How to exercise for neurasthenia: Scientific methods help you restore physical and mental balance
Neurasthenia is a common psychophysiological disorder, which mainly manifests as fatigue, insomnia, inattention and other symptoms. In recent years, with the accelerated pace of life, the number of patients with neurasthenia has been on the rise. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with scientific and effective exercise methods.
1. The main symptoms of neurasthenia
| Symptom type | Specific performance | frequency of occurrence |
|---|---|---|
| sleep disorder | Difficulty falling asleep, easy to wake up, frequent dreams | 85% |
| mood swings | Irritability, anxiety, depression | 78% |
| somatic symptoms | Headache, palpitations, indigestion | 65% |
| cognitive impairment | Memory loss, difficulty concentrating | 72% |
2. Exercise methods suitable for patients with neurasthenia
1.aerobics: Such as walking, jogging, swimming, etc., 3-5 times a week, 30-45 minutes each time. Aerobic exercise can promote endorphin secretion and improve mood.
2.yoga and tai chi: These gentle exercises regulate the autonomic nervous system and help relax the body and mind. Research shows that practicing yoga for 8 weeks can significantly improve symptoms of neurasthenia.
| exercise type | Recommended duration | best time | effectiveness index |
|---|---|---|---|
| take a walk | 30-60 minutes | morning or evening | ★★★★ |
| Yoga | 45 minutes | in the morning or before going to bed | ★★★★★ |
| swimming | 30-45 minutes | Afternoon | ★★★★ |
| Tai Chi | 30-60 minutes | morning | ★★★★★ |
3.Breathing training: Abdominal breathing can effectively relieve anxiety. Practice 2-3 times a day, 5-10 minutes each time.
3. Exercise precautions
1.step by step: The intensity of exercise in the initial stage should not be too high, and should be based on physical comfort.
2.Regular schedule: Fixed exercise time helps to establish the biological clock and improve sleep quality.
3.environmental choice: Give priority to sports venues with fresh air and quiet environment.
| Things to note | Specific content | importance |
|---|---|---|
| exercise intensity | Heart rate is controlled at (220-age)×60%-70% | high |
| Hydrate | Drink plenty of water before and after exercise | in |
| Warm up | Warm up 5-10 minutes before exercise | high |
| Monitor | Record physical reactions after exercise | in |
4. Auxiliary conditioning methods
1.diet conditioning: Eat more foods rich in B vitamins, magnesium, and zinc, such as whole grains, nuts, green leafy vegetables, etc.
2.psychological adjustment: Combined with mindfulness meditation, 10-15 minutes a day, it helps relieve psychological stress.
3.social events: Appropriately participate in team sports or social activities to improve your emotional state.
5. Common misunderstandings
| Misunderstanding | facts | Suggestions |
|---|---|---|
| The more vigorous the exercise, the better | Excessive exercise may worsen symptoms | Choose moderate exercise |
| Exercise alone can heal | Need to combine multiple aspects of conditioning | Comprehensive treatment |
| effective immediately | Need to persist | stay patient |
Summary:Exercise for neurasthenia requires scientific planning and long-term persistence. Only by choosing an exercise method that suits you and combining it with a healthy lifestyle can you effectively improve your symptoms. If the symptoms are severe, it is recommended to seek medical treatment in time and carry out treatment and exercise under the guidance of a professional doctor.
Through the above methods, most patients with neurasthenia can see significant improvement within 3-6 months. Remember, recovery is a gradual process and it is important to maintain a positive attitude.
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