ADHD tan exercise hi hobby mai a ni lo! (ADHD tan exercise neih dan) .

Hna pakhat khata ngaihtuahna seng reng chu i harsat em? I ngaihtuahna seng reng tur leh i ngaihtuahna chu a vakvai reng em? Heng thilte hi i buaipui a nih chuan Attention-Deficit/Hyperactivity Disorder (ADHD) i nei thei a ni. Mahse, lungngai suh. I doctor-in enkawlna a pek che bakah hian heng symptoms te hi i enkawl theih nan thil chak tak dang a awm bawk. Chu chu exercise a ni.

Exercise hian ADHD hi a pui tak tak em?

Exercise hian i taksa i taksa a tichak a, i taksa rihna a tihtlem thei tih kan hre vek. Mahse i thluak tana exercise hlawkna chu chu aia nasa zawk a ni. Ngaihtuah teh, session khat chauh hnuah chuan i rilru lam ngaihtuahna, thluak hnathawh, chakna leh ngaihtuahna te chu a lo tha zawk ang a, i rilru buaina pawh a tlahniam ang. A awlsam zawngin sawi ila, exercise hi i ADHD damdawi ang mai a ni a, i thluak a nghawng a ni.

Hei hi a chhan chu exercise kan tih hian kan thluak hian chemicals neurotransmitters an tih chu a chhuah tir thin. Chung chemical pakhat chu dopamine a ni . He dopamine hian kan ngaihtuahna leh ngaihtuahna fim tak min puitu a ni. ADHD vei te hian an thluak ah he chemical hi a hniam tlangpui. Exercise hian he dopamine level hi a tisang a, hei hian symptoms control nan a pui thei a ni.

Exercise i thlan chu "moderately intense" a nih a pawimawh. Chumi awmzia chu exercise i tih laiin:

• I heart rate a sang tur a ni.
• Thâwk rang leh thuk taka i thawh a ngai a ni.
• I thawmhnaw hak a ngai .
• I taksa ruhte chu a chau tih a hriat tur a ni.

Hetiang intensity hi i chiang lo a nih chuan i doctor nen thurawn la rawh .

Eng ang exercise nge i tih theih ang?

ADHD vei tan chuan exercise chi hrang hrang a tha ber. A pawimawh ber chu i duhzawng leh nuam i tih tur thlan hi a ni.

Aerobic exercise neih a ni

Hengte hi i heart rate tisang thei exercise eng pawh a ni. Hetiang exercise hi minute 30-40 chhung zet a zawna i tih hian thluaka neural pathway thar a siam a, thluak chu chemicals hmangin a khat a, chu chuan focus a pui a ni.

• Tlan
• Brisk takin a kal a
• Bike hmanga kal a ni
• Tui hleuh

Chungte chu in chhungah emaw pawnah emaw tih theih a ni. Mahse i theih chuan pawnah, natural environment-ah exercise la . Zirna hrang hrangah chuan pawn lama exercise lak hian in chhunga exercise lak aiin ADHD symptoms a tihziaawm zawk tih a tarlang.

Rilru inrawlhna exercise buaithlak tak tak

Exercise hi a buaithlak poh leh thluak tan a hlawkpui zawk thin. Karate, Taekwondo, Judo te a niMartial arts-ah hian mahni inthununna leh rilru leh taksa inzawmkhawmna hi ngaih pawimawh a ni. Hetiang infiamna chi hmang hian thiamna i nei thei a, chungte chu:

• Ngaihtuahna leh ngaihtuahna seng
• Taksa inthlauhna
• Hun hman dan (Timing) .
• Hriatrengna
• Mahni thiltih rah chhuah hriatthiamna

Martial arts lama chutiang khawpa tui i nih loh chuan i rilru leh taksa tibuaitu tur hetiang thil hi i ti thei ang:

• Lungpui lawn
• Lam
• Gymnastics lam a ni
• Yoga hmanga tih a ni

Team Sports lam a ni

Team sport, softball, soccer, a nih loh leh cricket-a tel hi kar khata ni engemaw zat i inhmang reng theihna kawng ṭha tak a ni thei. Team sports hian exercise atanga taksa lama hlawkna a pe a, chubakah fuihtu tur social group neih hlawkna belhchhah bawk . Team anga hnathawh hian in inbiakpawhna thiamna, ruahmanna siam thiamna leh mahni inngaihhlutna a tipung bawk.

Engtin nge he thil hi i kalpui zel ang?

ADHD vei tan chuan chutiang bawka tih dan zawm chu thil harsa tak a ni thei. Mahse, result hmuh tur chuan practice chhunzawm zel a ngai tih hre reng ang che. Chuvangin, heng tips te hian i tih dan phung reng turin a pui ang che.

• Thil chi hrang hrang ti ve rawh: Nitin exercise inang tih ai chuan nitin emaw, kar tin emaw i exercise dan tur chu thlak danglam la. Hei hian i bo loh nan a pui ang che.
• Kawppui zawng rawh: I thianpa nen exercise i tih hian kal zel turin i infuih nasa zawk ang. Tin, i thawmhnaw hak laiin i inbiaknaah chuan hun kal zel chu i hre harsa khawp ang.
• Zing lama exercise lak: I schedule nena inmil a nih chuan zing lamah exercise la la, i damdawi i ei hmain. Chutiang chuan thluaka siam chhuah heng feel-good chemicals te hi i hlawkpui thei ang.
• Damdawi ei kha bansan suh: Exercise hi ADHD symptoms tihziaawmna tha tak a ni a, mahse i damdawi thlakna tur a ni ngai lo. Doctor thurawn tel lo chuan i damdawi ei kha bansan ngai suh.

ADHD nei naupang tan 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 zawkin an pawm pakhat chu naupangte tan infiamna hlawkna hi a nasa hle tih hi a ni.

Infiamna atanga hlawkna a awm

• Social interaction: Rules leh discipline nei game hi naupang dangte nena thawh dun zirna hmun tha ber a ni.
• Goal Setting: Infiamna hian naupangte chu hun rei lote leh hun rei tak chhunga thil tumte a zirtir thei a ni.
• Mahni inngaihhlutna: A châng chuan naupang zirna lama thiam lo chuan infiamna lama a hlawhtlin chuan mahni inngaihhlutna tipungtu lian tak a ni thei.

Harsatna awm thei te

• Distraction: Coach thupek i ngaihthah a, i team mawhphurhna i theihnghilh mai thei.
• Boredom: Naupang chuan infiamna practice chu chutiang bawka tih nawn leh a nih avangin a bo a ti thei.
• Emotional control: ADHD nei naupangte chu an rilru a buai thei a, hnehna pawm harsa an ti thei a, mi dangte chungah thinrim takin an che thei bawk.

Risk bik a awm em?

Nu leh pa i nih angin lu hliam (concussions) hi in fimkhur hle tur a ni. Zirna atanga a lan dan chuan ADHD nei infiammi te hian midang aiin heng hliam te hi an tuar nasa zawk a, an dam leh theih nan hun rei zawk an hmang thin. Chuvangin i fain rugby emaw football emaw ang chi infiamna nasa tak a duh chuan ngaihtuah nawn leh rawh.