Nō nā tata nei a Ruwan (32 tau te pakeke) i tae mai ki taku whare hauora me te tino ngenge me te manukanuka. He kaihanga pūmanawa a Ruwan e mahi ana i mua i te rorohiko mō te 10 hāora ia rā.
"E Tākuta Priya, kua nui haere taku taumaha, ā, kua ngoikore te tinana. E mōhio ana ahau me whakakorikori tinana ahau. Ahakoa e whakaaro tonu ana ahau ka tīmata āpōpō, ka tino mangere ahau i te ata. Ka ngaro ahau i te wiki i muri i taku mahi i te rā kotahi. Me pēhea taku wikitoria i tēnei mangere, me te whakatau kia haere tonu taku whakakorikori tinana, e Tākuta?" i pātai a Ruwan.
I titiro atu ahau ki a Ruwan, ā, ka mea atu ahau me te ataata hoa. "E Ruwan, ko te raruraru matua e pā ana ki te miriona tāngata huri noa i te ao, ehara i te mea ko koe anake, ko te hanga hihiri mō te whakakori tinana . Kāore koe e hiahia ki te tīmata whakakori tinana me ngā tikanga tino uaua. Ki te tinihanga koe i tō roro me te tīmata me ngā mahi māmā, ka taea e koe te wikitoria i tēnei hoha. Me kōrero tāua mō tēnei i tēnei rā tonu."
🚨 Ngā Tohu Whero hei Tūpato i te Wā e Whakakorikori Ana
Ahakoa he tino pai te whakakori tinana mō te tinana, ki te puta mai ngā tohu e whai ake nei i a koe e whakakori tinana ana, me mutu tonu te whakakori tinana ka rapu awhina hauora:
- Te rongo i te pēhanga kaha, te kikī, te mamae rānei i waenganui o te uma (he tohu matua tēnei o te mate manawa).
- Te ānini o te upoko, te whanoke, te ngoikore rānei (tērā pea nā te matewai, te iti rānei o te huka toto).
- Te poto o te manawa tae noa ki te kore e taea te manawa.
- Te tere ohorere, te pāorooro rānei o te ngakau (palpitations).
- Te mamae ohorere, koi, me te kino i ngā hononga, i ngā uaua rānei.
He aha koe i mangere ai ki te whakakori tinana?
Ko te tikanga, he pai ake ki ō tātou tinana te okioki me te whakapau kaha iti noa iho. Ina roa tātou kāore i te whakakorikori tinana, ka mōhio te roro he "mahi uaua" te whakakorikori tinana, ā, ka hoha.
Hei tāpiritanga:
- Te whakatakoto i ngā whāinga nui, ehara i te mea MAAMATI: te oma mō te haora, te hiki taumaha rānei i te rā tuatahi.
- Te whai wāhi atu ki ngā mahi kāore e pai ki a rātou: Te ngana ki te akiaki i tētahi kāore e pai ki te haere ki te whare takaro kia haere ki te whare takaro.
- Te tumanako ki ngā hua inamata: Te pouri ina kore e ngaro tō taumaha i roto i te wiki.
5 ngā huarahi whai hua hei akiaki i a koe ki te whakakori tinana
Whāia ēnei tohutohu hei pupuri i tō mahinga whakakori tinana:
1. Tīmata iti (Te Ture 10-Meneti)
Kaua e whakarite he whakangungu kotahi hāora te roa i te rā tuatahi. Tīmata ki te hikoi tere 10 meneti i te rā. Kāore e uaua ki te tinana te mahi i ngā meneti 10, kia kore ai e mangere te roro. Kātahi ka whakanuia haeretia ki te 20, ki te 30 meneti rānei.
2. Whakatakotoria ngā whāinga SMART
Me māmā, me mārama hoki ō whāinga:
- S (Motuhake): "E hikoi ana ahau i te ata e toru ngā rā o te wiki."
- M (Ine): "E 5,000 ngā hikoinga ka hikoi ahau i te rā."
- A (Ka Taea te Whakatutuki): Kaua e whakaaro ki te whakaheke i te 5 kirokaramu i te wiki tuatahi, engari me whai kia whakahekehia te 1 kirokaramu ia marama.
- R (E tika ana): Kōwhiria ngā mahi whakakori tinana e tika ana mō tō taumata hauora.
