Me pēhea te whakauru i te whakangungu o te mīhini oma ki roto i te oranga o ia rā

I tēnei ao hou e tere haere ana, he maha ngā wā ka whakaroahia te hauora me te korikori tinana nā te iti o te wā me te wāhi. Hei taputapu whakapakari tinana whai hua, watea hoki, kāore e taea e te mīhini oma te whakatutuki i ngā hiahia whakakori tinana rerekē engari ka taea hoki te whakauru ki te oranga o ia rā. Ahakoa he kaimahi pukumahi koe, he mātua e noho ana ki te kāinga ki te tiaki tamariki, he tangata hihiri rānei e whai ana i te korikori tinana auau, mā te mōhio ki ngā tikanga whakauru pūtaiao ka taea te hanga i te whakangungu o te mīhini oma hei wāhanga nui o tō oranga, ā, ka kawea mai he hauora me te ora ki a koe.

Tuatahi, whakamahia pai te wā kua wehea: Hopukia ngā whai wāhitanga katoa hei tīmata whakangungu
Ko ngā herenga wā te arai matua mō te tini o te tangata ki te whakapau kaha ki te whakakorikori tinana, ā, mā te ngāwari o te whakangungu i runga i te mīhini oma ka taea te whakaoti tika i tēnei raruraru. I mua i te horoi i te ata, hikoi tere mō te 15 meneti hei whakaoho i te pākia o te tinana. I te wā okiokinga tina, whakaritea kia 20 meneti ka oma i te aratau wā poto hei whakanui ake i te tere o te manawa me te whakamamae i te ngenge o te mahi. Ina mātakitaki ana i ngā raupapa pouaka whakaata i te ahiahi, whakaritea temīhini oma ki te aratau hikoi puhoi hei whakangā me te tahu i ngā kaora i te wā kotahi. Kāore ēnei wā whakangungu wehewehe e hiahia ana ki te haumi wā nui, engari ka taea te kohikohi i roto i te wā, ā, ka tutuki ai ngā hua whakakori tinana whakamiharo. Hei tāpiri, ka taea hoki te whakakotahi i te whakangungu mīhini oma me ngā mahi o te whare. Hei tauira, i roto i te 30 meneti i muri i te tatari kia horoia ngā kākahu, whakaotia he wā oma kaha-waenga, kia taea ai te mahi i ngā mahi o te whare me te whakapakari tinana i te wā kotahi, me te whakanui ake i te whakamahinga o te wā.

Tuarua, te whakaurunga hōhonu o ngā āhuatanga whānau: Te waihanga i ngā Wāhi Hākinakina Motuhake
Mā te whakarite i tētahi mīhini oma i te kāinga, ka taea te whakaiti i te paepae hinengaro mō te whakakorikori tinana. Mena he iti te wāhi i te kāinga, ka taea e koe te whiriwhiri i tētahi mīhini oma takai. I muri i te whakakorikori tinana, ka taea te penapena ngāwari i raro i te moenga, i te kokonga rānei. Mena he wāhi ako motuhake tāu, he kokonga noho rānei, ka taea e koe te whakamahi i tētahi mīhini oma hei taputapu matua, ka whakakotahi i ngā tipu matomato, ngā taputapu oro me ngā mata atamai hei hanga i tētahi kokonga whakakorikori tinana rumaki. Hei tāpiri, mā te whakakotahi i ngā mīhini oma me ngā whakangahau kāinga me te hono i ngā akoranga ipurangi, ngā kiriata, ngā kēmu rānei mā roto i ngā taputapu atamai, kāore e hoha te oma. Hei tauira, mā te whai i tētahi kaiako mariko mō tētahi oma tūturu ka rite te tangata ki te mea kei runga i tētahi ara ataahua o waho. Mātakitaki rānei i tō raupapa pouaka whakaata tino pai i a koe e oma ana, ka huri i te wā e pau ana ki te mātakitaki nui hei wā whakakorikori tinana, ka taea ai e ngā mema o te whānau te whai wāhi ngāwari me te hanga i tētahi āhuarangi whakakorikori tinana pai.

