Nang pawhin i lungngai em? Hei hi depression hneh turin exercise tan dan tur a ni!

Chutiang khawpa lungngaihna, engmah tih duh loh leh khum atanga tho chhuak tur khawpa i rilru hah ni i nei em? Mi tam tak chuan hetiang ni hi kan nei thin. A bik takin kan stress lai, a nih loh leh ‘depression’ kan tih hian sofa atanga tho pawh hi harsatna lian tak angin a lang thei. Mahse, heng hun harsa tak kara i tih theih tha ber pakhat chu exercise lak hi a ni tih i hria em. Thiltihthei tak a ni a, i rilruah hahdamna nasa tak a thlen thei a ni.

Engvangin nge exercise hi depression tan a tha em em?

A awlsam zawngin sawi ila, exercise hi kan taksa leh rilru tan damdawi ang mai a ni. I active lai hian i taksa chhungah thil tha tam tak a thleng thin.

• Hormone hlim tak: Exercise i tih hian i thluak hian chemicals endorphins . Hengte hi kan taksa ngeiin a natural painkiller leh mood enhancer ang mai a ni. Hlim leh hahdam takin an awm tir che a ni.
• Zan mut tha rawh: Depression i neih chuan mut hi harsatna a ni thei bawk. Exercise neih fo hian zan lamah mut a ti tha thei hle. Zan mut that chuan a tuk zingah i stress a tlem phah dawn tihna a ni.
• Energy a tipung: Thawhrimna leh hahna hi lungngaihna chhinchhiahna pawimawh tak a ni. Mak tak maiin exercise hian i chakna a tipung thei a, chu rilru hahna chu a ti bo thei bawk.

Chumi awmzia chu exercise lak nan hian theihtawp chhuah a ngai lo tihna a ni. Kal kual atanga, jog tawi te, emaw, zai class kal te pawh hian eng thil pawh hian i rilru a hahdam thei a ni.

Okay, chuti a nih chuan engtin nge i tan ang? Hetah hian step awlsam 6 kan rawn tarlang e.

I lungngaih laiin exercise lak tan a harsa thei a, mahse heng tips awlsam tak takte hian a pui thei a ni.

1. Tlem atanga tan la, i tih theih tur thlang rawh.

Goal lian tak tak siam suh. Vawiin hian i tih theih ber chu minute 10 chhung in chhunga i kal kual vel hi a ni ang tih han ngaihtuah teh. Tichuan chuta tang chuan tan rawh. Chu chu hlawhtlinna lian tak a ni. Naktuk hian minute hnih dang kal leh tum ang che. Zawi zawiin tipung rawh.

Ka thian pakhat, Nimali pawhin chutiang harsatna chu a nei ve bawk. Zing lamah a stress ber tih a sawi bawk. "Khum atanga tho pawh ka duh lo," a ti thin. Mahse engtin emaw tak chuan a rilru a siam thei a, zing lamah yoga class a kal tan ta a ni. "Chutah chuan ka kal mai mai a nih chuan ka nitin a tidanglam a ni. Ka rilru a hahdam hle a ni," a ti.

2. Mahni chauha tih a harsat chuan puitu tur zawng la.

Depression chauh i do lai hian exercise lak duhna neih a harsa thin. Chuvângin, i ṭhian ṭha ber, i chhûngte, a nih loh leh i unaupa chu rawn hruai rawh.. "Kan kal dun dawn em ni?" Chutiang chuan, nangmah chauh i ni lo tih hriain, tih theihna i nei lehzual ang. Miin a nghak reng che tih i hriat chuan i pumpelh duh lo ang.

A nih loh leh exercise class emaw, dance class emaw, sports team emaw-ah tel ve rawh. Thian thar i hmu ang. Chu khawtlang ṭanpuina chuan lungngaihna hneh tûrin a ṭanpui thei bawk che a ni.

3. Exercise nuam i tih tur thlang rawh.

Thil tih hi i duh loh chuan tih duhna i nei lovang. Chuvângin, i hlim tak tak tûr thil thlang rawh.

• Music ngaihthlak laiin kal kual rawh.
• Bike khalh rawh.
• Zai i duh chuan in lamah awm la, hla dah la, zai rawh.
• Huan i neih chuan huan siam deuh la.
• I ran vulh nen chuan kal kual rawh.

I tana tha ber tur i hmuh hma loh chuan thil hrang hrang ti ve rawh. Chu chu hmuh chu zinkawngah a tel ve a ni.

4. I tih duh loh ni-ah chuan ti ngei ang che!

Hei hi a pawimawh ber a ni. Khum atanga tho pawh theih loh khawpa i rilru a na a, "Vawiin hian engmah ka ti thei lo" tih ang chi ni a awm thin. Chutiang chiah chuan thil tenawm tak tih a ngai a ni . Minute 5 chauh kal pawh a tawk. A chhan chu, chutiang ni-ah chuan thil tenawm tak i tih hnuah rilru hlimna leh hahdamna i hriat chu a nasa em em a ni. "Ka ti ta" tih hriatna hi thil ropui tak a ni.

5. I tan thil awlsam leh remchang thlang rawh.

Exercise hi phurrit lian takah siam suh. A awlsamin a remchang tur a ni. Kea kal leh tlan ang chi thilah hian hmanraw tam tak a ngai lo va, khawi hmunah pawh i ti thei a ni. Gym kal i ngaihtuah a nih chuan in hnaih leh i tana remchang tur thlang rawh. A hlat poh leh kal leh haw a harsat poh leh i skip mai mai a rinawm.

6. Exercise hi nitin tih danah siam rawh.

"Exercise" tih ngaihtuah pawh hi a chang chuan phurrit ang maiin a lang thei. Chuvangin, nitin nunphungah telh ve rawh.

• Store emaw coffee dawr emaw i kal dawnin lirthei khalh ai chuan kein kal rawh .
• Office emaw hmun dangah emaw elevator hmang lovin stairs hmang zawk rawh .
• TV en hian sofa-a thut ai chuan a hmunah kal rawh.
• Bus atanga i chhuk dawn chuan stop khat hma takah chhuk la, kein in lam pan rawh.

Hetianga i tan tawh chuan rei vak lo hnuah chuan zawi zawiin a awlsam tawh dawn tih i hrechhuak ang. I thiam tawh ang a, tih i duh tan mai thei. A pawimawh ber chu thil bul tan hi a ni. Chuta tang chuan engkim a awlsam tawh ang.

Damdawi lam thurawn lak theihnghilh suh.

Exercise hi depression tan chuan hmanraw chak tak a ni a, mahse a chang chuan a tawk lo. I rilru hahna chu a nasa lutuk a nih chuan, i nitin nunah i thawk thei lo khawpa i rilru a buai a nih chuan, emaw, nangmah leh nangmah chungchangah ngaihtuahna tha lo i neih chuan, khawngaihin nangmah chauhin kal suh Zahpui tur a ni lo. I tanpui theihna tha ber a ni. Doctor thiam tak emaw, i chhungkaw doctor emaw hmu nghal rawh.Hemi chungchang hi sawi rawh. I tana tha ber tur enkawl dan tur a kaihruai ang che.