I ēnei rā, ko te kupu 'Auetanga' he mea e rangona tonutia ana e tātou, ā, te āhua nei kua noho hei wāhanga o ō tātou oranga, tika? Me ēnei mea katoa, te mahi i te tari, ngā raruraru i te kāinga, te mātauranga o ngā tamariki, ngā raruraru pūtea ... Kua noho hei mea noa te rongo i te taumaha nui ki runga i ō tātou mahunga me te pēhanga nui ki ō tātou ngākau. Ina piki ake tēnei ahotea hinengaro, kāore e mutu noa. Ka tīmata hoki te whakaputa i ngā mate maha ki roto i ō tātou tinana. Ka pāngia tonu tātou e te ānini, ka noho kore ora, ka kore e taea te moe pai, ka riri. I ngā wā pēnei, he tokomaha o tātou e whakaaro ana ka taea e tātou te whakaiti i tēnei mā te tango rongoā, te moe rānei. Engari i mōhio koe ko te otinga pai rawa atu, te otinga tino taiao, me te otinga roa mō tēnei ahotea hinengaro kei roto i ō tātou tinana? Ko te whakakori tinana tēnā.
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He pēhea te whakaiti i te ahotea e te whakakori tinana?
E mōhio ana tātou katoa he pai te whakakori tinana mō tātou. Engari me pēhea e whakaiti ai i te ahotea? He tino māmā te pūtaiao kei muri i tēnei.
Whakaarohia, ina whakakorikori tinana tātou, arā, ina hikoi, ina oma, ina kanikani rānei kia werawera tātou, ka puta mai ētahi matū tino motuhake i roto i tō tātou roro. Ka karangatia ēnei he endorphins . Ka karangatia ēnei he 'hormones of feeling-good' . Pērā i te rongoā mamae, ka whakaitihia e ēnei endorphins te ahotea me te pouri i roto i ō tātou hinengaro, ā, ka kawea mai he harikoa me te whakangā ki roto i ō tātou hinengaro. Kei te mahara koe ki te āhua o tō whakangā i muri i te whakakorikori tinana uaua? Nā ēnei endorphins tēnā.
Waihoki, ka āwhina te whakakori tinana ki te whakaiti i te taumata o te 'hormone ahotea' e kiia nei ko te cortisol, he tino take o te ahotea. Nō reira, i te mea ka whakapiki ake i ngā homoni harikoa i tetahi taha, ka whakaitihia hoki ngā homoni ahotea i tetahi taha, ka waiho te whakakori tinana hei patu pai hei whawhai i te ahotea.
Anei ētahi painga nui o te whakakori tinana!
Haunga te whakaiti i te ahotea, he maha ngā painga o te whakakori tinana auau mō te tinana me te hinengaro. Me titiro tātou ki ētahi o ngā mea tino nui.
| Painga | I roto i ngā kupu māmā noa iho... |
|---|---|
| Pō mārie. | He uaua ki a koe te moe i te pō nā te ahotea? Mā te whakakori tinana auau koe e āwhina kia moe hōhonu, kia okioki hoki. |
| Hauora o te ngākau | Ka whakahaere i te toto toto tiketike me ngā taumata cholesterol, ā, ka whakaiti i te mōrearea o te mate ngakau. |
| Te kaha tinana kua piki ake | Ahakoa ka ahua hoha pea i te tīmatanga, ki te mahi tonu koe, ka hou, ka ora anō hoki koe i te roanga o te rā. |
| Te whakahaere i te taumaha tinana | Ka āwhina i te pupuri i te taumaha hauora, he mea tino nui hoki mō te hauora hinengaro. |
| Te whakapakari i te ārai mate | Ka whakapakari i te pūnaha ārai mate o te tinana hei ārai i te makariri me te maremare auau. |
| Te whakanui ake i te whakapono ki a ia anō | Ina pai te āhua o tō tinana, ā, ka mōhio koe ka taea e koe te mahi i tetahi mea, ka pai tō whakaaro mōu anō, ka piki hoki tō whakapono ki a koe anō. |
| Te kaha ki te whakaae | He rite te whakakori tinana ki te whakaaroaro i roto i te nekehanga, e whakapai ake ana i te kaha ki te arotahi me te arotahi. |
He aha te whanaungatanga i waenga i te werawera me te ārai mate?
Ki tā ētahi he pai rawa te werawera nui hei whakakori tinana, ā, he nui te ngako ka tahuna. Kāore i te tino pono tēnā. Ko te mahi matua o te werawera he whakamatao i te tinana, ka wera ake i te wā e whakakori tinana ana. Ko te nui o te werawera ka puta mai i a koe, ka whakawhirinaki ki ngā mea pēnei i te momo tinana me te pāmahana o te taiao.
