Kei te whakaaro koe ki te whakaiti i tō taumaha? Ako atu mō tēnei mahi whakapakari tinana!

He tangata anō hoki koe e hiahia ana ki te whakaiti i te taumaha, kia noho ataahua, kia ora tonu? Kei te rapu koe i te wāhi tika. He tokomaha e whakaaro ana, hei whakaiti i te taumaha, me mahi noa koe i ngā mea pēnei i te oma me te pekepeke. Engari ko te mea pono, he āwhina nui te whakapakari i ō tātou uaua ki te whakahaere i te taumaha. I tēnei rā ka kōrero tātou mō ngā Mahi Whakangungu Kaha . He pai ēnei mahi ka taea te tīmata māu e ngana ana ki te whakaiti i te taumaha, engari mā te hunga katoa e hiahia ana ki te noho hauora.

He aha te hiranga o te whakangungu kaha?

He whakarāpopototanga noa iho, ko te whakangungu kaha he mahi e whakapakari ana, e whakanui ana hoki i te rahi o ngā uaua o te tinana. He mea tino nui tēnei mō te tangata e ngana ana ki te whakaiti i tōna taumaha, arā:

• Ka tahuna ake ngā kaora : He rite ō tātou uaua ki ngā 'mīhini' o roto i ō tātou tinana. I te pikinga ake o te papatipu uaua, ka piki ake hoki te tere o te tahunga o ngā kaora e ō tātou tinana, arā, ko te tikanga o tā tātou pākia o te tinana . Kātahi ka tahuna ake e tātou he kaora ahakoa kei te tū noa tātou, kei te moe. Kāore ianei tēnei i te āwhina nui ki te whakahaere i te taumaha?
• Āhua ataahua o te tinana: Ina whakaitihia tō taumaha, ka piko pea tō tinana i ētahi wā. Engari ina whakangungu koe i te tinana, ka piri ō uaua, ā, ka ataahua te āhua o tō tinana.
• Kaha ake te kaha me te manawanui: Mā ēnei mahi ka puta te kaha e hiahiatia ana hei mahi ngākau kore i te roanga o te rā, hei hiki i ngā taumaha, hei piki arawhata.
• Te whakapakari i ngā wheua: Ka whakapakari hoki ēnei mahi whakakori tinana i ō tātou wheua, arā, ka āwhina i a tātou ki te tiaki i a tātou mai i ngā mate pēnei i te osteoporosis e pā mai ana i te kaumātuatanga.

Whakaarohia, he aha te pai ake mēnā ka taea e koe te whakaiti i tō taumaha me te whakapakari i tō tinana me te whakapai ake i tō āhua tinana, kaua ko te whakaiti noa i tō taumaha?

Kia mōhio koe ki ēnei mea i mua i te tīmatanga o te whakakori tinana!

Āe, kua mārama koe i te hiranga o te whakangungu kaha. Engari i mua i tō whakapau kaha ki te hiki taumaha, me titiro tātou ki ēnei mea.

Kaua e wareware ki te tūtaki ki te tākuta!

Koinei te mea tino nui.I mua i te tīmatanga o tētahi kaupapa whakakori tinana, inā koa mēnā he mate hauora tōu (hei tauira, te mate manawa, te mate huka, te toto toto tiketike, ngā raruraru hononga), me kōrero koe ki tō tākuta whānau mō ētahi tohutohu.

"Kei te whakaaro ahau ki te tīmata i ētahi mahi whakapakari tinana. He rite tonu ki tōku āhua hauora o nāianei? He aha ngā mea me tino tupato ahau?"

Mā te tono, ka taea e koe te ārai i ngā raruraru koretake. Whakaarohia, mēnā he mate ngākau iti tōu, he raruraru hononga rānei kāore koe i te mōhio, ki te tīmata ohorere koe ki te whakakorikori tinana, ka raru pea, tika? Nō reira, he mea whakahau tēnei mahi.

