Te Whakaora Tinana mō te Tiaki i Muri i te Pokanga Cataract
Ko te pokanga katarata tētahi o ngā tikanga hauora e tino whakahaerehia ana, ā, he nui te angitu i te nuinga o te wā. Heoi, ko te angitu o te pokanga ehara i te mea ko te tikanga i roto i te rūma pokanga anake, engari ko te tiaki i muri i te pokanga. He tokomaha te hunga e mārama ana ko te tiaki i muri i te pokanga katarata he mea here noa ki te whakamahi i ngā pata kanohi, te tirotiro auau, me te pupuri i te akuaku o ngā kanohi. Heoi, tera tētahi atu āhuatanga e warewarehia ana: ko te mahi a te whakaora tinana—ehara i te mea hei rongoā tika mō ngā kanohi, engari hei tautoko i te whakaora mahi, te aukati i ngā raruraru, me te whakapai ake i te kounga o te oranga, inā koa mō ngā tūroro kaumātua, te hunga rānei he raruraru taurite, he mamae kaki, he herenga mahi rānei.
Te mārama ki ngā hiahia o muri i te pokanga katarata
I muri i te pokanga katarata, me whai wā ngā kanohi ki te taunga. Tērā pea ka pōuri te tirohanga a ngā tūroro mō te wā poto, ka pāngia e te mārama, ka āraia te kanohi, ka rerekē rānei te tirohanga hōhonu. Mō ētahi tāngata, ka pāngia te kaha hikoi, te taurite, me te maia ki te mahi i ngā mahi i roto i ngā huringa tirohanga ohorere. Hei tāpiri, ko ngā tohutohu a te tākuta he aukati i te hiki taumaha, te mirimiri kanohi, te piko nui, me te tūtohutanga kia moe i ētahi tūranga mō tētahi wā.
Ka pā kino pea ēnei here katoa ki te tinana katoa. Hei tauira, ka whakawhāitihia e ngā tūroro te nekehanga, ka noho puku, ka whakarerekē rānei i ō rātou tū i te wā e mahi ana hei whakarite i te hauora "haumaru" o ngā kanohi. Nō reira, ka puta ake pea ngā amuamu pēnei i te kaki pakari, te pēhanga o te pakihiwi, te mamae o te tuara, me te ngoikore o te hauora. Koinei te wāhi e uru mai ai te whakaora tinana: te āwhina i ngā tūroro kia noho kaha, kia haumaru hoki, me te whakahoki mai i te nekehanga me te taurite me te kore e whakararu i ngā aratohu whakaora kanohi.
He aha te mahi a te whakaora tinana i roto i te horopaki o te pokanga whai muri i te katarata?
He mea nui kia whakanuia kāore te whakaora tinana e whakakapi i te tirotiro a te tākuta kanohi, ngā rongoā, ngā tikanga tiaki kanohi rānei. He mea tautoko te whakaora tinana, inā koa mō:
1. Ārai i te tūponotanga o te hinganga nā te panoni o te tirohanga
I muri i te pokanga, ka rerekē pea te tirohanga hōhonu me te urutau tirohanga. Mō ngā kaumātua, ka piki ake te tūponotanga o te hinga, te paheke, te ngaro rānei o te taurite i ēnei huringa. Ka taea e te kaiwhakaora tinana te mahi i tētahi aromatawai taurite me te tohu i ngā mahi whakakori tinana māmā hei whakapai ake i te pumau o te tinana.
2. Whakaora i te taumahatanga o te tū me te mamae o ngā uaua me ngā wheua
He maha ngā wā ka karohia e ngā tūroro te piko nui, te tahuri rānei. Mā te kore mōhio, ka hua ake i tēnei tikanga he tūnga whakatikatika ka whakakeke ai te kaki me te pakihiwi. Ka taea e ngā tikanga whakaora ā-ringa ngāwari, ngā mahi totoro tinana, me te mātauranga ergonomics te āwhina.
3. Kia mau tonu te hauora tinana i te wā e herea ana ngā mahi
Ka whakaitihia rawatia e ētahi tūroro ngā mahi ā-tinana i te wehi kei "whakararuraru" i ō rātou kanohi. Heoi, mā te mahi ā-tinana haumaru ka pai ake te tohanga toto, te kounga o te moe, me te hauora hinengaro. Ka taea e te kaiwhakaora tinana te hanga i ngā mahi ā-tinana māmā e tika ana, e haumaru ana hoki.
