Kuyenda Chifukwa cha Thanzi la Mental ndi Memory

Kodi inu mukudziwa zimenezo kuyenda kungathandize kusintha thanzi la maganizo ndi kukumbukira? Ndizowona! Ndipotu kafukufuku wasonyeza kuti a briskwalk ikhoza kukhala njira yabwino yochepetsera nkhawa, nkhawa, ndi kupsinjika maganizo. Izi zimathandiziranso kusunga kwanu ubongo wogwira ntchito komanso wathanzi, zomwe ndizofunikira pakusunga kukumbukira kwakanthawi kochepa.

Kotero ngati mukuyang'ana njira yopititsira patsogolo thanzi lanu la maganizo ndi kukumbukira, sikungoyenda njira yabwino kuti mukhale ndi thanzi labwino, komanso ndi njira yabwino yosinthira maganizo anu ndi kukumbukira kwanu. Choncho tulukani kumeneko ndi kusuntha!

5 Nkhani Zaumoyo Wam'maganizo - Kuyenda

1. kupanikizika: Kuyenda kungakhale njira yabwino yothetsera nkhawa. Ndi masewera olimbitsa thupi omwe amapangitsa mtima wanu kugunda, ndipo ndi njira yabwino yochotsera malingaliro anu ndikupumula.

2. nkhawa: Kuyenda koyenda kungathandizenso kuchepetsa nkhawa. Zimakutulutsani m'chilengedwe ndikukulolani kuti muzipuma mpweya wabwino, zomwe zingathandize kuchepetsa malingaliro anu.

3. Kusokonezeka maganizo: Kuyenda kwasonyezedwa kuti ndi njira yabwino yothetsera kuvutika maganizo. Zimathandizira kutulutsa ma endorphins, omwe amatha kusintha malingaliro anu.

4. ADHD: Kuyenda koyenda kungathandize kuti anthu omwe ali ndi ADHD ayambe kuyang'ana kwambiri komanso kuganizira kwambiri. Zimawathandiza kuti atuluke panja ndi kuyendayenda, zomwe zingawathandize kuganizira bwino.

5. matenda a Alzheimer: Kuyenda kwasonyezedwa kuti kumathandiza kuti ubongo ukhale wogwira ntchito komanso wathanzi, zomwe ndizofunikira popewa Matenda a Alzheimer ndi mitundu ina ya dementia.

Kuyenda chifukwa chaumoyo wamaganizidwe: zimagwira ntchito bwanji?

Kaŵirikaŵiri umoyo wamaganizo umakhala mutu wosakambidwa momasuka. Izi ndichifukwa choti thanzi la m'maganizo nthawi zambiri limawonedwa ngati nkhani yosavomerezeka. Nthawi zambiri anthu sakonda kulankhula za iwo nkhani za umoyo chifukwa amachita manyazi kapena manyazi.

Matenda a m'maganizo amatha kukhala opweteka kwambiri. Zikhoza kuyambitsa kupsinjika maganizo ndi nkhawa, ndipo zimakhala zovuta kwambiri kupirira. Nthawi zina, anthu omwe ali ndi matenda amisala angafunike mankhwala kapena chithandizo kuti athe kuthana ndi vuto lawo.

Thanzi la m’maganizo ndi lofunika kwambiri, ndipo m’pofunika kulankhula momasuka. Ngati mukulimbana ndi zovuta za matenda amisala, chonde musazengereze kupeza chithandizo. Pali zothandizira zambiri zomwe zilipo, komanso pali anthu ambiri omwe ali okonzeka kuthandiza.

Kuyenda mwachangu kwawonetsedwa kuti ndi njira yabwino yothandizira kupsinjika maganizo. Kafukufuku wina anapeza kuti kuyenda kunali kothandiza ngati mankhwala oletsa kuvutika maganizo pochiza kuvutika maganizo pang’ono kapena pang’ono. Kuyenda kungathandizenso kuchepetsa nkhawa komanso kugona bwino. Ubwino wonsewu ungapangitse kuti munthu akhale ndi thanzi labwino m'maganizo.

Pankhani yopititsa patsogolo thanzi labwino, pali njira zambiri zomwe zingakhale zothandiza. Anthu ena angafunike mankhwala kuti athe kuwongolera thanzi lawo, pomwe ena angapindule ndi chithandizo kapena upangiri.

Kuyenda ndi njira yabwino yopititsira patsogolo thanzi lanu lamalingaliro komanso kulimba kwa ubongo, ndipo ndi masewera otetezeka komanso ogwira mtima kwa akuluakulu. Kuyenda kumathandiza kuchepetsa nkhawa ndi nkhawa, komanso kumathandizira kukumbukira kwanu. Kuonjezera apo, kutambasula pang'onopang'ono ndi kuyenda kwautali ndi njira yabwino yotulukira kunja ndikusangalala ndi mpweya wabwino. Ndi njira yabwino yokumana ndi anthu atsopano ndikupanga mabwenzi atsopano.

Kodi kuyenda mphindi 30 patsiku kumachita chiyani?

