{"id":15350,"date":"2025-03-19T22:43:27","date_gmt":"2025-03-19T22:43:27","guid":{"rendered":"https:\/\/medbox.com\/?p=15350"},"modified":"2025-03-19T22:43:30","modified_gmt":"2025-03-19T22:43:30","slug":"9-mental-health-benefits-of-exercise","status":"publish","type":"post","link":"https:\/\/medbox.com\/vi\/9-mental-health-benefits-of-exercise\/","title":{"rendered":"9 L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n"},"content":{"rendered":"

B\u1ea1n c\u00f3 c\u1ea3m th\u1ea5y c\u0103ng th\u1eb3ng, lo l\u1eafng ho\u1eb7c ki\u1ec7t s\u1ee9c v\u1ec1 m\u1eb7t tinh th\u1ea7n kh\u00f4ng? T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 l\u00e0 gi\u1ea3i ph\u00e1p b\u1ea1n c\u1ea7n. Nh\u01b0ng b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 h\u1ecfi, "M\u1ed1i li\u00ean h\u1ec7 gi\u1eefa vi\u1ec7c v\u1eadn \u0111\u1ed9ng c\u01a1 th\u1ec3 v\u00e0 c\u1ea3m th\u1ea5y m\u1ea1nh m\u1ebd h\u01a1n v\u1ec1 m\u1eb7t tinh th\u1ea7n l\u00e0 g\u00ec?"<\/p>\n\n\n\n

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Nh\u00e0 thu\u1ed1c c\u1ee7a ch\u00fang t\u00f4i ph\u00e2n lo\u1ea1i tr\u01b0\u1edbc v\u00e0 \u0111\u00f3ng g\u00f3i thu\u1ed1c c\u1ee7a b\u1ea1n<\/h2>\n <\/div>\n \n \n\n B\u1eaft \u0111\u1ea7u<\/span>\n \n \n \n <\/a>\n\n <\/div>\n <\/div>\n <\/section>\n\n\n\n

H\u00f3a ra, t\u00e1c d\u1ee5ng c\u1ee7a ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t kh\u00f4ng ch\u1ec9 d\u1eebng l\u1ea1i \u1edf vi\u1ec7c t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp m\u00e0 c\u00f2n gi\u00fap n\u00e3o b\u1ed9 b\u1ea1n ho\u1ea1t \u0111\u1ed9ng tr\u1edf l\u1ea1i, ch\u1ed1ng l\u1ea1i ch\u1ee9ng tr\u1ea7m c\u1ea3m v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng.<\/p>\n\n\n\n

C\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, d\u00f9 l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0 \u0111i b\u1ed9 bu\u1ed5i t\u1ed1i hay b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao nh\u01b0 t\u1eadp gym, \u0111\u1ec1u k\u00edch th\u00edch n\u00e3o s\u1ea3n xu\u1ea5t endorphin, c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0 ch\u1ea5t t\u0103ng c\u01b0\u1eddng t\u00e2m tr\u1ea1ng t\u1ef1 nhi\u00ean. Nh\u01b0ng \u0111\u00f3 kh\u00f4ng ph\u1ea3i l\u00e0 c\u00e1ch duy nh\u1ea5t m\u00e0 t\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n. H\u00e3y \u0111\u1ecdc ti\u1ebfp \u0111\u1ec3 kh\u00e1m ph\u00e1 nh\u1eefng l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe tinh th\u1ea7n.<\/p>\n\n\n\n

T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o<\/h2>\n\n\n\n

T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap \u00edch cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n c\u1ee7a b\u1ea1n b\u1eb1ng c\u00e1ch: <\/p>\n\n\n\n

