Reddy, masanin farfesa na asibiti a Makarantar Kiwon Lafiya ta Harvard kuma ƙwararren ƙwararren ƙwararren ƙwararrun ƙwararrun ƙwararrun ƙwayoyin cuta, ya rubuta a cikin littafin "Motsa jiki Yana Canza Kwakwalwa": Motsa jiki shine ainihin mafi kyawun saka hannun jari a cikin kwakwalwa.
Nazarin Harvard: Motsa jiki shine hanya mafi kyau don saka hannun jari a cikin kanku
1. Motsa jiki yana kara wayo
Ban sani ba ko kun taɓa samun wannan ƙwarewar:
Kuna jin kasala da kasala, ku tashi tsaye ku motsa tsokoki da kasusuwan ku, nan da nan ku ji da yawa a farke;
Aiki da karatu ba su da inganci, fita da gudu don ƴan lafuzza, kuma nan ba da jimawa ba jihar za ta yi kyau.
Kamar yadda wani ya ce: mafi girman fara'a na motsa jiki shine kiyaye kwakwalwa a cikin mafi kyawun yanayi.
Wendy, farfesa a ilimin kimiyyar neuroscience wanda ke nazarin ƙwaƙwalwar ajiyar lokaci mai tsawo, ta yi gwaji da kanta kuma ta yi nasarar tabbatar da hakan.
A lokacin wasan motsa jiki, kwatsam ta gane cewa ita ce mafi rauni lokacin da take matashi, don haka ta yanke shawarar shiga dakin motsa jiki don motsa jiki.
Bayan fiye da shekara guda tana motsa jiki, ba kawai ta sami damar dawo da siriri ba, har ma ta gano cewa ƙwaƙwalwarta da hankalinta sun inganta.
Ta kasance mai sha'awar wannan kuma ta canza hanyar bincike zuwa canje-canje a cikin kwakwalwa da motsa jiki ke haifarwa.
Bayan bincikenta, ta gano cewa motsa jiki na dogon lokaci zai iya yin tasiri mai ban mamaki a jikin jiki, ilimin lissafi, da aikin kwakwalwa:
Kawai motsa jikinka na iya samun tasirin kariya na kai tsaye kuma na dogon lokaci akan kwakwalwarka wanda zai iya dawwama har tsawon rayuwa."
Leonardo da Vinci ya taɓa cewa: Motsi shine tushen dukkan rayuwa.
Komai shekaru ko sana'ar da kuke ciki, zaku iya amfani da motsa jiki don haɓakawa da kare kwakwalwar ku, ta yadda za ku iya fahimtar yunƙurin rayuwa.
2. Motsa jiki yana sa ku farin ciki
Ba wai kawai motsa jiki na dogon lokaci yana canza kamanni ba, yana kuma ba ni ma'anar kwarin gwiwa wanda ke fitowa daga ciki.
Halin jin daɗin da motsa jiki ya kawo ya ta'allaka ne a cikin gaskiyar cewa yana ba mu damar sakin damuwa, kawar da motsin zuciyarmu, da samun jin daɗin jiki da na tunani.
Brendon Stubbs, kwararre mai iko kan wasanni da lafiyar kwakwalwa, ya yi gwaji:
Ya sanya mahalarta cikin horon motsa jiki na mako guda, sannan kuma a dakata na kwanaki bakwai don lura da yanayin tunaninsu bayan sun daina motsa jiki.
sakamakon ya nuna cewa duk mahalarta sun sami babban canji a cikin bayanai da yawa, kuma ma'aunin yanayin tunanin su ya faɗi da matsakaicin 15%.
Daga cikin su, crankiness ya karu da 23%, amincewa ya ragu da 20%, kuma nutsuwa ya ragu da 19%.
A ƙarshen gwajin, wani ɗan takara ya yi nishi: “Jikina da hankalina sun fi dogara ga motsa jiki fiye da yadda na taɓa zato.”
IA baya, mun lura da canje-canjen jiki ne kawai ta hanyar motsa jiki da ido tsirara.Kamar yadda kowa ya sani, motsa jiki na iya yin tasiri mai mahimmanci akan motsin zuciyarmu.
Motsa jiki zai ba mu fahimtar sarrafawa da amincewa da kai, da kuma kawar da mummunan motsin rai kamar damuwa da damuwa.
A lokaci guda kuma, yana iya haɓaka ɓoyewar dopamine, wanda ke da tasirin haɓaka farin ciki, yana sa mu farin ciki yayin da muke motsawa.
