Kua maha pea ngā wā kua rongo koe i tēnei kupu: 'Me whakakorikori tinana koe, he pai mōu.' Engari kua whakaarohia e koe he nui atu ngā mahi a te whakakorikori tinana i te pupuri noa i a koe kia ora tinana? Ka whakarei ake i tō wairua, ka whakanui ake i ō taumata pūngao, ā, ka whakapai ake i te kounga o tō oranga whānui. Me tūhura tātou he aha te whakatau pai rawa atu mōu ake ko te whakahāngai i te nekehanga.
He aha tātou katoa me whakakorikori tinana? He aha ngā painga?
He kupu ngāwari, he taonga te whakakori tinana mō te tinana me te hinengaro. E taunaki ana ngā tohunga hauora kia whakakori tinana te katoa, inā koa i te wā taitamariki, kia kotahi te haora i ia rā hei whakakorikori tinana hei whakaoho i te manawa. Heoi anō, kāore i te roa rawa te wā ki te tīmata, ahakoa tō tau. Me titiro tātou ki ngā painga matua.
1. He Hinengaro Koi Ake, he Moe Pai Ake!
- Hauora me te ako o te roro : I mōhio koe ka piki ake te rere o te toto ki te roro mā te whakakorikori tinana? Mā tēnei ka nui ake te hāora e whiwhi ai tō roro, ka whakapai ake i te mahara, te arotahi, me tō kaha ki te pupuri i ngā mōhiotanga hou.
- Moe pai ake: Kei te raru koe i te kore okiokinga i te pō? Mā te whakakori tinana koe e tere ake ai te moe, ā, ka pai ake hoki te kounga o tō okiokinga.
- Oranga hinengaro : Ina whakakori tinana koe, ka tukuna e tō roro ngā endorphins me ngā neurotransmitters , e mahi ana hei whakaara ake i te wairua. Ka āwhina tēnei i a koe ki te whakahaere i te ahotea, te manukanuka, me te pouri, ā, ka whakaiti nui i te mōrearea o ngā āhuatanga pēnei i te pouri haumanu .
- Te Whakamānawa ki a Koe Anō: Ahakoa ka eke koe ki tētahi taumata teitei ake i roto i te oma 100 mita, ka mōhio rānei koe ki tētahi pūkenga tinana hou, mā te whakatutuki i ēnei whāinga ka hanga i te whakapono ki a koe anō, ā, ka āwhina i a koe kia pai te noho mōu anō.
2. Te Pupuri i te Taumaha Hauora me te Ārai i te Mate
- Taumaha hauora : Mā te whakakorikori tinana auau ka ārai i te kohikohinga ngako nui, ka māmā ake te pupuri i te taumaha hauora.
- Te ārai i ngā mate: Ka taea e te noho noa te whakanui ake i te mōrearea o te mate huka momo 2 , te mate ngakau, me te toto toto tiketike. Mā te whakakori tinana tonu ka rite ki te whakangungu hei ārai i ēnei mate mau tonu.
- Ngā wheua kaha ake: Mā ngā mahi taumaha me ngā mahi whai pānga nui pērā i te oma, te whakangungu kaha rānei ka āwhina i te hanga i te kiato o te wheua, he mea nui tēnei hei ārai i ngā whati i muri mai i te ao.
3. Kia mau tonu te kaha i a koe e pakeke haere ana
Ahakoa te āhua nei he tawhiti rawa, ko ngā tikanga whakakori tinana e hangaia ana e koe i tēnei rā ka whakatau i te kounga o tō oranga ā muri ake nei.
- Te kounga o te oranga: Mā te noho kaha ka taea e koe te noho motuhake me te pārekareka ki ngā mahi e pai ana ki a koe i a koe e pakeke haere ana.
- Hauora hinengaro: Mā te nekeneke haere tonu ka āwhina i te ārai i te hekenga o te hinengaro e pā ana ki te koroheketanga, tae atu ki ngā āhuatanga pēnei i te mate a Alzheimer.
- Taurite me te haumaru: Mā te whakapakari ake i te kaha o te uho me te taurite ka tino whakaiti i te mōrearea o te hinganga ā-tūpono i ō tau e whai ake nei.
"Whakaarohia pēnei: kotahi noa te tikanga o ia rā ka puta he hua e kore e taea te rite e tetahi pire. He rongoā tūturu te korikori tinana!"
