Sɔm tɛm dɛn de we yu nɔ kin ivin fil fɔ grap na bed, nɔto so? Go na stoa, du sɔm os wok, kɔl padi... ɔl dis kin tan lɛk mawnten. If yu fil se yu bɔdi nɔ gɛt layf, yu maynd nɔ gɛt intres, nɔto yu wan. Dis na wan pan de big prɔblɛm wae kin kam wit pwɛl hat . I kin tan lɛk se yu bɔdi in ɛnaji dɔn dɔn kpatakpata. Bɔt tide wi de tɔk bɔt wan simpul, bɔt we rili pawaful fɔ kɔmɔt na dis sityueshɔn. Dat na ɛksesaiz.
Wetin na dis bad bad saykl bitwin pwɛl hat ɛn bore?
Imajin, yu at pwɛl ɛn yu at pwɛl ɛn yu nɔ want fɔ du ɛnitin. So yu de na wan ples ɔl di de. We yu nɔ du natin, yu bɔdi kin taya mɔ ɛn mɔ. Yu ɛnaji de go dɔŋ. Dɔn yu maynd kin fil bad mɔ ɛn mɔ. Yu fil laik, "A no fit du enitin." I tan lɛk wan bad bad saykl.
Masta sabi bukman dɛn tɔk se we strɛs ɛn pwɛl at kin bɔku, pipul dɛn kin yuz difrɛn tin dɛn fɔ pul di prɔblɛm. Sɔm pipul dɛn kin it pasmak, ɛn ɔda wan dɛn kin yuz ɔda tin dɛn we nɔ fayn fɔ mek dɛn gɛt wɛlbɔdi. Pan ɔl we dɛn tin ya kin mek pɔsin fil fayn fɔ sɔm tɛm, dɛn kin ambɔg di bɔdi ɛn maynd as tɛm de go. Fɔ ɛgzampul, if pɔsin it pasmak, i kin mek i gɛt mɔ wet, ɛn dis kin mek bak in at pwɛl mɔ ɛn mɔ.
Wan pan di bɛst we fɔ brok dis bad bad saykl na fɔ ɛksesaiz, bikɔs ɛksesaiz nɔ jɔs de bɔn ɛnaji, i de mek nyu ɛnaji .
Wetin kin rili apin insay di bɔdi we yu bigin fɔ du ɛksɛsayz?
As yu grap ɛn bigin fɔ waka ɛn du smɔl ɛksesaiz so, bɔku wɔndaful chenj dɛn kin apin insay yu bɔdi. I tan lɛk mashin we dɔn de slip we i wek wantɛm wantɛm.
Fɔ tɔk am simpul wan, na dis kin apin:
- Di bɔdi de wek: Yu wan ol bɔdi kin bigin fɔ wok.
- di mεtabolism de spid: di bכdi in enεji prodakshכn de spid.
- di at εn di sεkyulatri sistεm kin bi aktif: di hat rεt kin inkrεs sכmtεm, εn di bכdi kin bigin fכ sכk bכt bכku bכku wan na di bכdi. Dis kin mek di bren ɛn ɔda pat dɛn gɛt mɔ ɔksijɛn.
- di chenj dεm na di כmon dεm: di εndokrin chenj dεm de apin na di bren εn difrεn כmon sistεm dεm na di bכdi. spεshal wan, di כmon dεm we de kכmכt lεk "εndorfin" we de mek yu gladi εn gud mכd de inkrεs.
We ɔl dis kam togɛda, yu kin bigin fɔ fil nyu layf ɛn trɛnk wantɛm wantɛm.
Aw yu maynd kin fil we yu de du ɛksɛsayz?
Jɔs lɛk di chenj dɛn we kin apin to yu bɔdi, ɛksesaiz kin rili afɛkt yu maynd. Bɔt i dipen pan di kayn ɛksesaiz we yu de du ɛn di kayn we aw yu de du am. Risach dɔn sho se na dis kin apin:
| Tayp we yu de du ɛksɛsayz | Aw i kin afɛkt di we aw pɔsin de fil |
|---|---|
| Short, brisk waka (5-15 minit) . | Di men tin na dat ɛnaji de bɔku . Wantɛm wantɛm yu kin bigin fɔ fil fayn. Sɔmtɛm, de tɛnsiɔn na yu maynd kin stɔp bak wit dis. |
| Vigorous exercise (e.g., lɛk wan awa fɔ du aerobic ɛksɛsayz) . | As yu dɔn fɔ du ɛksɛsayz so, yu kin fil se yu nɔ gɛt bɛtɛ trɛnk ɛn yu maynd nɔ de strɛs igen. Dat min se yu maynd fri. Bɔt, afta yu dɔn rɛst fɔ sɔm tɛm, yu ɛnaji go bɔku bak. |
Yu fɔ ɛksesaiz tranga wan fɔ mek yu gɛt big rizulyt?
