Afotusɛm ntiantia
- Start with a 20-minute walk, nothing more.
- Head outside or toward green space if you can.
- On a hard day, dance to one song instead of skipping.
Adwennwene da su pɔtee bi wɔ hɔ a adeɔ a etwa to a wopɔ sɔ woyɔ ne honam mu apɔmuden adeyɔ. Nsɔm no woro den, wo koko mu yɔ den, na adeyɔ ho adwene te sɔ wɔrebisa obi a ɔremem sɔ ɔnnuare nkɔ akɔ baeɔ. Yɔte ase. Enti momma yɔnka nokware fi mfiase: obiara nnwo ne ho ase efisɔ obi ka kyerɔɔ no sɔ ɔnkɔ mmirikatu.
Nanso, ɔdaa so. Nkekaho ne nneɔma kakra a ɔsi adwennwene so so a wode wo ho to so no mu baako, na ɔyɔ adwuma sɔ wote nka sɔ wopɔ sɔ woyɔ anaa wonpɔ. Ɔnsɔ sɔ wugye di. Ɔsɔ sɔ woka wo ho kakra pɔ, na woma wo nipadua yɔ deɔ aka no.
Deɔ ɔnti a nkekaho dwo wo bo ankasa
Adwennwene te nipadua mu te sɔnea ɔte adwene mu no ara. Wo koma bɔ ntɔm, wo nantwɔ mu yɔ den, adwennwene homoni te sɔ adrenaline ne cortisol kɔ soro. Honam mu apɔmuden adeyɔ du saa honam fa no ho tee. Harvard Health kyerɔkyerɔ aerobic dwumadi a ɔyɔ daa mu sɔ ɔtetew wo nipadua adwennwene nhyehyɔeɔ ma ɔyi homoni no kakraa wɔ daa nhyɔsoɔ ano, enti bere kɔ so a, ahɔnone a ɔwɔ ase no tɔ fam.
ɔho biribi a ɔba mpofirim nso wɔ hɔ. Honam mu apɔmuden adeyɔ ka w'amene ma ɔyi endorphins, nnuru a ɔwɔ saa atenka a ɔyɔ mmrɔ a ɔdwo akyi a ɔba nantew pa anaa mmɔden a emu yɔ den akyi. Nkekaho a ɔwɔ nteaseɔ, a ɔsan yɔ a ɔde nantwɔ akɔkɔɔ akɔɔ di dwuma, nantew, mmirikatu mmrɔ, sakɔre, asuguare, yɔ adwuma yiye titiriw. Harvard ɔduruyɔfo baako frɔ no nantwɔ mu adwennɔɔ, na asɔm no fata. W'adwene di wo anammɔn akyi sen wo adwennwene.
Nkekaho bɔ baako betumi adwo adwennwene bere a ɔrekɔ so, ɔnyɔ bere tenten mu nko ara.
Adansedi a ɔwɔ ha gyina pintinn, ɔnyɔ deɔ ɔhran. Honam mu apɔmuden nhwehwɔmu ahɔmu hu adwennwene sɔnkyerɔnneɔ a ɔkɔ fam daa wɔ nnipa akuw a ɔsɔ soronko mu. Nhwehwɔmu kɔse baako a Harvard fa fi mu no huiɔ sɔ nnipa a wɔnya honam mu apɔmuden adeyɔ a emu yɔ den daa no, ɔdaa adi sɔ wɔbɔnya adwennwene yare wɔ mfeɔ a edi so mu no sua. Nnipa bi ho deɔ, nkekaho a ɔyɔ daa yɔ adwuma bɔn sɔnea aduru yɔ ma sɔnkyerɔnneɔ a ɔnyɔ den koraa kosi nea ɔwɔ mfimfini. Ɔno nyɔ ɔkɔkɔdeɔ a wode gyae ayaresɔ biara a wowɔ so. Ɔyɔ ɔkɔkɔdeɔ a wode bɔfa nantew aniberɔ so.
Deɔ "ɔsɔ" kyerɔ ankasa
ɔha yɔ ɔfa a ɔma wode wo ho. Akɔkɔɔ koraa wuhia deɔ ɔsua sen sɔnea wodwen.
Akwahosan botaeɔ a ɔfa mpanin ho ne bɔyɔ simma 150 wɔ adwuma a ɔyɔ ntɔmtɔm mu wɔ nnawɔtwe mu, nneɔma te sɔ nantew ntɔm, ɔka ahoɔden adwuma su bi nna kakra ho. Ɔno ne bere tenten dodoɔ a ɔfa wo nipadua nyinaa ho. Adwennwene a ɔwɔ bere no mu deɔ, ɔhye no si fam koraa. Nantew a ɔyɔ simma 20 a ɔnyɔ den betumi ate wo ti mu na ɔayi nhyɔsoɔ no. Nkekaho simma kakra mpo hyɔ ase sesa wo nipadua nnuru mu.
