I nɔ kin izi fɔ yu fɔ pe atɛnshɔn pan wan wok wan tɛm? Yu gɛt prɔblɛm fɔ kɔntinyu fɔ pe atɛnshɔn ɛn yu atɛnshɔn de waka waka ɔltɛm? If yu de strɛs wit dɛn tin ya, yu kin gɛt Attention-Deficit/Hyperactivity Disorder (ADHD). Bɔt nɔ wɔri. Apat frɔm di tritmɛnt we yu dɔktɔ de gi yu, ɔda tin de we rili pawaful we go ɛp yu fɔ kɔntrol dɛn sik ya. Dat na ɛksesaiz.
Yu tink se ɛksesaiz kin rili ɛp fɔ gɛt ADHD?
Wi ɔl no se ɛksesaiz kin ɛp yu fɔ gɛt fayn fayn bɔdi ɛn fɔ lɛf fɔ it bɔku bɔku it dɛn. Bɔt di bɛnifit dɛn we ɛksesaiz kin gi yu bren pas dat fa fawe. Jɔs tink bɔt, afta jɔs wan tɛm, yu maynd go de pe atɛnshɔn, yu bren fɔ wok, yu trɛnk, ɛn yu go ebul fɔ pe atɛnshɔn pan sɔntin, ɛn yu maynd nɔ go kɔnfyus. Fɔ tɔk am simpul wan, ɛksesaiz tan lɛk yu ADHD mɛrɛsin, we de afɛkt yu bren.
Dis na bikɔs we wi de du ɛksɛsayz, wi bren de pul kemikal dɛn we dɛn kɔl nyurotransmitta. Wan pan dɛn kemikal ya na dopamin . Dis dopamine na in de ɛp wi fɔ pe atɛnshɔn ɛn tink klia wan. Pipul wae gɛt ADHD kin gɛt low level of dis kemikal na dɛn bren. Ɛksesaiz de mek dis dopamin lɛvɛl go ɔp, we kin ɛp fɔ kɔntrol di simptom dɛm.
| Di bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz | Wan simpul ɛksplen |
|---|---|
| I nɔ go gɛt bɛtɛ strɛs ɛn wɔri | Di maynd kin fil layt ɛn kol. |
| Fɔ kɔntrol di tin dɛn we pɔsin kin want fɔ du wantɛm wantɛm | Ipulsiv bihayvya ɛn ripit bihayvya de ridyus. |
| Fɔ mek di mɛmori we yu de wok bɛtɛ | Di ebul fɔ wok we yu de mɛmba bɔku tin dɛn wan tɛm kin bɛtɛ. |
| Improvement of di ɛgzibit wok | Skil dɛn lɛk fɔ plan, ɔganayz, ɛn mɛmba di ditil dɛn kin bɛtɛ. |
| di inkrεs lεvεl dεm fכ di bren-dεriv nyurotrofik fכktכ (BDNF) . | Dis na prɔtin we de ɛp fɔ lan ɛn mɛmba. I kin bɔku we yu de du ɛksɛsayz. |
Mɛmba se dɛn bɛnifit ya we pɔsin kin gɛt we i de du ɛksɛsayz tan lɛk mɛrɛsin, we min se dɛn nɔ kin de sote go. So tink bɔt yu wokɔt sɛshɔn as ‘dos’ fɔ tritmɛnt fɔ di de. Aim fɔ ɛksesaiz 4 ɔ 5 dez insay di wik, fɔ at le 30-40 minit insay di de .
I impɔtant fɔ mek di ɛgzampul we yu pik fɔ "moderately intense." Dis min se we yu de du ɛksɛsayz:
- Yu at fɔ rit fɔ go ɔp.
- Yu nid fɔ blo fast ɛn dip dip wan.
- Yu nid fɔ swet .
- Yu mɔsul dɛn fɔ fil taya.
If yu nɔr shɔ bɔt dis intensiti, tɔk to yu dɔktɔ fɔ advays.
Us kayn ɛgzampul dɛn yu kin du?
