Ke hele nei i nā leka, nā puke inoa, nā kaulana, a me nā hana e mālama ai iāʻoe e neʻe ana i mua
ʻO ka hoʻopaʻaʻana i kāu mau heleʻana,ʻo ia ke ala maikaʻi loa e mālama ai i ka papa hana hele. Hiki paha iāʻoe ke hana i kahi hoʻolālā no ka wā e hana aiʻoe, akā hiki ke maʻalahi ka waihoʻana i ka pale aʻaʻole pahaʻoe e hoʻomaopopo i ka emiʻana o kāu hana ma mua o kou pono no ke olakino, maikaʻi, a iʻole kaumaha kaumaha. E aʻo i nā ala e hiki ai iāʻoe ke maʻa mau i kāu mau hele wāwae, ma ka lima a ma o ka hoʻohanaʻana i nā polokalamu, nā mea nānā pono, a me nā punaewele pūnaewele.
A laila eʻike pehea e hiki ai iāʻoe ke hoʻohana i kēlā mau mea huli e loaʻa ai nāʻano e hoʻomaikaʻi ai i kāu mau hoʻolālā olakino.
He aha kāu e holo ai?
ʻOiai makemake kekahi poʻe e hoʻopili i kā lākou mau helu a pau, makemake lākou eʻike i ka loaʻaʻana o ka hoʻomāhuahuaʻana i ka hana no ke olakino, kūkino, a me ke kaumaha o nā kaumaha. Eia kekahi mau helu nui e hahai a me nā pahuhopu āu e makemake e hoʻonohonoho:
- Ke hele wāwae : E paʻi i kāu mau minuke e hana ai i ka holoʻana i ka wāwae a iʻole e hana i kekahi hana hoʻoikaika'ē aʻe (he 10 mau minuke i ka manawa). ʻO ka pahuhopu no ke olakino he pono he 150 mau minuke i kēlā me kēia pule. Hoʻomaopopo pinepineʻia nā mīkini huli manawa i nā minukeʻoihana kūikawā, me kahi pahuhopu kumu o 30 mau minuke no ka lā.
- Holo wikiwiki : E makemakeʻoe eʻike inā uaʻaeʻoe i kahi helena maʻalahi a iʻoleʻoe i hele wāwae. Ināʻoe e hoʻohana ana i kahi polokalamu a nānā paha e kākau ana i kou kaʻina, e makemakeʻoe e kākau i kēlā.
- Nā heleʻana i kēlā lā kēia lā : 10,000 mau lālani o ke lā he pahu hopu maʻamau, e like me ke kipaʻia e kahi pedometer, nānā pono, aiʻole kāu leka uila.
- Wahi mamao : E holo i nā mile a iʻole mau mile āu e hele ai. Hiki iāʻoe ke hoʻohana i kahi mamao ākea a iʻole kekahi i kākauʻia e kāu tracker hoʻoikaika a iʻole mau polokalamu.
- Ua puhiʻia nā calories : E hiki iāʻoe ke hahai i nā calories i puhiʻia i nā hana hana i hoʻolaʻaʻia a me kāu mau lilo i ka pōleʻa lā.
Ināʻoe e hoʻohana ana i kahi tracker hana a iʻole polokalamu paha, e kākauʻia kēia mau helu he nui, akā, he mea kōkua wale nō paha ināʻoe e nānā iā lākou a ho'āʻo e hoʻokō i kāu mau pahuhopu mau a me nā wiki.
Loaʻa i nāʻike mai kāuʻikepili Walking
E hoʻopili i kāu mau helu e nānā i keʻano. Loaʻa paha iāʻoe kāu hana inā hanaʻoe i kāu mau hana i ke kakahiaka a i ka ahiahi paha? ʻEhia mau lā o ka hebedoma i loaʻa iāʻoe kāu mau pahuhopu? He aha ka mea e wehewehe ai i ke kumu i loaʻaʻole ai kāu pahu hopu no ka lā a iʻole ka pule? Hanaʻoi akuʻoe ma ka hopena pule? Eʻoi aku ka maikaʻi o kāuʻoihana hele?
Ināʻaʻoleʻoe e hoʻokō i kāu mau pahuhopu o kēlā lā i kēia lā, ponoʻoe e hoʻonohonoho iā lākou i lalo iho a hana i ka loaʻaʻana o ka pahuhopu hou. Ināʻaʻohe pilikia e loaʻa ai ka pahuhopu i kēlā me kēia lā, makemake paha oe e hoʻonohonoho iʻoi aku kaʻoihana eʻoi aku e hōʻemi i kāu mau mea.