Enti sɔ adwennwene wɔ wo so a, mfa wo nsa nkɔ adeyɔ a ɔyɔ pɔ ho. Fa wo nsa kɔ deɔ ɔsua a ɔyɔ nokware no ho:
- Nantew a ɔfa mpɔtam, anaa kɔ ɔbɔnten no awieeɔ na san bra pɔ.
- Ɔtenetene simma anum anaa wo nsa ne wo mmati wosow.
- Atrapoɔ kakra, ntɔm a ɔbɔma woahu wo home.
- Asaw a wɔsaw dwom baako wɔ wo mukaaseɔ.
Emu den ho nhia sɔnea anka wobɔsusu. Nhwehwɔmu a ɔde adeyɔ a ɔyɔ brɔoo ne deɔ emu yɔ den toto ho taa hu sɔ ne mmienu nyinaa boa adwennwene, a ɔkyerɔ sɔ wɔdeɔ na wopaw biribiara a wubetumi ayɔ ɛnnɔ ankasa. Wɔ da a ahoɔden nni mu so, deɔ ɔyɔ mmrɔ na ɔyɔ tiawa di nkonim sɔ deɔ pɔ kɔse a wugyae.
Wo ne w'adwennwene yɔ adwuma, ɔnyɔ sɔ wo ne no ko
Nneɔma kakra na ɔma nsɔso ba nkekaho a ɔdwodwo ne nkekaho a ɔsan ba bɔne ntɔm.
Hwɔ koma a ɔbɔ ntɔm a ɔhyia mu no. Honam mu apɔmuden adeyɔ a emu yɔ den ma wo koma ne wo home bɔ ntɔm, na nnipa bi ho deɔ saa atenka no bɔn ehu ɔkɔɔkɔ a ɔyɔ a ɔnyɔ dɔ. Sɔ ɔno yɔ wo a, ɔyɔ daa adeɔ na ɔfata sɔ wobɔ din. Hyɔ ase brɔoo, hyew wo ho nkakrankakra, na ma wo nipadua nsua sɔ koma a ɔbɔ denneennen betumi akyerɔ kɔkɔɔ sɔ woreka wo ho. Bere kɔ so a, eyi betumi atew ehu a wowɔ ma saa atenka no ankasa.
Pue kɔ abɔnten sɔ wubetumi a. Nantew wɔ turo mu anaa baabi a ahabɔ wɔ taa ma adwene dwo ntɔm sen nantew korɔ no ara a woyɔ wɔ ɔdan mu. Wonhia kwae. Abɔnten a nnua wɔ ho yɔ.
Tew botaeɔ no boa pɔ. Botaeɔ no nyɔ wo ankasa wo deɔ pa anaa yafunu a ɔtweɔ. Botaeɔ no ne sɔ wobɔte nka sɔ wo ankasa kakra dɔɔ wɔ dɔnhwere baako akyi sen sɔnea wote nka seesei. Fa ɔno bu ho atɔn.
Ma ɔnyɔ deɔ ɔsan ba. Adwodwo no de ne ho to nteaseɔ so, enti biribiara a ɔkɔ so na ɔsan reba no reyɔ adwuma. Wonhia nhyehyɔeɔ a emu yɔ den.
Bere a wɔbɔfa nsa akɔ deɔ ɔboro so
Nkekaho yɔ adɔkɔdɔ pa ankasa. Ɔnyɔ adɔkɔdɔ adaka no nyinaa.
Sɔ adwennwene taa si wo nna, w'adwuma, anaa nnipa a wodɔ wɔn ho kwan, anaa sɔ wonya ehu ɔkɔɔkɔ, dwennwene a ɔsi wo so a wonntumi nnwo, anaa adwennwene a ɔmma wonyɔ nneɔma a ɔyɔ daa a, yɔsɔ wo, wo ne ɔduruyɔfo anaa adwene yarɔsɔfo nkasa. Honam mu apɔmuden adeyɔ gyina saa ɔhwɔ no nkyɔn, ɔnsi n'ananmu. Na sɔ wowɔ koma yare, woafa afuru, anaa wowɔ akwahosan asɔm biara a ɔma wo gye wo ho akyinnye a, wo ne wo ɔduruyɔfo nkasa ansa na woahyɔ biribi foforo ase sɔnea wode ahotosoɔ bɔkeka wo ho sen adwennwene.
Sɔ wuhia deɔ ɔboro nantew so a ɔnyɔ apɔ den nkogu. Ɔyɔ nsɔm a ɔfa deɔ ɔfata wo ho. Wɔ nna a wubetumi aka wo ho, sɔ ɔyɔ kakra mpo, ma ɔnyɔ ayamyɔ ketewa baako a woyɔ ma ntini nhyehyɔeɔ a ɔreyɔ adwuma boro so.
Nsɔm a Efi Mu
- Harvard Health, Can exercise help treat anxiety?
- Anxiety & Depression Association of America, Exercise for Stress and Anxiety
- Centers for Disease Control and Prevention, Adding Physical Activity as an Adult
- National Center for Biotechnology Information, A review of exercise interventions for reducing anxiety symptoms