Harvard kudzidza: Kuekisesaiza ndiyo nzira yakanakisa yekuisa mari mukati mako

Reddy, purofesa anoshamwaridzana nekiriniki paHarvard Medical School uye nyanzvi inozivikanwa pasi rose mumunda weurouropsychiatry, akanyora mubhuku "Exercise Transform the Brain": Kuekisesaiza ndiko kunyanya kudyara muuropi.

Harvard kudzidza: Kuekisesaiza ndiyo nzira yakanakisa yekuisa mari mukati mako

1. Kuita maekisesaizi kunoita kuti uve nenjere

Handizive kana wakambosangana neizvi:

Iwe unonzwa usimbe uye unotyisa, simuka uye fambisa tsandanyama dzako nemapfupa, uye pakarepo unonzwa zvakanyanya kumuka;

Basa nekudzidza hazvina basa, enda kunze uye kumhanya kwemashure mashoma, uye nyika ichakurumidza kuita nani.

Sekutaura kwakaita mumwe munhu: runako rukuru rwekurovedza muviri ndechekuchengeta uropi huri mune yakanakisa mamiriro.

Wendy, purofesa weurouroscience uyo anodzidza ndangariro dzenguva refu, akazviedza iye amene ndokubvumikisa nenzira inobudirira.

Panguva yaiitwa rafting, akaerekana aona kuti akanga ari munhu asina kusimba paaiva muduku, saka akasarudza kupinda mujimu kuti aite maekisesaizi.

Mushure meanopfuura gore rekuita maekisesaizi, haana kungokwanisa kudzoreredza chimiro, asi zvakare akawana kuti ndangariro yake uye kuisa pfungwa kwakavandudzika.

Aida kuziva zvakanyanya pamusoro peizvi uye akachinja nzira yake yekutsvagisa kune shanduko muuropi dzinokonzerwa nekurovedza muviri.

Mushure mekutsvagisa kwake, akaona kuti kurovedza muviri kwenguva refu kunogona kuve nemhedzisiro inoshamisa paanatomy, physiology, uye kushanda kwehuropi:

Kungoita kuti muviri wako ufambe kunogona kuva nezvinodzivirira zvinokurumidza uye zvenguva refu pauropi hwako zvinogona kugara kweupenyu hwose.”

Leonardo da Vinci akamboti: Kufamba ndiko kunobva hupenyu hwese.

Pasinei nezera ripi kana basa rauri kuita, unogona kushandisa maekisesaizi kukudziridza nekudzivirira huropi hwako, kuti ugone kubata zvakasimba kutanga muupenyu.

2. Kuekisesaiza kunoita kuti ufare

Kurovedza muviri kwenguva refu hakungochinji chitarisiko changu chete, kunondipawo pfungwa yokuvimba inopenya kubva mukati.

Pfungwa yekugara zvakanaka inounzwa nekurovedza muviri iri muidi rokuti kunotibvumira kusunungura kunetseka, kusunungura manzwiro edu, uye kuwana zvose zviri zviviri mufaro wenyama nepfungwa.

Brendon Stubbs, nyanzvi ine masimba pamitambo uye hutano hwepfungwa, akaita kuyedza:

Akaisa vatori vechikamu mukati mevhiki yekurovedza muviri, ichiteverwa nekuzorora kwemazuva manomwe kuti vatarise chimiro chavo chepfungwa mushure mekunge varega kurovedza muviri.

mhedzisiro yakaratidza kuti vese vatori vechikamu vakawana shanduko huru mune akawanda data, uye yavo yepfungwa mamiriro index akadonha neavhareji ye15%.

Pakati pavo, crankiness yakawedzera ne23%, kuvimba kwakadzikira ne20%, uye kudzikama kwakadzikira ne19%.

Pakupera kwekuedza, mumwe vatori vechikamu akagomera: "Muviri wangu nepfungwa zvinotsamira pakurovedza muviri kupfuura zvandaimbofungidzira."

In kare, taingoona kuchinja kwemuviri kunokonzerwa nekurovedza muviri nemaziso.Sezvo munhu wose anoziva, kurovedza muviri kunogonawo kuva nemigumisiro inokosha pamanzwiro edu.

Kuita maekisesaizi kunotipa pfungwa yekudzora uye kuzvivimba, uye kubvisa manzwiro asina kunaka akadai sekushushikana uye kufunganya.

Panguva imwecheteyo, inogonawo kukurudzira secretion ye dopamine, iyo ine simba rekuwedzera mufaro, zvichiita kuti tifare sezvatinofamba.