Me pēhea te whakarite i tēnei whakangungu? (Ngā rā i te wiki me te okiokinga)

Ehara i te mea tika kia mahi i ia rā, i ia rā te whakangungu kaha. He pai ake te mahi i tēnei i ngā rā e toru o te wiki. Arā, me whakangungu koe i tētahi rā, ā, me okioki i te rā e whai ake nei. He mea nui rawa tēnei rā okiokinga. E mōhio ana koe he aha? He miro ririki ngā mea hanga o ō tātou uaua. Ina whakangungu tātou, ka pakaru ngā miro nei. Kāore he take e manukanuka ai, he mea noa. I te wā e okioki ana tātou, ka whakatika te tinana i tēnei kino, ā, ka kaha ake aua uaua i tō mua. He rite ki te whakapiri i te sima ki te pakitara pakaru, ka hanga anō, ka kaha ake. Nō reira, mā te tuku i ō uaua ki te okioki i te rā kotahi, ka nui ake te wā hei whakatika me te tipu. I ēnei rā okiokinga, ka taea e koe te mahi i tētahi mea pēnei i te hikoi māmā.

He mea nui te whakamahana me te whakamatao!

Kaua e tīmata tonu te hiki taumaha i mua i te tīmatanga o te whakakori tinana. Tuatahi, me mahi koe i ētahi whakakori tinana whakamahana mō te 5-10 meneti pea . Ka taea tēnei te oma tere i te wāhi kotahi, te hurihuri i ō ringaringa me ō waewae, te mahi rānei i ngā mahi aerobic māmā. Ka whakanui ake tēnei i te rere o te toto ki ō uaua me ō hononga, hei whakarite i a rātou mō te whakakori tinana. He rite ki te tīmata i tētahi motuka me te tuku i te mīhini kia whakamahana mō tētahi wā. Kaua hoki e mutu tonu i muri i te whakakori tinana. Me mahi koe i tētahi whakakori tinana whakamatao mō te 5-10 meneti pea . Ko te huarahi pai ki te mahi i tēnei ko te totoro mārire i ngā uaua i whakakori tinanatia e koe. Mā tēnei ka whakaiti i te kikī o ngā uaua, ka āwhina i tō tere o te ngakau kia hoki ki te noho noa, ā, ka māmā ake tō āhua.

Te Āhua Tika - Te Huarahi Pai rawa atu hei Ārai i ngā Whara!

He mea tino nui anō hoki tēnei. I te wā e mahi ana koe i tētahi mahi whakakori tinana, me mōhio koe ki te āhua tika o te mahi. Mēnā ka hē tāu mahi whakakori tinana, hei tauira, ki te piko koe i te hope i a koe e hiki ana i tētahi taumaha, ki te hē tāu whakatakoto i ō turi, he nui te tūponotanga ka pāngia koe e te mamae o te tuara, te mamae o te pakihiwi, ngā raruraru o te turi, me ētahi atu. Mēnā kāore koe i te tino mōhio ki te huarahi tika hei mahi i tētahi mahi whakakori tinana,Kaua e whakamā ki te pātai atu ki tō kaitohutohu whakahaere taumaha, ki tō kaiwhakangungu, ki tō kaiako hākinakina rānei mēnā kei te kura koe. I ētahi wā, ehara i te mea ko te huarahi pai rawa atu ki te mahi i tētahi mea te huarahi pai rawa atu. Ki te taea, he pai ake te mahi tahi me tētahi e mōhio ana koe mō ngā rā tuatahi. Ki te mea kei te ako koe mai i ngā ataata, kia tino mōhio kei roto i tētahi puna pono e whakaatu ana i ngā nekehanga tika ki a koe.

Me mahi āta ngā mahi whakakori tinana, ā, me manawa!

Ehara i te mea pai te tere i te wā e whakangungu ana koe i te kaha. Me ata mahi i ngā whakangungu katoa me te whakahaere. Kia mau tonu te whakahaere i te wā e hiki ana, e whakaheke ana rānei i te taumaha. Mā te ata mahi i aua whakangungu ka hoatu ki ō uaua te nui o te ahotea e tika ana, ā, ka whakaitihia hoki te tūponotanga o te whara. Ko tētahi atu mea nui ko te manawa . He maha ngā tāngata e pupuri ana i ō rātou manawa i a rātou e whakangungu ana. Ehara tēnā i te mea pai. Mā te pupuri i tō manawa i a koe e whakangungu ana ka whakanui ake i te pēhanga i roto i tō tinana, pērā i te pēhi i te paipa wai. Ka taea e tēnei te piki ohorere o tō toto toto , ā, ka ngoikore pea ētahi tāngata, ka pōuri rānei. Nō reira kia mahara:

• Mānu atu te manawa i te wā e mahi ana koe i te wāhanga tino uaua o te korikori tinana (hei tauira, te hiki i te taumaha).
• Mā te manawa mārire ki roto i a koe e mahi ana i te wāhanga māmā o te korikori tinana (hei tauira, te whakaheke i te taumaha).

