ADHD nei i fa hian hmun khatah rei lo te chhung awm turin a bei em? Hmun khata awm tura tih a nih chuan a tlan kual reng a, a fimkhur reng thin naupang enkawl chu a harsat zia kan hria. Nu leh pa i nih angin, "Engvangin nge ka fa hi hetiang hian a awm?" Mahse, nangmah chauh i ni lo. ADHD ( Attention-Deficit/Hyperactivity Disorder ) hi naupang sual emaw, nu leh pa nihna dik lo emaw a ni lo. Thluak hnathawhna nena inzawm damdawi lam thil a ni. Damdawi leh counselling te bakah hian a natna enkawlna tur hian exercise hi i fain chu chakna tam zawk chu a hmang tangkai thei a ni.
ADHD nei naupang tan exercise hian eng hlawkna nge a neih?
ADHD vei naupangte mizia ber pakhat chu he rilru hahdam lo, misual tak hi a ni. An taksaa he chakna sang zawk hi an chhuah tir a ngai avangin an thu thei lo. Chuvangin, exercise hian he chakna hi a chhuah mai bakah, zirchianna chuan exercise hian ADHD nena inzawm harsatna dang tam takah a pui thei tih hmuhchhuah a ni.
A awlsam zawngin, nitin i fa chu a thawkrim reng hian thil hrang hrangah a pui a ni:
- Thil ngaihtuah loh : Homework tih emaw, zirtirtu thusawi ngaihthlak emaw hian ngaihtuahna a tibuai lo.
- Impulsivity: Thil tih mai mai leh a tawp hmaa zawhna chhanna ang chi thil control thiam.
- Khawtlang nun thiamna tha lo: Naupang dangte nena inkhelh zir leh team anga hnathawh zir.
A pawimawh ber chu, nitin exercise , doctor-in a pek damdawi leh counseling ang chi traditional treatments adjunct angin , naupang ADHD symptoms tan result tha tak a pe thei a ni.
Hriselna lama mithiamte chuan naupangte chu ni khatah minute 60 tal exercise moderate to intense an neih theih nan an rawt a ni. Chu chu bike khalh emaw, tui chawi emaw, soccer khelh emaw, zai emaw aṭanga eng pawh a ni thei. Mahse zirchianna thenkhatah chuan pawn lama nature-a hun hman hian ADHD vei naupangte chu a ti thlamuang thei tih a tarlang. Zirchianna pakhatah chuan park-a minute 20 chauh kalna chuan ADHD vei naupangte ngaihtuahna hun a ti ṭha a ni.
Exercise leh thluak hnathawh inzawmna
Exercise hi taksa ruh siamna mai a ni lo. Tin, kan thluak a hrisel reng theih nan a pui bawk. Naupangin exercise a tih hian an thluak atanga chemical siam chhuah zat leh a awm dan chu a danglam thin tih han ngaihtuah teh. Heng chemical te hi neurotransmitter kan ti a . Heng neurotransmitters zinga pakhat chu ngaihvenna nena inzawm tlat chu dopamine a ni .
Mak tak mai chu ADHD damdawi hian thluaka dopamine level a tisang bawk. Chuvangin chu chuan exercise hian damdawi ang bawkin thluaka nghawng a nei tih min hrilh a ni. Chumi awmzia chu exercise hi thluak tichaktu pianphung a ni tihna a ni .
Research atanga a lan dan chuan ADHD exercise nei naupangte hian ngaihvenna tehna test-ah an score sang zawk thin. Tin, impulsivity a tlem zawk tih an report bawk. Hei hi naupang stimulant damdawi ei lo tan chuan a dik hle.
