Kua mōhio pea koe ki te ahua o te
ngenge me te hiamoe i ia ata ina ara ake koe. He uaua pea te tīmata i tō rā, tika? Engari whakaarohia he tikanga tino māmā, ngāwari hoki ka taea te whakarerekē i ēnei mea katoa. Ko
te hikoi i te ata. Ehara i te mea he pai tēnei mō tō rā anake, engari mō tō oranga katoa. Kia kite tātou he aha ngā painga whakamiharo ka puta mai i tēnei tikanga iti ki tō tinana me tō hinengaro.
Ngā painga hauora whakamiharo o te hikoi i te ata
He kupu ngāwari noa iho, he taonga te hikoi i te ata ka hoatu e koe ki a koe anō. Kua kitea e ētahi rangahau
he haora noa iho o te hikoi tere i te rā ka taea te tāpiri atu ki te rua hāora ki tō oranga . Ehara i te mea koinā anake, engari ki te hanga e koe tēnei tikanga hei tikanga o ia rā, ka whiwhi koe i ētahi atu painga.
- Ka tino marino koe, ka harikoa hoki i te roanga o te rā.
- Ka whakaitihia te mōrearea o te pāngia e te mate manawa , te whiu , te mate huka , me ētahi momo mate pukupuku .
- Ka mārama ake te hinengaro me te hinengaro.
- Ka whakahaeretia te toto toto tiketike .
- Ka whiwhi te tinana i te kaha me te pūngao pai.
- Ka pai ake te mahara, ā, ka whakaitihia te mōrearea o ngā mate pēnei i te mate wareware e pā mai ana i te kaumātuatanga.
- Ka tino pai ake te hauora hinengaro me te hauora kare ā-roto.
- Ka ārai i te pikinga taumaha koretake.
Mō ngā hua tino pai, ngana ki te whakamātau i te hikoi pēnei mō te 150 meneti pea i te wiki (arā, 30 meneti ia rā, e rima ngā rā o te wiki).
| Painga | Me pēhea te tupu? (Me pēhea te tupu?) |
|---|
| Te pikinga o te ārai mate | Mā te hikoi i ia rā ka whakaiti i te tūponotanga o te pāngia e te makariri me te rewharewha. E whakaatu ana ngā rangahau ko te hunga e hikoi ana mō te 20 meneti i te rā, e 5 ngā rā i te wiki, ka iti ake te maha o ngā rā e pāngia ana e te mate, e 43%. Ahakoa ka pāngia rātou, he iti ake te kaha o ō rātou tohumate. |
| Te whakapai ake i te rere o te toto | Ina hikoi koe, ka piki ake te tere o tō manawa, ka heke hoki tō toto toto. Ka taea e tēnei te whakapai ake i te hauora o tō manawa i roto i te wā. Mā te hikoi e 2 maero (3.2 kiromita) i te rā ka taea te whakaiti i tō tupono ki te whiu. |
| Tautoko tahi | Ina hikoi koe, ka neke ō hononga. Mā tēnei nekehanga ka pai ake te rere o ngā matūkai me te hāora ki ngā hononga. Ka whakaitihia te mamae o ngā hononga, ā, ka pai ake hoki te mahi a aua hononga. |
| Te whakapakari uaua | Mā te hikoi i te ata ka whakapakari i ngā uaua o ō waewae me tō puku. Mā ngā uaua kaha ka whakapai ake i tō kaha me tō hauora whānui. |
| Te whakaiti i te mōrearea o te mate a Alzheimer | I whakaatuhia i roto i tētahi rangahau i ngā tāne i waenga i te 71 ki te 93 tau te pakeke, ko te hunga i hikoi neke atu i te maero (400 mita) i ia rā, he iti ake te tūponotanga ki te pāngia e te mate wareware me te mate a Alzheimer. Ahakoa ngā hikoi poto, auau hoki, he pai mō tō hinengaro me tō tinana. |
Ka āwhina ngā hikoi o te ata ki te hauora hinengaro
He pānga whakamiharo te ara ake i te ata me te hikoi ki tō hauora hinengaro. He maha ngā rangahau e whakaatu ana ko te hikoi
mō te 20-30 meneti , neke atu rānei, te huarahi pai ki te whai hua i tō rā. He mea nui kia mahia tēnei i te iti rawa i te 5 ngā rā o te wiki. Mā te hikoi i te ata ka āwhina i a koe ki te tīmata me te whakamutu i tō rā me te hinengaro harikoa. Ka taea hoki e ia te whakanui ake i tō
auahatanga . Kua kite pea koe he maha atu ngā whakaaro hou ka puta ake i a koe e hikoi ana i tō wā e noho puku ana. Mā te hikoi ka āwhina i a koe ki te moe pai ake, ka taea ai e tēnei te āwhina i a koe ki te oho ake me te hou ake i te ata e whai ake nei.
