Hīkoikoi

Ko te hīkoikoi tētahi mahi a Te Rēhia, e ngākaunui ana e te pakeke o Aotearoa. Otiiā, ngahau pai ana te mahi hīkoikoi ki ngā kōeketanga katoa ahakoa i te taha o ngā hoa, o te whānau rānei. Nā reira, wheakohia te kounga o ngā wā hīkoikoi hei tirotiro whenua ki ngā takiwā me ngā rohe whenua.

Photo of a group of young people out walking. Hāngai mārika ana te mahi hīkoikoi ki ngā kōeketanga katoa, ki te taha oranga, ā, ki ērā hoki kua noho ngoikore noa. Kei a koe te tikanga kia ngāwari, kia kakama rānei – ki te ākina te hīkoi mō te 15 mineti, arā anō ngā painga ka puta. He mahi haumaru, he mahi tau ana hoki kia ngangahau te tangata nā te iti o te tukinga ā-tinana, horekau he utu ā-moni, he taputapu hei whakamahi.

Hei tīmatanga noa

Nō te tīmatanga rā anō, me hīkoi haere atu i tāu ake tikanga. Whakamaua ngā hū e tika ana. Whakangāhia kia hōhonu, kia naki takitahi. Tērā, kia ngā ki roto i ngā toihā e whā, ki waho i ngā toihā e whā. Ko te taunakitanga mō te hunga pakeke, kia korikori tōna tinana mō te 30 mineti ia rā, ia rā. Koia te pai o te mahi hīkoikoi kia heke iho te wā noho noa ki raro iho.

Whakapā atu ki te ipurangi mō ngā aratohu korikori tinana mō ngā kōeketanga katoa, arā, ki Physical activity.

Ka nui te pai o ngā mahi hīkoikoi kia tau mai ai he tikanga korikori tinana i roto i ngā aupiki me ngā auheke o ia rā, ā, he māmā noa iho te whakawhenua ki roto i a koe. Hei whakatau atu:

  • Hīkoi atu ki ngā toa, hei aha noa te hautū motuka
  • Heke wawe iho mai i te pahi
  • Whakapiki mā ngā arapiki, hei aha noa te ararewa
  • Hīkoi haere kōurua me tō mōkai i mua i ngā haora mahi, ā muri ake hoki
  • Whakauru atu ki tētahi rōpū e mea ana walking school bus

Whakakahangia te wawaia hīkoikoi ki tētahi raupapa tūāhua ngahau tonu – ka waia tēnei mahi mā te tūāhua ngahau, mā te taunga mai ki tō oranga tangata – me he āhua kōkako ki te awatea me hīkoi i mua tonu i te kai parakuihi, warea mō muri i te kai tina. Kia ngāwari. Ki te hipa te wā, kauaka e māharahara – hīkoia noatia hei tōna wā e taea ana.

Me haumaru. Arohia tō oranga pērā i te Sun Smart, whakamaua ngā kākahu tika, hīkoia ki ngā wāhi haumaru, ki ngā wāhi mārama tonu.

Te taha hauora o te hīkoikoi

He taurea tonu ngā painga hauora o te mahi hīkoikoi, ā, he ngāwari noa taua mahi ki ngā uaua me ngā whatinga o te tinana – nā konā, ka iti noa iho te whakararu tinana, te whara tinana.

Photo taken looking down at a stretch of coastline, with two people walking along the ridgeline. Mā te hīkoi ia te wā, ia te wā, ka whanake, ka pakari hoki:

  • Tō toiora me tō oranga
  • Tō whakaaronui ki a koe anō
  • Ngā pae maniore
  • Te whakapau ngoi me te whakapeto warowaihā kia tau pai tō taimaha ora
  • Te pātukituki o te manawa me te rere o te toto
  • Te whakakaha uaua hei mahi i ngā mahi o ia rā
  • Te whakakaha kōiwi kia heke iho te maroke haere o aua kōiwi
  • Tō tū whārite hei whakaiti i te raru me te kino o ngā wharanga

E taea hoki te whakaarai atu i ētahi tūkinotanga hauora pērā i te tino mōmona o te tinana, te mate hukahuka, te mate manawa, te mate īkura roro, me ētahi o ngā momo mate pukupuku. 

Kia manawanui. Tērā pea ka whā ki te ono wiki rā anō kātahi ka rongo i ngā painga o te ora kei ngā mahi hīkoikoi ia te wā, ia te wā.

