I nɔ kin izi fɔ yu bak fɔ sidɔm ɛn du wok? Yu kin si se yu de rɔn rawnd ɛn nɔ ebul fɔ pe atɛnshɔn? Yu kin si se ivin di smɔl smɔl tin dɛn kin ambɔg yu kwik kwik wan? If yu ɔ yu pikin gɛt ADHD (Attention Deficit Hyperactivity Disorder), sɔntɛm dɛn tin ya na tin dɛn we yu rili sabi. Bɔku pipul dɛn kin tink se ɛksɛsayz na fɔ jɔs gɛt bɔdi ɛn fɔ lɛf fɔ it bɔku bɔku it dɛn. Bɔt yu no se if yu du ɛksɛsayz fayn fayn wan, i kin afɛkt yu bren di sem we aw di mɛrɛsin dɛn we dɛn kin gi yu fɔ kɔntrol di sik dɛn we de sho se yu gɛt ADHD? Lɛ wi tɔk bɔt dat tide.
Aw ɛksesaiz kin rili ɛp fɔ gɛt ADHD?
Fɔ tɔk am simpul wan, ɛksesaiz nɔto jɔs fɔ wokɔt fɔ wi bɔdi, bɔt fɔ wi bren bak. We wi de du ɛksɛsayz, wi bren de pul spɛshal kemikal dɛn we dɛn kɔl nyurotransmitta. Dopamine na wan pan di impɔtant tin dɛn we dɛn kin du. Dopamine na wetin de ɛp wi fɔ pe atɛnshɔn, tink klia wan, ɛn kɔntinyu fɔ gɛt maynd. Pipul wae gɛt ADHD kin gɛt dis kayn kemikal wae nɔr de na dɛn bren.
We yu de du ɛksɛsayz, di dopamin lɛvɛl na di bren kin go ɔp bay insɛf. I tan lɛk wetin kin apin we yu tek yu ADHD mɛrɛsin. Afta jɔs wan ɛksesaiz, yu kin pe atɛnshɔn pan di wok dɛn we yu kin du na yu maynd, fil fɔ wach mɔ, gɛt nyu trɛnk, ɛn nɔ kin strɛs.
Ɛksesaiz kin bɛnifit big pipul dɛn we gɛt ADHD bay we dɛn:
- Stret ɛn wɔri nɔ kin bɔku.
- I de ɛp fɔ kɔntrol di tin dɛn we pɔsin kin want fɔ du ɛn fɔ ridyus di we aw pɔsin de biev we i de kɔmpɛl.
- Di mɛmori we yu de wok kin bɛtɛ.
- Executive function, di skil dɛm we dɛn nid fɔ plan, ɔganayz, ɛn mɛmba di ditel dɛm, de impɔtant.
- i de mek di lεvεl dεm fכ wan protin we dεn k כl Bren-Derived Neurotrophic Factor, we de involv fכ lan εn mεmכri go כp. Pipul wae gɛt ADHD kin gɛt smɔl smɔl dis prɔtin bak.
Bɔt mɛmba wan tin. Lɛk mɛrɛsin , ɛksesaiz kin wok fɔ smɔl tɛm nɔmɔ. So, tink bɔt yu wokɔt sɛshɔn as "dos" fɔ mɛrɛsin. Aim fɔ du ɛksɛsayz 4 ɔ 5 dez insay di wik, fɔ at le 30-40 minit insay di de.
Us intensiti a fɔ ɛksesaiz?
Di ɛksesaiz we yu go pik fɔ rili strɔng. Dis min se we yu de du ɛksɛsayz:
- Yu at fɔ rit fɔ go ɔp.
- Yu nid fɔ blo fast ɛn dip pas aw yu kin blo.
- Yu nid fɔ swet.
- Yu mɔsul dɛn fɔ fil taya.
If yu nɔ shɔ bɔt dis, tɔk to yu dɔktɔ . I kin se yu fɔ yuz wan tin we de wach aw yu at de bit.
Wetin na di bɛst kayn ɛksɛsayz fɔ ADHD?
Okay, so wetin na di bɛst ɛgzampul dɛn we wi kin du? Bɔku tin dɛn de we yu kin du.
