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跑步百忧解

都市生活的快节奏与繁忙的工作,使许多年轻的白领备感压力,不少人甚至表露出抑郁的征兆,心理治疗师往往建议初期症状的抑郁者以跑步作为治疗的辅助手段。不凡的疗效表明,跑步的确对于控制抑郁症状和平缓情绪有着相当明显的效果。

3-12-百忧解

酗酒、吸食大麻、暴饮暴食,相信你不会将这样的形象与当今如日中天的斯诺克巨星奥沙利文联系起来,但这却是这位天皇巨星的曾经。抑郁症的确曾使奥沙利文深陷泥潭,而正是“跑步”这项简单的运动,改善了他的抑郁病情,成为众多球迷津津乐道的火箭。现在奥利沙文每天都进行跑步运动,每月200英里的跑量。如今的身心因为锻炼更加健康,比以前乐观自信,在比赛中也就愈加专注,对自己的能力更加肯定。

为什么跑步有如此大的作用呢?研究表明,跑步时大脑会分泌出化学物质如安多分,其有减轻抑郁的功效,令人感觉良好。同时加快心率的勃动,体能素质逐步提高。随着跑步目标的实现,自信度提高,孤立无助的感觉也会随之消失。

许多抑郁者缺乏运动,身体虚弱,个性因此也孤僻。跑步是有氧运动,除了锻炼肌肉外,也能加强心肺和循环系统的功能,使精气神回归到生命中。同时跑步过程中能将注意力放在外面的世界里,观察到世界的美好,逐步也会注意到自己身体新的改变,原本因沮丧引起的不适就忽略了。

据研究,抑郁的部分原因是脑神经元中缺乏副肾髓质以外组织分泌的激素,而在跑步时该激素增加,跑步后分泌量还能增高,所以能较好的消除人的沮丧心理。

不开心了?跑步吧!

传统观念是认为早晨空气清新最适宜于锻炼,但最新研究结果表明锻炼的最佳时间是在黄昏。晚餐前慢跑能消除一天的压力,同时还能控制胃口。当然只要能腾得出时间,一天中任何时间跑步都能起到良好的作用。

跑步可选择风景好的公园小径或操场跑道。跑前需要先进行热身准备,跑步过程并不需很快,呼吸轻松不急促为佳。最重要感受阳光,感受自由,只为放松而跑,充分享受自我把控带来的轻松。

跑步过程中可以与遇到的跑友点头致意或者挥手互动,天下跑友是一家,这种交流都是种友善的表达。如果有时候跑得过急也不需即刻停止,而是放慢节奏,直到呼吸顺畅,就保持这个节奏,很多人并没有真正的感受过慢跑带来的自由感觉。

跑完注意不要突然停止,否则会引起心脏不规则跳动,所以跑完后应慢慢降速,慢跑改慢走直至呼吸恢复。结束后可饮用些运动饮料,来调理身体平衡。停下来之后选择开阔的地方进行拉伸,安详静谧的四周可使你的心和自然交融。也可以在草地上铺一块地垫,在地垫上放松会使你感受到更多的舒适感。

更加有效的方式便是找一个合适的跑步团体并融入其中,将会得到更多的正能量和来自伙伴的支持。

当奥沙利文成为一个疯狂的跑步爱好者并多次参加了各种各样的马拉松比赛,许久前的抑郁乌云已不再回返,我们知道这是跑步带给火箭的胜利!从生理,心理及社交角度看,跑步给人带来的益处巨大!专家也指出,抑郁是种复杂的病情,多种疗法共同采用是必须的。奥沙利文也说过跑步并未完全治愈他的病,但他确认跑步的确具有神奇效应,帮他很好的控制住了抑郁。

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