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Líkamleg heilsa

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Líkamleg heilsa er mjög mikilvægur hluti af lífinu, þetta snýst um hvernig þér líður, hvernig líkaminn vex og hvernig maður hreyfir sig. Líkamleg heilsa er skipt í tæknilega séð í fjóra flokka Svefn (bati), næring, hreyfing og tenging.

Næring að hafa holla næringu er mjög mikilvægt fyrir frammistöðu, bata og hvernig þú ert yfir daginn.

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row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” delay=”600″][nectar_cta btn_style=”next-section” btn_type=”minimal-arrow” next_section_color=”#f8eadc” alignment=”center” alignment_tablet=”default” alignment_phone=”default” display_tablet=”inherit” display_phone=”inherit”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”12%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”hreyfing” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” 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column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”-28%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]

Hreyfing

[/nectar_highlighted_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681396784338{padding-right: 10% !important;}”]Kostirnir við að hreyfa sig:

1. Hjálpar til við að halda hollri líkamsþyngd.
2. Minnkar líkurnar á hjartasjúkdómum.
3. Minnkar blóðþrýstingin.
4. Minnkar líkurnar á ákveðnum krabbameinum.
5. Minnkar líkurnar á týpu 2 af sykursæki.
6. Eykur vöðvastyrk og virkni.
7. Bætir bein heilsuna og styrk.
8. Hjálpar að bæta jákvæðna andlega heilsu.
9. Hjálpar til við að draga úr heilabilun.

Til þess að halda góðri líkams hrilsu eru nokkrir hlutir sem hægt er að gera til dæmis:

• Að lyfta lóðum frá 2-6 sinum í viku
• Hreyfa sig eins oft í viku en alltaf oftar en 3 sinum í viku. Hreyfing getur verið hvað sem er svo það er íþróttir, göngutúr eða hlaupa. Því það er hrikalega gott hreyfa sig með einhvern skoða þolþjálfun.
• Þegar þú situr mikið á degi er gott að taka 5-10 mínútur til þess að standa upp og labba smá. 

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Mataræði

[/nectar_highlighted_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681396895575{padding-right: 10% !important;}”]Góð næring og mataræði er gríðarlega mikill væg fyrir alla, það breytir ekki aldri það er alltaf gott að halda góðu mataræði. Sérstaklega er gott að hafa gott mataræði þegar þú ert á ulings aldri. Afleiðingar slæmrar næringar aldraðra geta verið margvíslegar en til dæmis má nefna aukna hættu á þrýstingssárum, offitu, vannæringu, sykursýki , hjarta og æðasjúkdóma og kraftleysi. Á sama hátt er góð næring mikilvæg þegar einstaklingur er að ná heilsu eftir veikindi. 

1. Byggðu máltíðir þínar á sterkjuríkari kolvetnum. 
2. Borðaðu mikið af ávöxtum og grænmeti.
3. Borðaðu meiri fisk, þar á meðal hluta af feitum fiski. 
4. Skerið niður mettaða fitu og sykur. 
5. Vertu virkur og vertu heilbrigð. 
6. Ekki sleppa morgunmat.

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id=”svefn” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4112″ background_image_position=”center top” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][/vc_column][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”-28%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]

Svefn

[/nectar_highlighted_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681412176459{padding-right: 10% !important;}”]Það er mjög mikilvægt að ná góðum svefni fyrir heilsu sína og vanlíðan í gegnum lífið. Á meðan við sofum er líkaminn að endurnýja sig og betur bæta og heilinn þroskast í svefni. Við sofum einn þriðja af öllum lífs tíma okkar. Svefn er nauðsynlegur fyrir alla.

Hvað gerist ef þú færð ekki nægan svefn

Ef ekki er sofið nóg skerðir það líðan þinn, heilsu, einbeitingu og minni. T.d ef þú borðar vel yfir daginn og æfir og færð síðan ekki nægan svefn þá skerðir allt hitt sem þú lagðir áherslu á. Vissu þið að yfir 100.000 bíla slys verða vegna þess að fólk sefur ekki nóg. Það getur líka leitt til heilsu vandamála eins og hjartasjúkdómum, nýrnasjúkdóm, háan blóðþrýsting, sykursýki, heilablóðfall, offitu og hjarta galla.

Hvað þarf mikinn svefn miðað við aldur

Eldri borgarar, 65+ ára: 7-8 klukkutíma.
Fullorðnir, 26-64 ára: 7-9 klukkutíma.
Yngri fullorðnir, 18-25 ára: 7-9 klukkutíma.
Unglingar, 14-17 ára: 8-10 klukkutíma.
Skóla krakkar, 6-13 ára: 9-11 klukkutíma.
Leikskóla krakkar, 3-5 ára: 10-13 klukktíma.
Smábörn, 1-2 ára: 11-14 klukkutíma.
Ungbörn, 4-11 mánaða: 12-15 klukkutíma.
Nýfædd börn, 0-3 mánaða: 14-17 klukkutíma.

En hafið í huga að fyrri talan er að minnsta kosti, það munar miklu að fá meiri svefn en takmarkað magnið.

Hvernig getur bætt svefninn þinn

Haldið ákveðnum svefntíma sem gildir eins og oft og hægt er, líka um helgar. Það hjálpar til við að sofa betur á næturna. 