1. \u0110i\u1ec1u tr\u1ecb b\u1ec7nh tr\u1ea7m c\u1ea3m<\/h3>\n\n\n\n

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t ho\u1ea1t \u0111\u1ed9ng nh\u01b0 m\u1ed9t ch\u1ea5t ch\u1ed1ng tr\u1ea7m c\u1ea3m t\u1ef1 nhi\u00ean v\u00ec n\u00f3 k\u00edch th\u00edch gi\u1ea3i ph\u00f3ng endorphin, m\u1ed9t ch\u1ea5t h\u00f3a h\u1ecdc trong n\u00e3o khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac ho\u1eb7c gi\u1ea3m nh\u1eadn th\u1ee9c v\u1ec1 c\u01a1n \u0111au. T\u1eadp th\u1ec3 d\u1ee5c c\u0169ng l\u00e0m gi\u1ea3m s\u1ea3n xu\u1ea5t hormone c\u0103ng th\u1eb3ng, bao g\u1ed3m c\u1ea3 m\u1ee9c cortisol v\u00e0 adrenaline.<\/p>\n\n\n\n

Tham gia ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean c\u0169ng l\u00e0m t\u0103ng ti\u1ebft serotonin v\u00e0 dopamine, nh\u1eefng ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh gi\u00fap \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. Nghi\u00ean c\u1ee9u c\u1ee7a Tr\u01b0\u1eddng Y Harvard<\/a> cho th\u1ea5y ch\u1ea1y b\u1ed9 15 ph\u00fat ho\u1eb7c \u0111i b\u1ed9 m\u1ed9t gi\u1edd m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 tr\u1ea7m c\u1ea3m<\/a> nguy c\u01a1 gi\u1ea3m 26 ph\u1ea7n tr\u0103m. <\/p>\n\n\n\n

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t k\u00edch th\u00edch s\u1ef1 h\u00ecnh th\u00e0nh t\u1ebf b\u00e0o th\u1ea7n kinh, d\u1eabn \u0111\u1ebfn s\u1ef1 ph\u00e1t tri\u1ec3n c\u1ee7a c\u00e1c t\u1ebf b\u00e0o n\u00e3o m\u1edbi, \u0111\u1eb7c bi\u1ec7t l\u00e0 \u1edf v\u00f9ng \u0111\u1ed3i h\u1ea3i m\u00e3, m\u1ed9t khu v\u1ef1c quan tr\u1ecdng \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng v\u00e0 ch\u1ee9c n\u0103ng tr\u00ed nh\u1edb. T\u1eadp th\u1ec3 d\u1ee5c mang l\u1ea1i l\u1ee3i \u00edch l\u00e2u d\u00e0i cho s\u1ee9c kh\u1ecfe tinh th\u1ea7n m\u00e0 kh\u00f4ng c\u00f3 b\u1ea5t k\u1ef3 t\u00e1c d\u1ee5ng ph\u1ee5 n\u00e0o, kh\u00f4ng gi\u1ed1ng nh\u01b0 thu\u1ed1c.\u00a0<\/p>\n\n\n\n

2. Gi\u1ea3m lo \u00e2u<\/h3>\n\n\n\n

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 m\u1ed9t trong nh\u1eefng ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb t\u1ef1 nhi\u00ean hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 xoa d\u1ecbu t\u00e2m tr\u00ed b\u1ed3n ch\u1ed3n. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m lo l\u1eafng c\u1ea3 v\u1ec1 m\u1eb7t sinh l\u00fd v\u00e0 t\u00e2m l\u00fd. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 hormone g\u00e2y c\u0103ng th\u1eb3ng v\u00e0 th\u00fac \u0111\u1ea9y s\u1ea3n xu\u1ea5t GABA - m\u1ed9t ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh l\u00e0m d\u1ecbu ho\u1ea1t \u0111\u1ed9ng n\u00e3o qu\u00e1 m\u1ee9c. <\/p>\n\n\n\n

