Kudzidzira muviri kunogona kubatsira kuderedza kufunganya kwevanhu. Kana iwe uchirarama nehutano hwehutano hwevanhu (SAD) uye usati watotanga kuita zvekurovedza muviri nguva dzose, funga uchitora chikamu chako chekufamba. Kutsvakurudza kunoratidza kuti maitiro akasiyana-siyana ekurovedza muviri anogona kuva nemigumisiro yakanaka pamagariro ako epfungwa, kubatsira kubvisa kuzvidya mwoyo, nekuvandudza kuzviremekedza. Heano maitiro mashomanana akasiyana-siyana emaitiro ako aunofunga kufunga nawo kusanganisira sechikamu chekugara uchigara.
Yoga
Yoga inogona kubva pane zvinyoro kunetsa. Nzira yakakurumbira ye yoga (hatha yoga) inosanganisira muviri unozivikanwa (inozivikanwa seasana), inodzora kufema, uye nguva yekufungisisa. Yoga inzira inonyanya kuipa yekuporesa muviri nepfungwa. Kutsvakurudza kunoratidza kuti yoga inogona kubatsira:
- kuderedza chimiro chemhepo
- low heart rate
- kuderedza ropa
- kunatsiridza kufema
Mukuwedzera kune hutano hwakanaka hunoga yegaga, pane zvakare zvakare yakagadzirirwa mupfungwa, zvakare. Yoga yakaratidzwa ku:
- kuderedza kunetseka kwepfungwa
- kuderedza kuora mwoyo uye kuzvidya mwoyo
- kuwedzera simba uye manzwiro ekugara zvakanaka
Izvi zvinowanikwa zviri zviviri apo yoga inoitwa kwenguva yakareba uye zvakare pashure pechikoro chimwechete.
Tai Chi
Tai Chi ndeyekare vekuChina martial art inobatanidza kufungisisa uye kufema kwepfungwa mune zvishoma zvishoma zvekufadzwa kwemuviri uye kufungidzira (zvinonziwo mafomu). Tai Chi yakaratidzwa ku:
- kuderedza kushungurudzika
- kuderedza ropa
- kuderedza kuzvidya mwoyo
- kuvandudza mafungiro akaora mwoyo
- kuwedzera kuzvidzora
Tai Chi inowanzozivikanwa nevanhu vakuru uye inogona kunge iri kuwedzera kuhutano hwehutano hwehutano hwehutano hwevanhu (SAD).
Aerobic Exercise
Pane kuwedzera kutsvakurudza uchapupu hwokuti nguva dzose maitiro anerobic (zvakadai sokumhanya, mabhasikoro kana kushambira) inobatanidza nehutano hwehutano hwepfungwa.
Kunyange zvazvo zvidzidzo zvakakonzera kuora mwoyo, kutya kunetseka, uye kukanganisa-kusagadzikana kwepfungwa (OCD), panewo humwe humwe humwe humwe humwe humwe humwe humwe hunoratidza kuti hutano hwakanaka hwekuita zvepabonde pakudzvinyirira kwevanhu munzanga.
Zvirongwa zviviri zvisingatauriki uye mapurogiramu ezvenguva refu zvekurovedza muviri zvakave zvichiratidzwa kuti zvinopa rubatsiro rwakanaka rwehutano hwepfungwa. Kunyangwe zvishoma semaminitsi mashanu kusvika kune gumi ekuberekwa kwemaitiro aerobic kunogona kubatsira kuvandudza mararamiro ako epanguva yekuzvidya mwoyo (inozivikanwa sehupfumi hwenyika), nguva dzose mapurogiramu, anogara kubva pamasvondo gumi kusvika ku15, kazhinji anowedzera kuwedzerwa kwenguva refu. Mukuwedzera pakuderedza kuzvidya mwoyo, nguva dzose maitiro aerobic akave akaratidzwawo kuti awedzere kuzvidzora.
Kana iwe uchangotanga kunze nechirongwa chekurovedza muviri, zvakakosha kutaurirana nachiremba wako kuti aone nzira yakanakisisa yekurovedza muviri uye kuwedzera kwehutano hwehutano hwako. Kunyange zvazvo kurovedza muviri nguva dzose hakusi kutsiva marapirwo emararamiro eSAD, akadai sokufungisisa-behavioral therapy (CBT) uye mishonga, inogona kupa chimwe chekubatsira zvose mumuviri uye mupfungwa.
Sources:
Harvard Health Publications. Yoga yeKunetseka uye Kuora mwoyo.
Psychology Nhasi. Dzidzira Kuzvidya Mwoyo.
Stanford Medicine. Tai Chi akabatanidzwa neMental-Health Boost, Asi Zvimwe Kudzidza Kunodiwa.
Scully D, Kremer J, Meade MM, Graham R, Dudgeon K. Kudzidzira muviri uye Mafungiro Akanaka-Kuve: Chiitiko Chinokosha. British Journal of Sports Medicine.