Ahakoa me whakamahara koe i a koe anō ki tēnei mea kia taunga rā anō koe ki tēnei, he tino painga nui tēnā.

Kia pēhea te taumaha hei tīmatanga?

Kaua e whakamahi i ngā taumaha taumaha ina tīmata ana koe. Tīmatahia me te taumaha māmā. He huarahi pai tēnei hei kimi i te taumaha e tika ana māu. Me taea e koe te mahi i te tekau ngā whakahokinga o te mahi i te karapīpiti me te taumaha i whiriwhiria e koe, mā te whakamahi i te āhua tika, ā, i muri i te tekau o ngā whakahokinga, me mōhio koe ka taea e koe te mahi i ētahi atu e rua, e toru rānei. Ki te pā mai ēnei mea ki a koe ina hiki koe i te taumaha, he taumaha rawa mōu:

• Kāore e taea e koe te mahi katoa i te korikori (hei tauira, kāore e taea e koe te hapai katoa i tō ringa).
• E wiri ana ō ringaringa me ō waewae.
• Me whakamahi e koe ētahi atu wāhanga o tō tinana hei mahi i te korikori tinana (hei tauira, te poipoi i tō tinana hei hiki i ngā taumaha, te piko i te hope).

Ki te tupu tēnā, kaua e wehi ki te whakaiti i te taumaha. Tīmata ki te taumaha māmā, ā, ka piki haere te taumaha i a koe e kaha haere ana. Kia maumahara, ko te mea nui i konei ehara i te nui o te taumaha ka hikihia e koe, engari ko te tika me te haumaru o te mahi i te korikori tinana.

Mā wai tēnei mahi whakakori tinana e tika?

Ehara i te mea mā ngā kaihanga tinana anake te whakangungu kaha. Ka kite koe i roto i tēnei tuhinga, he whakangungu taumata tīmatanga ēnei ka taea e te tangata te mahi, ahakoa kei te ngana koe ki te whakaiti i tō taumaha, kei te hiahia noa rānei koe kia noho hauora, kia kaha. Ka taea e te hunga rangatahi, te hunga pakeke, tae atu ki te hunga kaumātua, ki te whakamahere tika rātou, te mahi i aua mea i runga i tō rātou ake taumata kaha. Ehara i te mea ko te whare takaro anake te whakangungu kaha e hiki ana i ngā taumaha taumaha. TōHe maha ngā kōwhiringa, mai i ngā mahi whakakori tinana pēnei i te pana-ake, te tūpeke, te mahi whakakori taumaha, me ngā whitiki ātete. Ko te mea nui ko te tīmata!

Hei whakamutunga, ngā mea hei maumahara (Karere hei tango ki te kāinga)

Āe, ki taku whakaaro kua mōhio koe inaianei mō te whakangungu kaha. Me arotake poto tātou i tā tātou i kōrero ai?

• He mea tino nui te whakangungu kaha mō te whakahaere taumaha me te hauora.
• He mea nui kia kōrero ki te tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana.
• Whakakorikori tinana kia toru ngā rā o te wiki, kotahi te rā okioki, kotahi anō te rā okioki.
• Kaua e wareware ki te whakamahana i mua i te tīmatanga o tō whakangungu tinana, ā, kaua e wareware ki te whakamatao i muri i te whakangungu.
• Ko te whakakori tinana me te āhua tika te huarahi pai hei ārai i ngā whara. Ki te kore koe e mōhio, akohia mai i ngā tohunga.
• Me āta mahi ngā mahi whakakori tinana, kia mana whakahaere, me te manawa tika hoki.
• Ina tīmata koe, tīmata me te taumaha māmā, kātahi ka piki haere te taumaha.

Kia maumahara, ko te kaupapa whakakori tinana pai rawa atu mō te oranga hauora ko tētahi e whakakotahi ana i te whakangungu kaha, te whakakori manawa, me te totoro tinana.

Nō reira, kaua e mataku, whai i ēnei tohutohu, ka tīmata ki te mahi i ngā mahi whakapakari tinana. Kei te hiahia ahau kia ora hauora, kia kaha hoki tō oranga!

---