16 Pōmaikaʻi i ke olakino olakino o ka hele wāwae i kēlā me kēia lā

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I ka manawa hea kou manawa i hele aku ai e holoholo? ʻAʻole hiki ke hoʻomanaʻo? ʻĀ, ma hope o ka heluhelu ʻana i kēia ʻatikala e hana ʻoe i ka hele wāwae ʻana i ʻāpana o kāu hana maʻamau i kēlā me kēia lā.

Ke hele wāwae maikaʻi no kekahi mau minuke i ka lā he nui nā pono olakino e hoʻomaka ana mai ka hoʻohaʻahaʻa a me ka pohō kaumaha a hoʻohaʻahaʻa i ke kaomi koko. Hoʻoemi ia i ka hopena o nā maʻi like ʻole.

ʻO ka hele wāwae i kēlā me kēia lā e hoʻomaikaʻi i kou olakino holoʻokoʻa ma ka hana ʻana i nā mākala āpau o ke kino a me ka hoʻā ʻana i nā calorie. E ana i ka nui o kou hele wāwae i kēlā me kēia lā, e hoʻohana i ka pedometer a i ʻole ka tracker hoʻoikaika kino e hōʻike iā ʻoe i ka nui o nā anuu āu e hele nei.

Ma kēia ʻatikala, e kākau ana mākou e pili ana i nā pono o ka hele wāwae i kēlā me kēia lā.

1. Nā kōkua i ka lilo kaumaha

Hiki ke hele wāwae e hōʻemi i ka momona o ka ʻōpū ? ʻĀ, ʻae ka pane. ʻO ka hele wāwae kahi hana hoʻoikaika haʻahaʻa a hiki ke kōkua maoli i ka lilo ʻana o ke kaumaha a hoʻēmi i ka momona o ka ʻōpū. Hōʻike kahi noiʻi i nā poʻe e hoʻoikaika kino e puhi i nā calorie hou aku ^[elua] . Ua ʻike ʻia kahi noiʻi ʻē aʻe ʻo nā wahine kaona kaupaona i hele wāwae no 50-70 mau minuke ʻekolu mau manawa i hoʻokahi pule no 12 mau pule i hoʻēmi i ko lākou puhaka ma 1.1 ʻīniha a ua nalo ka 1.5 keneta o ko lākou kino momona. ^[3] .

2. Hoʻonui i ke olakino puʻuwai

ʻO ka hele wāwae i kēlā me kēia lā no 30 mau minuke i ka lā e hoʻonui i ka helu o kou puʻuwai. ʻO ke kiʻekiʻe o ka helu o ka puʻuwai, ʻoi aku ka maikaʻi o ke kahe o ke koko i ke kino. ʻO ka hele wāwae wikiwiki hoʻi i ʻike ʻia e hoʻohaʻahaʻa i ka makaʻu o ke kiʻekiʻe o ke koko, ke kiʻekiʻe o ke kolesterol a me ka maʻi kō. He mea nui pū ka hele wāwae i ka hana mua a me ka pale kiʻekiʻe ʻana i nā maʻi puʻuwai, e like me kahi noiʻi ^[1] .

3. Hoʻoemi i ka pilikia o nā maʻi maʻi

Ke hoʻohaʻahaʻa nei ka hele wāwae i kāu mau kō kō a me kou maka i ka maʻi maʻamau, e like me ka American Diabetes Association. Ua hōʻike ʻia kahi noiʻi e like me ka hele ʻana i ke kino e like me ka hele wāwae hiki ke hōʻemi i ka makaʻu o nā maʻi maʻi like ʻole me ka diabetes mellitus, ka maʻi ʻaʻai kolona, ​​ka maʻi ʻaʻai umauma, ka momona, ke kiʻekiʻe, ka iwi a me nā maʻi ami a me ke kaumaha. ^[4] .

