Hiki iāʻoe ke pepehi iāʻoe,ʻoiai inā loaʻa iāʻoe kekahi lā o ka hana maʻamau a ikaika paha. Ke hāpaiʻia nei ka noiʻiʻo nā hola o ka nohoʻanaʻo ia ka hopena o kona ola pono'ī.
Loaʻa i nā Loaʻa Loaʻa i Loaʻa
- ʻO ka nohoʻana i ka hoʻonuiʻana i ka pōʻino o keʻano II i ka maʻi maʻamau, ka maʻi o ka maʻi, a me ke kupapaʻu : Ua kākauʻia kahi papahana aʻo i paʻiʻia i ka makahiki 2012 ma ka noho lōʻihiʻana i ka maʻi nui o ka maʻi maʻamau II a me ka maʻi maʻi maʻi ma luna o 100%; uaʻoi aku ka ikaika o kaʻaha i ka maʻi diabetes. Uaʻikeʻia nā hopena ma muli o ka loaʻaʻana o ka nui o ka mea i manaʻoʻia no ka hoʻomehana kūʻokoʻa a ikaika i ke koena o ka lā.
- Ke kuhi nei i ka hanuʻana : Kauka Marc T. Hamilton e'ōlelo nei nā noiʻi, ua lohi ka momona i ka noho lōʻihi, no laila e hoʻomāmāʻoe i ka momona ke alaʻoe a hana. "ʻO ka manawa noho a me ka hanaʻole i hoʻohuiʻia i loko o ke aʻoʻana i ka epidemiological i nā maʻamau o ka maʻi maʻamau, ka lua 2 diabetes, ka nui a me ka maʻi maʻi maʻi," wahi a Dr. Hamilton.
- Noho ka Nohoʻana i ka Hoʻonā Maʻamau i wahine : Uaʻikeʻia he mau manawa noho no ka lā i hōʻikeʻia e nā wāhine ma luna o ka 40 mau makahiki,ʻo ka hoʻonuiʻiaʻana o ko lākou hōʻailona o ka hoʻoikaikaʻana i ka insulin a me ka mumūʻana. ʻO kēia ka hopena i ka nui o ka pilikia o ka maʻi maʻamau 2 type. Heʻoiaʻiʻo kēia inā he hana kūpono i kēlā me kēia lā aʻaʻole paha.
- Hoʻomaʻamaha i kahi Hoʻohālikelike Minuke Hoʻoikaika Manaʻo Glucose a me Insulin Response : Ka wāwahiʻana i kahi manawa me nā hola heʻelua mau minuke i kēlā me kēia 20 minuke e hoʻololi i ka paneʻana o ke kino i 30% ma kahi noiʻi o ka makahiki 2012. Ua hoʻolālāʻia kaʻimi me kahi poʻe o nā makahiki me nā poʻe waena, a me ka māmā. Ke hele nei i kahi kukui a iʻole ke kūlana haʻahaʻa noʻelua mau minuke ma hope o kēlā me kēia 20 mau minuke o ka noho e kōkua i ka mālamaʻana i ka glucose a me ka pane o ka insulin. Hiki ke loaʻa nā pono maikaʻi i ka hoʻonuiʻana i nā kūlana o ka piʻi pinepineʻana i ka lā hana a me ka home i ka pāʻani video, ke nānāʻana i ka lekiō a iʻole e hoʻohana i ka kamepiula.
- He Lāʻau Ola ke Kau Maka :ʻElua hola i ka lā e noho ana i mua o ka TV a iʻole ka computer ke pāpālua i kāu hōʻeha o ka hōʻaha puʻuwai a iʻole ka hopenaʻeha. ʻEhā mau hola i ka lā o ka uhi wikiwiki e hoʻonui i ka pilikia o ka make ma kekahi kumu e 50%, e like me nāʻike o kahi noiʻi o nā kānaka he 4,500 mau makahiki i Scotland.
- Noho Noho Noho Hou- Loaʻa i ka noiʻiʻana o ka maʻi Cancer II o nāʻAmelika Hui PūʻIa ma luna o nā kānaka olakino he 100,000 mai ka makahiki 1992 iʻikeʻia he 37% ka nui o ka manawa o ka make ma mua o nā wāhine e noho ana. noʻekolu hola a emi paha. He 18% ka nui o ka make o nā kāne. He kūʻokoʻa kēiaʻike ma muli o ka loaʻaʻana o ka lāʻau maikaʻi o nā kānaka i kēlā me kēia lā. Eia naʻe,ʻo ka mea maikaʻi,ʻo ka poʻeʻoihana i loaʻa kaʻoihana, ua emi iho ka make ma mua o ka poʻe iʻole i loaʻa -ʻaʻole i lawa ka nui e lanakila ai i nā hopena o nā hola hola.
