Bella Meki, munyori webhuku rinonzi The Run: How It Saved My Life, akaudza vaverengi vake kuti: “Ndakamborarama upenyu hwakanga hwakazara nefunganyo, pfungwa dzakanyanya, uye kutya kunopedza simba. Ndakapedza makore ndichitsvaga chimwe chinhu chaizondisunungura, uye ndakazochiwana - chakazove chisiri rudzi rwemushonga kana kurapwa zvachose (kunyangwe vakandibatsira). Kwaiva kumhanya. Kumhanya kwakandipa kunzwa kuti nyika yakandipoteredza izere netariro; akandibvumira kunzwa kuzvimirira uye masimba akavanzwa mandiri andakanga ndisingazivi nezvawo kare. Pane zvikonzero zvakawanda nei kuita basa remuviri richionekwa senzira yekubatsira hutano hwepfungwa - inovandudza mafungiro uye kurara, uye inobvisa kushushikana. Ini pachangu ndakaona kuti cardio exercises inogona kushandisa imwe adrenaline inokonzerwa nekushushikana. Kuvhunduka kwangu kwakamira, pakanga paine mifungo mishoma, ndakakwanisa kubvisa manzwiro ekuparadzwa.
Kunyangwe rusaruro rwakabatana nechirwere chepfungwa rwakapera mumakore achangopfuura, masevhisi akaiswa kuti ape rubatsiro haasati ashanda uye asina mari shoma. Nokudaro, kune vamwe, simba rekuporesa rekuita kwemuviri rinogona kuva chizaruro chaicho - kunyange zvichiri kudiwa kufunga kuti kurovedza muviri chete hakugoni kugadzirisa matambudziko ehutano hwepfungwa kana kunyange kuita kuti upenyu huve nyore kune avo vanorarama nezvirwere zvakakomba.
Ongororo ichangoburwa yakabudiswa mupepanhau JAMA Psychiatry yakatsigira dzidziso yekuti kuita muviri inzira inoshanda yekudzivirira kuora mwoyo. (Kunyangwe ichiwedzerawo kuti "kuita zvemuviri kunogona kudzivirira kubva mukuora mwoyo, uye/kana kuora mwoyo kunogona kutungamirira mukuderera kwekuita basa.")
Kubatana pakati pekurovedza muviri uye hutano hwepfungwa kwakasimbiswa kwenguva yakareba. Muna 1769, chiremba wokuScotland anonzi William Buchan akanyora kuti “pazvikonzero zvose zvinoita kuti munhu arambe aine upenyu hupfupi uye hunosuruvarisa, hapana chimwe chinopesvedzera zvikuru kupfuura kusarovedza muviri kwakakodzera.” Asi iko zvino pfungwa iyi yakapararira.
Maererano neimwe dzidziso, kurovedza muviri kunobatsira pahippocampus, chikamu cheuropi chinobatanidzwa mumagadzirirwo ekuumba manzwiro. Sekureva kwaDr Brandon Stubbs, Mukuru weNHS Physical Therapy uye Mental Health Specialist, "Hippocampus inodzikira muzvirwere zvepfungwa zvakaita sekuora mwoyo, bipolar disorder, schizophrenia, kutadza kuziva uye dementia." Zvakaonekwa kuti maminetsi gumi chete ekurovedza muviri kwakajeka ane mhedzisiro yenguva pfupi pane hippocampus, uye masvondo gumi nemaviri ekurovedza muviri nguva dzose achave nemhedzisiro yakanaka pairi.
Zvisinei, zvisinei nenhamba dzinogara dzichitaurwa kuti munhu mumwe chete pavanhu vana ari panjodzi yekurwara nepfungwa, uye zvisinei neruzivo rwekuti maekisesaizi anogona kubatsira kudzivirira izvi, vanhu vazhinji havasi kukurumidza kuita basa. NHS England 2018 data yakaratidza kuti chete 66% yevarume uye 58% yevakadzi vane makore 19 nepamusoro vakatevera kurudziro yemaawa 2,5 ekurovedza muviri zvine mwero kana 75 maminetsi ekurovedza muviri kwakasimba pasvondo.
