Recently, the hottest live broadcast room is not shopping, not reading, but sports.
Liu Qihong, an artist who lives in Shanghai, and his wife together, have five days a week to take netizens to jump fat-burning jumping exercises, which has become the most popular live broadcast room in recent times.
Some people say, "Liu Qihong is already my biggest source of happiness", the coach in the front row is energetic and full of vitality, the wife in the back is breathless, wearing a pain mask, and the relaxation and happiness brought by sports are particularly rare in the anxiety of the epidemic.
Exercise is a good medicine to heal life, not only physically, but also effective in emotions and psychology.
"Body-mind connection", body and psychology are an inseparable whole, many people may start to exercise for physical health, and in the process of exercise, the transformation of emotions and the change of mentality have become an unexpected gain.
In medicine, there is a concept called "somatic reaction", a person originally has emotional problems or psychological disorders, but did not show psychological symptoms, but converted into various somatic symptoms to show.
For example, depression will be accompanied by typical physical symptoms, headaches, back pain, insomnia, muscle tension and soreness, etc., a person with depression, not timely treatment, then his mental or emotional symptoms will definitely affect his physical health.
Vice versa, physical discomfort can exacerbate the degree of depression.
Mao Daqing, a former vice president of Vanke, was diagnosed with moderate depression, and at first, he couldn't sleep all night and was chaotic during the day. Then, the appetite is not good, the appetite is weak, the immunity is reduced, and the mouth ulcers and colds all come.
The doctor prescribed him 7 antidepressants, and he was worried about the sequelae, so he began to run under the supervision of his friends.
800 meters at the beginning, then 1000 meters, 2000 meters... Running around, he was addicted.
Later, he had to run 10 kilometers every day, get up at 5:30, run at 6 o'clock, take a shower, and the mood of the day was very good.
Mao Daqing said, "The farther you run, the closer you are to yourself, because you see yourself clearly."
The charm of sports lies in enjoying that kind of blankness, enjoying the blankness of the mind, which is an extremely wonderful state of life. ”
A study from Harvard's River Thames University School of Public Health found that running for 15 minutes or walking for an hour a day reduced the risk of depression by 26 percent. In addition to relieving depressive symptoms, studies have shown that consistent exercise can prevent a recurrence of depression.
"Mental Gym" talks about the fact that exercise has at least ten major benefits for mental health:
One is to raise levels of serotonin, dopamine, and norepinephrine in the brain.
In people with depression, anxiety, or other psychiatric disorders, these neurotransmitters are generally at low levels, and exercise is like a drug that raises and normalizes neurotransmitter levels.
The second is to increase endorphins.
Endorphins are natural analgesics, while aerobic exercise promotes endorphin secretion and releases into the body.
The third is to improve emotions.
Taking a walk when tired or irritable, and practicing weight lifting when anxious can relieve tension, increase vitality, and make us feel happier.
The fourth is to relieve and manage stress and enter a state of deep relaxation.
Exercise helps us stay calm and relaxed more effectively, enhances our ability to withstand daily worries, and in turn, exercise reduces the incidence of depression. In the treatment of moderate depression, exercise is the same as with psychotropic drugs or psychotherapy.
The fifth is to reduce anxiety and apprehension.
Strength training relieves physical and psychological tension and anxiety, and aerobic exercise helps reduce negative thoughts.
The sixth is to improve the clarity and efficiency of thinking and improve cognitive function.
When we exercise, our thinking becomes clearer, and our learning ability, judgment, insight, and memory all increase. Some studies have even shown that the benefits of exercise for the brain continue into middle age.
The seventh is to sharpen intuition, enhance creativity and boldness, and enhance our enthusiasm for life.
Exercise increases alpha brain waves, which are associated with stronger intuition and lead to greater creativity. One study showed that brainstorming creativity is 60 percent higher when walking is 60 percent more creative than brainstorming while sitting at a desk.
The eighth is to improve interpersonal relations.
Group or two-person workouts increase interaction and connection between people while reducing feelings of loneliness and loneliness.
For a couple or a family, a joint movement can improve and strengthen family relationships.
The ninth is to improve self-esteem and satisfaction with one's own image.
Exercise allows us to feel good about ourselves in terms of how we look and who we really are.
Ten is to increase spiritual connection.
Walking, running, yoga, tai chi, and many other types of exercise can all improve our self-awareness, vitality, and sense of connection.
Overall, exercise is one of the best ways to improve mood, happiness, and life satisfaction. Not only does it make you healthier, it's also the key to making you live the life you dreamed of.
Famed bodybuilder Lee Hani said: "Exercise is about growing, not masochism. The world is not formed in a day, and neither are we. Set small goals and then step by step.
Depending on the frequency, intensity, duration and type of exercise, the "FITT" principle is given in Mental Gym.
In terms of frequency, it is recommended to schedule aerobic exercise 3-5 days a week. If you're just starting out with a mental health exercise program, 3 days a week is a great place to start. It is also recommended to add strength training 2-3 times a week, with a break of at least 48 hours between times to allow muscles to recover.
In terms of intensity, your workout intensity should be moderately above your comfort zone.
The "comfort zone" is relative, and for those who are just starting out exercising, a walk around the park is a moderately out-of-comfort zone.
In any case, let yourself move first, increase your strength a little bit, and gradually improve your strength and endurance to get more and more benefits of exercise.
For duration, 30 minutes of moderate-intensity exercise 3 times a week is the most recommended method for exercise experts.
It's important to exercise for a total of 90 minutes a week, not the length of your workout each day, so you can be flexible with your workout schedule.
Regarding the type, we need to know that exercise is divided into three types: aerobic exercise, anaerobic exercise, and flexibility training, and the types of exercise are diverse, which not only allows us to maintain interest and motivation in sports, but also allows muscles and brains to function normally and maximize the benefits from exercise.
I often hear people say, "No matter what kind of exercise, we can't stick to it", although we understand the benefits of exercise, but whether we can develop a habit depends on ourselves.
People who do not have time to exercise need to be as active as possible in their daily lives.
For example, warm up and stretch first when you get up in the morning; stretch your muscles and bones as long as you find an opportunity during the day; use climbing the steps of the station, cycling and other ways to replace walking; at night, while chasing the drama while doing stretching exercises...
The most important thing is to "get moving," even for a few minutes at a time. Adding up to more can also effectively improve our physical and mental state.
Health is not just the absence of illness, but when you wake up in the morning, get up, make breakfast, and move, you feel that your body is great; you have a sharp, clear, careful mind, and a happy mind.
Author | Kale, write other people's stories well, live your own life.
Image | Visual China