- T (Heihere-wā): "Ka ngaro taku taumaha e 3 kirokaramu i roto i ngā marama e 3."
3. Kōwhiria tētahi mahi e pai ana ki a koe.
Ehara i te mea ko te haere ki te whare takaro me te hiki taumaha anake te tikanga o te whakakorikori tinana. Kōwhiria tētahi mahi e pai ana ki a koe, pērā i te kaukau, te tākaro pēnitimana, te eke pahikara, te kanikani, te yoga rānei.
4. Mahi tahi me tētahi Hoa Whakahaere Kawenga
He nui ake te whai hua o te whakakorikori tinana me te hoa, me te whānau rānei, i te whakakorikori tinana takitahi.
5. Tuhia te ahunga whakamua o ia rā
Aroturuki i tō ahunga whakamua i ia rā mā te whakamahi i tētahi taputapu aroturuki hikoi, i tētahi mātaaratanga rānei. Mā te kitenga i te ahunga whakamua ka tukuna te dopamine i roto i te roro, ka akiaki i a koe ki te mahi i ētahi atu mea.
Te wā whakakori tinana e taunakitia ana mō ngā pakeke (tohutohu a te NHS)
E taunaki ana te Whakahaere Hauora o te Ao me te NHS i ngā mahi o ia rā mō ngā pakeke 19-64 tau te pakeke:
| Momo whakakori tinana | Te wā iti rawa i tūtohutia | Ngā tauira |
|---|---|---|
| Whakakorikori Kaha Waenga | 150 meneti ia wiki (5 rā, 30 meneti ia rā) | Te hikoi tere, te eke pahikara, te kaukau, te kanikani |
| Kaha Kaha | 75 meneti ia wiki | Te oma, te kaukau tere, te tākaro whutupaoro, te tēnehi rānei |
| Ngā Mahi Whakakaha Uaua | 2 ngā rā o te wiki | Te hiki taumaha, te pana-ake, ngā mahi yoga |
Ngā Mea Me Mahi, Ngā Mea Kaua e Mahi
| ✔️ Ngā mea hei mahi (Mahi) | ❌ Ngā mea kāore e tika ana |
|---|---|
| Inumia he nui te wai i mua atu, i muri hoki i te whakakori tinana hei ārai i te matewai. | Mena kei a koe ngā mate kino kāore e pangia, ngā mate ngakau rānei, kaua e whakarerekē noa i te mahi whakakori tinana me te kore he tohutohu hauora. |
| Kia tino whakamahana koe i mua i te tīmatanga o te korikori tinana, ā, kia tino whakamatao i muri iho. | Kaua e akiaki i a koe ki te whakakorikori tinana ina tino ngenge koe, ina rānei i ngā rā e mate ana koe (me okioki te tinana). |
| Waihangahia he wāhi hei hikoi i ia rā (hei tauira, te whakamahi i ngā arawhata noa hei utu mō ngā arawhata hikoi). | Kaua e noho ki te wāhi kotahi mō te neke atu i te 2 hāora i te wā kotahi; whakatika ka hikoi mō te iti rawa i te 5 meneti. |
❓ Ētahi atu pātai pea āu (FAQ)
Ko te ata, ko te ahiahi rānei te wā pai rawa atu hei whakakorikori tinana? ▼
Kāore he wā tino pai mō te whakakori tinana. Ko te mea nui kia mahi tonu, i te wā e tika ana mō tō kaupapa o ia rā.
He mea noa te mamae o ngā uaua i muri i te whakakori tinana? ▼
Ae, he mea noa te mamae o te uaua (DOMS) ina tīmata koe ki te whakakorikori tinana, ina whakanuia rānei te kaha. Ka memeha noa iho i roto i ngā rā e 2-3.
He mea nui ake te whakakori tinana, te kai rānei, mō te whakaiti taumaha? ▼
Ko te whakaiti taumaha he 80% te kai (te whakaiti i te kaha o te kai) me te 20% te whakakori tinana. Engari he mea nui te mahi ngātahi i ngā mea e rua kia noho hauora ai, kia ārai ai hoki i te pikinga o te taumaha.
He aha te tūponotanga hauora tino kino e puta mai ana i te kore whakakori tinana? ▼
Ko te kore whakakori tinana, te noho noa rānei, ka nui ake te mōrearea o te mate huka momo 2, te toto toto tiketike, te mate ngakau, te whiu, me ētahi mate pukupuku.
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