Aerobik ɛksesaiz
Dis kin min ɛni ɛksesaiz we de mek yu at rit ɔp. Dis kin min fɔ rɔn, fɔ waka kwik kwik wan, fɔ rayd baysikul, ɛn fɔ swim. Di gol na fɔ mek yu at rit ɔp ɛn kip da lɛvɛl de fɔ lɛk 30 to 40 minit. Aerobic exercise de bil nyu nyural pathways na yu bren ɛn ful am wit kemikal dɛm we de ɛp yu fɔ pe atɛnshɔn.
Yu kin du dɛn tin ya insay os ɔ na do. Bɔt if i pɔsibul, du dɛn na do . Stɔdi dɔn sho se fɔ du ɛksɛsayz na di nature kin gi ivin bɛtɛ rilif frɔm di ADHD simptom dɛm.
Kɔmpleks Ɛgzampul dɛn
Masta sabi bukman dɛn se di mɔ we yu de du di ɛksesaiz we kɔmpleks, na di mɔ i go fayn fɔ di bren.
- Martial arts: Spɔt dɛn lɛk karate, taekwondo, ɛn judo kin kɔnɛkt yu maynd ɛn bɔdi. Dɛn kin gi wi bak bɔku trenin fɔ kɔntrol dɛnsɛf. Dɛn tin ya kin mek bɔku tin dɛn lɛk fɔ pe atɛnshɔn, fɔ balans, fɔ mɛmba tin dɛn, ɛn fɔ sabi aw fɔ waka fayn fayn wan.
- Ɔda kɔmpleks ɛgzampul dɛn: If yu nɔ lɛk fɔ fɛt, yu kin tray tin dɛn lɛk fɔ klaym rɔk, dans, jimnastik, ɔ yoga. Dɛn tin ya kin gi gud chalenj fɔ di bɔdi ɛn bak fɔ di maynd.
Tim Spɔt dɛn
Fɔ jɔyn wan tim spɔt, lɛk sɔftbɔl ɔ sɔk, kin bi fayn we fɔ mek yu kɔntinyu fɔ du sɔntin fɔ sɔm dez insay di wik. Apat frɔm di bɛnifit dɛn we yu kin gɛt we yu de du ɛksɛsayz, yu kin gɛt sɔshal grup bak fɔ ɛnkɔrej yu. We yu wok as tim, dat de mek yu ebul fɔ tɔk to pipul dɛn, i de tich yu fɔ tink bɔt wetin yu de du, ɛn i de tich yu fɔ plan bifo tɛm.
Aw yu de kɔntinyu fɔ mek dis bi abit?
Jɔs lɛk mɛrɛsin, ɛksesaiz kin jɔs ɛp fɔ gɛt ADHD if yu kɔntinyu fɔ du am. Bɔt aw pɔsin we gɛt prɔblɛm fɔ kɔntinyu fɔ pe atɛnshɔn go kɔntinyu fɔ du am? Na sɔm advays dɛn ya:
- Du difrɛn tin dɛn: Bifo yu du di sem tin ɛvride, chenj di we aw yu de du ɛksɛsayz. If yu de ron tide, go swim tumara. Du yoga di nɛks de. Da we de yu nɔ go bost.
- Fɛn pɔsin we yu go want fɔ mared:We yu de du ɛksasaiz wit yu padi, yu go gɛt mɔ maynd fɔ kɔntinyu fɔ du ɛksasaiz.
- Ɛksesaiz na mɔnin: If i pɔsibul, ɛksesaiz na mɔnin bifo yu tek di mɛrɛsin we yu de tek ɛvride. Dis go mek yu ebul fɔ yuz di ɛkstra kemikal dɛn we yu bɔdi de mek.
I rili impɔtant: Pan ɔl we ɛksɛsayz na fayn we fɔ ɛp pɔsin wit ADHD, i nɔto fɔ tek di mɛrɛsin we yu dɔktɔ dɔn gi yu. Nɔ ɛva stɔp fɔ tek yu mɛrɛsin if yu dɔktɔ nɔ advays yu.
