Kei te pēhia tō mahunga ina hoki koe ki te kāinga i te mahi i te tari i te rā katoa, e mau ana i te waka? I ētahi wā ka hoha te ao, kāore? Engari whakaarohia, mehemea ka taea e koe te wareware ki ēnei mea katoa, ka kimi wā ki te mahi i tētahi mea e pai ana ki a koe... he pānui pukapuka pea, he mahi māra, he haere rānei ki te tākaro kirikiti me ō hoa. Koinei te mea e kiia nei e tātou he 'hākinakina'.
He aha tēnei mahi whakangahau?
He whakarāpopototanga noa iho, ko te hākinakina he mahi e mahia ana e koe i tō wā waatea, hei whakangahau i a koe anō. Ehara i te mea me mahi e koe pērā i te mahi, engari he mea e pai ana ki a koe te mahi.
He rerekē ēnei tetahi i tetahi. Ko ētahi e pai ana ki te whakato putiputi ki te māra, ko ētahi e pai ana ki te kohikohi i ngā tāmati tawhito. Ko ētahi e kitea ana te harikoa i roto i te tuhi, ko ētahi i roto i te waiata. I ētahi wā, ko ngā mahi marino pēnei i te pānui pukapuka, te tunu kai, te hikoi i te taiao, te whakaaroaro rānei, he mea pai hei whakangahau. Ko te mea nui ko te mea e hari ai koe.
He aha ngā painga hauora o tētahi mahi whakangahau?
Ko te whakapau i te wā ki te mahi i tētahi mea e arohaina ana e koe, ehara i te mea ka harikoa koe, engari he maha hoki ngā painga mō tō hauora tinana me tō hauora hinengaro. I tēnei ao tere haere o te ao, he uaua ki te kimi wā mō tētahi mahi whakangahau. Engari kia kite tātou i te nui o te uara o taua wā iti ki a koe.
Ka whakaiti i te ahotea.
Koinei tētahi o ngā painga nui o tētahi mahi whakangahau. Ina uru koe ki tētahi mea e arohaina ana e koe, ka warewarehia ngā raruraru koretake katoa i roto i tōu mahunga me ngā raruraru o te mahi mō tētahi wā.
E ai ki te pūtaiao, ina pāngia tātou e te ahotea, ka puta he homoni e te tinana e kiia nei ko te "Cortisol". Ka kiia hoki tēnei ko te "hormone ahotea." Kua kitea e ngā rangahau ina uru koe ki tētahi mahi whakangahau, ka tino heke te taumata "Cortisol". Ko te tikanga ka māmā ake tō hinengaro me tō tinana.
Ka whakapiki ake i te oranga hinengaro whānui
I kitea i roto i tētahi rangahau i mahia i Aotearoa, he pai te waiaro o te hunga e whai wāhi ana ki ngā mahi auaha i ia wā, i ia wā. Ko te hunga i mahi i tētahi mea auaha i pārekareka ki a rātou i ētahi rā, i harikoa ake, ā, i hou ake ō rātou whakaaro mō rātou anō.
Waihoki, ko te hunga e whakatapua ana i te wā ki tētahi mahi whakangahau he iti ake te tūponotanga ka pāngia e te pouri . Mā ēnei mahi ka noho harikoa ake koe, ka noho marino ake hoki.
Ka whakapai ake hoki i te hauora tinana
Mena he mahi ā-tinana tōu mahi whakangahau, ka rua, ka toru rānei ngā painga. Me titiro tātou ki tētahi ripanga iti kia mārama ai tātou ki tēnei.
