Bella Meki, mlembi wa The Run: How It Saved My Life, anagawana ndi oŵerenga ake kuti: “Nthaŵi ina ndinakhala ndi moyo pafupifupi wolamulidwa ndi nkhaŵa, kulingalira mopambanitsa, ndi mantha aakulu. Ndinakhala zaka zambiri ndikuyang'ana chinachake chomwe chingandimasulire, ndipo pamapeto pake ndinachipeza - sichinali mtundu wina wa mankhwala kapena mankhwala (ngakhale adandithandiza). Kunali kuthamanga. Kuthamanga kunandipatsa kumverera kuti dziko londizinga ndi lodzaza ndi chiyembekezo; adandilola kumva kudziyimira pawokha komanso mphamvu zobisika mwa ine zomwe sindimadziwa kale. Pali zifukwa zambiri zomwe kuchita masewera olimbitsa thupi kumawonedwa ngati njira yothandizira thanzi lamaganizidwe - kumathandizira kukhazikika komanso kugona, komanso kumachepetsa nkhawa. Ndinazindikiranso kuti masewera olimbitsa thupi a cardio amatha kugwiritsa ntchito adrenaline chifukwa cha nkhawa. Mantha anga anasiya, panalibe maganizo ochepa, ndinatha kuchotsa malingaliro a chiwonongeko.
Ngakhale kusalidwa kokhudzana ndi matenda amisala kwazimiririka m'zaka zaposachedwa, ntchito zokhazikitsidwa kuti zipereke chisamaliro zikadali zosokonekera komanso ndalama zochepa. Choncho, kwa ena, mphamvu yochiritsa yochita masewera olimbitsa thupi ingakhale vumbulutso lenileni - ngakhale kuli kofunikira kulingalira kuti kuchita masewera olimbitsa thupi kokha sikungathe kuthetsa mavuto a maganizo kapena kupangitsa moyo kukhala wosavuta kwa iwo omwe ali ndi matenda aakulu.
Kafukufuku waposachedwa wofalitsidwa mu nyuzipepala ya JAMA Psychiatry anachirikiza chiphunzitso chakuti kuchita masewera olimbitsa thupi ndi njira yabwino yopewera kuvutika maganizo. (Ngakhale limawonjezeranso kuti "zolimbitsa thupi zingateteze ku kupsinjika maganizo, ndipo/kapena kupsinjika maganizo kungayambitse kuchepa kwa masewera olimbitsa thupi.")
Kugwirizana pakati pa masewera olimbitsa thupi ndi thanzi labwino la maganizo lakhazikitsidwa kwa nthawi yaitali. Mu 1769, dokotala wina wa ku Scotland dzina lake William Buchan analemba kuti “pazifukwa zonse zimene zimachititsa kuti moyo wa munthu ukhale waufupi ndiponso womvetsa chisoni, palibe chimene chimachititsa munthu kukhala wosachita masewera olimbitsa thupi moyenera. Koma tsopano ndi pamene maganizo amenewa afala kwambiri.
Malinga ndi chiphunzitso china, kuchita masewera olimbitsa thupi kumathandiza kwambiri pa hippocampus, mbali ya ubongo yomwe imakhudzidwa ndi njira zopangira kutengeka. Malinga ndi Dr Brandon Stubbs, Mtsogoleri wa NHS Physical Therapy and Mental Health Specialist, "Hippocampus imachepa ndi matenda amisala monga kupsinjika maganizo, matenda ochititsa munthu kusinthasintha zochitika, schizophrenia, kusokonezeka kwa chidziwitso ndi dementia." Zinapezeka kuti mphindi 10 zokha zolimbitsa thupi zopepuka zimakhala ndi zotsatira zabwino kwakanthawi kochepa pa hippocampus, ndipo masabata a 12 ochita masewera olimbitsa thupi nthawi zonse amakhala ndi zotsatira zabwino kwa nthawi yayitali.