Vanhu vanoita maekisesaizi akawanda uye vanoda zvemitambo vanozonyanya kunakidzwa nematambudziko uye vanoda hupenyu mumitambo inozvipaza zvakare uye.

3: Tora kutonga kwehupenyu, tanga nemitambo

Wang Enge, aimbova purezidhendi wePeking University, akamboti paakatora chigaro: Munhu anofanira kuita “shamwari mbiri” muupenyu hwake, imwe iraibhurari uye imwe yacho nhandare yemitambo.Kuekisesaiza inzira yakakosha yekubatsira kukura kweuropi, uye ishamwariwo yakanaka inogona kutiperekedza kweupenyu hwose.Kuita kuti maekisesaizi ave nesimba, funga mazano anotevera:

Kutanga, tanga nekufamba uye uwane yako yaunofarira mutambo.

Sezvo chirevo chinoti, "Kutanga kwese kwakaoma."

Kune vanhu vasina nheyo mumitambo, kufamba, izvo zvatakajaira, ndiyo nzira yakanakisisa yekuvandudza maitiro ekurovedza muviri.

Nekuti inotibatsira kutyora kutya kwedu mitambo uye kutanga shanduko nekuvimba.

Zvadaro, tinoedza mitambo yakasiyana-siyana kuti tiwane imwe kana yakawanda inoenderana nesu.

Kana iwe uchida kunzwa kwekudikitira zvakanyanya, saka enda kunomhanya uye kutamba;

Kana iwe uchida nzira yakapfava yekutambanudza muviri wako nepfungwa, unogona kudzidzira yoga uye Tai Chi;

Sarudza mitambo miviri kana mitatu yaunoda, ronga nesainzi nguva yekudzidzira, uye unakirwe nekunakidzwa kwemitambo!

 Chechipiri, gara uchidenha mitambo mitsva yekupinza simba muuropi.

Sezvo kuderedza uremu kune mapani, ndizvo zvinoitawo kurovedza muviri kunogadzirisa uropi.

Kana muviri wako wakagadzira tsika yekurovedza muviri uye kuchinjika kune rhythm yekurovedza muviri, kukurudzira kwemuviri nehuropi nekurovedza muviri kuchapinda mumamiriro ekumira.

Nokudaro, tinofanira kuedza mitambo mitsva nguva nenguva, rega muviri utange kutenderera kutsva kwezvinetso, uye uropi huchagadziriswa zvakare.

Kana iwe wakajaira kuva wega mumitambo, unogona kuedza timu yekubatana mitambo yakadai se badminton uye basketball;

Kana iwe uchigara uchidzokorora mitambo yechinyakare sekusvetuka tambo uye kumhanya, unogona zvakare kutevera Pamela nedzimwe nyanzvi dzekusimbaradza kujoina maitiro ekudzidziswa.

 Chechitatu, mushure mekuita maekisesaizi, ita zvinhu zvinonyanya kukosha.

Mukati meawa 1-2 mushure mekuita maekisesaizi, inguva yekuti uropi huwedzere neurons uye kusimbisa hippocampus.

Kana ukasarudza varaidzo uye zvinhu zvekuzorora zvakadai sekuona madhirama uye kurara mushure mekuita maekisesaizi, kunenge kuri kutambisa kwemabasa akawedzerwa kukosha ayo maekisesaizi anounza kuuropi.

Vadzidzi vanogona kudzokorora nekugadzirisa matambudziko mushure mekurovedza muviri;vashandi vemuhofisi vanogona kupedza nguva yavo vachinyora pfupiso nekugadzira matafura;vezvemabhizimisi vanogona kufunga nezvekuronga mabasa emangwana.

Iwe unofanirwa kuziva kuti chete kana huropi huchishandiswa zvizere mushure mekuita maekisesaizi munhu anogona kunyatso kuve "akangwara".

Munhu anorara pamba mazuva ese haambozivi kuti kune rumwe rudzi rwemufaro kune vanhu vari patreadmill.

Kunyangwe mitambo isingakwanise kutipa mibairo yatinoda munguva pfupi.

Asi kuomerera pairi kwenguva yakareba kunozotipa muviri wakasimba, huropi hunoshanduka uye manzwiro emufaro, uye nekudaro kutanga hupenyu hwekuramba huchifarira mukomboni.Ipapo ndipo paunozoziva: kurovedza muviri kudyara kwakanyanya muhupenyu