- Ke kani nei i ka Noho Ala Ala : Ua hoʻopuka kekahi hoʻoponopono i ka British Journal of Sports Medicine i ka "hoʻopuka houʻana i nā haʻawina hoʻolālā hou i ka lōʻihi o ka noho manawa a me ka nele o ka'ōlohelohe o ke kino a pili i ka nui o ka nui, ka hana maʻamau o ka'ōpū, diabetes, metabolic ka maʻi, ka maʻi maʻi maʻi a me ka maʻi kanesa, a me ka nui o ke olakino kūʻokoʻa i ka hana maʻamau aʻoi aku ka ikaika, "wahi a nā mea kākau.
Hiki iāʻoe ke hoʻemi i ka manawa noho
E hoʻemi i ka nui o ka manawa e noho mālie aiʻoe i loko o ka lā ma ka hoʻohanaʻana i kēia mau hana:
- Wear a Pedometer :ʻAʻole wale ka hoʻonui i ka nui o ka papahana i kēlā me kēia lā a hiki i 10,000 mau kapuaʻi i ka lā hoʻokahi akā, no ka hōʻea i 500 mauʻanuʻu i kēlā me kēia hora e maopopo aiʻaʻoleʻoe e noho lōʻihi no ka wā lōʻihi. Ināʻoe e lawe i kāu kelepona pū meʻoe i ka lā a pau, pono paha iāʻoe kahi'ōpona pedometer .
- Ka nānāʻana i ka nānāʻana a me ka hoʻohana pūʻana me nā hola manawa : E hiki ke hoʻonohonohoʻia kahi mau nānā a me nā polokalamu e hoʻomaopopo iāʻoe i ka lōʻihiʻole o kāu hana.
- Nānā Mālama :ʻO ka poʻe i loaʻa nāʻoihana lolouila e makemake paha e hoʻokomo i kahi papahana, e like me RSIGuard, e piʻi i luna e hoʻomaopopo iā lākou e neʻe i kēlā me kēia hola. No nā mea i paʻa i ka pahu, hiki keʻano e kū nei a hele ma kahi, nā papa keka, ke heleʻana ma ke kelepona, a pēlā aku.
- Treadmill Desk : Kūkulu a kūʻai paha i kahi papaʻaina i hiki iāʻoe ke hele mālie aʻo ka hanaʻana i ka computer, heluhelu, pāʻani a nānāʻana i nā wikiō.
- E hoʻololi i nā Kiʻiʻoniʻoni Pūnaeho : Ma mua o ke pāʻani i nā pāʻani papahana e hoʻonohonohoʻana, e hoʻololi i kahi Wii a iʻole kekahi mea pāʻani'ē aʻe e komo pū i nā'ōʻaniʻoihana e kū ana a neʻe.
- E hele i kāu mau haʻupuhi : E hoʻohana i kāu hōʻomaha a me ka manawa awakea e komo ai i kahi hele wāwae .
Nā kumuhana:
Wilmot, EG, et al. "Ka wā maʻamau i ka poʻe mākua a me ka hui pūʻana me ka maʻi diabetis, ka maʻi maʻi maʻi a me ka make: hōʻike pūnaewele a me nāʻano hōʻano hou", DIABETOLOGIA , Volume 55, Number 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z
Hamilton, Marc T., et al. "Ke kuleana o ka hoʻolālā haʻawina haʻahaʻa a me ka nohoʻana i loko o kaʻeleʻele, ka maʻi me ka maʻi male, ka pahu 2 a me ka maʻi maʻi cardiovascular." ʻO ka maʻi maʻi . 2007 Nov, 56 (11): 2655-67.
Bakl, Elin, a me. al. "Ke kū nei mākou i kahi'ōnaehana hou o kaʻike hana hanaʻole?" Ka Pelekānia Pelekānia o ka Medicine Medicine
Emmanuel Stamatakis, et al. "Ka Maka Makahiki Hoʻohanohano, Nā kumu hopena a pau, a me nā mea i hana i ka cardiovascular," J Am Coll Cardiol , 2011; 57: 292-299, doi: 10.1016 / j.jacc.2010.05.065
ʻO Alpa V. Patel, Leslie Bernstein, Anusila Deka,ʻo Heather Spencer Feigelson, Peter T. Campbell, Susan M. Gapstur, Graham A. Colditz, a me Michael J. Thun "Leisure Time Spent Sitting in Relationship with Total Mortality in a Cohort of Cohort of US mau mākua. " ʻA. J. Epidemiol. , Advance Access i paiʻia ma ka lā 22 Iulai, 2010; doi: doi: 10.1093 / economic / kwq155
ʻO Yates T, Khunti K, Wilmot EG, Brady E, Webb D, Srinivasan B, Henson J, Talbot D, Davies MJ. "ʻO ka manawa noho manawa hōʻikeʻia e ke kanaka a me nā mea kiko'ī o ka mumū, ka hoʻoikaikaʻana o ka insulin, a me ke kuʻi." ʻO'Am Pre Pre Med . 2012 Ianuali, 42 (1): 1-7
ʻO Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J,'Owen N. "Hoʻohapa i kahi noho lōʻihi e ho'ēmi ana i nā pane o ka Postprandial Glucose a me Insulin." Ka mālama maʻi diabetes . 2012 Feb 28.