4. Tautoko i te tū motuhake i roto i ngā mahi o ia rā
Ko ngā mahi pēnei i te kaukau, te hikoi haere i te whare, te piki arawhata, me te hapai i ngā taonga me whai tikanga haumaru hei karo i te pikinga o te pēhanga kanohi, te hinganga rānei. Mā te whakaora tinana ka āwhina i ngā tūroro ki te ako i ngā rautaki nekehanga tika.
Āhea te wā e hiahiatia ai te mahi whakaora tinana?
Ehara i te mea ko ngā tūroro katoa e pokangahia ana te katarata e hiahia ana ki te whakaora tinana kaha. Heoi, he tino whai hua te whakaora tinana mēnā:
– Te kaumātuatanga me te hītori o ngā hinganga
– He raruraru taurite, he pōturi, he ngoikore rānei ngā uaua
– Te mamae o te kaki, te pakihiwi, te tuara rānei nā te panoni o te tū
– Kei a koe ngā mate tāpiri pērā i te whiu, te mate a Parkinson, te mate neuropathy mate huka, te osteoarthritis rānei
– Te mataku ki te neke, te manukanuka nui rānei i muri i te pokanga
– Noho takitahi, me whai rautaki haumaru mō ngā mahi o ia rā
Ko te mea pai, ka mahi te kaiwhakaora tinana me te whai i ngā taunakitanga a te tākuta kanohi. Mena he here motuhake tā te tākuta (hei tauira, mō te kaha o te mahi, mō ngā tūranga piko rānei), me whakarerekē te mahere whakaora tinana.
Ngā momo wawaotanga whakaora tinana noa
1. Te ako mō te tū haumaru me te ergonomics
Ko te mātauranga te kaupapa matua o te whakaora tinana i muri i te pokanga. Ka akohia ngā tūroro ki te:
– Puta ake i te moenga me te kore e nekenekehanga ohorere
– Tangohia ngā taonga mai i te papa mā te whakamahi i te tikanga piko-turi (kaua e piko koi)
– Kia pai te tūnga o tō mahunga me tō kaki i te wā e ringihia ana ngā pata kanohi.
– Whakatikatikahia te rama i roto i tō whare kia kore ai e kanapa, kia haumaru ake hoki te hikoi haere.
Mā ngā panoni iti o ngā tikanga ka ārai i te pēhanga o ngā uaua, ka whakapiki ake hoki i te kare ā-roto o te haumaru.
2. Ngā mahi taurite me te whakakotahitanga
Ka taea te tīmata i ngā mahi whakakori tinana mai i ngā mea tino māmā, pērā i:
– Tū kia rite ngā waewae e rua, me te pupuri mārie
– Neke mārire tō taumaha mai i te matau ki te maui
– Hīkoi i roto i te whare i roto i tētahi rārangi poto, tika tonu, me te mātakitaki hoki
– Ngā mahi "noho-ki-tū" hei whakangungu i te kaha o te huha me te whakahaere i te tinana
Ehara te whāinga i te whakataimaha i te tūroro, engari he whakangungu i te pūnaha taurite kia tere ai te urutau ki ngā huringa tirohanga.
3. Whakangungu kaha māmā
Ko ngā rōpū uaua e arohia pinepinetia ana ko:
– Ngā uaua o te waewae me te hope mō te pumau o te hikoi
– Ngā uaua hope hei taurite
– Ngā uaua matua mō te tū o te tinana
– Ngā uaua o te tuara o runga hei whakaiti i te piko me te pēhanga o te pakihiwi
Ka whakarite te kaiwhakaora tinana kia kaua e tino taumaha rawa ngā mahi whakakori tinana, kia kaua hoki e piki ake te pēhanga o roto o te kanohi, e ai ki ngā taunakitanga hauora e tika ana.
