Tunlai khaw lum lutuk nen hian a chang chuan khawsik emaw, flu emaw hi a awm fo tawh a ni lawm ni? Chuvangin nitin exercise la thin i nih chuan he harsatna hi i nei tawh ngei ang. "Aw my, he khawsik nen hian exercise hi a tha em tih ka hre lo," tih i ngaihtuah fo thin a ni lawm ni? A nih loh leh, "Exercise ka chhunzawm zel chuan he natna vei hi ka ti tlem thei ang em?" Lungngai suh, vawiinah hian engkim chiang takin kan sawi dawn a ni.
Exercise hian khawsik a veng thei tak tak em?
Chumi chhanna tawi chu, "Ni e, i ti thei!" Mahse exercise lian tham tak, thawhrim lutuk ngai lo. Hetah hian a pawimawh ber chu taksa tibuaitu lutuk lo exercise tlemte, regular taka tih hi a ni .
A awlsam zawngin sawi ila, exercise kan tih fo hian kan fitness pum pui a tha chho zel a ni. Hei hian nasa takin kan immune system, natna dotu taksa invenna a tichak a ni.
Research atanga a lan dan chuan exercise tlemte, ni khatah minute 20-30 vel chak taka kea kal te, ni hnih danah gym kal te, kar khatah ni engemaw zat cycle khalh te hian exercise nei lo te aiin a chanve velin an khawsik a ni.
Chuti a nih chuan engtin nge hetiang hi a thlen theih?
Ram ang maiin han ngaihtuah teh. Immune system chu chu ram sipai a ni. He sipaite hian ramdang hmelma virus leh bacteria te chu an do thin a ni. Exercise kan tih hian he sipaiah hian sipai chi khat bik , thisen var (white blood cells) hnathawh leh a tam zawk chu a pung a ni. A bik takin, thisen var chi hrang hrang T-cells , natna hrik dotu direct-a dotu chu kum 30 mi taksaah a thawk ang bawkin tar exercise nei taksaah pawh a thawk thei tih hmuhchhuah a ni. Chumi awmzia chu exercise hi kan immune system tan training tha ber ang a ni tihna a ni.
Okay, mahse, khawsik i neih lai hian exercise hi a tha em?
Hei hi mi tam takin zawhna lian ber an neih chu a ni. Hei hi "yes" emaw "no" emaw tih dik tak hmanga chhan a harsa hle. A tha ber chu i taksa thu ngaihthlak hi a ni. Exercise i tih hmain a hnuaia method awlsam tak hi hmang la. "The Neck Check" kan ti thin.
| Symptom chi hrang hrang | Exercise hi a pawi em? |
|---|---|
| Kawr atanga a lan chhuah dan (e.g. hnar khar, hnar luang, hnim hring emaw, kawr na emaw, thawk hah) | Ni e, mahse a light hle. Exercise hahthlak tak tak ti suh. Taksa tana hahthlak lo zawk thil, brisk walking emaw yoga emaw ang chi thil ti rawh. I chau nia i hriat chuan titawp nghal rawh. |
| Kawng hnuai lama symptoms a awm (e.g., rilru natna, khuh na tak, thawk hah, taksa na, khawsik, pum na) | A ni lo tak zet! Hetiang symptoms i neih lai hian exercise i tih hian i immune system-ah harsatna a siam belh dawn chauh a, damna a tikhawtlai dawn chauh a ni. Ni engemaw zat chhung chu i taksa chu chawlh hahdamna tha tak pe rawh. |
A pawimawh ber chu khawsik hi a ni. Khawsik i neih chuan exercise lak pawh ngaihtuah suh. Khawsik hi i taksain insual lian tak a tawk tih hriattirna a ni. Chutih lai chuan chu indona chu i pui tur a ni a, rit zawk i belh tur a ni lo.
Exercise kan tih hian a bik takin fimkhur tur thil
Khawsik nena exercise i tih hian a chang chuan fimkhur hle a ngai thin.
- Hriak damdawi leh exercise: Hriak leh hnar hrualna atana decongestant ang chi damdawi i ei a nih chuan fimkhur hle ang che. Heng damdawi thenkhat hi chu a pianphungah kan heart rate a tisang thin. Chuvangin chutiang damdawi leh exercise i ei chuan i thinlungah pressure nasa lutuk a siam thei a ni. Hei hian thawk harsatna a thlen thei a ni.
- Asthma i neih chuan: Asthma i neih chuan khawsik i neih laiin exercise i tih hmain doctor nen inbia ngei ang che . Chutiang a nih loh chuan exercise i tih hian i khuh, i thawk hah, leh thawk harsatna a tizual thei a ni.
Exercise tam lutuk hi a tha lo a ni lawm ni?
Ni e, chu thu chu a dik vek a ni. Exercise hi a tha laiin, eng thil pawh tam lutuk hi a tha lo. Chu thu chu hetah pawh hian a hman theih.
Research pawhin a finfiah tawh a, infiammi leh chawlh hahdam ngai lovin training nasa tak, nasa tak nei te chu khawsik leh natna dang vei an hlauhawmna a sang hle.
Hei hi a chhan chu taksa a stress lutuk hian kan immune system a chak lo zawk thin a ni. Hetih lai hian taksaa natna dotu thisen var (white blood cells) hi a tlahniam thei a ni. Tin, kan stress hormone, cortisol, .Level sang chuan immune cells hnathawh a tibuai a ni. Chuvangin exercise leh chawlh hahdam hi a pawimawh hle .
Engtikah nge damdawi lam thurawn i lak nghal ang?
Khawsik i neih laiin exercise i tih lai emaw, exercise i tih zawh hnu emawa a hnuaia symptoms te hi i neih chuan a pangngai angin enkawl suh.
| Symptom a ni | Engtin nge tih ang? |
|---|---|
| Heng symptoms te hi i neih chuan exercise kha bansan la, doctor pan rawh. | |
| A rilru a tight zual sauh. | Exercise kha bansan nghal la, chhungkaw doctor pan rawh. |
| Khuh leh thawk hah a pung zel. | |
| Heng symptoms te hi i neih chuan Emergency Department (ETU) ah kal nghal rawh! | |
| A rilruah tightness emaw pressure emaw hriatna. | Damdawi in hnai ber Emergency Department (ETU) ah kal nghal rawh. Chungte chu heart attack chhinchhiahna a ni thei. |
| Thâwk harsatna nasa tak a awm. | |
| Luak chhuak emaw, muhil emaw tih hriat. | |
| Taksa hian balance a hloh thin. | |
Take-Home Thuchah a ni
- Exercise tlemte neih fo hian i taksa hriselna a tichak a, khawsik ang chi natna vei theihna a ti tlem bawk.
- Khawsik i neih chuan exercise light (e.g. kea kal) hi a natna lan chhuah dan chu kawr chunglam (hnar chhuak, hnar khar ang chi) a nih phawt chuan a pawi lo.
- Khawsik, rilru natna, taksa na, emaw khuh na tak ang chi symptoms i neih chuan eng chhan pawha exercise la suh . I taksa chu chawlh hahdamna tam tak pe rawh.
- Exercise i tih laiin i rilru na, thawk hah lutuk, emaw i muhil a nih chuan exercise kha titawp nghal la, Emergency Department (ETU) ah kal rawh .
- Heng thil zinga pakhat emaw chungchangah hian rinhlelhna emaw zawhna emaw i neih chuan a tha ber chu i doctor hnen atanga thurawn lak hi a ni a, rinhlelhna ai chuan.
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