Lokacin da muka shiga cikin lokutan ƙarancin yanayi ko ƙara yawan damuwa, sau da yawa ba ma jin motsi da yawa; duk da haka, da zaran kun fara kuma ku kula da wasu daidaito, Ayyukan jiki sun fara yin bambance-bambance na gaske game da yadda kuke jiBa kwa buƙatar zama ɗan wasa ko zama a wurin motsa jiki: motsi na yau da kullun, lokacin da aka tsara shi da kyau, na iya zama ƙawance mai ƙarfi don jin daɗin tunanin ku da fahimi.
Baya ga tallafawa lafiyar zuciya, sarrafa hawan jini, taimakawa tare da ciwon sukari, ko kare haɗin gwiwa, Motsa jiki yana ba da fa'idodin tunani mai aunawa: yana inganta yanayi, yana rage damuwa, yana haɓaka bacci.Wannan haɗin kai-jiki yana goyan bayan tabbataccen shaida, kuma kodayake ainihin alaƙar da ke tsakanin motsa jiki da alamun motsin rai ba ta layi ba ce, haɓakawa yana bayyana a cikin ɗan gajeren lokaci da dogon lokaci. yana inganta barci
Wasanni, aikin jiki da jin dadi: haɗi tare da yawancin kimiyya a baya
Kimiyya ta lura cewa motsa jiki ba kawai ƙarfafa tsokoki da jimiri ba, amma a maimakon haka yana haɓaka canje-canjen ƙwaƙwalwa waɗanda ke haɓaka ƙwaƙwalwar ajiya, koyo, da ƙa'idodin motsin raiMotsa jiki na yau da kullun yana haɗuwa da ƙananan haɗari na damuwa da damuwa, da kuma ikon da za a iya magance matsalolin yau da kullum tare da karin kwanciyar hankali da tsabta.
Don fayyace: Ayyukan jiki shine duk wani motsi da ke ciyar da makamashi (aiki, gida, tafiya), kuma motsa jiki an tsara shi, tsarawa, da maimaita aiki.Dukansu suna ba da gudummawa ga lafiyar ku. Yi tafiya da sauri mai kyauHawan matakala, aikin lambu, ko wanke mota ƙidaya, don haka yi ƙarin zaman "na yau da kullun" na gudu, ninkaya, ko ɗaukar nauyi.
Me yasa motsi ya inganta yanayi? Hanyoyin da ke da mahimmanci
Lokacin da ka fara motsi, jini zuwa kwakwalwa yana ƙaruwa kuma ana fitar da masu watsawa kamar serotonin, dopamine, da norepinephrine. Cocktail wanda ke taimakawa ɗaga yanayin ku, haɓaka kuzari, da daidaita damuwaBugu da ƙari, akwai endorphins, masu kashe ciwo na halitta tare da jin dadi.
Motsa jiki kuma yana ƙarfafa abubuwan haɓaka kamar BDNF (factor neurotrophic da aka samu na ƙwaƙwalwa), maɓalli don neurogenesis (halittar sababbin ƙwayoyin cuta) da kuma ƙarfafa haɗin gwiwar neuronal a yankuna kamar hippocampus.A cikin mutanen da ke da ciki, hippocampus na iya samun ƙarami ƙarami; horarwa yana inganta farfadowar aikinta ta hanyar haɓakar ƙwayoyin cuta da haɓakar synapses.
Wani muhimmin batu: Ayyukan jiki yana taimakawa wajen rage neuroinflammation.An sami raguwa a cikin ƙwayoyin cuta masu kumburi da ke da alaƙa da ciki, irin su TNFα, IL-1β, IL-6 da IL-2R, waɗanda zasu iya taimakawa wajen jin ƙarancin nauyi da kuma tsabta.
Kuma a cikin rayuwar yau da kullun, motsa jiki yana aiki azaman "katsewa" na rumination da madaukai masu damuwa: Bayar da cikakkiyar kulawa ga jin daɗi (numfashi, tafiya, iska a kan fuska) yana karya sarkar tunani mara kyau. Kuma, tare da aiki, yana barin ragowar kwanciyar hankali.
Babban fa'idodin: damuwa, damuwa, da ADHD
A cikin rashin tausayi da matsakaici, bincike da yawa sun gano cewa Motsa jiki na iya zama mai tasiri kamar wasu antidepressants.ba tare da illar magunguna ba. Wani bincike na 2019 ya lura cewa gudu na kusan mintuna 15 a rana ko yin tafiya na kusan awa ɗaya kowace rana yana da alaƙa da ƙananan haɗarin 26% na babban bakin ciki na gaba.