| Te āhua o te mahi whakangahau | Ngā painga ā-tinana |
|---|---|
| Korikori tinana (hei tauira, te hikoi, te oma, te kanikani, te tākaro hākinakina, te māra) | - Te whakahaere i te toto toto. - Te pupuri i te tere o te manawa hauora. - Te whakahaere i te taupū papatipu tinana (BMI). - Āwhina ki te whakahaere i te taumaha o te tinana. |
| Ngā mahi e pā ana ki te taiao (hei tauira, te hikoi, te hikoi i te takutai moana) | - Mā te whakapau i te 10 meneti ia rā ki te taiao ka nui ake te harikoa. - Ka pai ake te kaha ki te arotahi. |
| Ngā mahi e wero ana i te roro (hei tauira, te pānui pukapuka, te whakaoti panga, te ako i tētahi reo hou, te tākaro hēki) | - Ka pai ake te mahi a te roro. - Ka pai ake te mahara. - Ka piki ake te whakapono ki a ia anō. |
Ka whakapakari i ngā whanaungatanga pāpori
Ka taea e tātou te noho mokemoke i ngā wā rerekē o ō tātou oranga. Ehara i te mea he raruraru nui mō tētahi wā. Engari he tino kino te noho mokemoke mō te wā roa ki te hauora tinana, hinengaro, me te hinengaro.
Kei te whakaatu ngā rangahau he kino ake te noho mokemoke mō te wā roa ki te tinana i te momi hikareti 15 i te rā . He rite tonu te morearea.
He huarahi pai te takaro hākinakina hei whawhai i te mokemoke. Ina koa mēnā ka uru atu koe ki tētahi rōpū (hei tauira, he tīma kirikiti, he karapu pukapuka, he Shramadan), ka tūtaki koe ki ngā hoa hou e rite ana ō hiahia ki a kōrua. Ehara i te mea ka whakapai ake i ō pūkenga kōrero anake, engari ka āwhina anō hoki i a koe ki te wikitoria i ngā kare ā-roto o te mokemoke.
Nā... me pēhea te kimi i te wā?
Inaianei kei te whakaaro pea koe, "Aue, me ēnei mahi katoa, kei hea ahau e whai wā ai mō tēnā?" He pono. He uaua te kimi wā mō tētahi mahi whakangahau me te oranga pukumahi. Engari, ehara i te mea kāore e taea. Anei ētahi tohutohu:
- Kāore koe e hiahia ki te mahi i tēnei i ia rā: Kaua e whakaaro me whakarite e koe he haora, he rua rānei i ia rā. Tērā pea he taumahatanga. Engari, me whakarite kia torutoru hāora i te wiki, kia rua rānei ngā rā i te marama. Tīmata iti.
- Whakamahia ngā wā whakatā poto: Engari i te whakapau i tō wā waatea ki ngā pāpāho pāpori , pānuihia ētahi whārangi o te pukapuka, hikoi i te māra, whakarongo rānei ki tētahi podcast e pai ana ki a koe. Ahakoa he 10-15 meneti ka taea te hanga rerekētanga nui.
- Tāutuhia ngā mea e moumou taima ana: Whakaarohia marietia ngā mea e pau ana i a koe i te nuinga o te rā. Tērā pea he nui ake te wā e pau ana i tō whakaaro mā te mātakitaki pouaka whakaata, mā te tirotiro rānei i ngā pāpāho pāpori. Tirohia mēnā ka taea e koe te whakapau i tētahi wāhanga iti noa iho o taua wā ki te mahi i tētahi mea e tino pārekareka ana ki a koe, ā, ka hari ai koe.
Mena he āwangawanga āu mō tō hauora hinengaro, mēnā rānei kei te pāngia koe e te ahotea nui me te pouri, kaua e wehi ki te kōrero ki tō tākuta mō tēnā. Ahakoa he whakaaro pai te tīmata i tētahi mahi whakangahau, he rite tonu te hiranga o te rapu tohutohu hauora.
Karere Tangohia ki te Kāinga
- Ehara te mahi whakangahau i te moumou taima. He haumitanga nui ki tō hauora hinengaro me tō hauora tinana.
- Ko te hākinakina te rongoā taiao pai rawa atu hei whakaiti i te ahotea me te pouri.
- Mā te mahi whakangahau, ka taea e koe te tūtaki ki ngā hoa hou, te whakapai ake i ngā whanaungatanga pāpori, me te wikitoria i te mokemoke.
- Kaua e ngākau pōuri nā te mea "kāore he wā" i a koe. Ahakoa he 15-20 meneti ia rā, he nui. Tīmatahia he mea iti, he mea ngāwari māu.
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