Wahi a ka US Travel Association, ua hoʻopaʻa nā kamaʻāina o ʻAmelika i 1.7 biliona huakaʻi no nā hana leʻaleʻa ma 2016, a me 457 miliona mau huakaʻi no ka ʻoihana. Ua hōʻike pū lākou ʻo ka hoʻolilo pololei ʻana e ka poʻe kamaʻāina a me nā huakaʻi huakaʻi honua ma US he $2.7 biliona i ka lā, $113 miliona i kēlā me kēia hola, $1.9 miliona i ka minuke, a me $31,400 kekona. Nui ka ʻoihana huakaʻi. Inā ʻoe e hele nei no ka ʻoihana a i ʻole ka leʻaleʻa, hiki i kou pae olakino a me kou olakino ke hoʻokō nui inā ʻaʻole ʻoe e hana i nā mea e pale ai i ka hana ʻana. ʻO ka nūhou maikaʻi, hiki iā ʻoe ke noho maikaʻi ma ke ʻano he haʻuki ma ke alanui.
"He mea maʻalahi loa ka palaualelo i ka hana ʻana i kā mākou hoʻomaʻamaʻa i ka wā e hele ai mākou, ʻo ia ka ʻai nui a me ka ʻai maikaʻi ʻole," wehewehe ʻo Coach Sarah Walls, ka mea hoʻomaʻamaʻa pilikino a nona ka SAPT Strength & Performance Training, Inc., ʻo ia hoʻi ka ikaika. a me ke kumu hoʻomaʻamaʻa no ka WNBA's Washington Mystics. "Ke hana mākou i kēlā mau mea, ke hana nei mākou i ka pōʻino ma mua o ko mākou ʻike. He mea nui e hana i ka hoʻohiki e hele ana ʻoe i ke olakino a maikaʻi hoʻi, a ʻo ia hoʻi ka hoʻopiʻi ʻana i ka wā e hele ana ʻoe ma ke alanui, e like me ka hana ʻana o nā mea pāʻani.
Hele pinepine ka poʻe haʻuki, i kekahi manawa no nā pule ma hope, ma muli o ka haʻuki a lākou e pāʻani nei. Akā, mālama mau lākou i ke kūpono, no ka mea, hana lākou i mea nui a hahai i nā loina e kōkua iā lākou ma kahi o lākou. ʻOiai ʻo ka hana ʻana i nā hana liʻiliʻi hiki ke kōkua iā ʻoe e hoʻomau i kou olakino a maikaʻi hoʻi i kou hele ʻana.
Eia nā mea 6 e hana i ka mea nui i kāu huakaʻi alanui aʻe, i mālama ʻoe i ka hana maʻamau o ka mea haʻuki:
- hiamoe - Wahi a ka National Institutes of Health, he mea koʻikoʻi ka hiamoe i ke olakino maikaʻi a me ka maikaʻi. ʻO ka loaʻa ʻana o ka hiamoe maikaʻi e kōkua i ka pale ʻana i kou olakino noʻonoʻo, olakino kino, maikaʻi o ke ola, a me ka palekana. Ke hiamoe ʻoe i ka wā huakaʻi, ʻoi aku ka paʻakikī o ka loaʻa ʻana o ka hiamoe maikaʻi i ka pō, ʻoi aku ka nui inā hele ʻoe i kahi ʻāpana manawa ʻē aʻe. E ho'āʻo e mālama i kahi hana maʻamau i ka wā e moe ai, a i ka wā e moe ai, e pōʻeleʻele ka lumi, e hōʻoia i ka mahana anuanu, a mālama i nā kelepona a me nā papa i kahi lumi kaʻawale a i ʻole e hoʻopau iā lākou. E noʻonoʻo e lawe i ka melatonin e kōkua i ka jet lag, ka hiamoe maikaʻi, a me ke kōkua ʻana i ka hoʻoponopono hou ʻana i ka uaki o ke kino. Hiki ke kū'ai 'ia ma luna o ka hale kū'ai lā'au.
- kino - He mea koʻikoʻi kēia i ka wā e hele ai. E hoʻolālā i kāu mau meaʻai ma mua e hōʻoia e ʻai ʻoe i ke olakino. E hoʻohana i kāu kelepona no ka ʻimi ʻana i nā menus hale ʻaina ma mua o ka manawa, no laila hiki iā ʻoe ke koho i nā meaʻai olakino. E lawe pū me ʻoe i nā ʻai ʻai maikaʻi, e like me ka hui ʻana o ke ala, nā nati, nā hua maloʻo, nā kīʻaha ʻai maikaʻi, nā huaʻai hou, a pēlā aku. Inā hiki iā ʻoe ke lawe pū me ʻoe i kahi mea hoʻoluʻu liʻiliʻi ma ke alanui, e mālama i nā huaʻai hou, nā mea ʻai, a me nā kīʻaha e like me ka hummus i loko. ʻO ka ʻai ʻana i ke olakino i ka wā huakaʻi e kōkua iā ʻoe e mālama i kou kaumaha, mālama iā ʻoe mai ka manaʻo hewa, a kōkua iā ʻoe e pale i nā pilikia o ka ʻōpū. Wahi a ka National Institutes of Health, hiki iā ʻoe ke ʻai i ke olakino ke ʻai i waho. Paipai lākou i ka pale ʻana i nā kīʻaha āpau a hiki iā ʻoe ke ʻai, a me ke koho ʻana i nā kīʻaha i kālua ʻia, i kālua ʻia, i kālua ʻia, i kālua ʻia, a i ʻoki ʻia paha.