Leggið frá ykkur öll raftæki, það er ráðlagt að leggja frá sér öll raftæki að minnsta kosti 1 klukkutíma áður en farið að sofa. Ef verið er í raftækjum, þá er mun erfiðara að slaka á og sofn, það heldur líka huganum suðandi.

Það má líta á að fá svefn eins og að fá lyfin sín, svefnin er eitt mikilvægasta sem við þurfum í lífinu ef við fáum ekki nægan svefn getur það skaða margt fyrir okkur.[/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sjá heimild” url=”https://www.heilsuvera.is/efnisflokkar/svefn-og-hvild/”][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sjá heimild” url=”https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”6%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”andleg-heilsa” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”15%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” min_width_desktop=”120%” min_width_tablet=”0px” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]

Andleg heilsa

[/nectar_highlighted_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681412195881{padding-right: 10% !important;}”]Andleg heilsa er mikilvægur þáttur í heildar heilsu okkar. Það hefur áhrif á hvernig við hugsum, líður og hegðum okkur, og það getur haft áhrif á sambönd okkar, vinnu og daglegt líf. Að hugsa um geðheilsu okkar er nauðsynlegt fyrir hamingjusamt og ánægjulegt líf. Með því geturðu bætt andlega heilsu þína og lifað hamingjusömu og ánægjulegu lífi.

Markmið

Æfðu sjálfumönnun: 

Sjálfsumönnun er að gefa þér tíma til að gera hluti sem láta þér líða vel og slaka á. Þetta getur falið í sér eins og að æfa, hugleiða, fara í heitt bað eða lesa bók. Sjálfsvörn hjálpar til við að draga úr streitu og kvíða og getur bætt almennt skap þitt.

Leitaðu þér aðstoðar fagaðila: Ef þú ert í erfiðleikum með geðheilsu þína skaltu ekki hika við að leita sér aðstoðar fagaðila. Geðheilbrigði Starfsmenn eins og meðferðaraðilar, ráðgjafar og geðlæknar geta hjálpað þér að stjórna og sigrast á geðheilbrigði áskorunum.

Vertu í sambandi: 

Að byggja upp og viðhalda félagslegum tengslum er mikilvægt fyrir andlega heilsu okkar. Gefðu þér tíma til að tengjast fjölskyldu og vinum og taktu þátt í félagshópum eða klúbbum sem vekja áhuga þinn.

Gættu að líkamlegri heilsu þinni:

Líkamleg og andleg heilsa okkar eru nokkuð vegin tegund. Að borða hollt mataræði, fá nægan svefn og hreyfa sig reglulega getur hjálpað til við að bæta andlega heilsu þína. [/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sjá heimild” url=”https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/”][/vc_column_inner][/vc_row_inner][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4113″ background_image_position=”right center” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][/vc_column][/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”12%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”nam” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4114″ background_image_position=”center center” background_image_stacking=”default” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][/vc_column][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”-28%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]

Nám

[/nectar_highlighted_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681412228312{padding-right: 10% !important;}”]Nám í skóla er gríðarlega mikilvægt fyrir framtíðina og það skiptir því mjög miklu máli að gera sitt besta, hins vegar getur verið flókið að einbeita sér að því (sérstaklega heima hjá sér í kringum síma, tölvur o.s.frv.) 

Á þessari síðu getur þú nálgast ýmsar hjálplegar aðferðir til að læra.

80/20 aðferðin (Pareto principle) : 

Flowtime technique:

Stendur á því að vinna í því sem þið viljið vinna á í ákveðinn tíma og taka síðan pásu. Þegar pásan er búinn lengir tíma í að vinna og tekur líka lengri pásu. 

T.d eins og þú vinnur í 45 mínútur og tekur 5 mínútna pásu og síðan næst verður það 1 klst og 10 mínútna pása. Passa að halda öllu frá sem truflar til að ná fullri einbeitingu. 

Pomodoro technique:

Pomodoro-tæknin er tíma stjórnunaraðferð sem byggir á 25 mínútna einbeittri vinnu sem er brotin með fimm mínútna hléum. 

Lengri  pásur, venjulega 15 til 30 mínútur, eru teknar eftir fjögur vinnubíl í röð. Hvert vinnubíl er kallað pomodoro

Þessi aðferð getur verið gott fyrir fólk sem á erfitt með því að einbeita sér á námsefni þess vegna tekur maður pásu til að halda áhuga.  [/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sjá heimild” url=”https://www.heilsuvera.is/efnisflokkar/svefn-og-hvild/”][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sjá heimild” url=”https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”6%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”askoranir” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”15%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” min_width_desktop=”120%” min_width_tablet=”0px” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]

Áskoranir

[/nectar_highlighted_text][/vc_column_inner][/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681397253140{padding-right: 10% !important;}”]30 daga áskorun

• Borðaðu 4 ávexti á hverjum degi
• Hreyfðu þig í a.m.k. 45 mín á dag
• Búðu um rúmið þitt á hverjum morgni
• Fáðu þér 5 vatn glös 

[/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sjá heimild” url=”https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/”][/vc_column_inner][/vc_row_inner][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”13″ background_image_position=”right center” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][/vc_column][/vc_row]