Phunziro la Harvard: Kuchita masewera olimbitsa thupi ndi njira yabwino yopezera ndalama mwa inu nokha

Reddy, pulofesa wothandizana nawo pachipatala cha Harvard Medical School komanso katswiri wodziwika padziko lonse lapansi pazachipatala cha neuropsychiatry, analemba m'buku lakuti "Exercise Transform the Brain": Kuchita masewera olimbitsa thupi ndiko ndalama zabwino kwambiri muubongo.

Phunziro la Harvard: Kuchita masewera olimbitsa thupi ndi njira yabwino yopezera ndalama mwa inu nokha

1. Kuchita masewera olimbitsa thupi kumakupangitsani kukhala wanzeru

Sindikudziwa ngati mudakumanapo ndi izi:

Mumamva ulesi ndi kulefuka, imirirani ndikusuntha minofu ndi mafupa anu, ndipo nthawi yomweyo mumamva kukhala maso kwambiri;

Ntchito ndi kuphunzira ndizosakwanira, tulukani ndikuthamangira kangapo, ndipo dziko lidzakhala bwino posachedwa.

Monga wina adanena: chithumwa chachikulu chochita masewera olimbitsa thupi ndikusunga ubongo pamalo abwino kwambiri.

Wendy, pulofesa wa neuroscience yemwe amaphunzira kukumbukira kwa nthawi yayitali, adadziyesa yekha ndikutsimikizira bwino.

Panthawi yochita masewera a rafting, mwadzidzidzi anazindikira kuti anali wofooka kwambiri pamene anali wamng'ono, choncho adaganiza zolowa nawo masewera olimbitsa thupi kuti azichita masewera olimbitsa thupi.

Pambuyo pakuchita masewera olimbitsa thupi kwa chaka choposa chaka, sanangokwanitsa kukhalanso ndi thupi lochepa, komanso adapeza kuti kukumbukira kwake ndi kuika maganizo ake bwino.

Ankachita chidwi kwambiri ndi izi ndipo anasintha njira yake yofufuzira kusintha kwa ubongo chifukwa cha masewera olimbitsa thupi.

Atafufuza, adapeza kuti kuchita masewera olimbitsa thupi kwa nthawi yayitali kumatha kukhudza kwambiri kagayidwe ka thupi, thupi, ndi magwiridwe antchito a ubongo:

Kungoyendetsa thupi lanu kumatha kukhala ndi zotsatira zoteteza nthawi yomweyo muubongo wanu zomwe zimatha moyo wanu wonse. ”

Leonardo da Vinci adanenapo kuti: Kusuntha ndiko gwero la moyo wonse.

Ziribe kanthu zaka kapena ntchito yomwe muli nayo, mutha kugwiritsa ntchito masewera olimbitsa thupi kuti mukulitse ndi kuteteza ubongo wanu, kuti mutha kumvetsetsa bwino zomwe zikuchitika pamoyo wanu.

2. Kuchita masewera olimbitsa thupi kumakupangitsani kukhala osangalala

Sikuti kuchita masewera olimbitsa thupi kwa nthawi yayitali kumangosintha maonekedwe anga, kumapangitsanso kuti ndikhale ndi chidaliro chomwe chimachokera mkati.

Lingaliro lakukhala bwino lomwe limabwera chifukwa chochita masewera olimbitsa thupi limakhala kuti kumatilola kumasula kupsinjika, kuchepetsa malingaliro athu, ndi kupeza chisangalalo chakuthupi ndi chamaganizo.

Brendon Stubbs, katswiri wovomerezeka pamasewera ndi thanzi lamalingaliro, adayesa:

Anawaika ophunzirawo pa sabata lochita masewera olimbitsa thupi, ndikutsatiridwa ndi kupuma kwa masiku asanu ndi awiri kuti awone momwe amaganizira atasiya kuchita masewera olimbitsa thupi.

Zotsatira zake zidawonetsa kuti onse omwe adatenga nawo gawo adakumana ndi kusinthasintha kwakukulu pama data angapo, ndipo malingaliro awo amalingaliro amalingaliro adatsika ndi 15%.

Pakati pawo, crankiness idakula ndi 23%, chidaliro chidatsika ndi 20%, ndipo bata idatsika ndi 19%.

Kumapeto kwa kuyesako, wophunzira wina anadandaula kuti: “Thupi langa ndi malingaliro amadalira kwambiri kuchita masewera olimbitsa thupi kuposa momwe ndimaganizira.

In m'mbuyomu, tinkangowona kusintha kwa thupi komwe kumachitika chifukwa chochita masewera olimbitsa thupi ndi maso.Monga aliyense akudziwa, kuchita masewera olimbitsa thupi kungathenso kukhudza kwambiri maganizo athu.

Kuchita masewera olimbitsa thupi kudzatipatsa mphamvu yodzilamulira komanso kudzidalira, komanso kuchotsa maganizo oipa monga nkhawa ndi nkhawa.

