Afotusɛm ntiantia
- Aim for just five minutes, then let it grow.
- Walk somewhere green or sunlit when you feel flat.
- Skip a day without guilt and just start again.
Anɔpa bi mu deɛ, emu duru no ba ansa na woaba. Wonyane a wabrɛ dada, da no te sɛ ɔfasuo, na nneyɛe adwene yɛ sɛ animguaseɛ. Yɛpɛ sɛ yɛka yei pefee ansa na yɛayɛ biribiara: sɛ ɛhɔ na wowɔ a, wonyɛ onihafoɔ na wonni nkogu. Atenka a ɛba fam yi ka nkwagyenam ankasa a anka wode bɛyɛ adeɛ a ɛboa no. Ɛno nyɛ suban mu mfomsoɔ. Saa na atenka a ɛba fam yɛ adwuma fa.
Na ɔfa a ɛsɛ sɛ wokura mu nie. Nneyɛe ne nneɛma a ɛma atenka kɔ soro a ɛyɛ daa a yɛwɔ no baako, na dodow a ɛboa no sua koraa sen sɛnea wususu. Wonhia gym, nhyehyɛe, anaa dɔnhwere. Wuhia simma kakra ne gyinabea a ɛba fam kakra sen sɛnea ɛteɛ daa.
Adɛn nti na nneyɛe sesa sɛnea wo ho te ankasa
Yei nyɛ kasakoa fa "kɔnya mframa foforɔ kwa" ho. Nkwagyenam ankasa da ase.
Sɛ wotu a, wo honam yi nnuro a ɛma haw nteaseɛ no dwo na ɛpia wʼatenka kɔ soro. Adwuma a ɛyɛ daa a ahoɔden nni mu pii nso ma deɛ nhwehwɛmufoɔ frɛ no neurotrophic growth factors, deɛ ɛboa amene mu ntini ma ɛnyini na ɛyɛ abusuabɔ foforɔ. Amene ɔfa baako a ɛbata atenka ho pɛɛ, hippocampus, taa yɛ ketewa wɔ nnipa a wɔn werɛ ahow mu, na Harvard Health ka sɛ nneyɛe boa ntini nkwadeɛ nyini wɔ hɔ, deɛ ɛyɛ sɛ ɛboa werɛhow ano bere kɔ.
Nhwehwɛmu no hyɛ nkuran ankasa. Mayo Clinic bɔ amaneɛ sɛ nnipa bi deɛ, nneyɛe a ɛkɔ so daa betumi ayi werɛhow ne ehu nsɛnkyerɛnneɛ ano araa sɛnea nnuro betumi, ɛwom sɛ ɛnyɛ aduro a ɛgyina ne ho ma werɛhow a ano yɛ den na ɛnyɛ deɛ ɛbɛhyɛ ɔhwɛ anan mu. Nneyɛe ahodoɔ boa wɔ akwan ahodoɔ so. Anammɔntuo, ahoɔden ntetee, yoga, ne adeyɛ a ɛyɛ brɛoo afoforɔ nyinaa kyerɛ mfasoɔ, na ɛnsɛ sɛ wopia denneenden na woanya bi.
Ɛno ne nsakraeɛ adwene a ɛma yei yɛ deɛ wobɛtumi ayɛ. Da a emu yɛ duru no, botaeɛ no nyɛ nsakraeɛ kɛseɛ. Ɛyɛ nsakraeɛ ketewa a ɛyɛ nokware, hyew gyinabea kakra wɔ baabi a na biribi nni hɔ.
Si gyinabea no fam kɔsi sɛ wobɛtumi atra so
Adeyɛ baako a ɛyɛ adwuma sen biara ma nteneam bere a wʼani aba fam ne sɛ wobɛtew adwuma no so kɔsi sɛ ɛbɛyɛ mmerɛ araa sɛ ɛyɛ den sɛ wobɛpo. Harvard Health kyerɛ sɛ fi ase wɔ anammɔntuo simma enum pɛ, anaa nneyɛe biara a wʼani gye ho, na ma ɛno ankasa nyini. Simma enum taa trɛw kɔ simma du bere a woafi ase. Nanso simma enum ne botaeɛ no nyinaa. Sɛ wugyae hɔ a, wʼadi nkonim ara.
Akwan bi a wode bɛyɛ anammɔn a edi kan no ketewa araa sɛ:
- Hyɛ wo mpaboa na nantew kɔ abɔnten no awieɛ. Ɛno ara. Sɛ wodan wo ho hɔ a, ɛyɛ.
- Yɛ nteneam a ɛyɛ dwom baako bere wɔ wo dan fam.
- Sɔre na to wo ho gu dwom a wʼani gye ho so. Nneyɛe bu ɛmfa ho sɛ ɛte sɛ hwee.
- Nantew brɛoo kyini wo fie bere a wode telefoon redi nkitaho.
- Pue kɔ abɔnten na gyina awia hann mu simma mmienu ansa na woasi gyinaeɛ biara.
Hwɛ sɛ yeinom mu biara nhia sɛ nkuranhyɛ ba kane. Da a wʼani aba fam no, nkuranhyɛ taa pue *akyire yi* a woafi ase, ɛnyɛ ansa. Enti di kan yɛ adeyɛ no, brɛoo, na ma atenka no nto wo.
Yi nneyɛe su a ɛfata atenka no
Ɛnyɛ da biara a wʼani aba fam yɛ pɛ, enti fa nneyɛe no toto deɛ wowɔ ankasa ho.