4. Kāohi ʻia ka maʻi ʻaʻai

Wahi a nā kānaka noiʻi ʻAmelika Hui Pū ʻIa ʻAmelika, hiki i ka hele wāwae haʻahaʻa ke hōʻemi i ka makaʻu o ka umauma maʻi ʻaʻai a me ka maʻi ʻaʻai kolone. Hiki i nā wahine e hele wāwae i kēlā me kēia lā ke hōʻemi i ko lākou makaʻu ʻana i ka maʻi ʻaʻai umauma a kokoke i 54 keneta ^[5] . Eia kekahi, ua loaʻa i kahi noiʻi ʻē aʻe hiki i ka hele wāwae ke hoʻemi i ka pilikia o ka maʻi ʻaʻai umauma i nā wahine ma hope o ka menopausal ^[6] .

5. Ke hoʻopaneʻe nei i ka ʻelemakule

Ke ʻelemakule nei ʻoe, ʻike paha ʻoe i ka ʻeha a me ka ʻoʻoleʻa o nā hono ma hope o ke ala ʻana i ke kakahiaka. ʻO ka hele wāwae kekahi ala maikaʻi loa e hakakā ai i kēia no ka mea e mālama ia i nā mākala o kou kino, hoʻoikaika i kou mau iwi a ʻōpio ʻoe ^[7] . ʻO kēia, e hoʻonui i kou ola.

6. Hoʻoemi i ka pilikia o ka hahau i nā wahine

Wahi a ka American Heart Association, ʻo ka hahau kahi maʻi e kuhikuhi i nā aʻa i loko o ka lolo, kahi e make ai a me ke kīnā ʻole. ʻO ka hana kino, e like me ka hele wāwae maʻamau, hana nui i ka pale ʻana i ka hahau ʻana i nā wahine i ʻōlelo ʻia kahi noiʻi ^[8] . ʻO ka hopena o ke aʻo ʻana ua hoʻoholo nā wahine i hele wāwae i ʻelua a ʻoi paha mau hola i ka pule a i ʻole i hele wāwae i kahi wikiwiki e like me 3 mile i kēlā me kēia hola i loaʻa i kahi maʻi ʻoi loa o ka maʻi palika ke hoʻohālikelike ʻia i nā wahine i hele ʻole.

7. Hoʻohaʻahaʻa i ke kaomi koko

Inā loaʻa ʻoe i ke koko kiʻekiʻe a i ʻole ua ʻike ʻia me ka hanu kiʻekiʻe, ʻo ka hele ʻana no ka hele wāwae mau ʻana hiki ke kōkua i ka hoʻohaʻahaʻa iā ia. Wahi a ka American Heart Association, e ʻimi i 40 mau minuke o ke kaulike a hoʻoikaika kino kino i ʻekolu mau pule i ka hebedoma e hoʻohaʻahaʻa ai i kou kaomi koko. Inā ʻaʻole hiki iā ʻoe ke hoʻolōʻihi i ka manawa no kahi kau lōʻihi o ka hoʻoikaika kino, ʻo ka hōʻiliʻili ʻekolu mau kau hele wāwae he 10 mau minuke e hoʻemi ana i ke kahe o ke koko systolic i ka prehypertension, wahi a kahi noiʻi. ^{[9] [10]} .

8. Hoʻoemi i ka makaʻu o ka maʻi diabetes

ʻO ke hele wāwae kahi ala maikaʻi loa e kāohi i ka maʻi diabetes a pono e hoʻomaka kekahi i ka hele mālie a laila e hele ana i kahi wikiwiki kūpono, e like me ka American Diabetes Association. ʻO ka hele wāwae haʻahaʻa ʻana i nā pae glucose koko a hoʻomaikaʻi hou kēia i nā kiʻekiʻe o ka insulin i loko o ke kino. ʻOiai e hele wāwae ana, hana kāu mau mākala a hoʻohana i ka nui o ka glucose (kō) i loko o kou koko a hoʻoliʻiliʻi kēia i ke kiʻekiʻe o ke kō i ka manawa. Ua paipai ka American Diabetes Association a me ka American College of Sports Medicine i nā huakaʻi he 30 mau minuke no ʻelima mau lā o ka pule.