Komabe, ngakhale ziwerengero zomwe zimatchulidwa mobwerezabwereza kuti munthu mmodzi mwa anthu anayi ali pachiwopsezo cha matenda amisala, ndipo ngakhale akudziwa kuti kuchita masewera olimbitsa thupi kungathandize kupewa izi, anthu ambiri sathamangira kuchita masewera olimbitsa thupi. Deta ya NHS England 2018 inasonyeza kuti 66% yokha ya amuna ndi 58% ya amayi a zaka zapakati pa 19 ndi kupitirira amatsatira ndondomeko ya maola 2,5 ochita masewera olimbitsa thupi kapena mphindi 75 zolimbitsa thupi mwamphamvu pa sabata.
Izi mwina zikusonyeza kuti anthu ambiri amaonabe kuchita masewera olimbitsa thupi kotopetsa. Ngakhale kuti malingaliro athu ochita masewera olimbitsa thupi amapangidwa muubwana, ziwerengero za Public Health England kuchokera ku 2017 zimasonyeza kuti pofika chaka chatha cha sukulu ya pulayimale, ana 17% okha ndi omwe amatsiriza kuchuluka kwa masewera olimbitsa thupi tsiku ndi tsiku.
Muuchikulire, anthu kaŵirikaŵiri amasiya kuchita zinthu zolimbitsa thupi, kudzilungamitsa okha chifukwa chosoŵa nthaŵi kapena ndalama, ndipo nthaŵi zina amangonena kuti: “izi siziri zanga.” M’dziko lamakonoli, chidwi chathu chimakokera ku zinthu zina.
Malinga ndi Dr. Sarah Vohra, katswiri wazamisala komanso wolemba, ambiri mwamakasitomala ake amakhala ndi machitidwe ambiri. Matenda a nkhawa ndi kuvutika maganizo pang'ono amawonedwa mwa achinyamata ambiri, ndipo ngati mutafunsa zomwe nthawi zambiri amatanganidwa nazo, yankho limakhala lalifupi nthawi zonse: m'malo moyenda mumpweya wabwino, amathera nthawi kumbuyo kwa ziwonetsero, ndi maubwenzi awo enieni. amasinthidwa ndi pafupifupi.
Mfundo yakuti anthu amathera nthawi yochulukirapo pa intaneti m'malo mwa moyo weniweni angapangitse kuti ubongo uwoneke ngati chinthu chosamvetsetseka, chosudzulidwa ndi thupi. Damon Young, m’buku lake lakuti How to Think About Exercise, analemba kuti kaŵirikaŵiri timaona kupsinjika kwakuthupi ndi kwamaganizo kukhala kotsutsana. Osati chifukwa chakuti tili ndi nthaŵi yochepa kapena nyonga, koma chifukwa chakuti kukhalapo kwathu kwagawanika kukhala mbali ziŵiri. Komabe, kuchita masewera olimbitsa thupi kumatipatsa mwayi wophunzitsa thupi ndi malingaliro nthawi imodzi.
Monga momwe katswiri wa zamaganizo Kimberly Wilson ananenera, palinso akatswiri ena amene amakonda kuchiza thupi ndi maganizo mosiyana. Malinga ndi iye, akatswiri a zamaganizo amatsatira mfundo yakuti chinthu chokhacho choyenera kumvetsera ndi zomwe zikuchitika m'mutu wa munthu. Tinapanga ubongo kukhala wabwino, ndipo thupi lidayamba kuwonedwa ngati chinthu chomwe chimasuntha ubongo mumlengalenga. Sitiganiza kapena kuyamikira thupi ndi ubongo wathu monga chamoyo chimodzi. Koma kwenikweni, sipangakhale funso la thanzi, ngati mumasamala za chimodzi chokha ndipo osaganizira chinacho.