Yu tink se spɔt fayn fɔ pikin we gɛt ADHD?
If dɛn fɔ put pikin we gɛt ADHD pan spɔt ɔ nɔ fɔ put an pan spɔt, dat kin bi big kwɛstyɔn fɔ mama ɛn papa dɛn. Bɔt bɔku masta sabi bukman dɛn gri se na fayn tin fɔ disayd bikɔs ɔf di bɛnifit dɛn we spɔt de gi. Bɔt prɔblɛm dɛn de ɛn bɛnifit dɛn de bak.
| Di bɛnifit dɛn we spɔt kin gɛt | Chalenj dɛn we wi fɔ gɛt |
|---|---|
| Soshal intarakshɔn: Na gem wit lɔ, gud ples fɔ lan fɔ wok wit ɔda pikin dɛn. | Distrakshɔn: Yu kin ignore di kɔch in instrɔkshɔn ɛn fɔgɛt bɔt yu tim in wok. |
| Fɔ sɛt gol: Yu go lan bɔt gol dɛn we yu go gɛt fɔ shɔt tɛm ɛn fɔ lɔng tɛm. | Di tin we de mek i want fɔ du sɔntin: Sɔntɛnde, fɔ praktis spɔt kin mek i taya ɛn i kin ripit, ɛn dis kin mek di pikin bost. |
| Fɔ mek i gɛt mɔ rɛspɛkt fɔ insɛf: Pikin we nɔ kin sabi stɔdi kin gɛt sakrifays bay we i de sho se i gɛt sɛns pan spɔt. | Rigyuleshɔn pan aw yu de fil: Yu kin gɛt prɔblɛm fɔ sɔlv di prɔblɛm dɛn we kin mek yu at pwɛl, yu kin vɛks pan yu kɔmpin dɛn na di tim, ɛn kray we tin nɔ go apin to yu. |
Ɛni spɛshal prɔblɛm dɛn de we kin mek pɔsin gɛt prɔblɛm?
As mama ɛn papa, una nid fɔ de wach mɔ bɔt kɔnkyushɔn. Stɔdi dɔn sho se atlet dɛn we gɛt ADHD kin gɛt kɔnkyushɔn pas ɔda pipul dɛn ɛn i kin tek lɔng tɛm fɔ mek dɛn wɛl. Dis impɔtant fɔ mɛmba mɔ if yu pikin de ple spɔt we gɛt ay impak lɛk futbɔl/sɔka. If pɔsin gɛt injury na in ed, kɛr dɛn go na di ETU (Emergency Treatment Unit) wantɛm wantɛm fɔ mek dɛn gi dɛn dɔktɔ advays.
No definitiv risach nɔ de fɔ no us spɔt bɛtɛ. Sɔntɛnde, wan wan spɔt kin bɛtɛ fɔ pikin. Bɔt afta dat, di soshal bɛnifit dɛn we tim spɔt kin gɛt kin lɔs. Di bɛst tin na fɔ lɛ di pikin pik wan spɔt we i lɛk ɛn ɛnjɔy.
Mɛsej we dɛn kin kɛr go na os
- Ɛksesaiz na fayn tin fɔ di bren fɔ pɔsin we gɛt ADHD. I de mek di kεmεkal dεm lεk dopamin, we de εp fכ fכs εn mεntal klia.
- Tray fɔ ɛksesaiz wit mɔdaret intensiti fɔ 30-40 minit insay di de, bɔku pan di de dɛn insay di wik.
- Kɔmpleks ɛksesaiz dɛn we de chalenj di maynd, lɛk dans ɛn fɛt-fɛt, kin bɛnifit mɔ.
- Ɛksesaiz na pawaful tin fɔ ɛp di tritmɛnt dɛn we yu dɔktɔ tɛl yu fɔ du, nɔto fɔ tek in ples. Nɔ stɔp fɔ tek yu mɛrɛsin if yu nɔ gɛt dɔktɔ advays.
- Pikin dɛm wae gɛt ADHD kin bil sɔshal skil dɛm ɛn sɛlf-ɛstimɛnt tru ple. Ɛp yu pikin fɔ pik wan spɔt we i lɛk.
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