Mphindi 30 zolimbitsa thupi tsiku lililonse ndizokwanira kuwonjezera mphamvu zamtima ndi mphamvu mu mtima. Zimachepetsanso chiopsezo chanu chokhala ndi matenda osiyanasiyana monga matenda a shuga, osteoporosis ndi mitundu ina ya khansa. Kuyenda kumathandizanso kukonza thanzi lamalingaliro pochepetsa nkhawa, nkhawa komanso kukhumudwa.

Ngati mutangoyamba kumene, ndi bwino kuyenda mwapang’onopang’ono. Pamene mukukhala omasuka, mukhoza kuwonjezera liwiro lanu pang'onopang'ono. Ndipo nthawi zonse onetsetsani kuti mukumvetsera thupi lanu, ndikusiya ngati mukumva kutopa kapena chizungulire.

Kuwonjezera pa ubwino wamaganizo omwe tawatchula pamwambapa, kuyenda kwa mphindi 30 patsiku kumakhalanso ndi ubwino wambiri wopewera thupi. Kuyenda ndi njira yabwino yopititsira patsogolo mphamvu zamtima ndi mphamvu mu mtima. Zimathandizanso kuchepetsa chiopsezo cha matenda osiyanasiyana, kuphatikizapo matenda a shuga, osteoporosis, ndi mitundu ina ya khansa.

-Kuyenda kungathandize kukumbukira kukumbukira poonetsetsa kuti ubongo ukhale wogwira ntchito komanso wathanzi.

-Kuyenda kumathandizanso kuti magazi aziyenda kwambiri ku ubongo, zomwe ndi zofunika kuti chidziwitso chigwire ntchito.

-Kuyenda kwawonetsedwa kuti kumachepetsa chiopsezo chokhala ndi matenda a Alzheimer ndi mitundu ina ya dementia.

Ubwino woyenda tsiku ndi tsiku ndi wochuluka. Kuonjezera apo, kuyenda kuli ndi ubwino wa thanzi la maganizo monga kuchepetsa kupsinjika maganizo, kusintha maganizo, nkhawa, ndi kuvutika maganizo. Chifukwa chake ngati mukuyang'ana njira yoti mukhale ndi thanzi labwino, zomwe mungafune ndi nsapato zabwino komanso zolimbikitsa! Yambani ndikuchita kwa mphindi 30 patsiku, ndipo muwona zabwino zake posachedwa. Thanzi lanu lamalingaliro, kukumbukira, ndi thanzi lanu zonse zidzayenda bwino chifukwa cha ntchito yosavutayi.

Kuyenda: Chepetsa m’chiuno, konza thanzi

Kuyenda ndi njira yabwino yochepetsera thupi komanso kukhala ndi mawonekedwe. Ndipotu, kafukufuku wasonyeza kuti kuyenda kungakhale kothandiza ngati kuthamanga pankhani ya kuwonda. Chifukwa chake ngati mukuyang'ana kuti muchepetse mchiuno ndikukhala ndi thanzi labwino, yambani kuyenda lero!

Kuyenda mwachangu ndi masewera olimbitsa thupi abwino kwa akuluakulu. Ndizochepa, zomwe zimapangitsa kuti zikhale zofewa pamalumikizidwe anu, ndipo ndi njira yabwino yopititsira patsogolo thanzi lanu lamtima ndi mphamvu. Kuonjezera apo, kuyenda kungathandize kuchepetsa nkhawa ndi nkhawa, komanso kungathandize kukumbukira ntchito yanu. Chifukwa chake ngati mukufuna njira yotetezeka komanso yothandiza kuti mukhalebe otakataka komanso wathanzi, yambani kuyenda lero!

Kuyenda ndi njira yabwino yotulukira kunja ndikusangalala ndi mpweya wabwino. Ndi njira yabwino yokumana ndi anthu atsopano ndikupanga mabwenzi atsopano. Ndiye ngati mukuyang'ana a njira yosangalatsa komanso yochezera kuti mukhalebe achangu, yambani kuyenda lero.

Kuyenda ndi masewera olimbitsa thupi abwino kwa akuluakulu. Ndizochepa komanso zosavuta pamalumikizidwe, zomwe zimapangitsa kukhala njira yabwino yolimbikitsira mukamakalamba. Kuyenda kumathandizanso kuwongolera bwino komanso kugwirizana, zomwe zingathandize kupewa kugwa. Choncho ngati ndinu nzika kufunafuna otetezeka ndipo Ndipotu, kafukufuku wasonyeza kuti kuyenda kungakhale kothandiza monga kuthamanga pankhani kuwonda. Ndiye ngati mukuyang'ana kukhetsa mapaundi, yambani kuyenda lero!

Kodi kulimbitsa thupi kumatanthauza chiyani?

Kulimbitsa thupi kumatanthawuza kulimbitsa thupi komanso kukhala bwino m'maganizo. Izi zikutanthauza kugwira ntchito zatsiku ndi tsiku ndi mphamvu ndi tcheru. Kumatanthauzanso kukhala ndi thupi labwino lomwe silingathe kudwala. Kukhala wathanzi kumafunikira masewera olimbitsa thupi a aerobic ndi anaerobic. Zakale zimawonjezera kugunda kwa mtima wanu ndi kutengeka kwa okosijeni m'thupi lanu pamene zotsirizirazi zimathandiza kumanga mphamvu ya minofu.