Nɔto so i bi atɔl. Dis na di say we bɔku pipul dɛn kin mek mistek. I nɔ go izi fɔ mek pɔsin we in at pwɛl fɔ go na di jim ɛn wok fɔ lɔng tɛm. Di gud nyus na dat, yu nɔ nid fɔ du ɛnitin we rili bad fɔ mek yu fil fayn.
Risach dɔn sho klia wan se ivin if yu waka kwik kwik wan fɔ fayv ɔ tɛn minit, dat kin mek yu gɛt bɔku difrɛns pan yu ɛnaji ɛn aw yu de fil.
Imajin, we yu fil taya bad bad wan ɛn bost, yu grap ɛn waka rawnd di os ɔ na strit fɔ 5 minit wit brisk paz. Yu go bigin fɔ fil di difrɛns we yu de waka. Dat pwɛl hat filin go dɔn smɔl smɔl, ɛn nyu trɛnk go kam. Dis na sɔntin we kin apin kwik kwik wan.
Na tru se if pɔrsin de sɔfa wit siriɔs pwɛl hat sik (klinikal pwɛl hat), de rizɔlt nɔr kin strɔng lɛk aw i kin bi fɔ di avɛrej pɔrsin. Bɔt di ifɛkt de rili de. Da smɔl chenj de na di fɔs tin we yu fɔ du fɔ mek yu gɛt wɛlbɔdi.
Aw yu kin bigin fɔ du ɛksɛsayz if yu nɔ gɛt ɛni intres?
Dis na di pat we at pas ɔl. Na bikɔs di nɔr gɛt trɛnk we kin kam wit pwɛl hat kin mek ivin tink bɔt fɔ du ɛksɛsayz kin mek i taya mɔ ɛn mɔ. Yu tink se, "O, a nɔ ebul."
Di tin fɔ du ya na fɔ bigin rili smɔl. Nɔ sɛt big gol dɛn. Nɔ tink se, "A go waka fɔ wan awa tide."
Bifo dat, tink lɛk dis:
- "A jɔs go grap ɛn waka sɔm stɛp rawnd di rum."
- "A de go na di get."
- "A go waka rawnd di yad fɔ lɛk tu minit so."
We yu bigin fɔ muf ivin smɔl, yu go bigin fɔ fil difrɛns. As a bin se bifo, chenj go bigin fɔ apin insay yu bɔdi. We yu gɛt da smɔl ɛnaji de, yu go fil fɔ go fa smɔl. Sɔntɛm yu kin waka fɔ 5 minit. Na de i bigin.
Yu tink se dɛn kin gi yu ɛksesaiz as tritmɛnt fɔ pwɛl hat?
Rili! Ɛksesaiz na impɔtant ɛn impɔtant pat pan tritmɛnt plan fɔ pwɛl hat. Bɔrku tɛm, wae wi kin tink bɔt pwɛl hat, na mɛrɛsin nɔmɔ wi kin tink bɔt. Bɔt fɔ du bɔdi wok kin du wɔndaful tin dɛn fɔ di maynd.
Bɔt na wan impɔtant tin we wi fɔ notis. Yuz ɛksɛsayz nɔmɔ as tritmɛnt fɔ pwɛl hat nɔr kin woke fɔ ɔlman. I kin bi prɔblɛm fɔ difrɛn rizin dɛn. So, ɛksesaiz na jɔs wan pat pan wan kɔmplit tritmɛnt plan.
Dat se, if yu tink se yu kin gɛt pwɛl hat, di bɛst tin fɔ du na fɔ go to yu dɔktɔ ɛn tɔk bɔt am. I go asɛs yu sik ɛn mek wan tritmɛnt plan we go fayn fɔ yu. Da plan de kin gɛt fɔ du wit mɛrɛsin, advays, ɛn fɔ tru, fɔ du ɛksɛsayz ɔltɛm.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat na tin wae de mek yu nɔr gɛt trɛnk, bɔt ɛksesaiz na tin wae de mek yu gɛt trɛnk bak.
- Fɔ stat fɔ du ɛksɛsayz na di tin we at pas ɔl, so stat wit sɔntin we rili smɔl, lɛk fɔ waka kwik kwik wan fɔ 5 minit.
- Yu nɔ nid fɔ du ɛksɛsayz fɔ lɔng tɛm fɔ mek yu fil fayn. Ivin smɔl smɔl tin dɛn kin mek big difrɛns.
- Ɛksesaiz na impɔtant pat pan tritmɛnt plan fɔ pwɛl hat, bɔt nɔr disayd bɔt am fɔ yusɛf, mek shɔ se yu tɔk to yu dɔktɔ ɛn fala in advays.
- Nɔto yu wan de pan dis waka. Nɔ fred fɔ aks fɔ ɛp ɛn tɔk.
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