Как вернуть былую энергию в свою жизнь?
Хроническая усталость, стресс на работе, хаос дома? Надо с этим что то делать, стать активнее, заняться наконец спортом, но просто нет не на что сил?! Не надо пытаться изменить все сразу, не надо становиться спортсменом — чемпионом. Существуют много щадящих способов вернусь энергию в свою жизнь.
С самого начала существования человечества мы запрограммированы двигаться. Но современный мир и постоянные улучшения условий жизни позаботились о том, что мы большую часть времени проводим сидя. А ведь это так просто снова вернуть движение в свой распорядок дня.
Планируйте свой день по возможности активнее
Начните с небольших изменений. Например, проигнорируйте лифт и поднимитесь по ступенькам. Пройдитесь до работы пешком или проедьтесь на велосипеде. Движение на свежем воздухе пополняет и активирует вашу жизненную энергию. А вечерняя прогулка гармонично закончит ваш день.
Легкие физические нагрузки служат хорошей основой для начала активного образа жизни. А 10-ти минутная спортивная тренировка положительно оказывается на здоровье и предотвращает гиподинамию. Чтобы усилить этот эффект необходимо постепенно увеличивать и разнообразить нагрузки. Рекомендуется заниматься активным спортом 3 раза в неделю по 30 минут. Формула для здоровья проста: старайтесь, но не перестарайтесь! Занимайтесь спортом как можно активнее, но не перебарщивайте с нагрузками.
Режим хорошего самочувствия
Чтобы движение приносило пользу здоровью, необходимо найти точку равновесия между спортом и вашим чувством комфорта. Даже небольшие спортивные нагрузки приносят большую пользу сердечно-сосудистой системе, сухожилиям, мускулам и связкам, а так же активируют выброс гормонов: усиленно вырабатываются адреналин и норадреналин. К тому же в головном мозге происходит активный выброс эндорфинов, так называемых гормонов счастья.
Напротив на усиленные тренировки с большими нагрузками организм реагирует очень чувствительно и выбрасывает гормон стресса – кортизон. Настроение падает, иммунная система слабеет. Таким образом спортивная передозировка воспринимается как обычный стресс.
Занятия спортом должны приносить радость! Тогда и результат проявиться без особых усилий. Важно знать, какой спорт вам подходит?
У вас сидячая работа? Значит вам просто необходим активный вид спорта. Как насчет целенаправленной комбинации тренировок: бег, спортивная ходьба, силовые тренировки для мускул?
Напротив тем, кто по работе много двигается, стоит выбрать вид спорта, прямо противоположный вашей повседневной активности. Например йога, тай-чи, кви-гонг.
Классическим и наиболее излюбленным рецептом от любого стресса является бег трусцой. Пробежки на природе, на свежем воздухе не только тренируют наши мышцы, но и содействуют умственной релаксации.
Какой вид спорта мне подходит?
Что я хочу? Какие цели я хочу достигнуть? Что приносит вам радость?
Вспомните, в прошлом наверняка были интересующие вас виды спорта, которые вам особенно нравились или которыми вы даже активно занимались? Это могло бы стать первой подсказкой в поиске. Найдите себе такой спорт, который приносил бы вам удовольствие и подходил бы к вашему стилю жизни.
Другим вспомогательным моментом может стать пробная тренировка в спортивном клубе или в фитнес студии.
Вы нашли ваш вид спорта? Тогда запланируйте и внесите в свой календарь точные дни и время тренировок. Не планируйте изначально слишком много, начните с малого! Ваши планы должны оставаться реальными и подходить к вашему повседневному распорядку дня. Регулярные спортивные нагрузки, приносящие радость будут тем самым постоянно мотивировать вас так, что вы просто не сможете и не захотите обходиться без них.
Наш совет:
Если вы не уверены в состоянии вашего здоровья или после большой паузы вы вновь хотите активно заняться спортом, проконсультируйтесь с врачом. Врач, в свою очередь, может так же посоветовать или прописать как процедуру, подходящий вам, а точнее вашему состоянию здоровья, вид спорта.
Успехов вам и крепкого здоровья!
Наталья Калинина, www.vitamarg.com
перевод с немецкого, журнал здоровья «TK aktuell“
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