Engari te ārai mateHe hononga tika tō te pūnaha ki te whakakori tinana. I mōhio koe? Mā te whakakori tinana ngāwari , pērā i te hikoi tere mō ētahi meneti, ka whakapakari i ngā pūtau whawhai mate o te tinana mō te wā poto. Mā tēnei ka āwhina i a koe kia iti ake te pāngia e te mate.
Engari kia maumahara, ko te nui rawa o te whakakori tinana, i tua atu i tā te tinana e kaha ai, ka pā kino ki a koe. Ka ngoikore pea tō pūnaha ārai mate, ka piki ake hoki te tūponotanga o te mate. Nō reira, he pai ake te mahi i ngā mea katoa i roto i te āhua taurite.
Me pēhea te whiriwhiri i te korikori tinana tika hei poroporoaki ki te ahotea?
Koinei te pātai tino nui. "He aha te momo whakakori tinana me mahi e au?" Kāore he whakakori tinana kotahi e pai ana mō te katoa. Ko ētahi e pai ana ki te oma, ko ētahi e pai ana ki te kanikani. Ko te mea nui ko te whiriwhiri i tētahi mea e pai ana ki a koe, ā, ka taea tonu te mahi .
Korikori Tinana/Aerobic
He mahi whakakori tinana ēnei hei whakanui ake i te tere o te manawa me te tere o te manawa. He tino pai mō te whakaputa i ngā endorphins.
- Hīkoi tere
- Te oma tere, te oma rānei
- Kauhoe
- Pahikara
- Te kanikani ki tētahi waiata
Whakangungu Kaha
Ka whakapakari ēnei mea i ngā uaua. Ina kaha ngā uaua, ka tere ake te pākia o te tinana.
- Te hiki taumaha
- Ngā mahi whakapakari tinana pēnei i te pana-ake me te squats
- Te whakamahi i ngā whitiki ātete
Ngā Mahi Whakangungu Hinengaro-Tinana
He tino pai ēnei mō te whakaiti i te ahotea nā te mea e whakakotahi ana i ngā tū ā-tinana, te manawa, me te whakaaroaro.
- Yoga
- Tai Chi
- Pilates
Āe, kei hea koe ka tīmata ai ināianei?
Kaua e whakaaro nui. Kāore koe e hiahia ki te haere ki te whare takaro tinana. Tīmata noa i te iti.
1. Tīmata iti: Whakatakotoria he 15-20 meneti ia rā, e 3 ngā rā o te wiki. Kia tau hei tikanga, āta whakanuia te wā.
2. Whakatakotoria hei tikanga: Ki te taea, whakakori tinana i te wā kotahi i ia rā. Mā te mahi i tēnei i te ata ka āwhina i a koe kia mau tonu te hihiko i te roanga o te rā.
3. Kaua e wareware ki te whakamahana me te whakamatao:He mea nui kia whakamahana mō te 5 meneti i mua i te tīmatanga o te korikori tinana, ā, kia whakamatao i muri iho. Mā tēnei ka āwhina i te ārai i ngā whara.
4. Whakarongo ki tō tinana: Ki te kore koe e pai ki te āhua, ki te mamae rānei, kaua e akiaki i a koe anō . Okioki noa iho.
5. Rapua he tohutohu hauora: Mena he mate pūmau tōu, pērā i te mate manawa, te mate huka, te momona rānei, neke atu rānei i te 40 tau te pakeke, ā, kāore anō kia whakakorikori tinana i mua, he pai ake, he haumaru hoki te kōrero ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakorikori tinana hou.
Karere Tangohia ki te Kāinga
- He raruraru te ahotea mō te tini o te tangata i ēnei rā. He huarahi kaha, he huarahi taiao hoki te whakakori tinana hei whakatau i tēnei.
- Ina whakakorikori tinana tātou, ka whakaputahia e tō tātou roro ngā 'hormone harikoa' (endorphins) ā, ka whakaitihia ngā taumata o ngā 'hormone ahotea' (cortisol).
- Kāore koe e hiahia ki te haere ki te whare takaro tinana hei whakakorikori tinana. Ahakoa te hikoi tere, te kanikani i te kāinga, te māra rānei, he momo whakakorikori tinana pai tonu.
- Ko te mea nui ko te whiriwhiri i tētahi mea e pai ana ki a koe, ā, ka taea tonu e koe te mahi.
- Tīmata iti, whakarongo ki tō tinana, kātahi ka whakanui haere i te wā e whakakorikori ana koe.
- Mena he āwangawanga hauora āu, he mea tino nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kaupapa whakakori tinana.
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