Tuatoru, ngā mahere whakangungu kua whakaritea: Kua urutau ki ngā momo manawataki o te ao
He mea nui kia whakawhanakehia he mahere whakangungu oma-ringa whaiaro i runga i te mahinga o ia rā me ngā whāinga whakakori tinana a te tangata. Mō ngā tīmatanga, e taunakihia ana kia tīmata mā te hikoi tere iti te kaha, te oma tere rānei mō te 30 meneti e toru ngā wā i te wiki hei whakapai ake i te hauora tinana. Mena kei te whai koe ki te whakaiti i te ngako, ka taea e koe te whakamahi i te whakangungu wā roa te kaha (HIIT), e whakakotahi ana i ngā oma poto me ngā hikoi whakaora puhoi hei tahu pai i te ngako. Hei whakarei ake i te mahi a te ngākau me te pukahukahu, he pai te oma i te tere taurite me te ōrite mō te neke atu i te 30 meneti tonu. I taua wā anō, whakatikatikahia te kaha o te whakangungu me ngā āhuatanga o te ao. Hei tauira, whakaritea he oma māmā i te ata i ngā rā wiki hei whakaoho i te kaha, me te whakahaere i te whakangungu manawanui roa ake i ngā wiki mutunga. Hei tāpiri, mā te whakamahi i te mahi whakatikatika pari o temīhini oma,Ka taea te whakatauira i ngā whenua rerekē pēnei i te piki maunga me te piki maunga, hei whakarei ake i ngā mahi whakangungu, hei whakarei ake hoki i te ngahau me te wero.

Tuawhā, tikanga whakatenatena hauora: Whakamaua te manawanui hei tikanga
Hei pupuri tonu i te hihiri mō ngā hākinakina, he mea nui kia whakatūria he tikanga whakatenatena whai hua. Whakatakotoria he whāinga ā-wāhanga, pērā i te kohikohi i ngā maero oma i ia wiki, te whakaiti rānei i te taumaha i ia marama. I muri i te whakatutukitanga o ēnei whāinga, hoatu he utu iti ki a koe anō, pērā i te hoko i ngā taputapu hākinakina kua roa koe e hiahia ana, te pārekareka rānei ki te mirimiri. Ka taea hoki e koe te whakauru atu ki te hapori oma ipurangi ki te whakapuaki i ngā wheako whakangungu ki ngā hoa whakaaro rite, me te tirotiro me te whakatenatena tetahi i tetahi. Whakamahia te taupānga tuhi hākinakina hei whakaatu ā-kanohi i ō raraunga whakangungu me ngā pihi ahunga whakamua, me te wheako ā-kanohi i ngā hua whakangungu. Hei tāpiri, ko te whakauru i te whakangungu oma ki ngā mahi pāpori a te whānau me ngā hoa, pērā i te whakarite i tētahi rā oma whānau kotahi i te wiki, te whakahaere rānei i tētahi whakataetae oma ipurangi me ngā hoa pai, ka taea te huri i te whakangungu mai i te whanonga takitahi ki te taunekeneke pāpori, ka whakarei ake i te hihiri ki te tohe tonu.

Kāore e hiahiatia he panoni nui ki te whakauru i te whakangungu mīhini oma ki roto i te oranga o ia rā. Engari, ka taea tēnei mā te whakamahere wā mohio, te whakauru i ngā tirohanga, te whakangungu pūtaiao me te hihiri whai hua, kia taea ai e te whakakori tinana te uru noa ki ngā āhuatanga katoa o te oranga. Mō ngā kaihoko rarawe o te ao, mā te kawe i ēnei tikanga whakauru mahi ki ngā kiritaki, ehara i te mea ka taea te whakanui ake i te uara tāpiri o ngā hua, engari ka āwhina hoki i ngā kaiwhakamahi ki te tino mohio ki te uara o ngā mīhini oma, te whakatairanga i te rongonui o te oranga hauora, ā, ka tū motuhake i roto i te whakataetae mākete me te toa i te whakawhirinaki me te tautoko roa a ngā kiritaki.