- ʻO ke kalamo - Ua hōʻike ka ʻAhahui Puʻuwai ʻAmelika ʻo ka mālama ʻana i ke kino e kōkua i ka puʻuwai maʻalahi i ke kahe koko ma o nā aʻa koko i nā ʻiʻo, a kōkua ia i nā ʻiʻo e hana pono. Hōʻike pū lākou he mea nui ka mālama ʻana i kāu hydration i ka wā o ka huakaʻi, no ka mea, ʻokoʻa paha kou hou i nā ʻano piʻi. Eia hou, he wahi koʻikoʻi loa kēia. He mea nui e noho wai-wai. E koho i ka wai, ke kī ʻole, a i ʻole ka wai niu. Hōʻalo i nā mea inu kō, a pale i ka inu ʻana i ka waiʻona. Hiki iā ʻoe ke kōkua i kou kino e noho wai ma ka ʻai ʻana i nā meaʻai me ka nui o ka wai, e like me ka melika, kukama, a me ka paina.
- ʻO ka neʻe ʻana a me ka hoʻolōʻihi ʻana - Wahi a ka National Institute on Aging, ʻo ka maʻalahi a me ka hoʻoikaika ʻana e hāʻawi iā ʻoe i ke kūʻokoʻa o ka neʻe ʻana no kāu mau hana kino a me kēlā me kēia lā. Hiki ke hoʻoikaika i kou maʻalahi. E hoʻopaʻa i kāu mau hana maʻamau e like me ka hiki. Loaʻa i nā mea haʻuki ʻoihana nā hana maʻamau a lākou e mālama ai, e pili ana i nā pono o ko lākou kino, a aia kekahi mau manawa i loko e hoʻāʻo ai lākou e hoʻokō ma hope o kahi lele. He mea nui ka hoʻomau ʻana i kāu mau neʻe a me nā hana maʻamau i ka wā e hele ana.
- Oiaio aʻo - Wahi a ka Mayo Clinic, hiki i ka hoʻomaʻamaʻa ikaika ke kōkua iā ʻoe e hoʻomohala i nā iwi ikaika, mālama i kou kaumaha, hoʻomaikaʻi i kou maikaʻi o ke ola, mālama i nā kūlana maʻi, a hoʻokala i kou mau noʻonoʻo. Hiki iā ia ke kōkua iā ʻoe e hōʻemi i ka momona o ke kino, hoʻonui i ka nui o ka ʻiʻo lean, a kōkua i kou kino e puhi i nā calorie ma ke ʻano ʻoi aku ka maikaʻi. Ke hāpai mau nei kā mākou poʻe haʻuki ʻoihana, me ka māmā, ke hele lākou ma ke alanui. He mea koʻikoʻi ka hoʻomau i ka hana ʻana i mea e hoʻokō ai i nā pahuhopu o ka mea haʻuki, akā no ka hapa nui o ka poʻe he "reset" o nā ʻano no ko lākou kino, mai kahi hiʻohiʻona posture, a kōkua ia e hoʻopaʻa i kēlā ʻano kūpono. Hiki iā ʻoe ke hoʻohui i kahi hana hoʻomaʻamaʻa ikaika e hoʻohana ana i kou kaumaha kino ponoʻī a hiki ke hana ʻia i loko o nā lumi hōkele a i waho paha.
- Hoʻoponopono. I ka hele ʻana, hiki ke loaʻa iā ʻoe nā mea a pau āu e hoʻohana ai ma ka home no ka hoʻomaʻamaʻa maikaʻi ʻana, akā ʻaʻole ia manaʻo ʻaʻole hiki iā ʻoe ke hoʻomaʻamaʻa. E hoʻolālā i mua a ʻike i nā mea i loko o ka wahi āu e komo ai. E maʻalahi a hoʻohana i kāu mea e hiki ai ke komo, i komo ʻoe i kēlā hoʻomaʻamaʻa. hele wāwae, a me nā paka e hāʻawi ana i kahi ʻōnaehana hana manuahi. Hiki iā ʻoe ke hoʻopaʻa i kekahi mau hāmeʻa hoʻoikaika kino māmā, e like me kou mau kāmaʻa holo, ke kaula lele, a me nā pūʻali pale. E hana i kāu mea e pono ai e komo i ka hana.
"Ke hana ʻoe i ka mālama pono ma ke alanui i mea nui, e hoʻi mai ʻoe i ka home me ka hauʻoli," wahi a Coach Walls. "Eia hou, e mālama ʻoe i kou olakino i ka makahiki āpau. ʻAʻohe manaʻo maikaʻi ma mua o kēlā. ʻO kahi hoʻolālā liʻiliʻi, hoʻoikaika, a me ka hoʻokō e hele lōʻihi loa.
Sources:
ʻAhahui Puʻuwai ʻAmelika. Noho wai, noho olakino. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Halemai Mayo. ikaika aʻo. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
National Institute on Aging. Hoʻonui i kou maʻalahi. https://go4life.nia.nih.gov/exercises/flexibility
Nā Kula Nui o ke Aupuni. Ka mālama ʻana i ke kaumaha olakino ma ka hele. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
Nā Kula Nui o ke Aupuni. Ka hiamoe a me ka hemahema.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Hui Kaahele US. Pepa Pane Kaahele US. https://www.ustravel.org/answersheet