He aha te mea e hanga ana i tētahi kaupapa whakakori tinana taurite?
Ko te mahere whakapakari tinana tino pai e toru ngā wāhanga:
1. Whakakorikori tinana
2. Whakangungu Kaha
3. Ngā Mahi Ngāwari
Me wehewehe tātou i ēnei.
1. Hauora mō te ngākau: Korikori ā-hauora
He uaua tō ngākau, ā, e pai ana ki a ia te whakakori tinana pai! Mā te whakakori tinana ka tere ake te tere o tō ngākau, ka kaha ake hoki tō manawa. Mā te whakakori tinana auau ka pai ake te mahi a tō ngākau me ō pukahukahu ki te pupuhi toto whai hāora puta noa i tō tinana.
Me pēhea te mahi i te whakakori tinana aerobic?
- Ngā hākinakina tīma: He huarahi pai ngā mahi pēnei i te poitūkohu, te whutupaoro, te netipōro rānei hei whakapau kaha mō te haora.
- Ngā mahi takitahi: Ki te pai koe ki te whakangungu takitahi, ngana ki te eke pahikara, ki te oma, ki te kaukau, ki te kanikani, ki te tēnehi, ki te hikoi tere rānei. Ahakoa te hikoi tere me te hoa, he whakangungu aerobic whai hua.
2. Te whakapakari i ō uaua: Te Whakangungu Kaha
Ka āwhina te whakangungu kaha ki te hanga i te papatipu me te mātotoru o te uaua, e tautoko ana i ō hononga me te tiaki i a koe mai i ngā whara.
Me pēhea te hanga kaha:
- Mō ngā ringa: He kōwhiringa pai te hoe, te hiki-ake, me te pana-ake.
- Mō ngā waewae: Mā te oma, te eke pahikara, te hikoi, te tūpekepeke, me te hiki waewae ka kaha tonu te tinana o raro.
- Mō tō uho: Ko te Yoga, ko te Pilates, ko te planks, me te crunches ngā paerewa koura mō te hanga i te pumau o te uho.
3. Te noho pukumahi: Ngā Mahi Ngāwari
Mā te ngāwari ka taea e ō hononga me ō uaua te neke i roto i tō rātou whānuitanga nekehanga katoa, me te kore e pakari.
Me pēhea te whakapai ake i te ngāwari:
- Ngā mahi toi whawhai pērā i te Karate.
- Pāreti, mahi takaro tinana rānei.
- He tino whai hua te yoga mō te totoro hōhonu me te ngāwari.
- Kia maumahara tonu ki te mahi i ngā totoro whakamatao i muri i tētahi whakangungu tinana hei whakapai ake i te nekenekehanga.
Me pēhea taku noho pūmau?
Ko te arai nui ko te ngaro o te hiahia. Ko te mea nui ko te kimi i ngā mahi e tino pārekareka ana ki a koe.
- Kimihia tō ngahau: Ki te kore koe e pai ki te oma, ngana ki te kanikani, ki te kaukau, ki te tākaro rānei i tētahi hākinakina tīma.
- Rapua te hihiri pāpori: Hono atu ki tētahi akomanga, kimihia rānei he 'hoa kawenga' hei hoa whakakorikori tinana.
- Tikina he tohutohu ngaio: Kōrero ki tētahi kaiwhakaako whare takaro, ki tētahi kaiako rānei, hei hanga i tētahi kaupapa e hāngai ana ki tō taumata hauora.
- Whakarongo ki tō tinana: Mena he āwangawanga hauora tōu, he mate rānei pērā i te mate huango, kōrero ki tō tākuta i mua i te tīmatanga i tētahi mahi hou. I Nirogi Lanka, ko te haumaru te mea nui rawa atu.
Te Karere Hei Whakahoki: Tīmata i Tēnei Rā!
He mārama he whakatau mohio, he whakatau whakarerekē i te ao te noho korikori tinana.
Ko te mea pai rawa atu mō te whakakori tinana, kāore e roa rawa te tīmatanga.
Tīmatahia mā te iti - mā te eke pahikara poto pea, mā te hikoi rānei i te poraka. Mena he hou koe ki te whakapakari tinana, tīmatahia mā te torutoru meneti i te rā, ka piki haere mārire ki te 60 meneti. Ka mihi tōu āhua ā muri ake nei ki a koe mō te kaha i whakapaua e koe i tēnei rā!
