Exercise leh Depression: Engtin nge taksa tihchakna hian i rilru a hahdam theih?

A châng chuan i rit hle em, i lungngai em, a nih loh leh i lungngai em? Khumah mu mai mai duh, engmah ngaihven lo hun i nei bawk em? Exercise hi hetiang stress, emaw kan hriat vek angin depression emaw tan hian damdawi tha tak, natural tak a ni tih i hria em? Hei hi thil chak tak a ni tak zet a ni. Hemi chungchang hi vawiinah hian sawi ila, a awlsam zawngin i hriatthiam theih nan.

Exercise hi depression damdawi a ni tak tak em?

Ni e, chu zawhna chhanna tawi chu "yes" tih hi a ni. Mahse sawifiahna tlem a awm. Depression hi level hrang hrangah a awm thei. Mi thenkhat chuan depression na lo tak an nei thin. Mi dangte chuan lungngaihna (moderate depression) an nei bawk. Mi dangte chuan lungngaihna nasa tak an nei thei bawk.

Research atanga a lan dan chuan exercise hi mild to moderate depression enkawlna tha tak a ni . Taksa kan tihchak hian kan thluak hian hormone a tichhuak a, chu chuan hlimna kan neih theih nan min pui thin. Kan inrintawkna tipung turin a pui bawk. Pawn lama boruak mawi takah kal chhuakin han mitthla teh. Ni atanga vitamin D i hmuh hi depression venna atana puitu nutrient pawimawh tak a ni.

A châng chuan, tlem tal active mai mai chu i chawlh hahdam theih nân a tawk. Mahse, a châng chuan, a bîk takin i lungngaihna a nasat zâwk a nih chuan, chu chu doctor-te’n clinical depression emaw major depressive disorder (MDD) an tih chu a ni a, exercise chu i doctor-in damdawi leh therapy a pêkte nên i hman dun a ngai mai thei

Exercise hmanga hlawkna lian ber berte chu engte nge ni?

Exercise hian depression a tihdam theih dan kawng hrang hrang a awm. Eng nge an nih i en ang u. Hei hi hriatthiam awlsam zawk nan hetiang table hi ka siam a ni.

Depression tan hian exercise tha ber berte chu engte nge ni?

Hetah hian thu lawmawm ber chu exercise chi hrang hrang hian depression a tidam thei tih hi a ni . Gym lian takah i kal a ngai lo. I duh zawng, i tih theih apiang chu a tha.

Entirna thenkhat chu hetiang hi a ni:

• Thirsakawr khalh
• Zai (a bula mi awm lohna room-ah pawh!)
• Huana hnathawh (pangpar phun, buh chi hnawih) .
• Jogging emaw tlan emaw
• Tennis ang chi infiamna khelh
• Tui hleuh
• In lama hnathawh (sweeping, mopping) 1.1.
• Yoga hmanga tih a ni
• Kal pangngaia kal

Depression nei tan chuan social support hi a pawimawh hle. Chuvangin, group exercise class-a tel ve hi a tha hle. A nih loh leh, i ṭhian ṭha ber emaw, i kawppui emaw nen exercise la. Chutiang chuan exercise hlawkna leh midangte thlawpna i neih avanga rilru thlamuanna chu i hmu vek ang.

Okay, tunah chuan engtin nge hei hi kan tan ang?

Hei hi tan dan tur chungchangah hian zawhna tam tak i nei ngei ang. A chhânnate i lo en ang u.

Doctor hnenah zawh i duh tak tak em?

Mi hrisel tam zawk chuan doctor rawn hmasa lovin exercise program an tan chuan an tha hle. Mahse, hun rei tak chhung exercise i la lo a, kum 50 aia upa i nih chuan, emaw, zunthlum emaw, thinlung natna emaw ang chi damdawi lam natna rei tak i neih chuan exercise program thar i tan hmain doctor i rawn hmasa phawt tur a ni.

Eng ang exercise nge ka tih ang?

Exercise tha ber chu i hlim leh tih chhunzawm duh thil a ni. Zai hi i ngaina em? Gardening a awm em? Thil rit phurh chhuah? Lawn? Tichuan chuta tang chuan tan rawh. Tichuan thil thar i lo enchhin thei tawh ang.

Eng chen nge ka tih ang a, eng chen nge ka tih ang?

Kar khatah ni thum tal minute 20-30 chhung exercise lak tum ang che . Research atanga a lan dan chuan kar khatah ni li emaw ni nga emaw a tha zawk. Mahse i tan tirh chauh a nih chuan zawi zawiin tan la rawh. Ni khatah minute 20 chhungin tan la la, i hman thiam ang zelin hun hi tipung zauh zauh rawh.

Exercise i tih laiin natna i neih chuan engtin nge ni ang?

Darkar engemaw zat exercise i tih hnuah pawh i la na a nih chuan i thawkrim lutuk a ni mai thei. A tuk zingah tlem tal cut leh rawh. Natna a awm reng a, a nasat chuan emaw, hliam i nei thei nia i hriat chuan doctor pan nghal rawh.

Exercise i tih tan theihna tur tips dang thenkhat

I tan tirh hian ruahmanna awlsam tak, zawm awlsam leh zawm awlsam tak siam rawh. I hman thiam tawh chuan i duh angin i thlak danglam thei tawh ang.

• I duhzawng leh nuam i tih tur thlang rawh. Exercise hi hna thawh tur a ni kher lo.
• Nitin i schedule-ah exercise hun te telh bawk ang che. A tul chuan i calendar emaw phone emaw-ah reminder set la.
• Thil inang i bo a nih chuan thil danglam tak tih tum ang che. Variety hian nunna a ti flavour a ni.
• Sum senso lian tak takah kal suh. Thil hmanraw man to tak tak lei a ngai lo va, health club membership pawh i hmang reng dawn lo a nih chuan.
• A pawimawh ber chu: Beidawng suh! Hmasawn zel rawh. I hriat hmain exercise hi i nunah a tel thuai dawn a ni. I lungngaihna tihziaawmna turin chakna nasa ber a pe ang che.