Bɔrku kayn ɛksɛsayz de wae fayn fɔ pɔrsin wae gɛt ADHD. Di tin we impɔtant pas ɔl na fɔ pik sɔntin we go fayn fɔ yu ɛn we yu go ɛnjɔy.
Aerobik ɛksesaiz
Dis na ɛni ɛksesaiz we de mek yu at rit ɔp. we yu du dis kayn εksεsayz fכ 30-40 minit strεt, i de mek nyu nyural path dεm na di bren εn ful di bren wit kεmikכl dεm we de εp fכ fכkus.
- De rɔn
- We i de waka kwik kwik wan
- Bayk we yu de waka
- De swin
Dɛn kin du dɛn tin ya insay os ɔ na do. Bɔt if yu ebul, ɛksesaiz na do, na say we natin nɔ de . Stɔdi dɔn sho se we pɔsin de du ɛksɛsayz na do, i de ridyus di ADHD sik dɛn pas fɔ du ɛksɛsayz insay os.
Kɔmpleks ɛgzampul dɛn we gɛt fɔ du wit di maynd
Di mɔ di ɛksesaiz kɔmpleks, na di mɔ i go bɛnifit di bren. Karate, Taekwondo, Judo, ɛn ɔda pipul dɛnInsay martial arts, dɛn kin pe atɛnshɔn mɔ pan fɔ kɔntrol yusɛf ɛn fɔ mek yu maynd ɛn bɔdi jɔyn togɛda. Wit dis kayn spɔt, yu kin divɛlɔp skil dɛn lɛk:
- Atɛnshɔn ɛn kɔnsɛntreshɔn
- Bɔdi balans
- Taym Manejmɛnt (Timing) .
- Mɛmba
- Fɔ ɔndastand di bad tin dɛn we pɔsin kin du we i du sɔntin
If yu nɔto so pan martial arts, yu kin tray tin dɛn lɛk dɛn wan ya we de chalenj yu maynd ɛn bɔdi:
- Fɔ klaym rɔk
- Dans
- Jimnastik we dɛn de du
- Yoga we dɛn kin du
Tim Spɔt dɛn
We yu jɔyn wan tim spɔt lɛk sɔftbɔl, sɔk, ɔ kriket, dat kin bi fayn we fɔ mek yu kɔntinyu fɔ du sɔntin fɔ sɔm dez insay di wik. Tim spɔt dɛn kin gi yu bɔdi bɛnifit dɛn we yu kin gɛt we yu de du ɛksɛsayz, ɛn di ad bɛnifit we yu gɛt we yu gɛt sɔshal grup fɔ mek yu gladi . We yu wok as tim, dat kin mek bak yu ebul fɔ tɔk to pipul dɛn, yu kin ebul fɔ plan fɔ du sɔntin, ɛn yu kin gɛt bɛtɛ rɛspɛkt fɔ yusɛf.
Aw yu kin kɔntinyu fɔ du dis?
E kin tranga fɔ pɔrsin wae gɛt ADHD fɔ stik to di sem rutin. Bɔt mɛmba se fɔ si di rizɔlt, yu fɔ kɔntinyu fɔ praktis. So, dɛn advays ya go ɛp yu fɔ kɔntinyu fɔ du di abit.
- Tray difrɛn tin dɛn: Bifo yu du di sem ɛksesaiz ɛvride, chenj di we aw yu de du ɛksɛsayz frɔm wan de to di ɔda de ɔ wan wik to di ɔda wik. Dis go ɛp yu fɔ lɛ yu nɔ bost.
- Fɛn pɔsin fɔ mared: We yu de du ɛksasaiz wit yu padi, yu go gɛt mɔ maynd fɔ kɔntinyu fɔ du ɛksasaiz. Ɛn we yu de tɔk we yu de swet, yu nɔ go rili notis se di tɛm de pas.
- Ɛksesaiz na mɔnin: If i fit yu schedule, ɛksesaiz na mɔnin, bifo yu tek yu mɛrɛsin. Da we de, yu go ebul fɔ gɛt di bɛst pan dɛn kemikal ya we de mek yu fil fayn we yu de mek na yu bren.