Nā Wili Moho Paʻiʻia a me nā Makahiki
E kāleka i kēia mau kalena kuhihewa a me nā loka e nānā i kāu heleʻana ma ka pepa. Hiki iāʻoe keʻike i kou mamao, ka manawa, ka wikiwiki, a me nā kaupae.
- ʻO ka Wili Pūnaewele Wikiwiki : E kākoʻo i kēia puka pule i kēlā me kēia pule e nānā i kāu mau hele a me ka holomua. ʻElua manawa o ka Lāpule, no laila hiki iāʻoe ke koho ināʻo ka hebedoma hālāwai e loaʻa ai ka Lāpule ma ka Pōʻaono, aiʻole ka Monede ma ka Lāpule.
- Ka Pepa Haʻawina Walking Daily : E hoʻohana i kēia puke pai ke hele i ka hele wāwae e hiki ke nānā i kāu mau helu a me nā hoʻomanaʻo o kēlā me kēia hele.
- Hoʻomākaukau Food a me Walking Log : E kālai i kāu mau meaʻai a me kāu heleʻana a me ka hana me kēia pulina printable .pdf.
- Nā Nānā Walima Makahiki no ka 2018 a me ka 2019 : Kākauʻia i kēia mau palapala kaʻina o ka malama e nānā i kou mau wāwae, mamao a me ka hele wāwae i kēlā me kēia lā.
- Webwalking USA Program : He papahana pili kēia no ka hoʻonohonohoʻana i kāu mau hele wāwae, mau minuke, a mile paha ma ka holoʻana i nā mokupuni ma waena o ka USA ma ka American Discovery Trail.
- Excel 2018 Pāpaʻi Pale | 2019 Pāpaʻi pūnaewele : E komo i nā mile, ka wā, nāʻanuʻu, a me nā memo i kēlā me kēia lā. Hoʻomaulia kēia mau paʻipaʻi i kāu milepa i kēlā me kēia mahina, hele wāwae i kēlā me kēia mahina, mau minuke ma kēlā me kēia mile, mau minuke no ka kilomita, a me nā paepae holoʻokoʻa.
Mobile Apps a me nā Track Track
E hoʻohana i ka moʻomoka pedometer ma kāu kelepona pūnaewele e hahai i ka heleʻana āu e hana ai i ka lā a pau, aiʻole e nānā i nā heleʻana.
He ala maʻalahi ia e hoʻomaka ai no ka meaʻaʻole i loaʻa kahi pedometer kūikawā a iʻole ka tracker fitness. Hoʻohana lākou i ka mea iʻikeʻia i ka mea i kūkuluʻia i loko o kāu kelepona. ʻO ka pahuhopu hoʻi,ʻaʻole lākou e hahai i kekahi mau hana āu e lawe ai ināʻaʻoleʻoe e lawe ana i kāu kelepona paʻamau.
Nā papa hana hoʻoikaika like e like me Fitbit , Garmin, Jawbone, a me Polar pūnaewele i kahi polokalamu a iʻole pūnaewele pūnaewele e hoʻomaopopo pono i kāuʻikepili hele. Hiki iāʻoe ke hoʻohana pū i nā hana eʻole e nānā. ʻO nā hiʻohiʻona kiʻekiʻe e loaʻa i kaʻike maʻamau o nā hana hana a eʻae iāʻoe e hāʻawi i nā manaʻo. Nui nā polokalamu e hoʻololi i nāʻikepili me nā polokalamu'ē aʻe a me nā pūnaewele e like me MyFitnessPal.
E hoʻohana i ka palapala 'āina āpau aiʻole i ke kiʻi kikohoho a huki i kāu ala hele a me ka heluʻana i kāu mau calorie hele. Nui nā pae a me nā polokalamu, me MapMyWalk, eʻae iāʻoe e mālama i kou ala a hoʻohana i nā ala i hanaʻia e kekahi ma kou wahi. Hiki iāʻoe ke paʻi i ke ala a hoʻohana i ka'ōnaehana e pili ana e kuhikuhi iāʻoe i kahi hele.
ʻO kahi hua'ōlelo mai
Hiki ke mālama i kāu mau hele wāwae e hiki iāʻoe ke mālama i ke ala i ke olakino, kūkino, a me nā poho kaumaha. ʻAʻoleʻoe e hopohopo e pili ana i nā helu, akā hiki iā lākou ke kōkua e hoʻonā iāʻoe e puka i ka puka a iʻole i ka pāpala. He mea maikaʻi ka hoʻokōʻana i kahi pahuhopu. Hiki paha iāʻoe ke komo i kekahi'ahamele me nā hoaaloha eʻike ai i ka mea hiki ke hoʻokō i kā lākou mau pahuhopu i nā manawa a pau.