Te oranga tinana

Kia taunga haere koe, me whakapiki ake pea te roanga me te kahanga o ngā mahi hīkoikoi. Engari kia āta haere te whakapikinga ake rā kia iti iho i te 10 ōrau ia wiki me tētahi whakaritenga ngāwari noa ia wiki tuatoru, ia wiki tuawhā rānei.

Ko te hīkoi taikaha tētahi tino painga mō te oranga o te manawa me ngā pūkahukahu – kei reira katoa ngā painga hauora o ngā ngohe haukori me te iti iho o te raru inā te wharanga. He hāngai tonu tērā ki te papupapu o te manawa i tua mai o ngā painga omaoma hei whakapeto waruwaihā.

Photo of a family walking along the beach, holding hands.

Ka whakakaha ana koe i te hīkoi horo me mau tika ana ki ngā āhua o te whakahaere – ngā ringa kia rere tika, te whārona tapuwae, te whakangā, me te tū torotika kia māmā ai te hohoro haere o te mahi hīkoikoi.

Kia huri ki ngā momo tikanga me ngā pikinga kei mua, me hīkoi haere ki ngā rōnaku me ngā whenua rerekē. Ina hīkoi whakarunga i tētahi ara tūparipari ka rerekē anō ngā uaua mō te hīkoi whakararo. Inā te hīkoi ki tātahi me te kore mau hū hei wheako rerekē ki tērā o te hīkoi ki waenga parae.

Me he āwangawanga āu e pā ana ki ngā mahi hīkoikoi, whakapā atu ki tētahi kaihāpai i te ora kei tō takiwā, māna koe hei tautoko i tō kaupapa hīkoikoi.

Te hīkoikoi pāpori

Photo of a whānau walking along the beach, pretending to do a conga line. Ahakoa ko te pai o te mahi hīkoikoi takitahi, arā anō ngā painga kē atu o te takimaha me ētahi hoa, me te whānau rānei.

Inā ko te whānau, ka riro hoki ngā painga hauora ki ngā tamariki. Hei tauira:

  • Ko te korikori tinana, ko te hauora ā-tinana
  • Ko ngā akoranga o te whakawhiti tika i ngā rori
  • Ko te wā o te mahi tahi, o te wheako tahi ki ngā hoa me te whānau
  • Ko te whakapiki ake i ngā kahanga o te tinana
  • Ko te mōhio ki ngā huarahi haumaru ki te kura, ki ngā haratau hākinakina, aha atu

Me he korenga ōu e whai wāhi ki te hīkoi tahi me tētahi atu, engari kei reira tō hiahia pāpori, whakauru atu ki tētahi rōpū hīkoikoi o tō takiwā. Whakapā atu ki tō Whare Hākinakina o tō takiwā, arā, ki regional sports trust kei reira ngā mōhioranga anō.

Puka rongoā kākāriki

Ko te puka rongoā kākāriki, arā Green Prescription tētahi tuhinga a tētahi kaihāpai i te ora kei tō takiwā kia rerekē ai ngā āhua korikori tinana o te tangata taipakeke. Ka tautoko aua puka rongoā kākāriki kia whakahaere tika te tangata i tōna hauora kua pāngia e ngā raru mōmona, ngā mate manawa, te mate hukahuka rānei me te huri kē ki te korikori tinana me te whitiwhiti kōrero tohutohu.

Hei tāpiri atu, ko ngā hōtaka mō ngā Whānau Korikori i ngā Rongoā Kākāriki ka whai ki te whakapiki ake i ngā tūāhua korikori tinana a ngā tamariki, ngā taiohi, me ō rātou whānau. Tirohia te ipurangi Green Prescription kei reira ētahi atu mōhioranga.

Tūhura haere i tō whenua

Photo of many people walking up a steep hill. E hia kē nei ngā wāhi papa hei hīkoikoi i Aotearoa, pēnei i ēnei noa iho nei:

  • ngā ara hīkoi i roto i ngā tāone nunui
  • ngā ara hīkoi i te ngahere kei ngā ngāhere
  • ngā ara hīkoi hei tirotiro i te mata o te taiao
  • ngā ara hīkoi ki ngā wahapū me te tahatai
  • ngā ara hīkoi ki ngā pāka o te takiwā, o te rohe hoki

Tirohia te pae ipurangi o tō kaunihera ā-rohe, arā ki local council website mō ngā mōhiotanga e pā ki ngā ara hīkoikoi i tō takiwā.