Izvi zvimwe zvinoratidza kuti vanhu vazhinji vachiri kuona maekisesaizi achifinha. Kunyange zvazvo maonero edu ekurovedza muviri akaumbwa muhuduku, Public Health England nhamba kubva ku2017 yakaratidza kuti negore rekupedzisira rechikoro chepuraimari, 17% chete yevana vakanga vachipedza huwandu hunokurudzirwa hwemazuva ose.
Muukuru, vanhu vanowanzorega kurovedza muviri, vachizviruramisa vamene nokushaikwa kwenguva kana kuti mari, uye padzimwe nguva vachingotaura kuti: “Izvi hazvisi zvangu.” Munyika yanhasi, pfungwa dzedu dzinokweverwa kune zvimwe zvinhu.
Maererano naDr. Sarah Vohra, chiremba wepfungwa uye munyori, vazhinji vevatengi vake vane maitiro akazara. Syndromes yekuzvidya mwoyo uye kuora mwoyo kwakapfava kunoonekwa mune vechidiki vakawanda, uye kana iwe ukabvunza izvo zvavanowanzobatikana nazvo, mhinduro inogara iri pfupi: panzvimbo yekufamba mumhepo yakachena, vanopedza nguva mushure mezvikwangwani, uye hukama hwavo chaihwo. anotsiviwa neaya chaiwo.
Icho chokwadi chekuti vanhu vanopedza nguva yakawanda uye yakawanda pamhepo pachinzvimbo chehupenyu chaihwo chinogona kubatsira pakuona kwehuropi sechinhu chisingaoneki, chakarambana kubva mumuviri. Damon Young, mubhuku rake rinonzi How to Think About Exercise, anonyora kuti tinowanzoona kushushikana kwomuviri nepfungwa sezvinopesana. Kwete nemhaka yokuti tine nguva shomanene zvikuru kana kuti simba, asi nemhaka yokuti kuvapo kwedu kwakakamurwa kuva mativi maviri. Zvisinei, kurovedza muviri kunotipa mukana wekudzidzisa zvose muviri nepfungwa panguva imwe chete.
Sezvakataurwa nachiremba wepfungwa Kimberly Wilson, kunewo dzimwe nyanzvi dzinowanzobata muviri nepfungwa zvakasiyana. Sekureva kwake, mabasa ehutano hwepfungwa anonyanya kushanda pamusimboti wekuti chinhu chega chakakosha kutarisisa pane zviri kuitika mumusoro wemunhu. Takagadzirisa uropi, uye muviri wakatanga kuonekwa sechinhu chinofambisa uropi muchadenga. Hatifungi kana kukoshesa muviri wedu neuropi sechinhu chimwe chete. Asi chaizvoizvo, hapagoni kuva nemubvunzo wehutano, kana iwe uchingofunga nezveimwe chete uye usingafungi nezveimwe.
Sekureva kwaWybarr Cregan-Reid, munyori we Manyoro: Kumhanya Kunoita Kuti Tive Vanhu, zvichatora nguva yakawanda uye kushanda kuti vanhu vabvume kuti maekisesaizi inzira inoshanda yekuvandudza hutano hwepfungwa hwemunhu. Maererano naye, kwenguva yakareba, kusaziva pamusoro pemikana yakakura yemigumisiro yakanaka yekurovedza muviri pachikamu chepfungwa yakakunda pakati pevanhu. Iye zvino veruzhinji vari kuwedzera kuziva zvishoma nezvishoma, sezvo pasina vhiki rinopfuura pasina data nyowani kana tsvakiridzo nyowani iri kuburitswa pahukama hwemamwe marudzi ekuita kwemuviri kune hutano hwepfungwa. Asi zvichatora nguva kuti nzanga isati yagutsikana kuti kubuda mumadziro mana mumhepo yakachena mushonga unoshamisa wezvirwere zvakawanda zvazvino uno.