Njira yabwino yowonjezerera kulimba kwanu ndikuyamba pa phazi lakumanja ndikuyamba ndi zolinga zazing'ono. Yambani ndikuwonjezera pang'onopang'ono mphindi zochepa pamayendedwe anu a tsiku ndi tsiku, ndiyeno gwirani njira yanu mpaka mphindi 30. Mukakhala omasuka ndi izi, mutha kuyamba kuwonjezera zinthu zina za aerobic monga kuthamanga kapena kupalasa njinga. Pochita izi sitepe imodzi panthawi, mudzakhala olimba mtima posachedwa!

Kulimbitsa thupi ndi imodzi mwamitu yotchuka kwambiri pa Facebook

Lumikizanani nafe pa Facebook pa https://facebook.com/pg/MemTrax

Anthu nthawi zonse amagawana malangizo ndi malangizo kuti akhale athanzi komanso owoneka bwino. Kulimbitsa thupi ndi bizinesi yayikulu, ndipo pali zinthu zambiri ndi ntchito zomwe zimakuthandizani kuti mukhale bwino.

Facebook ndi malo abwino kuti mupeze zambiri zokhuza thupi. Mutha kupeza maphikidwe, masewera olimbitsa thupi, gulu loyenda, ndi malangizo kuchokera kwa akatswiri. Palinso magulu ndi masamba ambiri okhudzana ndi masewera olimbitsa thupi, ndipo mutha kujowina aliwonse aiwo kuti muyambe ulendo wanu wolimbitsa thupi.

Njira yabwino yokhalira olimba ndikupeza zomwe mumakonda kuchita. Ngati mumadana ndi kuthamanga, musathamange! Palinso masewera olimbitsa thupi ambiri omwe angakuthandizeni kuti mukhale bwino. Yesani kuyenda koyenda kapena kukwera njinga, kapena lembani kalasi yovina. Chofunikira ndikupeza china chake chomwe mungakhale nacho, choncho pezani china chake chomwe mumakonda ndikuchipeza!

Pezani nsapato zoyenda bwino

Nsapato zabwino zoyenda nthawi zonse ndizofunikira kuti mupindule kwambiri ndikuyenda kwanu. Nsapato zoyenda ziyenera kukhala zomasuka komanso zothandizira, ndipo ziyenera kupereka bwino.

Pankhani yopeza nsapato zoyenda bwino, pali njira zambiri zomwe mungasankhe. Zina mwazinthu zodziwika bwino za nsapato zoyenda ndi Nike, Adidas, Asics, New Balance ndi Brooks.

Mtundu uliwonse umapereka mawonekedwe ake apadera komanso maubwino. Chifukwa chake ndikofunikira kuchita kafukufuku musanagule. Ndikofunikiranso kuyesa mapeyala angapo a nsapato musanapange chisankho chomaliza.

Ndikofunikiranso kupeza kukula koyenera. Nsapato zazing'ono kapena zazikulu kwambiri zingayambitse matuza ndi mavuto ena a mapazi. Choncho ndikofunika kuyeza mapazi anu molondola ndi kugula nsapato yoyenera kukula kwake.

Nthawi yabwino yogula nsapato zoyenda nthawi zonse ndi madzulo kapena madzulo, pamene mapazi anu akuyenera kukhala aakulu kwambiri. Ndipo kumbukirani, nthawi zonse ndi bwino kuyesa mapeyala angapo a nsapato musanagule ndikuyenda pang'onopang'ono.

Kodi kuyenda kumathandizira bwanji kukumbukira?

Kuyenda kungathandize kusintha kukumbukira popangitsa kuti ubongo ukhale wogwira ntchito komanso wathanzi. Ntchitoyi imathandizanso kuti magazi aziyenda ku ubongo, zomwe ndizofunikira pakugwira ntchito kwachidziwitso. Kuphatikiza apo, zawonetsedwa kuti zimachepetsa chiopsezo chokhala ndi matenda a Alzheimer's ndi mitundu ina ya dementia. Kafukufuku wochita masewera olimbitsa thupi komanso kukumbukira awonetsa kuti kuchita masewera olimbitsa thupi kumathandizira kuzindikira komanso kukumbukira.

Werengani mu kafukufuku winanso:

-Kuyenda ndi Kuzindikira Ntchito: Kubwereza

-Zotsatira za Kuchita Zolimbitsa Thupi pa Ntchito Yachidziwitso Kwa Akuluakulu Achikulire: Kubwereza Mwadongosolo

-Kodi Zochita Zathupi Zimachepetsa Chiwopsezo cha Dementia? Meta-Analysis of Prospective Studies

-Zochita Zolimbitsa Thupi pa Kuzindikira ndi Matenda a Alzheimer's: Kodi Tikudziwa Chiyani?