Yu go mɔs no di filin fɔ
taya ɛn slip ɛvri mɔnin we yu wek. Fɔ stat di de kin bi prɔblɛm, nɔto so? Bɔt imajin se wan rili simpul, izi abit de we kin chenj ɔl dis. Dat na
fɔ waka na mɔnin. Dis nɔto jɔs fɔ yu de, bɔt fɔ yu wan ol layf. Lɛ wi si us wɔndaful bɛnifit dɛn dis smɔl abit kin briŋ to yu bɔdi ɛn maynd.
Di sɔprayz wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i waka na mɔnin
Fɔ tɔk am simpul wan, fɔ waka na mɔnin na gift we yu kin gi yusɛf. Sɔm stɔdi dɛn dɔn sho se
if yu jɔs waka kwik kwik wan fɔ wan awa ɛvride , dat kin mek yu liv tu awa . Nɔto dat nɔmɔ, bɔt if yu mek dis abit bi abit ɛvride, yu go gɛt bɔku ɔda bɛnifit dɛn.
- Yu go ebul fɔ fil rili rilaks ɛn gladi ɔl di de.
- Di risk fɔ gɛt at sik , strok , dayabitis , ɛn sɔm kayn kansa nɔ kin bɔku.
- Di ed ɛn maynd kin gɛt gud klia .
- Dɛn kin kɔntrol di ay blɔd prɛshɔn .
- Di bɔdi kin gɛt gud trɛnk ɛn ɛnaji .
- Memori kin fayn, ɛn de risk fɔ gɛt sik lɛk dis maynia sik wae kin kam wit ej kin shɔt.
- Mental ɛn imɔshɔnal wɛlbɔdi kin bɛtɛ bad bad wan.
- I de mek yu nɔ gɛt bɔku bɔku wet we yu nɔ nid.
Fɔ mek yu gɛt di bɛst rizɔlt, tray fɔ gɛt di abit fɔ waka dis we fɔ at le 150 minit insay di wik (dat na 30 minit insay di de, 5 dez insay di wik).
| Bɛnifit | Aw i kin apin? (Aw i kin apin?) |
|---|
| Di imyuniti we de go ɔp | We yu waka ɛvride, dat kin mek yu nɔ gɛt sik wit kol ɛn flu. Stɔdi dɔn sho se pipul dɛm wae de waka fɔ 20 minit pan de, 5 dez insay di wik, kin gɛt 43% smɔl de fɔ sik. Ilɛksɛf dɛn sik, dɛn sik nɔ kin rili bad. |
| I de mek di blɔd go fayn fayn wan | We yu de waka, yu at de bit ɛn yu blɔd prɛshɔn de go dɔŋ. Dis kin rili ɛp fɔ mek yu at gɛt wɛlbɔdi as tɛm de go. If yu waka 3.2 kilomita ɛvride, dat kin ivin mek yu nɔ gɛt strok. |
| Jɔyn sɔpɔt | We yu de waka, yu jɔyn dɛn de muf. dis muvmεnt de mek di nyutriεnt dεm εn כksijεn fכ fכlכ fayn fayn wan to di jכint dεm. Dis kin mek di jɔyn dɛn nɔ gɛt pen ɛn i kin mek dɛn wok fayn. |
| Fɔ mek di mɔsul dɛn strɔng | We yu waka na mɔnin, dat kin mek di mɔsul dɛn na yu leg ɛn bɛlɛ strɔng. Strɔng mɔsul dɛn kin mek yu ɔl gɛt trɛnk ɛn wɛlbɔdi. |
| Ridyus risk fɔ gɛt Alzaima | Wan stɔdi we dɛn bin du pan man dɛn we ol 71-93 ia sho se di wan dɛn we de waka pas wan mayl (400 mita) ɛvride nɔ kin gɛt dis maynia sik ɛn Alzaima sik. Ivin fɔ waka fɔ shɔt tɛm ɛn we nɔ de chenj, kin fayn fɔ yu maynd ɛn bɔdi. |
Fɔ waka na mɔnin kin ɛp fɔ gɛt mɛntɛl hεlth
If yu grap ali mɔnin ɛn go waka, dat kin mek yu sɔprayz pan yu maynd wɛlbɔdi. Bɔrku stɔdi dɔn sho se fɔ waka
fɔ 20-30 minit ɔr mɔr na di bɛst we fɔ gɛt di bɛst pan yu de. E fayn fɔ du dis fɔ at le 5 dez insay di wik. We yu waka na mɔnin, dat kin ɛp yu fɔ bigin ɛn dɔn yu de wit gladi at. I kin mek yu ebul
fɔ mek tin dɛn bak . Yu go dɔn notis se yu kin kam wit mɔ nyu aidia dɛn we yu de waka pas we yu sidɔm. We yu waka, dat kin ɛp yu fɔ slip fayn, ɛn dis kin ɛp yu fɔ wek ɛn fil fayn di nɛks mɔnin.