Panthawi imodzimodziyo, ikhoza kulimbikitsanso kutulutsa kwa dopamine, komwe kumakhala ndi zotsatira zowonjezera chisangalalo, kutipangitsa kukhala osangalala pamene tikuyenda.

Anthu omwe amachita masewera olimbitsa thupi komanso amakonda masewera amasangalala kwambiri ndi zovuta komanso amakonda moyo wamasewera omwe amadzipweteka mobwerezabwereza.

3: Yang'anirani moyo, yambani ndi masewera

Wang Enge, yemwe anali pulezidenti wakale wa yunivesite ya Peking, panthaŵi ina pamene anatenga udindo wake, anati: Munthu ayenera kupeza “mabwenzi aŵiri” m’moyo wake, wina ndi laibulale ndipo winayo ndi bwalo lamasewera.Kuchita masewera olimbitsa thupi ndi njira yofunikira yothandizira kukula kwa ubongo, komanso ndi bwenzi lapamtima lomwe lingathe kutsagana nafe moyo wonse.Kuti masewerawa akhale amphamvu kwambiri, lingalirani malingaliro awa:

Choyamba, Yambani ndikuyenda ndikupeza masewera omwe mumakonda.

Monga mwambi umati, "Chiyambi chilichonse chimakhala chovuta."

Kwa anthu omwe alibe maziko pamasewera, kuyenda, zomwe tidazolowera, ndiyo njira yabwino kwambiri yopangira zizolowezi zolimbitsa thupi.

Chifukwa zimatithandiza kuthetsa mantha athu a masewera ndikuyamba kusintha ndi chidaliro.

Kenako, timayesa masewera osiyanasiyana kuti tipeze imodzi kapena zingapo zomwe zikuyenera ife.

Ngati mumakonda kumva kutuluka thukuta kwambiri, pitani kukathamanga ndikuvina;

Ngati mumakonda njira yofatsa yotambasulira thupi lanu ndi malingaliro anu, mutha kuchita yoga ndi Tai Chi;

Sankhani masewera awiri kapena atatu omwe mumakonda, konzekerani mwasayansi nthawi yoyeserera, ndikusangalala ndi masewera!

 Chachiwiri, nthawi zonse kutsutsa masewera atsopano kuti alowetse mphamvu mu ubongo.

Monga momwe kuchepa thupi kumakhala ndi mapiri, momwemonso masewera olimbitsa thupi amakonzanso ubongo.

Thupi lanu likakhala ndi chizolowezi chochita masewera olimbitsa thupi ndikuzolowera kuchita masewera olimbitsa thupi, kukondoweza kwa thupi ndi ubongo pochita masewera olimbitsa thupi kudzalowa m'malo opumira.

Choncho, tiyenera kuyesa masewera atsopano nthawi ndi nthawi, lolani thupi liyambe zovuta zatsopano, ndipo ubongo udzapangidwanso.

Ngati mumazolowera kukhala nokha pamasewera, mutha kuyesa masewera ogwirizana ndi timu monga badminton ndi basketball;

Ngati mumabwereza masewera achikhalidwe monga kudumpha chingwe ndikuthamanga, mutha kutsatira Pamela ndi akatswiri ena olimbitsa thupi kuti alowe nawo maphunzirowo.

 Chachitatu, mukamaliza kuchita masewera olimbitsa thupi, chitani zinthu zofunika kwambiri.

Pakadutsa maola 1-2 mutachita masewera olimbitsa thupi, ndi nthawi yoti ubongo uchulukitse ma neuron ndikulimbitsa hippocampus.

Ngati mumasankha zosangalatsa ndi zosangalatsa monga kuonera masewero ndi kugona mutatha kuchita masewera olimbitsa thupi, kudzakhala kuwononga ntchito zowonjezera phindu zomwe masewera olimbitsa thupi amabweretsa ku ubongo.

Ophunzira amatha kubwereza ndi kuthetsa mavuto pambuyo pochita masewera olimbitsa thupi;ogwira ntchito muofesi amatha kuthera nthawi yawo polemba mwachidule ndi kupanga matebulo;amalonda angaganize zokonzekera ntchito zamtsogolo.

Muyenera kudziwa kuti ubongo ukagwiritsidwa ntchito mokwanira pambuyo pochita masewera olimbitsa thupi ndizotheka kukhala "wanzeru".

Munthu amene amagona kunyumba tsiku lililonse sadziwa kuti pali mtundu wina wa chimwemwe kwa anthu amene ali pa treadmill.

Ngakhale masewera sangathe kutipatsa mphotho zomwe tikufuna mu nthawi yochepa.

Koma kumamatira kwa nthawi yayitali kudzatipatsa thupi lamphamvu, ubongo wosinthika komanso wosangalala kwambiri, ndipo motero timayamba kukhala ndi chidwi chopitilira pawiri.Pokhapokha mudzazindikira: kuchita masewera olimbitsa thupi ndi ndalama zabwino kwambiri pamoyo