Rāpare / Thursday: Tinana
Refuel your body – Whakamarohi i tō tinana
Taha tinana is about how your body feels and how you care for it. Refueling your body helps you to feel mentally well. Sometimes your tinana might not be where you’d like it to be and this might be beyond your control. What’s important is that you do what you can to nurture it.
Why is taha tinana an important way to wellbeing?
Trying to nourish and strengthen your physical wellbeing will help you to cope with the ups and downs of life. Having strong taha tinana means we can be there for our whānau and take leadership in helping our loved ones live longer, healthier lives too.
- As a team, design a wellbeing space that will help people relax. If you work remotely, discuss what this looks like at home, and how you balance work and lifestyle in a confined area.
- Take five and check-in with yourself to see what your body needs – stretching, mindful breathing or a walk around the block. Challenge your colleagues!
- Been to the doctor lately? Consider visiting your local GP or hauora for a general check–up.
- Kai nourishes your body. Why not cook one of your favourite meals this week? You could hold a whānau MasterChef competition!
- Make a commitment with your whānau to improve your physical wellbeing. E.g. Support one another to quit smoking or drink more water.
How you can refuel your body today?
Walking - the forgotten movement
Everywhere you turn these days it appears there is a new exercise trend and while I’m all for finding different ways to keep moving – there is one way to move that’s free, great for your heart and soul and always accessible – walking! No need for a membership or special equipment – the best part is anyone can do it regardless of age or fitness level.
Increase your energy
It might seem like a paradox (and often the last thing you might feel like) but a brisk walk is one of the best ways to naturally boost your energy. It is great for circulation, increases oxygen supply to the cells of your body and helps you feel more alert. It’s a wonderful way to break up your day – try going for a walk around 3pm, which is often the time people start to crave sugar.
Boost your mood
Studies have shown that moderate-intensity movement (such as brisk walking) can be as effective as medication for those experiencing low mood states. It’s also a wonderful way to catch up with friends and reduce your stress levels by having a chat and a laugh.
Get some Vitamin D
If you’re walking outside in sun, you’ll be boosting your body’s stores of vitamin D – it’s one of the most effective ways of producing vitamin D intrinsically. Too many of us are deficient in vitamin D, which plays a big role in everything from bone health to immunity.
It's good for your bones and joints
Walking is a weight-bearing way to move which is important for strengthening bones. It is particularly important for increasing their density – which is critical to the prevention of osteoporosis, particularly for women. It is also a great way to support healthy joint function and may have a protective effect in some inflammatory joint conditions. About 50 percent of adult bone mass is laid down during the teenage years. This makes weight bearing exercise and optimal vitamin D levels critical through these years. It is also vital for people of all ages to minimise their consumption of substances, such as caffeine, that drag minerals such as a calcium and magnesium out of bones, decreasing their density.
It's a great way to connect with nature
Numerous research papers have demonstrated that walking reduces stress hormone production, improves mood, enhances psychological wellbeing and improves attention and concentration. A great way to incorporate walking into your routine is to leave the car at home and walk to the shops, or to work if possible. Or park a distance from your destination and make the most of the walk!
It even helps you sleep
Studies suggest that as little as 30 minutes of brisk walking over five days could help improve your sleep. Movement like walking boosts the effect of natural sleep hormones such as melatonin. However, walking too close to bedtime can be stimulating, so aim for the morning or afternoon.