Bere a wo ho ayɛ den na wʼani nni hɔ
Hwehwɛ rhythm ne abɔnten. Anammɔntuo a ɛyɛ brɛoo, sɛ ɛbɛyɛ yie a baabi a ɛyɛ ahabammono anaa awia tɔ so, mmisa wo hwee na ɛma nneyɛe a ɛyɛ daa na ɛsane yɛ no mpɛn pii ne baabi nsakraeɛ. Ma ɛnyɛ ntɛm. Wonyɛ nneyɛe sɛ wobɛhyew biribi. Worema wo honam akɔ so atu kɛkɛ kɔsi sɛ wʼadwene bɛyɛ mmerɛ.
Bere a wo ho akɔ soro na ehu aka wo wɔ atenka a ɛba fam no so
Ebia ɛsɛ sɛ wosɛe ahoɔden bi. Anammɔntuo a ɛyɛ den, mmirikatu tiawa, anaa honam mu nneyɛe simma kakra, huruwa wɔ baabi, squats, atrapoe a woforo, ma ahosiesie a ɛnnwo no baabi a ɛbɛkɔ. Amene-ne-honam su te sɛ yoga taa boa ehu paa, enti nteneam brɛoo kakra a ahome a ɛware ka ho betumi ama nhyehyɛeɛ a ɛretu mmirika no adwo.
Bere a wonni hwee koraa
Ɛnneɛ yɛ deɛ-ɛyɛ-kakra-koraa no, na bu no nyinaa. Tena ase wɔ mpa no so na kyini wo mmati. Nantew kɔ mpoma no ho na san bra. Tene wo nsa kɔ wʼatifi na home brɛoo mprɛnsa. Nna a emu yɛ duru paa no, nkonimdie no ne sɛ wotu koraa na wokae wo honam sɛ wɔda so ma wo kwan sɛ wo ho bɛyɛ wo kakra.
Ma ɛnyɛ deɛ ɛbɛba mu
Aboa a ɛyɛ dinn kakra ma nsonsonoeɛ ba nneyɛe a wode wʼadwene asi so ne deɛ woyɛ ankasa ntam.
- Fa to biribi a woyɛ dada so. Nantew wʼanɔpa kɔfe akyi pɛɛ, anaa yɛ nteneam bere a ipu no rehuru. Sɛ wode su ketewa to su a ɛwɔ hɔ dada so a, ɛyɛ sen sɛ wode wo ho bɛto ahoɔden adwene so.
- Fa wo mpaboa to hɔ anadwo ansa. Sɛ woyi ɔkwansiwdeɛ baako a, ɛte sɛ ade kɛkɛ. Da a wʼani aba fam no, ɛnte saa.
- Fa obi ka ho, sɛ mpo ɔwɔ akyirikyiri a. Adamfo a ɔne wo renantew, anaa nsɛm tiawa a woka sɛ woapue, de abusuabɔ ahoma ka ho, deɛ atenka a ɛba fam taa sɛe.
- Gyae nna a wɔatoa so no. Da a woto kyene nyɛ sɛ woasan akɔ akyi. Anammɔntuo a edi hɔ no nni haw sɛ woto baako too. Fi ase bio kɛkɛ.
Yɛde brɛoo bɛtwe wo afi nyinaa-anaa-hwee adwene ho wɔ ha. Anammɔntuo simma enum nyɛ nneyɛe "ankasa" su a wɔde nsuo afra. Da a emu yɛ duru no, *ɛno ne* deɛ ɛyɛ nokware no, na ɛdɔɔso.
Bere a atenka a ɛba fam yɛ kɛse sen nnaawɔtwe a emu yɛ den
Nneyɛe yɛ mmoa ankasa, na ɛwɔ anohyetoɔ. Sɛ wʼatenka a ɛba fam atena hɔ adapɛn bɛboro mmienu, sɛ ɛremia wo nna, wʼaduane akɔnnɔ, wʼadwuma, anaa nnipa a wodɔ wɔn so, anaasɛ wahwere wʼani gyedeɛ wɔ biribiara ho a, ɛno fata sɛ wo ne ɔdɔkota anaa ɔyaresafoɔ kasa ho. Nneyɛe ne ɔhwɛ a ɛyɛ ɔbenfo bom yie; ɛnsi ananmu.
Sɛ da bi wote nka sɛ anidasoɔ nni hɔ anaa wonya adwene sɛ wopɛ sɛ wopira wo ho a, mesrɛ wo fa wo ho kɔ asɛm a ano yɛ den ahokyere telefoon anaa obi a wugye no di so ntɛm ara. Wofata mmoa, ɛnyɛ tu nko.
Na sɛ deɛ wotumi yɛɛ ɛnnɛ ara ne sɛ wosɔre na wotene wo ho kɔ mpoma no ho a, gye nkonimdie no. Ɛno bu. Ɔkyena wobɛtumi asɔ adeyɛ ketewa a edi hɔ no ahwɛ.
Asɛm bi ansa na wɔafi ase
Sɛ wowɔ akoma yare, opira, anaa apɔmuden ho asɛm biara, anaa wonyɛɛ adwuma bere tenten a, hwɛ wo ne wo dɔkota ansa na woafi ɔkwan foforɔ ase. Brɛoo ne botaeɛ no wɔ ha sɛnea ɛteɛ biara. Anammɔntuo a ɛyɛ brɛoo, nteneam a ɛyɛ mmerɛ, ne nneyɛe a emu yɛ hare simma kakra yɛ baabi a ɛyɛ asomdwoeɛ a wofi ase ma nnipa dodow, na wobɛtumi asane akɔ deɛ ɛsua bere biara.
Nsɛm a Wɔgyina So
- Mayo Clinic, Depression and anxiety: Exercise eases symptoms
- Harvard Health, Exercise is an all-natural treatment to fight depression
- Centers for Disease Control and Prevention, Adult Activity: An Overview