Kua tae mai te raumati, ā, koinei te wā tino pai ki te whakapakari tinana, ki te whiwhi i te tinana i moemoeā tonutia e koe. Engari nā te mate urutā e akiaki ana i a tātou kia noho ki roto i te whare mō ngā marama, he ngāwari te taka ki ngā tikanga kino, ā, ka whanake he tinana ngoikore. Ki te mea kei te āwangawanga tonu koe mō tō āhua, kaua e manukanuka. I roto i tēnei tuhinga, ka hipokina e mātou ētahi tohutohu mō te noho pakari me te whakatutuki i te tinana o ō moemoeā i tēnei raumati.
1. Whakatakotoria he whāinga hauora tūturu
Me whakatakoto ngā whāinga hauora tūturu i mua i te tīmatanga o tētahi kaupapa whakakori tinana. Kāore e taea te tumanako ka ngaro te 20 pauna i roto i te wiki, ka piki rānei te taumaha i te pō kotahi. Engari, me whai whāinga iti, ka taea te whakatutuki, hei pupuri i tō hihiri puta noa i tō haerenga whakapakari tinana.
Hei tauira, ka tīmata pea koe mā te whakatakoto i tētahi whāinga kia ngaro te taumaha kotahi ki te rua pauna ia wiki, kia 30 meneti rānei te roa o te mahi ā-aerobic i ia rā. Kia tutuki i a koe ēnei whāinga, utua koe ki tētahi mea e pai ana ki a koe, pērā i te kai hauora, te matakitaki kiriata rānei i te pō.
2. Whakamātauria te whakakorikori tinana
Ko te mea nui ki te oranga tinana ko te whakarite kia noho hei tikanga te whakakori tinana. Me rite tonu ō mahi whakakori tinana, ā, me whakauru hoki ki roto i tō mahinga. Whakatapua kia 30 meneti ki te haora te iti rawa hei whakakori tinana i ia rā, ā, whakaarohia he wā whakarite e kore e taea te whakarerekē.
Mena he hou koe ki te whakakorikori tinana, tīmata ki ngā mahi whakakorikori tinana māmā pēnei i te hikoi, te eke pahikara, te yoga rānei. Whakanuia mārire te kaha me te roa o ō mahi whakakorikori tinana i a koe e whakapakari ana i tō manawanui me tō kaha.
3. Kai i tētahi kai taurite
E kore te whakakori tinana anake e āwhina i a koe ki te whakatutuki i te tinana o ō moemoeā. Me whai kai taurite hoki koe e whakarato ana i ngā matūkai e hiahiatia ana e koe hei whakakori tinana me te hanga uaua. Whaia he kai e nui ana i te pūmua kikokore, te warowaihā matatini, te ngako hauora me te muka.
Āta karohia ngā kai tukatuka he nui te kaora me te iti te matūkai, ngā inu huka, me ngā kai māmā. Engari, whiriwhiria ngā kai katoa pērā i ngā hua rākau, ngā huawhenua, ngā witi katoa, me ngā mīti kikokore. Inuhia he nui te wai kia mau tonu te wai, ā, karohia ngā inu huka pērā i te houra me te wai hua.
4. Kia nui te okiokinga
He mea nui te okiokinga nui hei whakatikatika i ngā uaua, hei tuku hoki i a rātou kia tipu i muri i te whakangungu. Kia mahara kia moe koe i te whitu ki te waru hāora i ia pō, kia nui ai te wā e ora ai tō tinana i muri i te whakangungu.
Ki te mea he uaua ki a koe te moe, ngana ki te whakamahi i ngā tikanga whakangāwari pēnei i te whakaaroaro, i te yoga rānei. Āta karohia te kawheine, te waipiro rānei i mua i te moenga, ā, me whai i tētahi tikanga moe marino hei whakamōhio i tō tinana kua tae ki te wā okioki.
5. Kimihia he hoa whakangungu tinana
Mā te whakakorikori tinana me ō hoa ka nui ake te ngahau o te whakakorikori tinana, ka akiaki hoki i a koe kia mau tonu te whakakorikori tinana. Kimihia he hoa whakakorikori tinana he rite ngā whāinga hauora, ā, whakaritea he wātaka kia taea ai e kōrua te tirotiro tetahi i tetahi, kia nui ake ai hoki te ngahau o ā kōrua whakakorikori tinana.
Ka taea e kōrua te whakakorikori tinana tahi, te whai wāhi atu rānei ki tētahi akomanga, ki tētahi mahi tinana rānei e pai ana ki a kōrua. Mā te whai hoa whakapakari tinana ka taea e kōrua te aro tonu, te whakaoti i ngā mahi whakakorikori tinana wero, me te whakanui tahi i ia whakatutukitanga.
Hei whakarāpopototanga
Kāore e hiahiatia he uaua te whakapakari tinana i tēnei raumati. Mā te whakatakoto i ngā whāinga whakapakari tinana pono, te waihanga i tētahi tikanga whakakori tinana, te kai i tētahi kai taurite, te okioki nui, me te kimi hoa whakapakari tinana, ka taea e koe te whakatutuki i te tinana o ō moemoeā, ahakoa tō taumata whakapakari tinana o nāianei. Nō reira, tīmata i tēnei rā, kia rite ki te whakaatu i tō tinana hou, kua whakapaitia i tēnei raumati!
Wā tuku: Paenga-whāwhā-20-2023