30 He mau ala no ke heleʻana 2000 Nānā Hou i ka lā
Ināʻoe e hoʻohui 2000 mau hanana hou i ka lā i kāu mau hana maʻamau, hikiʻole iāʻoe ke loaʻa hou i kahi paona. ʻO kahi iʻoi aku ka mile i ka lā o ka holoʻana. ʻImiʻia e Dr. James O. Hillʻo kēlā mauʻanuʻu 2000 e hiki ke puhi i 100 calories a hana i ka mea likeʻole. Inā makemakeʻoe e lilo i ka kaumaha, makemakeʻo ia e hoʻomaka me 2000 mau hanana i kēlā me kēia lā a laila e hoʻonui i kahi mau hanana.
2000 Nānā hou aku no ka lā
ʻO ka poʻe Sedentary ma USA e hoʻoneʻe wale i 2000 a 3000 mau hanana i ka lā. Ua hōʻike nā haʻawina i ka neʻeʻana o 6000 mau kapuaʻi i ka lā e hoʻonui ana i ka hopena o ka make, a 8,000 a 10,000 i ka lā e hoʻonui i ka poho kaumaha. He hoʻomaka maikaʻi ia e hoʻonui i 2000 mau hanana i kēlā me kēia lā.
Peheaʻoe e hele ai i nā paepae 2000? Heʻeleʻele mile. Ināʻoe e hele mau i ia mau mea, hiki i ka 15 a 25 mau minuke. Akāʻo nā pono no ka olakino a me ka mālamaʻana i ke kaumahaʻaʻole i ka hilinaʻiʻana i ka heleʻana i hoʻokahi mile i ka manawa hoʻokahi, akā, e hoʻonui i ka hoʻonuiʻana i nā hanana i nā lā a pau.
E helu i kāu mau ala me ka Pedometer a iʻole App
Ma ka huliʻana i kāu hōʻaia i kēlā me kēia lā me kahi pedometer , kaha hana, aiʻole ka pedometer app on your mobile phone. ʻikeʻoe i ka pehea e hōʻiliʻili aiʻoe i nā kuhi.
- E kūʻai i ka pedometer helu heluʻana a iʻole e hoʻomaka i ka hoʻohanaʻana i ka polokalamu pedometer. E nānā i nā pihi i luna no nā pedometers .
- E hoʻonohonoho i kāu pūnaewele aiʻole polokalamu paha no ka helu pololeiʻana .
- E halihali i kāu pūpili i ka lā a iʻole e hōʻoiaʻoe e halihali ana i kāu kelepona meʻoe i ka hapa nui o ka lā.
- Eʻike i ka nui o kāu mau hana i ka lāʻakahi, a laila e hoʻohui i 2000 mau kaʻina no ka hoʻonohonohoʻana i kāu pahu hopu holoholo. Me nā polokalamu a me nā papa uila pūnaewele, hiki iāʻoe ke hoʻonohonoho i kāu pahuhopu ponoʻole ma mua o kaʻaeʻana i ka standard 10,000 mau kapuaʻi i kēlā lā i kēia lā .
- E palapala i kou mau 'ākuʻu i kēlā me kēia lā a iʻole e nānā i ka log o ka lā no kāu pūnaepili pūnaewele a iʻole ka papa hana pūnaewele no kāu mea nānā ma ka papahana.
- Hana i ka pāʻani a iʻole paha i kēia mea. Ināʻoe e hoʻohana ana i kahi pūnaewele i loaʻa kahi'ōnaehana e pili ana a iʻole ka papa hana pūnaewele, e hoʻonoho i nā pahuhopu a hui pū me nā pilikia a lākou i loaʻa. He mea maikaʻi loa ka loaʻaʻana o nā hoaaloha me ka pūkiko a me ka paio pū me lākou.
30 He mau ala no ke heleʻana 2000 Nānā Hou i ka lā
Pehea e hiki ai iāʻoe ke noho hoʻomaha a loaʻa hou i nā lāpili i kēlā lā i kēia lā? Eia nā ala e hiki ai iāʻoe ke hana i nā hanana hou aʻe o ka lā a e hōʻemi i ka hopena o ke olakino o ka noho āpau .
Nā Papahana Sneaky ma ka Home a me ka Hana
- Hale ma kaʻaoʻao hope loa o kahi kaʻa kaʻa a hele i kahi mamao aku i ka puka.
- E haʻalele i ka kaʻa i kahiʻalua aʻelua paha ma mua o kou kali mau a hele i ke koena o ke ala.
- E hoʻohana i ka puka komo loa i loko o kāu wahi hana mai kahi wahi kaʻa aiʻole kahi kaʻa kaʻa, a hele i loko o ka hale i kāu wahi hana.
- Mai kū, e wikiwiki i ka wā e kali ai i ke kaʻa, e kali ana i kahi kiʻekiʻena, a me nā mea'ē aʻe i ke kaʻina a puni ma mua o ka kūʻana.
- E kaomi i ka lumi i ka wā e kali ai i kahi e hoʻomaka ai nā hālāwai.
- E hoʻohana i ka lumi hoʻomaha, ka mīkini kope, ka wai wai, ka lumi lumi, a me nā mea'ē aʻe iʻoi aku ma mua o kāu wahi hana.
- E lawe i nā alapiʻi ma mua o ka hoʻokiʻekiʻe, no ka mea hoʻokahi aʻekolu papa, ma luna a me lalo.
- Ke kāheaʻana i kahi kelepona, kū mālie a ke kaʻa wikiwiki iāʻoe e kamaʻilio.