Aw "Fil-Gud Ɔmon" Dɛn De Wok
We yu de waka ɔ du ɔda kayn ɛksesaiz, yu bɔdi de pul bɔku ɔmon dɛn we de mek yu fil gladi ɛn rilaks, pan yu maynd ɛn filin.
- Dopamin: 1.Dis kin mek yu nɔ strɛs ɛn pwɛl at.
- Serotonin: Dis kin ɛp yu fɔ slip fayn ɛn i kin mek yu fil fayn.
- Testosterone: I de ɛp man fɔ gɛt trɛnk ɛn mɔsul mas.
- εstrojen: I kin ridyus di sayn dεm we uman dεn kin si we uman dεn kin mεnopos.
Wɛl, aw yu kin bigin dis abit?
Fɔ pɔsin we de wek let ɛn wek ali, fɔ wek ali kin tranga. Bɔt if yu rili want fɔ mek fɔ waka na mɔnin bi pat pan yu layf, sɔm we dɛn de we yu go ebul fɔ mek yusɛf want fɔ du sɔntin.
- Pripia yu klos di nɛt bifo: Rɛdi yu klos ɛn sus fɔ waka di nɛt bifo. Dɔn ɔl wetin yu fɔ du na fɔ grap na mɔnin ɛn wɛr dɛn.
- Mek wan plelis we go mek yu gladi: Put sɔm pan di siŋ dɛn we yu lɛk ɛn go waka. I go ɛp yu fɔ lɛ yu nɔ taya.
- Stret bifo ɛn afta yu waka: Fɔ du sɔm ɛksesaiz fɔ strɛch bifo ɛn afta yu waka, i rili fayn fɔ yu mɔsul dɛn.
- Tek tɛm we yu de waka na dak: If yu de waka na dak na do, wɛr klos we de sho se motoka dɛn go si yu. Mɛmba bak fɔ waka na di sayd we di rod de as mɔ as yu ebul.
- Waka pan difrɛn rod dɛn: Bifo yu waka di sem rod ɛvride, waka na nyu rod ɛn na nyu say dɛn. Dɔn yu kin wet fɔ gɛt nyu tin ɛvri mɔnin.
Nɔ wɔri fɔ mis wan de. Dat na nɔmal tin. Start bak di nɛks de. Di tin we impɔtant pas ɔl na fɔ bigin wit wetin yu fil se rayt fɔ yu bɔdi ɛn wetin yu go ebul fɔ du. Smɔl smɔl, yu fɔ mek di distans ɛn di tɛm we yu de waka go ɔp. If yu gɛt ɛni wɛlbɔdi prɔblɛm, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz lɛk dis.
Mɛsej we dɛn kin kɛr go na os
- Fɔ waka na mɔnin na rili simpul ɛgzampul we go bɛnifit yu bɔdi ɛn yu maynd wɛlbɔdi.
- Start smɔl. Start wit 15-20 minit insay di de ɛn smɔl smɔl yu fɔ ad di tɛm.
- Di tin we impɔtant pas ɔl na fɔ kɔntinyu fɔ du dis. Aim fɔ at le 5 dez insay di wik.
- Du smɔl tin (lɛk fɔ drɛs, lisin to myuzik) we go ɛp yu fɔ mek dis bi yu abit.
- Lisin to yu bɔdi. If yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi biznɛs, go to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz.
Mɔnin waka, wɛlbɔdi bɛnifit, ɛksɛsayz, maynd wɛlbɔdi, weit lɔs, at sik, dayabitis
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