A cikin lokuta na damuwa, motsi yana sakin tashin hankali, yana daidaita tsarin damuwa, kuma yana inganta yanayin kulawa. Ayyukan cyclical waɗanda ke daidaita hannaye da ƙafafu (tafiya cikin gaggauce, tsere mai laushi, yin iyo, rawa, keke) zaɓuɓɓukan tauraro ne.Idan kuma kun ƙara hankali ga jiki, an inganta tasirin kwantar da hankali.
A cikin ADHD, motsa jiki na yau da kullum yana ƙara dopamine, norepinephrine, da serotonin. manzanni guda uku da ke da hannu a cikin motsa jiki, hankali, sarrafa motsin rai da yanayiSabili da haka, horarwa na iya inganta ƙaddamarwa, ƙwaƙwalwar aiki, da motsawa, ta hanyar da ta dace da aikin wasu kwayoyi, amma ba tare da mummunan tasirin su ba.
Shaidar dogon lokaci kuma tana da ban sha'awa: Gwajin gargajiya idan aka kwatanta ƙungiyoyi tare da motsa jiki, magani, ko duka biyun, kuma bayan makonni 16 duk sun ingantaA cikin bin diddigin, waɗanda suka kasance masu aiki sun koma ƙasa da ƙasa (kusan 8%) fiye da waɗanda kawai suka sha kwayoyi (kusan 38%) ko haɗa magunguna da motsa jiki (fiye da 30%).
Ayyukan jiki vs. motsa jiki: duk yana ƙarawa
Shirye-shiryen da aka tsara ba shine kawai abin da ke da mahimmanci ba. Tara ƙananan "tubalan" motsi a cikin yini (minti 10-15) yana ƙarawa kuma yana ba da fa'idodi.Ɗaukar matakan hawa, tashi da wuri ɗaya tasha, yin parking gaba, ko yin keke don aiki dabaru ne masu sauƙi da inganci.
Idan yana kama da yaƙin tudu a yanzu, fara kaɗan. Minti biyar ko goma sun isa ganin canjiKuma ƙara ƙarfin kuzari yana ƙarfafa ku don ci gaba da haɓakawa. Daidaitawa ya fi kamala mahimmanci, kuma kowane ɗan ƙaramin abu yana da ƙima.
Nawa motsa jiki ya isa? Jagorori masu amfani waɗanda ke taimakawa.
Ga manya masu lafiya, shawarwarin da aka yarda da su sun ba da shawarar aƙalla mintuna 150 na matsakaicin ƙarfin motsa jiki na motsa jiki a kowane mako ko mintuna 75 na ayyukan aerobic mai ƙarfi.ko daidai gwargwado. Bugu da ƙari, keɓe kwanaki 2 a mako don ƙarfafa ƙarfin manyan ƙungiyoyin tsoka.
Matsakaici yana nufin tafiya tare da ɗan hanzarin numfashi amma samun damar ci gaba da tattaunawa (ko da yake ba a sauƙaƙe waƙa ba). Ƙarfi shine lokacin da magana ke da wuya kuma ka lura jikinka ya fi zafi.Kuna iya tsara shi cikin gajerun zaman da aka yada cikin mako.
A cikin yara da matasa, fuskantarwa yana ƙaruwa zuwa Minti 60 kowace rana na matsakaici zuwa ƙarfi mai ƙarfitare da aƙalla kwanaki 3 waɗanda suka haɗa da ayyuka masu ƙarfi da ƙarfafa kashi da tsoka. Wasan motsa jiki, wasanni, da jigilar kaya sune mafi kyawun abokan ku.
Idan kun fi son auna ta makonni masu aiki, bayanin martaba na "'yan wasan karshen mako" kuma yana ƙididdigewa: Ƙaddamar da adadin zuwa kwana ɗaya ko biyu zai iya ba da fa'idodi masu kama da yada shi.muddin jimlar da tsananin sun dace da yanayin ku.
Nasiha mai amfani don farawa kuma kada ku daina
Zaɓi ayyukan da kuke son yi da gaske. Idan kun ji daɗin abin da kuke yi, maimaita shi ya fi sauƙi.Shin kai mutumin safe ne ko kuma mai la'asar? Kuna fi son waje, azuzuwan rukuni, ko na yau da kullun na gida? Daidaita shirin don dacewa da abubuwan da kuke so da jadawalin ku.