- Ma mua o ke kelepona, kikokikona, a iʻole leka uila, e hele i kahi keʻena o ka hoa hana a i ka hale o kou hoalauna a kamaʻilio me lākou.
- Ke kū nei nā kānaka e kamaʻilio pū meʻoe, e hoʻolālā i kahi hui kūkoko a hele wāwae pū me ka wā e kamaʻilio.
- Hūnā i ka TV mamao a hele i ka TV e hoʻololi i nā kahawai.
- I ka wā o ka hoʻokūkū TV, e ala a hele a puni ka hale.
- I ka hanaʻana i nāʻoihana, paʻi ma kahi kikowaena a hele i kāu mau hale kūʻai store.
- E hoʻihoʻi mai i ka kaʻa kūʻai ma ke ala a pau i ka hale kūʻai ma hope o ka kūʻai kūʻaiʻana.
- Mai hele i waho - hele i waho a pākika a hele i loko o ka'ake aiʻole kahiʻaiʻai wikiwiki.
Nā Walks Kūkākūkā
- Māhele Minuke: i kēlā me kēia 30 minuke e ala mai kāu pākaukau aiʻole kahi noho maʻalahi a hana i nā minuke he 5 mau o ka heleʻana ma kahi a e kīkoʻo i kou mau lima, poʻohiwi a me ka'ā'ī.
- Ma mua o kaʻaiʻana i kaʻaina awakea, e hāpai i kahi haʻuki 15 minute.
- E hele i ka'īlio.
- E nānā i kāu mau hele maʻamau i ke kaʻa - aia kekahi mea hiki iāʻoe ke hana e like me ke hele wāwae, e like me ka hale leka?
- Ināʻoe e lawe i kāu mau keiki i nā hoʻolimalima a i nā hana paha, e hoʻolaʻa iā 10 i 20 mau minuke o kēlā manawa e holoholo ai ma hope o ka haʻaleleʻana iā lākou iʻole e hōʻeaʻoe i ke kakahiaka e kiʻi iā lākou.
- Ke kali nei ma ka mokulele - hoʻopaʻa i kāu mauʻeke a hele maikaʻi a puni ka palena. Mai lawe i nāʻaoʻao kaʻawale poʻe.
Ke hele pūʻana-ʻelua aʻoi aku paha
- E hoʻolālā i kahi hui kaiaulu a hui pū e hele pū i ka manawa awakea a me ka wāwahi.
- E hana i kahi hui kaiaulu a hui pū e hui pū i ke kakahiaka, i ke awakea, aiʻole ma hope o ka hana.
- Hana i kaʻohana o ka laweʻana i ka hala 10-20 minuke ma hope o kaʻaina awakea, a iʻole ka mea mua i ke kakahiaka.
- E hoʻohana i ka Polokalamu Pahūlika Pahūlika no kaʻohana a iʻole kahi hana e hele ai i kahi hana
- E palapala i kāu heleʻana a hoʻonoho i kahi uku ke loaʻaʻoe i kāu mau huakaʻi holomua.
Nā Hana Walking Nā Hana no ka Hebedoma
- ʻO Charity Walks he mau manawa 5 a he 10 mau mile (3 aiʻole 6 mau mile) a he nui nā hauʻoli.
- E hele i nā pāʻani papahele a hauʻoli i nā alahele. E hoʻonoho i kahi pahu hopu e kipa aku iā lākou i nā mahina heʻelua.
- Ka hele wāwae: Nā kukui mōhala, nā pua a me nā māla, nā alahele o ke ala, nā kaʻina o ka hale, nā home o ka home, nā lālā o ka lau.
- Nā huakaʻi holo ma Volkssport a me nā hui :ʻO kēia mau huakaʻi hele manuahi a iʻole nā huakaʻi hele a me nā ala hele alakaʻi i nā mea a pau e paʻa ana ma nā wahi a puni o ka honua nei.
- E hoʻohui i kahi holo wāwae waʻa o kou kūlanakauhale a iʻole kekahi mea'ē aʻe e pili ana.
Ke heleʻana i nā alaʻokoʻa
- 1 mile = 2100 ka 'awelike kaha.
- 1'āpana = 200 mau mika
- He mau minuke 10 e hele ai = 1200 kapuaʻi ma ka awelika
- ʻO ka hololio a iʻole ke kau = 150 mau ala no kēlā me kēia minuke.
- Weightlifting = 100 mau mika i kēlā me kēia minuke
- Rollerskating = 200 mauʻanuʻu i kēlā me kēia minuke
- Eʻike i nā hele wāwae like e like me nā hana'ē aʻe
> Kālā:
> Dwyer T, Pezic A, Sun C, et al. ʻO ka mea iʻikeʻia i kēlā me kēia lā a me ka hopena lōʻihi e pili ana i ka makeʻana: ka noiʻana o ka'ōiwi hōʻailona. Ginsberg SD, ed. PLOS ONE . 2015; 10 (11): e0141274. doi: 10.1371 / journal.pone.0141274.
> Hill JO. Hiki i nā hopena liʻiliʻi ke kōkua i ka hoʻoponoponoʻana i ka maʻi hōʻinoʻia? ʻO kahi hōʻike o ka Hui Hui Hui o kaʻAmelika Hui Pūʻali no ka Nutrition, Institute of Food Technologists, a me kaʻaha kūkā o kaʻaha kūkā. Ka NupepaʻAmelika Hui Pūʻali . 2009 (89) (2): 477-484. doi: 10.3945 / ajcn.2008.26566.