Saka iwe unogonesa sei vanhu kuti kuita zvemuviri kunogona kuve nemhedzisiro inobatsira pane psyche? Imwe nzira inogona kushandiswa nenyanzvi ndeyekupa yakaderedzwa nhengo dzegym sechinhu chinopindirana nemishonga uye marapirwo. Kunyengetedza vanhu kuti vafambe kakawanda - kubuda panze masikati masikati, kuva pedyo nevamwe vanhu, miti, uye zvisikwa - zvakare isarudzo, asi inogona kushanda kana iwe uchitaura pamusoro payo kakawanda. Mushure mezvose, kazhinji, vanhu havazodi kuramba vachipedza nguva yekurovedza muviri kana vasinganzwe zviri nani kubva pazuva rekutanga.
Ukuwo, kune vanhu vane pfungwa dzakaoma zvikuru, chikumbiro chekubuda uye kufamba chinganzwika sechisina musoro. Vanhu vakabatwa nekuzvidya mwoyo kana kuora mwoyo vangangonzwa vasinganzwisisi kuenda kugym vari voga kana neboka revasingazivi. Mumamiriro ezvinhu akadaro, zviitiko zvakabatana neshamwari, sekumhanya kana kuchovha bhasikoro, zvinogona kubatsira.
Imwe mhinduro inogoneka ndeyeParkrun kufamba. Ichi chirongwa chemahara, chakagadzirwa naPaul Sinton-Hewitt, umo vanhu vanomhanya makiromita mashanu vhiki yega yega - mahara, ivo pachavo, vasingatarise kuti ndiani anomhanya zvakadii uye ane rudzii rweshangu. Muna 5, Glasgow Caledonia University yakaita ongororo yevanhu vanopfuura zviuru mazana masere, makumi masere nepfumbamwe muzana avo vakati parkrun ine mhedzisiro yakanaka pamafungiro avo uye hutano hwepfungwa.
Pane chimwe chirongwa chakanangana nekubatsira vanhu vanotambura zvakanyanya munharaunda. Muna 2012, Running Charity yakavambwa muUK kubatsira vechidiki vasina pekugara kana vanoshaya, vazhinji vacho vanonetsekana nenyaya dzehutano hwepfungwa. Muvambi biyake weiri sangano, Alex Eagle, anoti: “Vazhinji vepwere dzedu vanogara mumhoteredzo dzakashata zvikuru uye kazhinji kazhinji vanonzwa vasina simba chose chose. Zvinoitika kuti vanoedza zvikuru kuwana basa kana kuti pokugara, asi kuedza kwavo kuchiri pasina. Uye nekumhanya kana kuita maekisesaizi, vanganzwa sekunge vava kudzokera muchimiro. Kune rudzi rweruramisiro uye rusununguko kwarwo kuti vasina pokugara vanowanzorambwa munzanga. Apo nhengo dzesangano redu dzinotanga kuwana zvavaifunga kuti hazvibviri-vamwe vanhu vanomhanya 5K kekutanga, vamwe vanotsungirira ultramarathon yose-maonero avo enyika anoshanduka nenzira inoshamisa. Kana iwe ukawana chimwe chinhu icho inzwi rako remukati chaifunga kuti hachigoneki, chinoshandura nzira yaunozviona nayo. "
“Ndichiri kutadza kuziva kuti nei kufunganya kwangu kunopera nguva yandinosunga shangu dzangu ndomhanya, asi ndinofungidzira kuti hakusi kuwedzeredza kutaura kuti kumhanya kwakaponesa upenyu hwangu. Uye kupfuura zvese, ndakashamiswa nazvo ini, ”akapedzisa Bella Meki.