9. Hoʻonui i ka hiki i ka lepa

ʻO ka hele wikiwiki ʻana no 30 mau minuke e hoʻonui i ka hiki i ka hanu, e like me ka National Heart Lung and Blood Institute. ʻO ka hele ʻana i waho e hoʻomaikaʻi hou i ke olakino o kou mau māmā ʻoiai ʻoe e hanu ana i ka ea hou. Hoʻohui ʻia i kēlā, hoʻoikaika kino hoʻoikaika kino a hoʻomaʻamaʻa e hoʻomaikaʻi i ka maikaʻi holoʻokoʻa o ke ola ^{[umikumākahi]} .

10. Kōkua e hōʻino i ka makemake kō

ʻO ka poʻe kaupaona a obesity paha e hele wāwae no 15 mau minuke i ka lā e ʻike ʻia ua hoʻemi i ka ʻiʻina kō. Ua hōʻike ʻia ka noiʻi ʻana e hōʻemi ka hoʻoikaika ʻana i nā kokoleka i ka poʻe kaupaona maʻamau ^[12] . Hiki paha i ka hele wāwae ke hāʻawi i kahi mea hoʻonāukiuki i ka noʻonoʻo e hoʻopilikia i ke kaʻina hana i ka wā e makemake ana ʻoe i nā meaʻai momona. Hoʻonui ia i ka hiki i kou kino ke ukali i nā koho meaʻai maikaʻi.

11. Hoʻonui i kou moʻo a me ke kaumaha haʻahaʻa

Hōʻike ka noiʻi i ka hele wāwae ʻana i kēlā me kēia lā kime - hoʻomaka i kāu ʻōnaehana makaʻu a hiki i kahi nui āu e ʻike ai i ka hōʻemi o ka huhū, ke koʻikoʻi a me ka inaina. ʻO kēia, hoʻonui i kou ʻano e ka hoʻohaʻahaʻa ʻana i ke koʻikoʻi a me ke kaumaha ^{[13] [14]} . Eia kekahi, hiki i ka hele wāwae ke hoʻāla i kāu hana i loko e like me ka hoʻonui ʻana o kou lolo a me kou naʻau, hōʻike i kahi noi ^{[umikumālima]} .

12. Kāohi iā ʻoe mai ka maʻi kīnā i ka wā kahiko

Hōʻoia kahi noiʻi e hele ana mai ka wā ʻōpio hiki ke pale iā ʻoe mai ke kīnā ʻole i ka ʻelemakule ^[16] . ʻO ka hopena o ke aʻo ʻana ʻo nā mākua ma waena o 70 a 89 mau makahiki i hoʻohana pinepine i ka 28 kenetene e emi ana ka lilo a me 18 pākēneka e loaʻa ʻole kekahi ʻano kīnā o ke kino.

13. Hoʻonui i nā veins varicose

Hoʻopili ʻia nā veins varicose, hoʻonui ʻia nā veins i ʻike pinepine ʻia i nā wāwae a me nā wāwae a hele pinepine mai i ka uliuli a me ka waihoʻoluʻu poni ʻeleʻele. ʻO ka hele wāwae wikiwiki ka mea ʻaelike i nā mākala e kōkua i kou mau uaua e kaapuni i ke koko, no laila e hoʻoikaika a mālama i nā mākala o ka wāwae e hoʻonui ai i ke kahe o ke koko olakino i nā wāwae.

Inā ʻoe e ʻeha nei i nā veins varicose, ke hele wāwae i kēlā me kēia lā hiki ke kōkua i ka hōʻoluʻolu a me ka hoʻomaha ʻole i nā wāwae.

14. Hoʻonui i ka hana Immune

Hiki i ka hele wāwae mau ke pale iā ʻoe i ke kau anuanu a me ka maʻi palū. Ke hele nei no kahi ala maʻamau ma waena o 30 a me 45 mau minuke i kēlā me kēia lā e hoʻonui i ka nui o nā pūnaewele pale pale i loko o ke kino, e like me kahi noiʻi. ^[17] . Ua aʻo ʻia ma 1,002 mākua mai 18 a 85 mau makahiki.