Malinga ndi Wybarr Cregan-Reid, wolemba buku la Footnotes: How Running Makes Us Us Human, zidzatenga nthawi yochuluka ndikugwira ntchito kuti anthu akhulupirire kuti kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yosinthira maganizo a munthu. Malinga ndi iye, kwa nthawi yaitali, kusadziwa za kuthekera kwakukulu kwa zotsatira zabwino za masewera olimbitsa thupi pamagulu a maganizo kunakula pakati pa anthu. Tsopano anthu akuyamba kuzindikira pang'onopang'ono, monga momwe sabata limadutsa popanda deta yatsopano kapena kafukufuku watsopano wofalitsidwa pa ubale wa mitundu ina ya zochitika zolimbitsa thupi ndi thanzi la maganizo. Koma padzatenga nthaŵi kuti anthu akhulupirire kuti kutuluka m’makoma anayiwo n’kulowa mumpweya wabwino ndiko mankhwala abwino kwambiri a matenda ambiri amakono.
Ndiye mumatsimikizira bwanji anthu kuti kuchita masewera olimbitsa thupi kumatha kukhala ndi phindu pa psyche? Njira imodzi yomwe akatswiri angagwiritse ntchito ndikupereka umembala wocheperako ngati chothandizira pamankhwala ndi machiritso. Kukopa anthu kuti aziyenda nthawi zambiri-kutuluka panja masana, kukhala pafupi ndi anthu ena, mitengo, ndi chilengedwe-ndizosankha, koma zingagwire ntchito ngati mumalankhula mobwerezabwereza. Kupatula apo, mwina, anthu sangafune kupitiliza kuchita masewera olimbitsa thupi ngati sakumva bwino kuyambira tsiku loyamba.
Kumbali ina, kwa anthu amene ali mumkhalidwe wovuta kwambiri wamaganizo, lingaliro lakuti atuluke ndi kukayenda lingamveke ngati lopusa. Anthu omwe ali ndi nkhawa kapena kupsinjika maganizo sangafune kupita ku masewera olimbitsa thupi okha kapena ndi gulu la alendo. Zikatero, kuchita zinthu limodzi ndi anzanu, monga kuthamanga kapena kupalasa njinga, kungathandize.
Njira imodzi yothetsera vutoli ndi kayendetsedwe ka Parkrun. Ndi dongosolo laulere, lopangidwa ndi Paul Sinton-Hewitt, momwe anthu amathamangira 5 km sabata iliyonse - kwaulere, kwa iwo eni, osayang'ana kwambiri yemwe amathamanga komanso yemwe ali ndi nsapato zamtundu wanji. Mu 2018, Glasgow Caledonian University idachita kafukufuku wa anthu opitilira 8000, 89% mwa omwe adati parkrun idakhudza momwe amasangalalira komanso malingaliro awo.
Palinso ndondomeko ina yomwe cholinga chake ndi kuthandiza anthu omwe ali pachiwopsezo kwambiri. Mu 2012, Running Charity idakhazikitsidwa ku UK kuthandiza achinyamata omwe alibe pokhala kapena ovutika, omwe ambiri mwa iwo akulimbana ndi matenda amisala. Woyambitsa nawo gulu limeneli, Alex Eagle, anati: “Achinyamata athu ambiri amakhala m’malo achipwirikiti ndipo nthawi zambiri amadziona kuti alibe mphamvu. Zimachitika kuti amachita khama kwambiri kuti apeze ntchito kapena malo okhala, koma khama lawo silinapite pachabe. Ndipo pothamanga kapena kuchita masewera olimbitsa thupi, amamva ngati akuyambiranso. Pali mtundu wa chilungamo ndi ufulu kwa iwo kuti osowa pokhala nthawi zambiri amakanidwa pa chikhalidwe. Pamene mamembala athu akuyamba kukwaniritsa zomwe ankaganiza kuti sizingatheke-anthu ena amathamanga 5K kwa nthawi yoyamba, ena amapirira ultramarathon yonse-mawonedwe awo a dziko lapansi amasintha modabwitsa. Mukakwaniritsa zomwe mawu anu amkati ankaganiza kuti sizingatheke, zimasintha momwe mumadzionera."
“Sindikudziŵabe chifukwa chake nkhaŵa yanga imachepa nditangomanga nsapato zanga n’kuthamanga, koma ndikuganiza kuti sikukokomeza kunena kuti kuthamanga kunapulumutsa moyo wanga. Ndipo koposa zonse, ndidadabwa ndi izi ndekha, "anamaliza motero Bella Meki.