Ukuhamba ngebhayisikili ngaphakathi kungakhuphula imemori yakho, imveliso kunye nemizwa.
Ukuhamba ngebhayisikili yangaphakathi kulungile entloko yakho kunye nentliziyo yakho, ungakhankanyi umzimba wakho wonke. Oku kuhambelana nomzimba onamandla wokuzivocavoca umzimba kunokuphucula isimo sakho sengqondo kunye nesimo sakho sokwenza izinto kunye nokunciphisa uxinzelelo lwangokwenyama kunye nengqondo kunye nokungaxhatshazi onokuvakalelwa. Futhi ukuhamba ngebhayisikili yangaphakathi kunokunyusa amandla akho okucinga, kuquka imemori yakho kunye nezakhono zokuqiqa, kwaye ukhulise umkhiqizo wakho wokuvelisa.
Uphando olutsha luchaza ukuba ukukhwela ibhasikidi esityebileyo kwiqondo elimodareyitha ukuya kumandla engama-20 imizuzu okanye ngaphezulu kunokukwazi ukuphucula iimpawu zengxaki yokunqongophala kwengxaki (ADD) kunye nokukhathazeka kwengxaki yokuxhatshazwa kwengqondo (ADHD) kubantwana nakubantu abadala.
Indlela Ukuhamba ngeebhayisikili kunceda njani
Akumangalisi ngokukodwa, ekuqwalaseleni ukuba ukuhamba kwebhayisikili yangaphakathi kukuphakamisa ukujikeleza kwakho, kuquka ukuhamba kwegazi, oksijini, kunye nezondlo kwiqondo lakho, ezinokuphucula ukusebenza kwengqondo. Ngaphezulu, ukuhamba ngebhayisikili yangaphakathi, phakathi kwezinye izinto zokusebenza eziphambili ze-cardio, kunokushukumisa ukukhululwa kwama-neurotransmitters-njenge-dopamine, i-norepinephrine, kunye ne-serotonin-kunye nezinye iikhemikhali zobuchopho ezikhuthaza ukunyamekela, ukuxininisa, ukufunda, ukukhuthaza kunye neminye imisebenzi engqondweni. Kukho ubungqina obunyanzelisayo bokuthi umthambo ogqithiseleyo wokusebenzisa i-aerobic uhlolisise isakhiwo sengqondo kunye nomsebenzi. Ngaphezu koko, uphando lufumene ukuba ukuhamba ngebhayisiki kwinqanaba elincinci lonyusa izinga le-brain-derived neurotrophic (BDNF), iprotheyini ekhuthaza ukukhula kweeseli kunye nokuncedisa ukuhanjiswa kwegazi kunye nokumodululwa.
Ngokubambisana, ezi zinto zenza umsebenzi wokuqonda uqonde.
Kodwa kunokubakho ngaphezulu emfanekisweni, ukufikelela kwi-ADD. Esinye into, ukuqhuba umzimba kubangela ukukhululwa kwe- dopamine , i-neurotransmitter echaphazela ukusebenza kwengqondo, njengokuba imichiza ekhuthazayo esetyenziselwa ukuphatha i-ADD. Oku kunokukhokelela ekusebenziseni ukulawula okuphuculweyo-kuquka ukukwazi ukufunda ulwazi olutsha, ukufumana nokukhumbula ulwazi olufundileyo ngaphambili kwaye usebenzisa le nkcazelo ukuxazulula iingxaki kwimpilo yemihla ngemihla; ezi zakhono ngumngeni othile kubantwana abane-ADD.
Enyanisweni, oogqirha bavame ukunika umthambo wokusebenza osebenzayo njengengxenye yonyango lokuziphatha ukulungiselela abantu nangaliphi na ubudala. Kwaye kukho ubungqina benzululwazi ukuba lunceda ngokugxilwa kwengqondo kunye nokusombulula iingxaki. Ngophando lwango-2016, abaphandi banamaqela angama-32 aphakathi kweminyaka eyi-18 neye-33 kunye neempawu zabantu abadala abadala. Yenza umsebenzi wengqondo owawufuna ukunakekelwa okuqhubekayo nangemigudu ngaphambi nangemva kokuqhuba ibhasi elincinci lokuhamba ngebhayisikili kwiminqaku engama-20 okanye uhleli ngokuthula ngesithuthuthu nge-20. imizuzu. Emva kokuhamba ngebhayisekile, la madoda axelele ukuba avuseleleke ngakumbi ukwenza umsebenzi oqiqayo kunokuba bawenza ngaphandle kwebhayisikili. Kwakhona baziva benamandla kwaye banamandla kwaye badidekile, badiniwe kwaye bacinezelekile emva kwebhayisikili.
Okwangoku, uphando luka-2015 lufumene ukuba xa abantwana abane-ADHD benza iseshoni esisodwa se-30 kwiseshoni ye-ergometer ngaphambi kokuba benze imisebenzi yokuqonda, bafumana inzuzo kwixesha eliphambili lokusebenza kunye nokulawulwa kwemiqathango kwimisebenzi; Into efanayo ayizange yenzeke xa bebukele i-documentary yangomzuzu engama-30 ngaphambi kokujongana nemisebenzi yokuqonda. Ngamanye amazwi, kwakuyinkqubo eyenza umehluko, kungekhona ukulibaziseka ekujonganeni nemingeni yengqondo.
I-Rx Exercise Exercise?
Ngeli nqanaba, awaziwa ukuba yintoni iqondo elifanelekileyo, ixesha okanye ixesha lokusebenzisa iiseshoni zokuqhuba i-ADD ngokukhawuleza, kwaye inyaniso, oku kuyahlukahluka komntu omnye.
Akunakucaca ukuba ixesha elide leempembelelo lihlala njani kwiinkalo ezichaphazelekayo.
Nangona kunjalo, oku kucaca kakhulu: Ukuzivocavoca ngokuzenzekelayo kunokuncedisa iimpawu ze-ADD ubuncinane kwixesha elide. Kwaye akunakwenzeka ukuphazamiseka, ngenxa yokuba ayiyi kubangela imiphumo emibi kwindlela enye imithi evuselela ngayo. Ngaphezu koko, kunokunceda ukuphucula imisebenzi emininzi emzimbeni nasengqondweni yakho, oko kukukubeka uphumelele ngakumbi kumsebenzi okanye kwimingeni ehlobene nesikolo.