So ɛyɛ den ma wo sɛ wobɛtena faako ayɛ adwuma? So w'adwene tu kwan kɔ mmeae pii a wontumi nnya n'akwankyerɛ? Sɛ wo anaa wo ba wɔ ADHD (Attention Deficit Hyperactivity Disorder) a, saa nneɛma yi yɛ nea wunim no yiye. Nnipa pii susuw sɛ apɔwmuden tete (exercise) yɛ deɛ yɛyɛ de tew yɛn nipadua mu tebea mu, anaa sɛ yɛde tew yɛn mu duru so kɛkɛ. Nanso, wunim sɛ apɔwmuden tete a wɔyɛ no yiye no betumi aboa ma wɔadi ADHD ho nsɛnkyerɛnne horow so, te sɛ aduru pɛpɛɛpɛ, na ayɛ adwuma wɔ w'amemene mu?
Ɔkwan bɛn so na apɔwmuden tete boa ADHD ampa?
Sɛ yɛbɛka no tiawa a, apɔwmuden tete nyɛ nipadua no nko ara na ɛyɛ adwuma, na mmom ɛyɛ adwuma wɔ amemene no nso mu. Sɛ yɛreyɛ apɔwmuden tete a, yɛn amemene yi nnuru afrafra bi adi. Yɛfrɛ eyinom sɛ neurotransmitters. Wɔ eyinom mu no, dopamine yɛ deɛ ɛho hia paa. Dopamine yi ne deɛ ɛboa yɛn ma yɛtumi de yɛn adwene si nneɛma so, yɛsusuw nneɛma ho yiye, na yɛn ani gye nneɛma a yɛreyɛ ho (motivation). Nnipa a wɔwɔ ADHD no mpɛn pii no wɔ dopamine kakraa bi wɔ wɔn amemene mu.
Sɛ woyɛ apɔwmuden tete a, dopamine dodow a ɛwɔ amemene no mu no kɔ soro wɔ abɔde mu. Ɛte sɛ deɛ ADHD aduru ayɛ ma wo no pɛpɛɛpɛ. Apɔwmuden tete biako akyi mpo no, wubetumi ahu sɛ wobɛtumi de w'adwene asi adwene mu adwuma so, na w'amemene mu adwumayɛ bɛyɛ yiye, na asomdwoe a ɛwɔ w'adwene mu no bɛkɔ soro.
Mfasoɔ ahorow a mpanin a wɔwɔ ADHD nya firi apɔwmuden tete mu ne:
- Adwene mu ahohia ne ahodwiriw (stress and anxiety) so tew.
- Ɛboa ma wotumi di nneɛma a wopɛ sɛ woyɛ no prɛko pɛ (impulse control) ne nneɛma a woyɛ no mpɛn pii (compulsive behavior) so.
- Ɔbere tiawa mu nkae (Working Memory) yɛ yiye.
- Nneɛma a wɔyɛ nhyehyɛe, wɔhyehyɛ no yiye, ne nneɛma nketenkete a wɔkae - deɛ yɛfrɛ no Executive Function no kɔ so yɛ yiye.
- Ɛma protein bi a yɛfrɛ no Brain-Derived Neurotrophic Factor a ɛfa adesua ne nkae ho no dodow kɔ soro. Nnipa a wɔwɔ ADHD no nso wɔ protein yi mu kakraa bi.
Nanso, nneɛma biako a ɛsɛ sɛ wokae ne sɛ, te sɛ aduru no, apɔwmuden tete mu mfaso no yɛ bere tiaa bi. Enti, bu w'apɔwmuden tete no sɛ aduru 'dose' biako. Yɛ nhyehyɛe sɛ wobɛyɛ apɔwmuden tete simma 30-40 da biara, nnan 4 anaa 5 wɔ dapɛn biara mu.
Apɔwmuden tete bɛn na ɛsɛ sɛ meyɛ?
Apɔwmuden tete a wopaw no ɛsɛ sɛ ɛyɛ nea ɛyɛ den kakra (moderately intense). Wei kyerɛ sɛ wɔ apɔwmuden tete no mu no:
- Wo koma bɛbɔ ntɛmntɛm.
- Wobɛgye ahome ntɛmntɛm na emu dɔ sen deɛ wotaa yɛ.
- Wobɛfi fifiri.
- Wobɛte nka sɛ wo nam no abrɛ.