Sanya maƙasudai na gaskiya da ci gaba. Tafi daga sifili zuwa wani abu mai ɗorewa, sa'an nan kuma ɗauka shi da kyau: ƙarin mintuna, ƙarin rana, ko ɗan ƙaramin ƙarfi.Ka guji juya motsa jiki zuwa wani aikin da ke damun ka: bi da shi azaman kayan aiki daidai da hutu ko magani.
Yi tsammanin cikas na gama gari. Idan ba ku jin daɗin horo a cikin jama'a, Ƙirƙiri na yau da kullun a gidaKuna da wuya ku fara tafiya ni kaɗai? Haɗu da wani, shiga rukuni, ko nemo kocin da zai jagorance ku. Babu kasafin kudin kayan aiki? Tafiya gaggauwa kyauta ce kuma tana da tasiri sosai.
Ya dauki koma baya a matsayin wani bangare na tsari. Rana ba tare da horo ba ba ta bata komai ba: kawai ku ci gaba gobe.Yi bikin kowane ƙaramin mataki na gaba; riko ya samo asali ne daga wannan tunani na "ƙara da ci gaba".
Kuma bayanin kula: kafin yin manyan canje-canje, musamman idan kuna da yanayin likita ko shan magani, Tuntuɓi ƙwararren likitan ku don daidaita nau'in da ƙarfi.Idan, duk da horo, kuna ci gaba da samun alamun bayyanar da ke lalata rayuwar ku, motsa jiki ba ya maye gurbin ilimin halin mutum ko magani lokacin da aka nuna.
Idan ina da mummunar matsalar tabin hankali fa?
A cikin rikice-rikice irin su baƙin ciki mai tsanani, psychosis, schizophrenia ko rashin lafiya, an haɗa motsa jiki a matsayin abin da ya dace da magani. Ayyukan jiki yana inganta dacewa da lafiya gabaɗaya, yana rage alamun bayyanar cututtuka, kuma yana ba da fa'idodin fahimi. (alal misali, an lura da haɓakar ƙarar cortical tare da shirye-shiryen horo).
Mafi kyawun sakamako yana bayyana lokacin Kwararren motsa jiki yana jagorantar tsari a cikin ƙungiyar lafiyar hankali, kamar yadda aka gani a cikin himma na lafiyar kwakwalwa a cikin gaggawaShirye-shirye a asibitoci da cibiyoyin al'umma, tare da kayan aikin dakuna da shawarwarin abinci mai gina jiki, sun nuna tasirin gaske.
Wasu misalan ainihin duniya sun fito ne don tasirin su: cibiyoyin da ke haɗa gyms da tsararrun zaman tare da marasa lafiya sun gudanar da su, Baya ga ingantattun alamomi da ingancin rayuwa, an sami raguwar har zuwa kashi 45 cikin ɗari a lokutan tashin hankali.A cikin saitunan al'umma, mayar da mutane daga masu tabin hankali zuwa ƙwararrun masu horarwa ya ƙara shiga da riko.
Ido: Ba game da maye gurbin magani ba ne ko ilimin tunani, amma game da ƙara su cikin motsiA cikin gwaje-gwajen da aka sarrafa, waɗanda suka kara motsa jiki zuwa daidaitattun jiyya sun nuna raguwa mafi girma a cikin bayyanar cututtuka fiye da kwayoyi kadai.
Shin wajibi ne a yi shi kowace rana? Bayanan martaba na "'yan wasan karshen mako".
Daidaitawa shine manufa, amma rayuwa ba koyaushe ta yarda da shi ba. Idan kun tattara aikin cikin kwana ɗaya ko biyu, zaku iya samun fa'idodin kiwon lafiya iri ɗaya. don yada shi, muddin jimlar mako-mako ta kai mafi ƙanƙanta kuma ba za ku ɗauki ayyukan motsa jiki masu haɗari ba idan kuna dawowa cikin horo.
Maƙiyi na ainihi shine halin zama na yau da kullun. Idan kun shafe sa'o'i da yawa a zaune, nemi "micro-breaks mai aiki" mikewa, tafiya, ko hawa matakala. Rage tsawon lokaci na zama yana inganta alamun rayuwa, har ma a cikin mutanen da suka riga sun motsa jiki.
Nau'in ayyuka da aka ba da shawarar
Horon wasan motsa jiki na gargajiya (tafiya gaggauwa, gudu, keke, iyo) da horar da ƙarfi (nauyi, makada, motsa jiki na jiki) sune tushe. Dukansu suna nuna fa'idodi masu dacewa a cikin yanayi, damuwa, bacci, da aikin fahimi.Babu buƙatar zaɓar: haɗa su.
