التمارين يمكن تعريفها بأنها أي حركة تجعل عضلاتك تعمل وتطلب من جسمك حرق السعرات الحرارية.
هناك العديد من التمارين الرياضية التي من الممكن ان تتم من خلال ممارسة هوايات معينة مثل الجري والسباحة والرقص والمشي.
لقد ثبت أن للنشاطات الرياضية العديد من الفوائد الصحية ، جسديًا وعقليًا. حتى انها من الممكن أن تساعدك على العيش لفترة اطول.
أهم 7 مكتسبات تفيد فيها التمارين عقلك وجسمك.
المحتويات
1. الشعور بالسعادة
اثبتت الدراسات بأن التمارين الرياضية تحسن من مزاجك وتعمل عل تقليل مشاعر الاكتئاب والتوتر والقلق .
حيث ينتج تغييرات في الدماغ والتي ستعمل على تنظيم التوتر والقلق. كما يمكن أن يزيد أيضًا من حساسية الدماغ لهرمونات السيروتونين والنورادرينالين ، والتي تعمل على تخفيف الشعور بالاكتئاب.
علاوة على ذلك ، فقد ثبت أن التمارين الرياضية تقلل الأعراض لدى الأشخاص الذين يعانون من القلق. يمكن أن يساعدهم أيضًا على أن يكونوا أكثر وعيًا بحالتهم العقلية وممارسة الهاء عن مخاوفهم.
ومن المثير للاهتمام ، أنه لا يهم مدى شدة التمرين. أي أن مزاجك يمكن أن يستفيد من التمارين بغض النظر عن شدة النشاط البدني.
في الواقع ، أظهرت دراسة أجريت على 24 امرأة تم تشخيص إصابتهن بالاكتئاب أن ممارسة الرياضة قللت بشكل ملحوظ من شعورهم بالاكتئاب.
إن تأثيرات التمرين على الحالة المزاجية قوية جدًا لدرجة أن اختيار التمرين (أو عدم التمرين) يحدث فرقًا خلال فترات قصيرة.
طلبت إحدى الدراسات من 26 رجلاً وامرأة يتمتعون بصحة جيدة ممن يمارسون الرياضة بانتظام إما الاستمرار في ممارسة الرياضة أو التوقف عن ممارسة الرياضة لمدة أسبوعين. أولئك الذين توقفوا عن ممارسة الرياضة عانوا من زيادة في المزاج السلبي.
2. إنقاص وتخفيف الوزن
أثبتت بعض الدراسات أن الكسل والخمول هو عامل أساسي في زيادة الوزن والسمنة.
لمعرفة وفهم تأثير التمارين على إنقاص الوزن والتخفيف من السمنة ، من المهم معرفة العلاقة بين التمارين وإنفاق الطاقة.
ينفق جسم الانسان الطاقة بثلاث طرق مختلفة: هضم الطعام، ممارسة التمارين، والحفاظ على وظائف الجسم (مثل ضربات القلب والتنفس).
أثناء اتباع نظام غذائي معين، يؤدي تقليل السعرات الحرارية إلى خفض معدل الأيض في الجسم، مما يؤدي إلى تأخير فقدان الوزن. على العكس من ذلك ، فقد ثبت أن التمارين المنتظمة تزيد من معدل الأيض في الجسم، مما يحرق المزيد من السعرات الحرارية ويساعد على إنقاص الوزن.
3. العضلات والعظام
تخوض الرياضة دورًا حيويًا في بناء العظام والعضلات القوية والحفاظ عليها.
كما يمكن للنشاط البدني مثل رفع الأوزان والأثقال أن يحفّز بناء العضلات، وذلك لأن التمرين يساعد على إفراز الهرمونات التي تعزز قدرة عضلاتك على امتصاص الأحماض الأمينية. وهذا يساعد العضلات والعظام على النمو.
مع تقدم الانسان في السن ، فإنه يميل إلى فقدان كتلة العضلات ووظائفها، مما قد يؤدي إلى إصابات وإعاقات. تعد ممارسة التمارين الرياضية بانتظام أمرًا ضروريًا لتقليل فقدان العضلات والحفاظ على القوة مع تقدمك في العمر.
كما تساعد التمارين الرياضية في بناء كثافة عظام عندما تكون في عمر صغير، بالإضافة إلى المساعدة في الوقاية من هشاشة العظام في متقدم العمر.
