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TUhjnbcbe - 2021/8/3 20:19:00

即使不能经常运动,也要经常和朋友聚会。

和所有类型的体育活动一样,游泳可以通过刺激内啡肽的产生来改善你的情绪,这是大脑中产生的天然阿片类物质——以及其他神经递质,如多巴胺和血清素。

定期锻炼——包括游泳、跑步、瑜伽、举重训练甚至太极——仍然是我们改善情绪和整体心理健康的最有力的方法之一。虽然这部分是由于内啡肽的产生,但锻炼也会导致大脑的重要结构变化,特别是被称为海马体的原始大脑结构。海马体和另一种被称为杏仁核的大脑结构一起,在记忆形成和情绪调节中起着重要作用。

随着时间的推移,有规律的有氧运动,如跑步和游泳,可以减少炎症,促进海马神经的生长,对情绪和记忆都有积极的影响。相反,海马体的萎缩与抑郁症和双相情感障碍的发展有关。

游泳还有一个额外的好处:人类游泳者通常要花费比跑步多7倍的能量来移动一定的距离。游泳还有许多其他方面使它成为一种独特的有益的锻炼形式。例如,当我们游泳时,我们是完全水平的,这增加了血液从静脉系统返回心脏。

游泳的这一独特的方面还带来了额外的心脏好处。例如,游泳时的最大心率比跑步时慢10-15次,增加心脏放松和充血的时间,称为“舒张功能”。因此,游泳时心脏的搏出量——即心脏每次跳动时泵出的血量——会增加30%到60%。

游泳也不同于其他形式的有氧运动,因为它依赖于控制呼吸。随着时间的推移,这可以导致全肺容量的增加和整体肺功能的改善。

但是,如果你在游泳池或大水域的游泳机会有限,或者觉得你不能游很长时间,不要担心:最重要的是,今年夏天你要保持活动。“你不必跑马拉松或游过英吉利海峡,如果你不喜欢锻炼,那就想办法让它变得有趣。对大多数人来说,这意味着社交化。和朋友一起锻炼可以帮助你找到坚持下去的动力。”

Whatregularswimmingdoesforthebodyandmind

ByDr.MarkLieber,CNN

UpdatedGMT(HKT)July16,(CNN)Irecentlywentforaswimforthefirsttimeinoverayear.Standingoverthesparkling,bluepool[1]atmylocalgym,Itriedtorecallmanyofthestressfuleventsfromthepast16months:movingtoanewcity—Baltimore—duringapandemic,startinganewinternalmedicineresidency[2]trainingprogram,andtakingcareofbothCovidandnon-Covidpatientsinthehospitalhadalltakentheirtoll.

MyfirstthoughtasIdoveunderthesurfaceofthewaterwasthatIfeltalittlemorebuoyant[3]thanusual,likelyduetotheaddedpoundsbroughtonbyquarantine.ButasIcontinuedtoglidethroughthewater,myinitialconcernaboutweightgainwasreplacedbyafeelingofcatharsis[4],asthoughthewaterwerecleansingmeofthestressthathadaccumulatedduringthecoronaviruspandemic.Strokeafterstroke,Icouldfeelmymoodlifting,mymindclearingandmybodyloosening.Thirtyminuteslater,Igotoutofthepoolfeelingconfidentandlevel-headed[5],readytobeginthefirstoffournightshiftsintheintensivecareunit.Iusuallydreadthefirstofthesenightshifts,butsomehowthetaskseemedmoremanageablethanusual.“Whateverhappenstonight,happens,”Itoldmyselfencouragingly.“Nomatterwhat,therewillalwaysbetomorrow.”Myimprovedmoodwasinnodoubtrelatedtomyrecentdipinthepool[6].Likealltypesofphysicalactivity,swimmingcanimproveyourmoodbystimulatingtheproductionofendorphins—naturalopioids[7]producedinthebrain—aswellasotherneurotransmitters[8]suchasdopamineandserotonin[9].Butthebenefitsoftakingaswimgofarbeyondamomentaryliftinspirits—especiallyrightnow.ChangingyourmindAsweallemergefromisolation,expertssayattendingtoourmentalhealthneedstobeatoppriority.“Americanshavefacedunprecedentedhardshipinthepastmonths,butbyfocusingdailyoncaringforourownemotionalwell-beingandsupportingthewell-beingofthosewelove,wecansuccessfullymitigatethementalhealtheffectsoftheCOVID-19pandemic,”saidformerUSSurgeonGeneralDr.JeromeAdamsinanewsreleaseearlierthisyear.“Althoughthisisadifficulttimeinournation’shistory,Iremainsteadfastin[10]encouragingAmericanstousehealthymechanismstocope,”headded.Theprevalence[11]ofdepressivesymptomsintheUnitedStatesincreasedmorethanthreefoldasCovid-19spread,accordingtoarecentstudyinthejournalJAMA.Somehigh-riskgroups,includinghealthcareworkersandthoseundertheageof30,wereatanevengreaterriskofdevelopinganxietyordepressionduetothepandemic,accordingtoadifferentstudypublishedintheJournalofPsychiatricResearch.Regularexercise—includingswimming,running,yoga,weighttrainingandeventaichi—remainsoneofthemostpowerfultoolswehavetoimproveourmoodandoverallmentalhealth.Ameta-analysis[12]that

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