Ki tā te Māori tirohanga atu, ehara te hīkoi i te mahi ā-tinana noa iho nei. Kei reira anō ōna painga ā-hinengaro, ā-ngākau, ā-wairua hei hiki ake i te hauora me te waiora o te tangata ki te whai whakaaro hōhonu, ki te ako haere i a ia e hīkoikoi ana i tōna ake taiao. 

Whakaritea he wā kia tūhura haere koe i ngā hīkoikoi maha tonu o tō takiwā me te whai koha ki te tino hononga a te Māori ki tēnei whenua rangatira. He hononga tūturu tō te Māori ki te whenua, he tohu ahurea kei ngā roto, ngā awa, ngā maunga, aha atu. Toitū te mana, toitū te whenua. Kua tapaina e ngā Māori o mua atu i a rātou e hīkoikoi ana ki ngā tōpito katoa o tēnei whenua. Kei roto anō hoki i aua ingoa ngā kōrero tuku iho, ngā hītoria, ngā tapuwae e mau tonu ana, e pupuri tonu ana hoki ki te Māori e kaingākaunuitia ana.

Te Araroa

Te Araroa – The Long Pathway he 3000 kiromita te roanga o tēnei araroa mai i Te Reinga i te Rerenga Wairua o Aotearoa tae noa atu ki Awarua ki te Pito Whakatetonga. Kei runga i Te Araroa ka kitea rawatia te mana rangatira o te whenua, ngā takutai, ngā ngahere, ngā puia, me ngā tāone. Tirohia te pae ipurangi o runga ake nei kia pānui ai ngā mōhiotanga e pā ki ngā ara hei hīkoikoitanga.

Takatakahi

Photo of a silhouetted figure walking along a flat pasture towards the hills.

Me he hīkaka tō ngākau ka whai rānei koe ki ētahi ara takatakahi tino rongonui ki ngā pāka papa atawhai pērā i te Tōtaranui – Tarakohe (Abel Tasman Coast Track), Waikaremoana, Tongariro, Te Urewera me ērā atu.

Me āta whakariterite, me takatū koe i mua i te whai i ēnei hīkoikoi, i ēnei takatakahi, ā, me kohikohi hoki ngā taputapu whakawhāiti tika kia haumaru. I a koe e whakatakoto ana i tāu mahere me aro nui, me aro tika ki ngā tohu o te taiao, o te huarere, o ngā mea katoa tae atu ki tō mōhio ki ōu ake āheinga. Me takatū āu whakaritenga, me tika ngā taputapu, me pakari anō hoki tō tinana i mua tonu i te tīmatanga ki ngā mahi takatakahi. Tirohia te Outdoor Safety Code hei reira ngā rauemi aratohu i ēnei mahi.

Te hīkoikoi Nōwei

Ko te hīkoikoi Nōwei, arā Nordic walking (tētahi tūmomo mahi me ngā pouwaewae kua āta hangaia) i tīmataria ki Scandinavia hei mahere whakangungu mō ngā kairetireti whakawhiti whenua i ngā marama o raumati. Nā te whakamahi i ngā pouwaewae ka maha ake, ka kaha ake te whakamahi o ngā uaua ki tā te mahi hīkoikoi, ā, whakapeto warowaihā ia te haora, (arā, he 1675 warowaihā e taurite ana ki te 1172).

Ko te hīkoikoi Nōwei ka hāpai pea i te hunga kaumātua me ngā tāngata kua pāngia e ngā mate pērā i te mate paiori, te iapūkahu kawe toto ruhi, te mate hukahuka, te mate kōiwi waipawa, te mate manawa, te raru mōmona. Ki te hiahia ētahi atu mōhiotanga e pā ana ki ngā taputapu tika me ngā āhua o ēnei mahi, tirohia te ipurangi ki Nordic NZ.

Mō ētahi atu mōhiohio


Kuputaka

  • Aratohu, guidelines
  • Rōnaku, gradient
  • Takatakahi, tramping
  • Warowaihā, kilojoules
  • Whārona tapuwae, stride
     

For the English version of this page, go to Walking.

This page was produced together with:

ACC – Prevention. Care. Recovery. Te Kaporeihana Āwhina Hunga Whara.NZ Transport Agency: Waka Kotahi. Sport New ZealandToi Tangata.

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