- Nɔ stɔp fɔ tek mɛrɛsin: Ɛksesaiz na fayn we fɔ mek yu nɔ gɛt ADHD, bɔt i nɔ de ɛva tek yu mɛrɛsin in ples. Nɔ ɛva stɔp fɔ tek yu mɛrɛsin if yu dɔktɔ nɔ advays yu.
Yu tink se spɔt fayn fɔ pikin dɛn 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 wan tin we bɔku masta sabi bukman dɛn gri pan na dat di bɛnifit dɛn we spɔt kin gi pikin dɛn rili bɔku.
Di bɛnifit dɛn we spɔt kin gɛt
- Sɔshial intarakshɔn: Gem wit lɔ ɛn disiplin na di bɛst ples fɔ lan fɔ wok wit ɔda pikin dɛn.
- Fɔ Sɛt Gol: Ple kin tich pikin dɛn bɔt di gol dɛn we dɛn fɔ gɛt fɔ shɔt tɛm ɛn fɔ lɔng tɛm.
- Self-esteem: Sɔntɛnde we pikin we nɔ sabi lan buk kin ebul fɔ du spɔt, dat kin rili ɛp dɛn fɔ gɛt rɛspɛkt fɔ dɛnsɛf.
Sɔntɛm prɔblɛm dɛn we kin apin
- Distrakshɔn: Yu kin ignore di kɔch in instrɔkshɔn ɛn fɔgɛt bɔt yu tim rispɔnsibiliti.
- Boredom: Di pikin kin fil bore bikɔs dɛn kin ripit spɔt prɛktis di sem we.
- Fɔ kɔntrol di we aw dɛn de fil: Pikin dɛn we gɛt ADHD kin du tin kwik kwik wan, dɛn kin gɛt prɔblɛm fɔ gri se dɛn dɔn win dɛn, ɛn dɛn kin akt wit wamat to ɔda pipul dɛn.
Ɛni spɛshal prɔblɛm dɛn de we kin mek pɔsin gɛt prɔblɛm?
As mama ɛn papa, una fɔ no mɔ bɔt ed injury (concussions). Stɔdi dɔn sho se atlet dɛn we gɛt ADHD kin gɛt dɛn injury ya pas ɔda pipul dɛn, ɛn dɛn kin tek lɔng tɛm fɔ mek dɛn wɛl. So if yu pikin lɛk spɔt dɛn we gɛt ay impak lɛk rɔgbi ɔ futbɔl, tink tumɔs.
Dɔn, wetin na di bɛst spɔt fɔ yu pikin? Di ansa simpul. Di spɔt we yu pikin lɛk ɛn ɛnjɔy pas ɔl na di bɛst spɔt fɔ am. If yu pikin ɛnjɔy am, di bɛnifit dɛn go kam bay insɛf.
Mɛsej we dɛn kin kɛr go na os
- Ɛksesaiz na rili pawaful tin fɔ kɔntrol di ADHD simptom dɛm. I tan lɛk mɛrɛsin fɔ di bren.
- Tray fɔ du mɔdaret-intɛnsity ɛksɛsayz fɔ at le 30-40 minit, 4-5 dez insay di wik.
- Pik ɛksesaiz ɔ spɔt we yu lɛk ɛn we go mek yu gladi. Dat go bi di big tin we go mek wi kɔntinyu fɔ du di wok.
- Tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz fɔ no us ɛksesaiz dɛn we fayn fɔ yu.
- Di tin we impɔtant pas ɔl: Nɔ ɛva stɔp fɔ tek yu ADHD mɛrɛsin we yu nɔ gɛt yu dɔktɔ in advays bikɔs yu dɔn de du ɛksɛsayz.
- We yu de pik spɔt fɔ yu pikin, put di tin dɛn we di pikin lɛk ɛn di tin dɛn we i de ɛnjɔy fɔs. Dɔn bak, mɛmba sef.
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