15. Hoʻokeʻe i ka ʻai ʻana

I mea e wikiwiki ai i kāu kaʻina hana digestion, hiki iā ʻoe ke hele wikiwiki i 10 mau minuke ma hope o ka ʻaina awakea a i ʻole ka ʻaina ahiahi. No ka mea ke neʻe kou kino i ka wā e hele wāwae ana, hoʻonui ia i ka helu o ka neʻe ʻana o ka meaʻai i loko o ka ʻōpū, a laila e wikiwiki nei i ka digestion. ʻO ka hele wāwae he 10 mau minuke e lawa ai ka wikiwiki i ke kaʻina hana digestion a lilo i ka paona.

16. Hoʻemi i ka makaʻu o Dementia

Wahi a kahi noiʻi hou, hiki i ka hele wāwae ke hoʻonui i ka hana o ka lolo a me nā mākau noʻonoʻo i ka poʻe e loaʻa ana i ka dementia ^[18] . Hōʻike nā hopena o ke aʻo ʻana e hele ana i kekahi mau manawa i kēlā me kēia pule e hōʻemi i ka makaʻu o ka maʻi hoʻomanaʻo hoʻomanaʻo e pili ana i ka makahiki i kapa ʻia ʻo dementia a hoʻomaikaʻi i ka hana noʻonoʻo.

Kekahi mau ʻ Tipslelo Aʻo Pono i ka Hele Wā

• Inā ʻoe he mea hoʻomaka, holo wikiwiki no 30 mau minuke i ka lā e hoʻomaikaʻi ai i kou olakino olakino e like me nā loea olakino.
• ʻO ka hele mālie kahi hana hoʻomehana e hāʻawi i kou mauʻiʻo i ka manawa e mahana a hōʻiliʻili i ka wikiwiki i kou hele ʻana.
• E komo i kahi pedometer ʻoiai e hele ana i mea kōkua iā ʻoe e ana i ka helu o nā ʻanuʻu āu e lawe ai. ʻO ka helu i koi ʻia o nā ʻanuʻu he 10,000 mau ʻanuʻu a ʻoi.
• Koho i nā kāmaʻa hele wāwae kūpono i ʻoluʻolu a loaʻa nā kuʻekuʻe kuʻekuʻe wāwae a kūpono hoʻi. Mai hele no nā kāmaʻa hele wāwae e hoʻoulu ai i nā palapū, ʻeha o ka wāwae a me nā hōʻeha i nā mea palupalu.
• E maʻa i ka hele wāwae wikiwiki ma hope o ka ʻaina awakea a i ʻole ma hope o ka ʻaina ahiahi.
• Hele wāwae i ka hana a kipa paha i ka hale kūʻai inā kokoke ia.
• Hiki iā ʻoe ke hoihoi i kou hele wāwae ʻana ma ka hele wāwae ʻana me kou mau hoaaloha, a i ʻole me kāu ʻīlio. Hiki iā ʻoe ke koho i nā ala hou a paʻakikī hoʻi i mea e hoihoi ai kāu hele wāwae.
• Inu i nā wai he nui ma mua a ma hope a ma loko paha o kāu mau hele wāwae lōʻihi.
• E ʻaahu i nā lole a leʻaleʻa a hoʻopili i ka pale o ka lā ke hele i waho i ka lā.
• Inā ʻoi aku ʻoe i 40 mau makahiki, e nānā me kāu kauka ma mua o ka hoʻomaka ʻana e hele.
• Koho i kāu hana hele wāwae i kūpono i kou makahiki a me kou pae hoʻoikaika kino.
• E nānā i nā mea weliweli ma ke ala.

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2. [elua]Bond Brill, J., Perry, A., Parker, L., Robinson, A., & Burnett, K. (2002). Ka hopena – hopena hopena o ka hoʻoikaika kino ʻana i ka hele ʻana ma ka pohō kaumaha. Ehia nā mea e lawa ai? Ka NūpepaʻOihana Nui o Obesity, 26 (11), 1484-1493.
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11. [umikumākahi]Kou māmā a me ka hoʻoikaika kino. (2016). Hanu, 12 (1), 97-100.
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