Te Mahi a ngā "Homoni Whakaharikoa"
Ina hikoi koe, ina mahi rānei i ētahi atu momo korikori tinana, ka tukuna e tō tinana ētahi homoni hei mea i a koe kia harikoa, kia marino hoki, i te hinengaro me te kare ā-roto.
- Dopamine:Ka whakaitihia te ahotea me te pouri mā tēnei.
- Serotonin: Ka āwhina tēnei i a koe kia pai ake te moe, ā, ka whakapai ake hoki i tō wairua.
- Testosterone: Ka āwhina i ngā tāne ki te whakawhanake i te kaha me te papatipu uaua.
- Estrogen: Ka taea te whakaiti i ngā tohu o te paheketanga i roto i ngā wāhine.
Āe, me pēhea te tīmata i tēnei tikanga?
Mō te tangata e ara wawe ana, e ara pō ana, he uaua pea te ara wawe. Engari ki te hiahia koe kia noho hei wāhanga o tō oranga te hikoi i te ata, he maha ngā huarahi hei whakatenatena i a koe anō.
- Whakapaia ō kākahu i te pō i mua: Whakapaia ō kākahu hikoi me ō hu i te pō i mua. Kātahi ka ara ake koe i te ata ka kakahuria.
- Waihangahia he rārangi waiata hei whakahari i a koe: Whakatangihia ētahi o ō waiata tino pai, ka hikoi. Mā tēnei ka iti ake tō ngenge.
- Te totoro i mua me muri i te hikoi: He tino pai te mahi i ētahi mahi totoro i mua me muri i te hikoi mō ō uaua.
- Kia tūpato i a koe e hikoi ana i te pōuri: Ki te hikoi koe i te pōuri i te ata, kakahuria he kākahu whakaata kia kitea ai koe e ngā waka. Kia mahara hoki ki te hikoi i te taha o te rori i ngā wā katoa e taea ana.
- Hīkoi i ngā ara rerekē: Engari i te hīkoi i te ara kotahi i ia rā, hīkoi i ngā ara hou me ngā taiao hou. Kātahi ka taea e koe te tumanako ki tētahi mea hou i ia ata.
Kaua e manukanuka kei ngaro tetahi rā. He mea noa tēnā. Tīmata anō i te rā e whai ake nei. Ko te mea nui ko te tīmata me te mea e tika ana mō tō tinana me te mea ka taea e koe te mahi. Whakanuia mārire te tawhiti me te wā e hikoi ai koe. Mena he raruraru hauora tōu, he pai ake te kōrero ki tō tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana pēnei.
Karere Tangohia ki te Kāinga
- He tino māmā te hikoi i te ata, ā, he pai mō te hauora tinana me te hauora hinengaro.
- Tīmata mā te iti. Tīmata ki te 15-20 meneti ia rā, kātahi ka whakanuia haeretia te wā.
- Ko te mea nui kia mau tonu tēnei mahi. Kia rima ngā rā o te wiki.
- Mahia ngā mea iti (pēnei i te whakakakahu, te whakarongo puoro) hei āwhina i a koe ki te whakarite i tēnei hei tikanga.
- Whakarongo ki tō tinana. Mena he āwangawanga hauora āu, kōrero ki tō tākuta i mua i te tīmatanga o te whakakori tinana.
Te hikoi i te ata, ngā painga hauora, te whakakori tinana, te hauora hinengaro, te whakaiti taumaha, te mate ngakau, te mate huka
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