Sɛ wunnye nni a, kasa kyerɛ wo dɔkota. Ebia wɔbɛka akyerɛ wo sɛ fa afiri a wɔde hu koma a ɛbɔ (heart rate monitor) yɛ adwuma.
Apɔwmuden tete bɛn na ɛyɛ paa ma ADHD?
Enti, apɔwmuden tete bɛn na yebetumi ayɛ a ɛyɛ paa? Nneɛma pii wɔ hɔ a wubetumi apaw.
Aerobic apɔwmuden tete
Wei kyerɛ apɔwmuden tete biara a ɛma wo koma bɔ ntɛmntɛm. Tu mmirika, nantew ntɛmntɛm, hwi sakre, ne asuguware. Botae no ne sɛ wɔbɛma koma no abɔ ntɛmntɛm na wɔakɔ so akura saa tebea no mu bɛyɛ simma 30 anaa 40. Aerobic apɔwmuden tete ma amemene mu nneɛma foforo bue (pathways), na ɛma amemene no nya nnuru a ɛboa ma onipa tumi de n'adwene si nneɛma so.
Wubetumi ayɛ eyinom wɔ fie anaa abɔnten. Nanso sɛ wubetumi a, yɛ no wɔ abɔnten. Nhwehwɛmu akyerɛ sɛ, apɔwmuden tete a wɔyɛ wɔ abɔde mu no boa paa tew ADHD ho nsɛnkyerɛnne so sen nea wɔyɛ no dan mu.
Apɔwmuden tete a emu yɛ den (Complex Exercises)
Abemfo ka sɛ sɛ apɔwmuden tete a woyɛ no mu yɛ den a, ɛyɛ ma w'amemene paa.
- Martial arts: Karate, Taekwondo, Judo te sɛ nea ɛde w'adwene ne wo nipadua nyinaa kɔ baabiako. Ɛsan ma wotumi di wo ho so (self-control). Eyinom ma wotumi de w'adwene si nneɛma so, wotumi gyina yiye (balance), wotumi kae nneɛma, na wotumi di w'akwamma so (fine motor skills).
- Apɔwmuden tete afoforo a emu yɛ den: Sɛ w'ani nnye martial arts ho a, wubetumi ayɛ rock climbing, asaw (dance), gymnastics anaa yoga. Eyinom de asɛnnennen ba nipadua ne adwene nyinaa so.
Kuw agoruhwɛ (Team Sports)
Sɛ wode wo ho bɛhyɛ kuw agoruhwɛ te sɛ softball anaa bɔɔlbɔ (soccer) mu a, ɛyɛ ɔkwan pa a wubetumi de ahyɛ wo ho nkuran mprɛn pii dapɛn biara mu. Ɛka nipadua mu mfaso no ho no, wunya nnamfo kuw (social group) a wɔbɛhyɛ wo nkuran. Sɛ moyɛ adwuma sɛ kuw a, wo nkitahodi mu nimdeɛ yɛ yiye, na wosua sɛnea wobɛsusuw nneɛma ho na woahyehyɛ nneɛma a wobɛyɛ.
Ɔkwan bɛn so na mebɛkɔ so ayɛ wei sɛ me su?
Te sɛ aduru no pɛpɛɛpɛ, apɔwmuden tete boa ADHD sɛ wokɔ so yɛ no daa a. Nanso, ɔkwan bɛn so na obi a ontumi de n'adwene nsi nneɛma so betumi akɔ so ayɛ wei? Afotu nketewa bi ni:
- Yɛ nneɛma afoforo: Nnyɛ adwuma koro no ara daa, sesa apɔwmuden tete no. Sɛ wotu mmirika nnɛ a, bɔ asu ɔkyena. Da a edi hɔ no, yɛ yoga. Saa a wobɛyɛ no remma wo kɔn nsi.
- Hwehwɛ ɔhokafoɔ: Sɛ wone adamfo bi yɛ apɔwmuden tete a, ɛbɛhyɛ wo nkuran paa ma woakɔ so ayɛ.
- Yɛ apɔwmuden tete anɔpa: Sɛ wubetumi a, yɛ apɔwmuden tete anɔpa ansa na woanom w'aduru. Wei bɛma woanya nnuru foforo a wo nipadua no bɛyɛ no mu mfaso kɛse.
Deɛ ɛho hia paa: Ɛwom sɛ apɔwmuden tete yɛ den paa boa ADHD deɛ, nanso ennyɛ aduru a wo dɔkota de ama wo no ananmu. Nnyae aduru no nom gye sɛ wo dɔkota aka akyerɛ wo.
