye nu siwo me nunya le wu eye asixɔxɔ le wo ŋu wu siwo nàte ŋu awɔ na ɖokuiwò la dometɔ ɖeka.
Akpa nyuitɔ kekeakee nye be, metsi megbe gbeɖe be nàdze egɔme o!
Nuwɔna suesuesuewo gɔ̃ hã le vevie—kekedodo didi, wò avu zɔzɔ, alo aƒemedɔwo wɔwɔ le aƒea me. Ne ènye ame yeye le kamedede me la, dze egɔme kple aɖabaƒoƒo ʋɛ aɖewo ko gbesiagbe eye nàwɔ dɔ vivivi vaseɖe miniti 60 ƒe taɖodzinu ma gbɔ. Lɔ̃ wò ŋutilã, eye nàna wòaʋuʋu wòadze. Ànɔ mɔ dzi yina agbe si le lãmesẽ me wu, si me dzidzɔ le wu!
Kamedede, Lãmesẽfefe, Lãmesẽ, Lãmesẽ Agbenɔnɔ, Aerobic Kamedede, Lãmetsiŋusẽ, Trɔtrɔ ɖe nɔnɔmewo ŋu
