At this special moment, if we want to relieve psychological anxiety more effectively, how should we exercise?
Xinhua News Agency, Chengdu, February 13 (Ji Yanhao) increases muscles, shapes, body adjustment and sports rehabilitation. When it comes to sports, we will think of these words more, that is, the effect of sports on physical fitness. But in fact, there are enough sports psychology studies to prove that exercise also plays a positive role in relieving anxiety symptoms.
With the spread of the new coronavirus epidemic, it has affected all aspects of daily life, and the psychological symptoms such as excessive tension and anxiety caused by this have also troubled people.
In this regard, experts said that insisting on exercise is one of the limited ways to relieve this kind of psychological anxiety and adjust the balance of psychological state.
Exercise can effectively relieve psychological anxiety
relevant scientific research results show that rhythmic exercise can inhibit the anxious state of cerebral cortex. Similarly, during exercise, because exercise causes the body to generate heat, the lower part of the visual dome of the brain will detect the increase of body temperature, thus promoting the relaxation of cerebral cortex, reducing muscle tension and reducing the sensitivity of muscle shuttle to tension, finally, the feedback of the Awakening center of the brain on stimulation is reduced, which relieves the state of anxiety and tension.
The Chinese Journal of Mental Health pointed out that 5-hydroxytryptamine and noradrenaline are two important transmitters, which have the effect of anti-depression. During exercise, both of these two kinds of transmitters will be released and increased, thus playing a role in relieving psychological anxiety.
Zhou Chenglin, the special professor of the Ministry of Education, the chief expert of major national social science projects, and the academic leader of psychology in Shanghai Institute of Physical Education, concluded that the reasons for sports to relieve anxiety symptoms come from two aspects: one is through the regulation of endogenous hormones; On the other hand, it is played by the role of the transmitter.
“Blood oxygen is generated during exercise. When exercise reaches a certain intensity, it can increase the red blood cells of human body, while red blood cells can increase the oxygen transport capacity of human body.” When red blood cells increase, people’s energy will be vigorous. Therefore, exercise improves people’s immunity and heart and lung function.
Zhou Chenglin believes that physiology and psychology are mutual. Active exercise can not only effectively relieve psychological anxiety during the epidemic, but also enhance the body’s ability to resist viruses to some extent.
The effect of low exercise intensity is not ideal
Although exercise can effectively relieve psychological anxiety, if the exercise intensity is too low, its effect is not satisfactory.
Zhou Chenglin said that there is an essential difference between sports and activities, “the energy consumption of low-intensity sports and daily walking activities is relatively low. It has obvious effect on stretching muscles and bones, but has little effect on relieving psychological anxiety.”
Zhou Chenglin emphasized that only when the exercise reaches a certain intensity can the Stimulation Function play a better role and improve the nerve metabolism ability, muscle energy metabolism ability, oxygen transport ability of circulatory system and so on.
He said that the moderate exercise intensity with the heart rate maintained at about 120 times per minute is the most reasonable.
Relevant scientific research shows that on the basis of moderate exercise intensity, the promotion effect of 2 hours of exercise and 50 minutes of exercise on body and mind is almost the same, excessive exercise for a long time will cause partial damage to the body, so excessive exercise should be appropriate.
The continuous exercise time of each person should repeat the next exercise according to the time of benefit delay after personal exercise. Zhou Chenglin said, “Generally speaking, it is more appropriate for each person to have a continuous exercise time between 20 minutes and 35 minutes. It is recommended that each person exercise more than 3 times a week, which is the best for the body and psychology.”
“The most important thing is to insist on it, and it cannot be interrupted at will during the exercise.” Zhou Chenglin especially emphasized.
Aerobic anaerobic cross exercise has a good effect
since there are so many benefits of exercise, a practical problem also follows: at this special moment, if we want to relieve psychological anxiety more effectively, how should we exercise?
A senior fitness coach told Xinhua sports that aerobic exercise is more effective than anaerobic sports. He analyzed that aerobic exercise was more rhythmic.
People who have exercise experience should feel it. Aerobic exercise has stronger heat generation effect on the body than anaerobic exercise under the same intensity. The direct performance is that aerobic exercise sweats more, the biggest reason is that aerobic exercise keeps the heart rate at a relatively stable level, while anaerobic exercise contains many “inter-group breaks”.
In Professor Zhou Chenglin’s view, the effect of aerobic anaerobic cross exercise will be more significant. He also stressed in particular, “we must have a certain aerobic basis before doing anaerobic exercise, otherwise it is easy to cause sports injury, and anaerobic exercise needs to be carried out when physical conditions permit. For better exercise effect, maintaining exercise intensity is the most important thing.”
However, due to the impact of the new coronavirus epidemic, the range of motion of most people is limited. Zhou Chenglin suggested that you can ride a power exercise bike at home or engage in static sports such as push-ups, flat support, stretching and so on when physical conditions permit.
Compared with the youth group and the middle-aged group, the elderly group is more likely to feel lonely because of less communication with the outside world and narrow entertainment channels, thus causing psychological anxiety. Zhou Chenglin said that during the epidemic, the psychological anxiety of the elderly should receive more attention.
Zhou Chenglin believes that the exercise modes of the elderly should be different, “if the exercise intensity of the elderly is to decrease, they can insist on walking slowly at home every day. In areas where the epidemic is not serious, you can go out for a walk moderately to keep a happy mood under the condition of good protective measures.”