ومن المثير للاهتمام، أن التمارين عالية التأثير، مثل الجري أو الجمباز، أو الرياضات ذات التأثير الفردي، مثل كرة السلة وكرة القدم، قد ثبت أنها تعزز كثافة العظام أعلى من الرياضات غير المؤثرة مثل ركوب الدراجات والسباحة.
4. زيادة مستوى طاقتك
يمكن أن تكون التمارين معززًا حقيقيًا للطاقة للأشخاص الأصحاء، وكذلك أولئك الذين يعانون من حالات طبية مختلفة.
اثبتت إحدى الدراسات أن ستة أسابيع من التمارين المنتظمة قللت من الشعور بالإرهاق لدى 36 من الأشخاص الأصحاء الذين أبلغوا عن التعب المستمر الذي يرافقهم.
علاوة على ذلك، يمكن أن تزيد التمارين الرياضية بشكل كبير من مستويات الطاقة للأشخاص الذين يعانون من متلازمة التعب المزمن (CFS) وأمراض خطيرة أخرى.
في الواقع ، يبدو أن التمارين الرياضية أكثر فعالية في مكافحة متلازمة التعب المزمن من العلاجات الأخرى، بما في ذلك العلاجات السلبية مثل الاسترخاء والتمدد، أو عدم العلاج على الإطلاق.
بالإضافة إلى ذلك، فقد ثبت أن التمارين الرياضية تزيد من مستويات الطاقة لدى الأشخاص الذين يعانون من أمراض تقدمية، مثل السرطان وفيروس نقص المناعة المكتسبة والتصلب المتعدد.
5. تقليل خطر الإصابة بأمراض مزمنة
يعتبر قلة النشاط البدني المستمر والمنتظم سببًا أساسيًا في الإصابة بالأمراض المزمنة.
اثبتت الدراسات أن التمارين الرياضية المنتظمة تعمل على تحسين حساسية الأنسولين ولياقة القلب والأوعية الدموية وتكوين الجسم ، ومع ذلك تقلل من ضغط الدم ومستويات الدهون في الدم.
في المقابل، يمكن أن يؤدي عدم ممارسة الرياضة بإنتظام – حتى على المدى القصير – إلى زيادات كبيرة في دهون البطن ، مما يزيد من خطر الإصابة بالسكري وأمراض القلب، والوفاة المبكرة.
لذلك، يوصى بممارسة النشاط البدني اليومي لتقليل دهون البطن وتقليل خطر الإصابة بهذه الأمراض.
6. تحسين صحة الجلد
تتأثر بشرتك بمقدار الإجهاد في جسمك.
يحدث الإجهاد عندما لا تتمكن دفاعات الجسم المضادة للأكسدة من إصلاح الضرر الذي تسببه الجذور الحرة للخلايا. يمكن أن يؤدي ذلك إلى إتلاف بنيتها الداخلية وتلف الجلد.
على الرغم من أن النشاط البدني المكثف والشامل يمكن أن يساهم في أضرار الأكسدة، إلا أن التمارين الرياضية المعتدلة المنتظمة يمكن أن تزيد من إنتاج الجسم لمضادات الأكسدة الطبيعية، والتي تساعد في حماية خلايا الجسم.
كذلك يمكن أن تحفز التمارين الرياضية تدفق الدم وتحفز تكيف خلايا الجلد التي يمكن أن تساعد في تأخير ظهور شيخوخة الجلد.
7. صحة الدماغ والذاكرة
يمكن أن تحسن التمارين الرياضية من وظائف المخ والذاكرة.
حيث تعمل التمارين الرياضية على زيادة معدل ضربات القلب ، مما يعزز تدفق الدم والأكسجين إلى عقلك.
يمكن أن يحفز أيضًا إنتاج الهرمونات التي يمكن أن تعزز نمو خلايا الدماغ.
علاوة على ذلك ، فإن قدرة التمرين على الوقاية من الأمراض المزمنة يمكن أن تترجم إلى فوائد للدماغ ، حيث يمكن أن تتأثر وظيفته بهذه الأمراض.
يعد النشاط البدني المنتظم مهمًا بشكل خاص عند كبار السن منذ الشيخوخة – جنبًا إلى جنب مع الإجهاد التأكسدي والالتهاب – يعزز التغيرات في بنية الدماغ ووظائفه.
ثبت أن التمرينات تتسبب في نمو حجم الحُصين ، وهو جزء من الدماغ ضروري للذاكرة والتعلم. يعمل هذا على زيادة الوظيفة العقلية لدى كبار السن.
أخيرًا ، تبين أن التمارين الرياضية تقلل التغيرات في الدماغ التي يمكن أن تسبب مرض الزهايمر والفصام.
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