Mutanen da suka fi motsa jiki kuma suna son wasanni za su ƙara jin daɗin ƙalubale kuma suna son rayuwa a cikin wasannin da ke karya kansu akai-akai.
3: Kula da rayuwa, fara da wasanni
Wang Enge, tsohon shugaban jami'ar Peking, ya taba cewa lokacin da ya hau kan karagar mulki: Mutum na bukatar yin “abokai biyu” a rayuwarsa, daya dakin karatu, daya kuma filin wasanni.Motsa jiki hanya ce mai mahimmanci don taimakawa ci gaban kwakwalwa, kuma abokin kirki ne wanda zai iya raka mu har tsawon rayuwa.Don ƙarfafa motsa jiki, yi la'akari da shawarwari masu zuwa:
Na farko, Fara da tafiya kuma gano wasannin da kuka fi so.
Kamar yadda ake cewa, "Kowane farawa yana da wahala."
Ga mutanen da ba su da tushe a cikin wasanni, tafiya, wanda muka saba da shi, shine hanya mafi kyau don bunkasa halayen motsa jiki.
Domin yana taimaka mana mu rabu da tsoron wasanni kuma mu fara canji da tabbaci.
Bayan haka, muna gwada wasanni daban-daban don gano ɗaya ko dayawa da suka dace da mu.
Idan kuna son jin gumi sosai, to ku yi gudu ku rawa;
Idan kuna son hanya mai laushi don shimfiɗa jikin ku da hankali, zaku iya yin yoga da Tai Chi;
Zaɓi wasanni biyu ko uku da kuke so, a kimiyance shirya lokaci don yin aiki, kuma ku ji daɗin nishaɗin wasanni!
Na biyu, kullum kalubalanci sabbin wasanni don allurar kuzari a cikin kwakwalwa.
Kamar yadda asarar nauyi ke da faranti, haka nan motsa jiki ke gyara kwakwalwa.
Lokacin da jikinka ya haɓaka dabi'ar motsa jiki kuma ya dace da yanayin motsa jiki, motsa jiki na jiki da kwakwalwa ta hanyar motsa jiki za su shiga yanayin tsayawa.
Saboda haka, dole ne mu gwada sababbin wasanni daga lokaci zuwa lokaci, bari jiki ya fara sabon kalubale, kuma kwakwalwa za ta sake tasowa.
Idan kun saba da kasancewa kadai a cikin wasanni, zaku iya gwada wasannin haɗin gwiwar ƙungiya kamar su badminton da ƙwallon kwando;
Idan koyaushe kuna maimaita wasanni na gargajiya kamar tsallake igiya da gudu, kuna iya bin Pamela da sauran ƙwararrun motsa jiki don shiga cikin yanayin horo.
Na uku, bayan motsa jiki, yi abubuwa mafi mahimmanci.
A cikin sa'o'i 1-2 bayan motsa jiki, lokaci ne da kwakwalwa za ta yaduwa da ƙwayoyin cuta da ƙarfafa hippocampus.
Idan ka zaɓi abubuwan nishaɗi da nishaɗi kamar kallon wasan kwaikwayo da barci bayan motsa jiki, zai zama ɓarna na ayyukan da aka ƙara darajar da motsa jiki ke kawo wa kwakwalwa.
Dalibai na iya karantawa da magance matsalolin bayan motsa jiki;Ma'aikatan ofis na iya amfani da lokacinsu wajen rubuta taƙaitaccen bayani da yin teburi;'yan kasuwa za su iya yin tunani game da tsara sana'o'i na gaba.
Dole ne ku sani cewa kawai lokacin da aka yi amfani da kwakwalwa sosai bayan motsa jiki kawai mutum zai iya zama "mai hankali".
Mutumin da yake kwana a gida a kowace rana bai san cewa akwai wani irin farin ciki ga mutane a kan tudu ba.
Ko da yake wasanni ba zai iya ba mu ladan da muke so cikin kankanin lokaci ba.
Amma manne da shi na dogon lokaci zai ba mu jiki mai ƙarfi, ƙarin sassaucin kwakwalwa da yanayi mai farin ciki, kuma ta haka ne za mu fara rayuwa na ci gaba mai ban sha'awa.Sai kawai za ku gano: motsa jiki shine kyakkyawan jari a rayuwa
Lokacin aikawa: Agusta-01-2022