So agoruhwɛ yɛ ma mmofra a wɔwɔ ADHD?
Sɛ awofo bɛma wɔn ba a ɔwɔ ADHD akɔyɛ agoruhwɛ anaa dabi no betumi ayɛ asɛnnennen kɛse. Nanso abemfo pii gye tom sɛ, esiane mfaso a ɛwɔ agoruhwɛ mu nti, ɛyɛ gyinaesi pa. Nanso, asɛnnennen ne mfaso nyinaa wɔ hɔ.
| Mfaso a efi agoruhwɛ mu ba | Asɛnnennen a wɔbɛhyia |
|---|---|
| Fekubɔ mu abusuabɔ (Social interaction): Agoruhwɛ a mmara wom, ɛyɛ beae pa a wubetumi asua sɛnea wone mmofra afoforo bɛyɛ adwuma. | Adwene a ɛkɔ mmeae pii (Distraction): Obetumi akae nteteefo no akwankyerɛ, na wama kuw no adwuma afi ne nsa. |
| Botae a wɔde si wɔn ani so (Goal-setting): Wotumi sua botae a ɛwɔ hɔ bere tiaa ne bere tenten mu. | Nkuranhyɛ (Motivation): Agoruhwɛ mu ntetee betumi ayɛ nea ɛyɛ anigye, na mmofra betumi abrɛ wɔ nneɛma koro no ara a wɔyɛ no mu. |
| Anuonyam a wobenya (Self-esteem): Ebia abofra a ontumi nsua ade yiye betumi ada ne ho adi wɔ agoruhwɛ mu na wadi nkonim. | Nkate a wotumi di so (Emotional regulation): Ebetumi ayɛ den sɛ wobegyina abammu ano, wɔn bo betumi afuw wɔn mfɛfo so, na wotumi su sɛ nneɛma ankɔ yiye a. |
So asiane titiriw bi wɔ hɔ?
Sɛ awofo no, ɛsɛ sɛ mohwɛ yiye paa wɔ amemene mu apira a efi ti a ɛhwe fam (concussion) mu ba. Nhwehwɛmu akyerɛ sɛ agodifo a wɔwɔ ADHD no wɔ asiane kɛse sɛ wobenya concussion sen afoforo, na egye bere tenten ansa na wɔanya ahoɔden. Sɛ wo ba no ani gye agoruhwɛ a ebia ntokwaw wom te sɛ bɔɔlbɔ (football/soccer) a, ɛho hia paa sɛ wubekae wei. Sɛ pira ba onipa ti so a, kɔhwehwɛ aduruyɛ mu mmoa ntɛm ara anaa frɛ 112 na wama wo mmoa a egye ntɛmpɛ.
Nhwehwɛmu biara nni hɔ a ɛkyerɛ agoruhwɛ a ɛyɛ paa. Ɛtɔ da bi a, agoruhwɛ a woyɛ no wo nko ara (individual sport) betumi ayɛ papa ama abofra. Nanso wɔ saa tebea no mu no, fekubɔ mu mfaso a efi kuw agoruhwɛ mu ba no yera. Nea ɛyɛ paa ne sɛ wobɛma abofra no apaw agoruhwɛ a n'ani gye ho na ɔde anigye yɛ.
Nneɛma a ɛsɛ sɛ Wokae (Take-Home Message)
- Apɔwmuden tete yɛ papa paa ma obi a ɔwɔ ADHD amemene. Ɛma nnuru te sɛ dopamine dodow kɔ soro, na ɛboa ma n'adwene kɔ nneɛma so na n'adwene mu tew.
- Bɔ mmɔden sɛ wobɛyɛ apɔwmuden tete a emu yɛ den simma 30-40 da biara, nnan pii wɔ dapɛn no mu.
- Apɔwmuden tete a emu yɛ den te sɛ asaw, martial arts, yɛ mfaso paa efisɛ ɛyɛ asɛnnennen ma adwene no.
- Apɔwmuden tete yɛ deɛ ɛka aduru a wo dɔkota ama wo no ho, nanso ennyɛ n'ananmu. Nnyae aduru no nom gye sɛ dɔkota aka akyerɛ wo.
- Agoruhwɛ betumi aboa mmofra a wɔwɔ ADHD ma wɔanya fekubɔ mu nimdeɛ ne obu a wɔwɔ ma wɔn ho. Boa abofra no ma ɔnpaw agoruhwɛ a n'ani gye ho paa.
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