Idan kana so ka ƙara hanyar kwantar da hankali, yoga ko pilates sun haɗa motsi tare da numfashi mai hankali kuma suna taimakawa wajen shakatawa tsarin jin tsoro. Don zamantakewa da haɓaka haɓakawa, wasanni na ƙungiya ko azuzuwan rukuni sune zinare.Rawa, a nata bangare, tana haɗu da ƙirƙira, daidaitawa da haɗin kai.
Zaɓuɓɓukan waje kuma suna da kyau: yin tafiye-tafiye, kekuna, tuƙi ko ƙetare, wanda ya kara fa'idar yanayi kuma yakan rage damuwaAbu mai mahimmanci shine ku nemo tsarin "naku" kuma ku maimaita shi cikin farin ciki.
Mahimman bayanai daga WHO: abin da lambobin suka ce
Hukumar Lafiya ta Duniya ta bayyana aikin motsa jiki a matsayin duk motsin jiki da tsokar kwarangwal ke samarwa wanda ke buƙatar kashe kuzariYa haɗa da nishaɗi, tafiya, aiki, da ayyukan gida.
Babban fa'idodi bisa ga mataki: a cikin yara da matasa, Yana inganta lafiyar jiki, kashi da lafiyar cardiometabolic, motsa jiki da ci gaban fahimi, da lafiyar hankali.A cikin manya da tsofaffi, yana rage yawan mace-mace, haɗarin cututtukan zuciya, nau'in ciwon sukari na 2 da wasu cututtukan daji, kuma yana inganta bacci, fahimta da walwala.
A cikin mata masu ciki da masu haihuwa, yin aiki yana raguwa haɗarin preeclampsia, ciwon sukari na ciki, hauhawar jini, hauhawar nauyi mai yawa, da baƙin ciki bayan haihuwa, ba tare da wani mummunan tasiri akan jariri ba lokacin da aka daidaita ƙarfin.
Bangaren da ba shi da daɗi: Kusan kashi 31% na manya da 80% na samari ba sa kaiwa ga matakan da aka ba da shawararMata a matsakaita ba su da aiki, kuma daga shekaru 60 zuwa gaba, ayyukan suna raguwa a cikin jinsin biyu.
WHO ta tsara manufofin rage rashin aiki da kashi 10% nan da 2025 da kashi 15% nan da 2030 idan aka kwatanta da 2010. Ba tare da haɓaka matakan ayyuka ba, farashin tsarin kiwon lafiya tsakanin 2020 da 2030 zai wuce dala biliyan 300.000.
Ta yaya gwamnatoci da birane suke aiki? Alamun da ke aiki
Manufofin jama'a suna kawo canji. Yi sauƙi don tafiya da ƙafa ko ta keke, buɗe wuraren jama'a masu aiki, haɗa ilimin motsa jiki da hutu a cikin makarantu, da haɓaka ayyuka a wuraren aiki da cibiyoyin kiwon lafiya. Matakai ne masu tsada.
Ana buƙatar haɗin kai tsakanin lafiya, sufuri, ilimi, tsara birane, wasanni da aiki, da haɗin gwiwa tare da ƙungiyoyin gida. Tabbatar da aminci, samun dama, da araha shine mabuɗin don rage rashin daidaito.Takardun dabarun kasa da kasa sun hada da misalan yadda ake samun "masu himma don samun koshin lafiya a duniya".
Hakanan tsarin kula da lafiya na iya haɗawa da da'irar "maganin motsa jiki". Lokacin da likitoci suka koma ga marasa lafiya kai tsaye zuwa shirye-shirye tare da kwararrun motsa jiki na kwararru, bin da ke haifar da ƙaruwa.musamman a cikin mutanen da ke fama da matsalar tabin hankali.
A matakin sirri, yana da daraja tunawa da hakan Babu wani nau'i na "cikakkiyar" na yau da kullum da ke aiki ga kowa da kowa.Mafi kyawun shirin shine wanda kuke yi akai-akai, wanda ya dace da rayuwar ku, kuma yana barin ku son ƙarin. Idan za ku iya sarrafa mintuna 10 kawai a yau, waɗannan mintuna 10 ɗin sun cancanci hakan.
Don kammala da'irar, motsa jiki yana ƙarfafa girman kai da zamantakewa: Cimma ƙananan buƙatun yana inganta amincewa, kuma horo tare da abokin tarayya yana ba da ƙarin ƙarfafawa.Za ku yi barci da kyau, ku sami ƙarin kuzari, ku ga ranar da sababbin idanu; don haka, motsi ya daina zama "aiki" kuma ya zama kayan aiki mai amfani don jin daɗin tunanin mutum na dogon lokaci.