Researcher-te chuan exercise hian naupang thluak a nghawng dan pawimawh tak tak engemaw zat a awm niin an ngai. Hetiang hian han thlir ila.
| Influence hman dan tur | Hrilhfiahna awlsam tak |
|---|---|
| Thisen chu thluak lamah a luang lut a | Exercise hian thluaka thisen kal a tipung a. ADHD nei naupangte chuan ngaihtuahna, ruahmanna, rilru put hmang tihreh dan leh nungchang lama inhnamhnawih thluak peng hrang hranga thisen kal a tlahniam thei a ni. Exercise hian he natna hi a veng thei a ni. |
| Thisen kalna kawng leh thluak insiam dan | Exercise hian thluaka thisen kalna kawng nalh tak takte hriselna leh thluak insiam dan zawng zawng a titha a ni. Hei hian naupang ngaihtuahna chakna chu direct-in a nghawng a ni. |
| Thluak hnathawh dan | Exercise hian thluak ‘workout’ pek ang bawkin, nungchang leh ngaihvenna lama inrawlh thluak hmun thenkhatte hnathawh a tipung a ni. |
Exercise hian naupang ngaihtuahna leh nungchang a pui thin
ADHD nei naupangte tana harsatna bik pakhat chu executive function hi a ni . A awlsam zawngin, thil engemaw kan ruahman theihna, kan buatsaih theihna leh step khat hnu step khata kan tihfel theihna a ni.
Hetianga theihna tlakchhamna hi i fain homework tihfel a theihnghilh thei a, sikul kalna tur chawhmeh phurh a theihnghilh thei a, a nih loh leh an room tihfai a tan a, mahse a ding a, thil dang a ti thei bawk. Thu lawmawm tak chu ADHD vei naupangte zingah exercise hian he executive functioning hi a tichangtlung thei tih hi a ni.
Tin, ADHD nei naupang tam tak chuan khawtlang inlaichinna leh an nungchangah harsatna an tawk bawk. Team sport khelh hian heng kawng pahnih hi tihchangtlun theihna hun tha tak a pe a ni.
Research atanga a lan dan chuan naupang exercise la fo thinte chu class-a nungchang mawi lo, midangte tihbuai (e.g., thusawi laiin zuang lut nghal, midang hming lam, midang vuak) ang chite hremna an tawk tlem zawk tih a tarlang.
Heng hlawkna zawng zawng avang hian exercise leh ADHD damdawi te hi hman dun a nih chuan a thatna a tipung a ni. A châng chuan, damdawi ei ṭha lo naupangte pawhin exercise lak aṭangin hahdamna nasa tak an hmu thei a ni.
I fa chu exercise-a inhmang tir theihna chhan tam zawk
ADHD symptoms-a tanpui bakah hian i fate exercise-a inhmang tir theihna tur chhan tha dang tam tak a awm bawk. Active nunphung pangngaia nun hian hlawkna a nei bawk a, chungte chu:
- Rihna hrisel tak vawn reng.
- Thisen sang leh cholesterol level pangngaia vawn reng.
- Zunthlum vei theihna tihziaawmna.
- Mahni inrintawkna leh mahni inngaihhlutna tihchangtlun.
Exercise hi ADHD enkawlna ruahmanna kimchang tak pakhat chauh a ni. He enkawlna ruahmannaah hian damdawi leh therapy te pawh a tel thei. Chuvangin, i fate tana ADHD enkawlna tur ruahmanna tha ber siam turin i naupang enkawltu, rilru lam doctor emaw, rilru lam doctor emaw nen sawiho ngei ang che.
Take-Home Thuchah a ni
- ADHD hi naupang nungchang tha lo emaw, misual emaw chauh a ni lo va, thluak hnathawhna nena inzawm damdawi lam thil a ni.
- Exercise hi ADHD enkawlna atana puihna tha tak a ni a, mahse damdawi lam enkawlna aiah a ni lo.
- Nitin minute 60 tal i fa chu active taka awm tir tum ang che. Pawn lama thiltih hi a hlawkpui zual hle.
- Exercise hian naupang ngaihvenna, nungchang, ngaihtuahna thiamna leh mahni inrintawkna a tipung a ni.
- I fa enkawl dan tur tha ber tur chu i doctor nen inrawn fo thin ang che.
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