4. Ngā mahi whakakorikori mō te kaki me te pakihiwi
He maha ngā wā ka pā te pēhanga o te kaki me te pakihiwi nā te mea ka whakawhāitihia e ngā tūroro te nekehanga, te moe rānei i roto i ētahi tūranga. He kaupapa māmā pēnei i:
– Te totoro i ngā uaua o te kaki matau me te kaki maui
– Te nekehanga puhoi o te hurihanga pakihiwi
– Ngā mahi whakakorikori i te uma hei whakaiti i te tū piko
Ka taea hoki e ngā tikanga manawa whakangā te āwhina ki te whakaiti i te ahotea.
5. He haumaru te whakakori tinana ā-hauora
I te wā e whakaaetia ana e tō tākuta, ka tūtohu pea tō kaiwhakaora tinana i ngā mahi pēnei i:
– Haereere noa i te whare, i te marae rānei
– Pahikara tūmau kaha māmā
– Whakaharatauhia ngā mahi kua whakaritea me te tirotiro haere
Ka āwhina ngā mahi aerobic māmā i te manawanui, ka whakaiti i te ahotea, ā, ka tere ake te ora o te tinana.
Ngā mea hei karo (e ai ki ngā mātāpono haumaru i muri i te pokanga)
Ahakoa he pai te whakaora tinana, tera ētahi mātāpono whānui e taunakihia ana i muri i te pokanga katarata:
– Kaua e mahi i ngā mahi taumaha e whakararuraru ana i te tinana
– Āta karohia ngā nekehanga piko koi, ngā hiki taumaha rānei i te tīmatanga o te whakaoranga.
– Kaua e mahi i ngā mahi whakakori tinana e whakaoho ai te whanoke, e whakanui ai rānei i te mōrearea o te hinga.
– Kaua e mirimiri i te rohe huri noa i ngā kanohi, kaua hoki e whakamahi i ngā tikanga e pēhi ana i ngā karu o te kanohi.
– Kati te whakakorikori tinana mēnā ka pāngia koe e te mamae o ngā kanohi, te ngoikore ohorere o te tirohanga, te whakapairuaki nui, te ānini nui rānei, ka toro atu ki te tākuta tonu.
He kōrero nui: he rerekē te roa o te here i ia tūroro, nō reira ko ngā tohutohu a te tākuta kanohi te aratohu matua.
Te whakaurunga o te whakaora tinana me te tiaki kāinga
Haunga ngā mahi whakakori tinana, ka taea e ngā kaiwhakaora tinana te āwhina i ngā whānau ki te whakarite i tētahi taiao haumaru mō te kāinga, tae atu ki:
– Kia tino mohio kei pahekeheke te papa, ā, kia kore he taura e marara ana.
– Kia rawaka te rama, inā koa i roto i te wharepaku me ngā arawhata.
– Tāutahia ngā ārai ringa mēnā e tika ana
– Whakaritea ngā tūnga o ngā taonga kia ngāwari te toro atu, me te kore e piko ki raro.
– Kia mau he hu pakari hei ārai i te paheke.
He mea tino nui tēnei huarahi nā te mea he maha ngā hinganga o te kaumātua e puta ana i roto i ō rātou ake kāinga.
Whakamutunga
He mahi nui tā te whakaora tinana i muri i te pokanga katarata hei tautoko i te whakaora i te mahi whānui o te tinana. Ehara i te "whakaora kanohi" te arotahi, engari ko te ārai i te hinganga, te whakapai ake i te tū, te whakaiti i te mamae o te uaua, me te whakahoki mai i te hauora me te tū motuhake i roto i ngā mahi o ia rā. Ina koa mō ngā tūroro kaumātua, mō te hunga rānei he mate taurite, he mate tāpiri rānei, ka taea e te whakaora tinana te whakapai ake i te wairua haumaru me te kounga o te oranga i te wā whakaora.
Mā te mahi tahi a te tākuta kanohi, te kaiwhakaora tinana, te tūroro, me te whānau, ka taea e te tukanga whakaora i muri i te pokanga katarata te noho whakamarie ake, te haumaru ake, me te whai hua ake. Mena kei te ruarua koe ki te neke, he kaki pakari, he pakihiwi rānei, kei te wehi rānei kei hinga koe i muri i te pokanga, ko te kōrero ki te kaiwhakaora tinana te taahiraa tika hei hoki haumaru ki te mahi.
