ADHD i nei em? Exercise hian danglamna nasa tak a thlen thei! (ADHD tan exercise neih dan) .

Nang pawhin thut leh hna thawh harsa i ti em? I tlan kual a, i ngaihtuahna i ngaihtuah thei lo tih i hmu em? Thil tenawm ber pawh hian i ngaihtuahna a tibuai nghal vat em? Nangmah emaw i fa emaw hian ADHD (Attention Deficit Hyperactivity Disorder) i neih chuan hengte hi i hriat chian em em a ni mai thei. Mi tam tak chuan exercise hi taksa hriselna leh taksa rihna tihtlem nan chauh a ni an ti. Mahse, exercise dik taka tih chuan ADHD symptoms control nana damdawi an pek ang bawkin i thluak chungah nghawng a nei thei tih i hria em? Chumi chu vawiinah hian han sawi ila.

Engtin nge exercise hian ADHD hi a puih tak tak?

A awlsam zawngin sawi ila, exercise hi kan taksa tan chauh ni lovin, kan thluak tan pawh workout a ni. Exercise kan tih hian kan thluak hian chemical bik neurotransmitters an tih chu a chhuah chhuak thin. Chung zingah chuan Dopamine hi a pawimawh ber pakhat a ni. Dopamine hi kan ngaihtuahna fim tak, ngaihtuahna fim tak leh rilru hahna nei reng tura min puitu a ni. ADHD vei te hian an thluak ah he chemical hi a hniam zawk tlangpui.

Exercise i tih hian thluaka dopamine level hi a pianphungah a pung thin. ADHD damdawi i ei huna thil thleng nen a inang hle. Exercise vawi khat chauh i tih zawh chuan rilru lama hnathawhnaah i rilru i pe thei a, i harh chhuak thei a, chakna thar i nei thei a, i rilru a hah lo thei bawk.

Exercise hian ADHD vei puitlingte chu a hlawkpui thei a, chungte chu:

• Stress leh lungkhamna a tlahniam.
• Impulses control leh compulsive behavior tihtlem nan a pui bawk.
• Working memory a ti tha zawk.
• Executive function, ruahmanna siam, ruahmanna siam leh thil chipchiar hriatrengna atana thiamna mamawh chu a lo tha chho zel a ni.
• Zirna leh hriatrengna kawnga thawktu protein pakhat Brain-Derived Neurotrophic Factor level a tisang a ni. ADHD vei te pawhin he protein hi an nei tlem hle.

Eng intensity-ah nge exercise ka tih ang?

Exercise i thlan chu a chak tawk lo tur a ni. Chumi awmzia chu exercise i tih laiin:

• I heart rate a sang tur a ni.
• A tlangpui aia rang zawk leh thuk zawka thawk i mamawh a ni.
• I thawmhnaw hak a ngai.
• I taksa ruhte chu a chau tih a hriat tur a ni.

Hemi chungchang hi i chiang lo a nih chuan i doctor nen inbia . Heart rate monitor hmang turin a rawt mai thei.

ADHD tan hian exercise chi hrang hrang tha ber berte chu engte nge ni?

Okay, chuti a nih chuan eng exercise tha ber ber nge kan tih theih ang? Thil thlan tur engemaw zat a awm.

Aerobic exercise neih a ni

Hei hian i heart rate tisang thei exercise eng pawh a kawk a ni. Hei hian tlan te, chak taka kal te, cycle khalh te, leh tui chawi te a huam a ni. A tum ber chu i heart rate tihsan a, chu level chu minute 30 atanga 40 vel vawng reng tur a ni. Aerobic exercise hian i thluak-ah neural pathway thar a siam a, chu chu i ngaihtuahna fim thei tur chemical-in a khat a ni.

Hengte hi in chhungah emaw pawnah emaw i ti thei bawk. Mahse a theih chuan pawnah ti rawh . Zirna hrang hrangah chuan nature-a exercise neih hian ADHD symptoms atanga chhanchhuahna tha zawk a pe thei tih hmuhchhuah a ni.

Exercise buaithlak tak tak te

Mithiamte chuan exercise i tih hi a buaithlak poh leh thluak tan a tha zawk niin an sawi.

• Martial arts: Karate, taekwondo, leh judo ang chi infiamna hian i rilru leh taksa a thlunzawm a. Mahni inthununna zirtirna nasa tak an pe bawk. Chûngte chuan thil tam tak an nei a, chung zingah chuan focus, balance, memory, leh fine motor skills te pawh a tel.
• Exercise buaithlak dang: Martial arts i duh loh chuan lungpui lawn, zai, gymnastics, yoga ang chi thil i ti thei ang. Chungte chuan taksa bakah rilru tan pawh chona tha tak a pe a ni.

Team Sports lam a ni

Softball emaw soccer emaw ang chi team sport-a tel hi kar khata ni engemaw zat i inhmang reng theihna tur kawng tha tak a ni thei. Taksa exercise hlawkna bakah hian social group fuih turin i hmu bawk. Team anga hnathawh hian in inbiakpawhna a tipung a, in thiltih tur ngaihtuah turin a zirtir che a, ruahmanna siam lawk turin a zirtir bawk che a ni.

Engtin nge hei hi i tih danah i siam chhunzawm zel?

Damdawi ang bawkin exercise hian ADHD hi i tih chhunzawm zel chuan a pui thei chauh a ni. Mahse, engtin nge ngaihtuahna seng reng tûra harsatna nei chuan a tih chhunzawm theih ang? Tips tlemte chu hetiang hi a ni:

• Thil chi hrang hrang ti rawh: Nitin thil pakhat tih ai chuan i exercise tih dan tur chu thlak danglam rawh. Vawiin i tlan dawn a nih chuan naktuk hian tui chawi turin kal rawh. A tuk zingah yoga ti rawh. Chutiang chuan i bo lo ang.
• Partner zawng rawh:I thianpa nen exercise i tih hian kal zel turin i infuih nasa zawk thin.
• Zing lama exercise lak: A theih chuan nitin damdawi ei hmain zing lamah exercise la. Hei hian i taksain chemical a siam chhuah tam tak chu a hmang tangkai thei ang.

ADHD nei naupang tan chuan infiamna hi a tha em?

ADHD nei naupang chu infiamnaah telh leh telh loh chu nu leh pate tan chuan zawhna lian tak a ni thei. Mahse mithiam tam zawk chuan infiamna hlawkna avang hian thutlukna tha tak a ni tih an pawm. Mahse harsatna a awm bakah hlawkna a awm bawk.

Risk bik a awm em?

Nu leh pa i nih angin, a bik takin concussion chungchangah fimkhur a ngai a ni. Zirna hrang hrangah chuan ADHD nei infiammi te hian midang aiin concussion an nei tam zawk a, an dam leh theih nan hun rei zawk an hmang thin. Hei hi i fain football/soccer ang chi infiamna nasa tak a khelh chuan hriat reng a pawimawh hle. Lu hliam a awm chuan ETU (Emergency Treatment Unit) -ah doctor thurawn la turin hruai nghal tur a ni.

Eng infiamna nge tha ber tih hi zirchianna chiang tak a awm lo. A châng chuan mimal infiamna chu naupang tân a ṭha zâwk thei bawk. Mahse chutih lai chuan team sport pakhata social benefits chu a bo ta a ni. A tha ber chu naupang chu a duh leh a hlim em em infiamna thlang turin phalsak hi a ni.