Kurovedza muviri kunoderedza sei kuzvidya mwoyo?

Kuzvidya mwoyo chinhu chinowanzoitika mazuva ano. Anenge munhu wose, kana iye pachake asingatamburi nazvo, saka anoziva mumwe munhu pakati peshamwari kana mumhuri anowanzoita kuzvidya mwoyo. Neuropsychiatrist John Ratey anodudza nhamba dzeAmerica: mumwe muvashanu vakuru vane makore anopfuura 18 uye mumwe muvatatu vachiri kuyaruka vari pakati pemakore 13 ne18 vakaonekwa kuti vane chirwere chefunganyo chisingaperi gore rapera.

Sezvakataurwa naDr. Ratey, kunyanya kunetseka kunowedzera njodzi yezvimwe zvirwere, zvakadai sekuora mwoyo, uye zvinogonawo kubatsira mukukura kwechirwere cheshuga uye chirwere chemwoyo. Nyanzvi inoona mhedzisiro yeongororo ichangobva kuitika yakakosha zvikuru, iyo inoratidza kuti vanhu vanonetsekana vanowanzo rarama hupenyu hwekugara. Asi kuita kungave kwakanakisa kusiri kwekurapa mhinduro yekudzivirira kushushikana uye kurapwa.

"Nguva yekusunga sneakers dzako, buda mumota ufambe!" Wright anonyora. Sezvo ari chiremba wepfungwa anodzidza zvinokonzerwa nekurovedza muviri pauropi, haasi kungoziva nesayenzi chete, asi akaona mukuita kuti basa remuviri rinokanganisa sei varwere. Tsvagiridzo inoratidza kuti kurovedza muviri kunonyanya kubatsira.

Kuchovha bhasikoro nyore, kirasi yekutamba, kana kunyange kufamba-famba kunogona kuve chishandiso chine simba kune avo vanotambura nekusagadzikana kusingaperi. Zviitiko izvi zvinobatsirawo vanhu vanotya zvakanyanya uye vakabatikana, zvakadai sebvunzo iri kuuya, kutaura paruzhinji, kana musangano unokosha.

Maekisesaizi anobatsira sei kuderedza kuzvidya mwoyo?

• Kurovedza muviri kunotsausa kubva munyaya inovhiringidza.
• Movement inoderedza kushushikana kwetsandanyama, nokudaro ichideredza kubatsira kwemuviri pakufunganya.
• Kuwedzera kwemoyo wemoyo kunoshandura makemikari europi, kuwedzera kuwanikwa kweakakosha anti-anxiety neurochemicals, kusanganisira serotonin, gamma-aminobutyric acid (GABA), uye brain-derived neurotrophic factor (BDNF).
• Kudzidzira muviri kunomutsa marobe epamberi ehuropi, basa rekutonga rinobatsira kudzora amygdala, iyo biological mhinduro sisitimu kune chaiyo kana inofungidzirwa kutyisidzira kwekupona kwedu.
• Kugara uchirovedza muviri kunogadzira zviwanikwa zvinowedzera kusimba kumanzwiro echisimba.

Saka, ndeapi maekisesaizi aunoda kudzivirira kubva mukurwiswa kwekushushikana uye kusagadzikana kwekufunganya? Kunyange zvazvo zvisiri nyore kutsanangura, ongororo ichangobva kuitika mumagazini Anxiety-Depression yakawana kuti vanhu vane zvinetso zvekuzvidya mwoyo vaiva nenhamba yakakwana yekurovedza muviri muupenyu hwavo vaidzivirirwa zviri nani kubva pakuva nezviratidzo zvekuzvidya mwoyo pane avo vasina kufamba zvakanyanya.

Dr. Ratey vanopfupisa kuti: Panyaya yekurapa kuzvidya mwoyo, zvakanaka kuti uwedzere maekisesaizi. “Usaora mwoyo, kunyange uchangotanga. Imwe tsvakurudzo inoratidza kuti kunyange kurovedza muviri kumwe chete kunogona kubatsira kuderedza kuzvidya mwoyo kunenge kwatanga. Imhando ipi yekurovedza muviri yaunosarudza inogona kunge isina basa zvakanyanya. Tsvagiridzo inonongedzera kukubudirira kwechero chiitiko chemuviri, kubva kune tai chi kusvika kune yakakwira-yakanyanya kupindirana kudzidziswa. Vanhu vakasangana nekuvandudzwa pasinei nemabasa avaiedza. Kunyange kungorovedza muviri kunobatsira. Chinhu chikuru ndechekuedza, kuita uye kusasiya zvawakatanga.

Nzira yekuita sei makirasi anonyanya kushanda?

• Sarudza chiitiko chinokufadza iwe, chaunoda kudzokorora, kusimbisa maitiro akanaka.
• Shanda pakuwedzera kurova kwemoyo wako.
• Shanda neshamwari kana muboka kutora mukana werubatsiro rwakawedzerwa rwerutsigiro rwekugarisana.
• Kana zvichibvira, kurovedza muviri mumasikirwo kana nzvimbo dzakasvibirira, izvo zvinowedzera kuderedza kushungurudzika uye kuzvidya mwoyo.

Nepo tsvakiridzo yesainzi yakakosha, hapana chikonzero chekutendeukira kumachati, nhamba, kana wongororo yevezera kuti tizive kuti tinonzwa zvakanaka sei mushure mekurovedza muviri kana kushushikana kwadzika. “Yeuka manzwiro aya uye uashandise sechikuru chekudzidzira zuva nezuva. Inguva yekusimuka uye kufamba! » anodana neuropsychiatrist.