Nghi\u00ean c\u1ee9u<\/a> \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 hi\u1ec7u qu\u1ea3 g\u1ea5p 1,5 l\u1ea7n trong vi\u1ec7c gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng lo \u00e2u t\u1eeb nh\u1eb9 \u0111\u1ebfn trung b\u00ecnh so v\u1edbi d\u00f9ng thu\u1ed1c. V\u1eadn \u0111\u1ed9ng chuy\u1ec3n h\u01b0\u1edbng s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n kh\u1ecfi nh\u1eefng suy ngh\u0129 h\u1ed7n lo\u1ea1n b\u1eb1ng c\u00e1ch h\u01b0\u1edbng nh\u1eadn th\u1ee9c \u0111\u1ebfn c\u00e1c c\u1ea3m gi\u00e1c v\u1eadt l\u00fd nh\u01b0 h\u01a1i th\u1edf v\u00e0 chuy\u1ec3n \u0111\u1ed9ng c\u01a1, gi\u00fap nu\u00f4i d\u01b0\u1ee1ng ch\u00e1nh ni\u1ec7m. <\/p>\n\n\n\n

Yoga v\u00e0 \u0111i b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n trong khi c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng. T\u1eadp th\u1ec3 d\u1ee5c b\u1eb1ng c\u00e1ch ch\u1ea1y b\u1ed9, khi\u00eau v\u0169 ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n s\u00e2u c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ng\u1eebng suy ngh\u0129 lo l\u1eafng. T\u1eadp trung v\u00e0o c\u00e1c chuy\u1ec3n \u0111\u1ed9ng v\u00e0 th\u00f3i quen t\u1eadp luy\u1ec7n s\u1ebd gi\u00fap b\u1ea1n tr\u00e1nh xa nh\u1eefng suy ngh\u0129 lo l\u1eafng.<\/p>\n\n\n\n

3. Gi\u1ea3m c\u0103ng th\u1eb3ng<\/h3>\n\n\n\n

T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t c\u00e1ch gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng t\u1ef1 nhi\u00ean. N\u00f3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i b\u1eb1ng c\u00e1ch gi\u1ea3m cortisol, hormone g\u00e2y c\u0103ng th\u1eb3ng ch\u00ednh trong c\u01a1 th\u1ec3. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t k\u00edch th\u00edch h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim v\u00e0 t\u1ea1o c\u1ea3m gi\u00e1c th\u01b0 gi\u00e3n. S\u1ef1 thay \u0111\u1ed5i n\u00e0y l\u00e0m gi\u1ea3m m\u1ee9c cortisol trong m\u00e1u.<\/p>\n\n\n\n

Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t k\u00edch th\u00edch s\u1ea3n xu\u1ea5t endorphin, \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 hormone "c\u1ea3m th\u1ea5y t\u1ed1t". C\u00e1c ch\u1ea5t h\u00f3a h\u1ecdc n\u00e0y ho\u1ea1t \u0111\u1ed9ng nh\u01b0 thu\u1ed1c gi\u1ea3m \u0111au t\u1ef1 nhi\u00ean v\u00e0 t\u0103ng c\u01b0\u1eddng t\u00e2m tr\u1ea1ng, ch\u1ed1ng l\u1ea1i t\u00e1c d\u1ee5ng c\u1ee7a cortisol v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 th\u01b0 gi\u00e3n. Khi b\u1ea1n t\u1eadp trung v\u00e0o chuy\u1ec3n \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, b\u1ea1n t\u1ea1o ra s\u1ef1 ngh\u1ec9 ng\u01a1i v\u1ec1 m\u1eb7t tinh th\u1ea7n kh\u1ecfi nh\u1eefng lo l\u1eafng h\u00e0ng ng\u00e0y, gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y v\u1eefng v\u00e0ng h\u01a1n v\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c b\u1ea3n th\u00e2n.<\/p>\n\n\n\n

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Medbox: M\u1ed9t c\u00e1ch an to\u00e0n h\u01a1n \u0111\u1ec3 u\u1ed1ng thu\u1ed1c<\/h2>\n <\/div>\n \n \n\n \u0110\u0103ng k\u00fd tr\u1ef1c tuy\u1ebfn<\/span>\n \n \n \n <\/a>\n\n <\/div>\n <\/div>\n <\/section>\n\n\n\n

4. T\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb<\/h3>\n\n\n\n

Khi b\u1ea1n t\u1eadp th\u1ec3 d\u1ee5c, l\u01b0\u1ee3ng m\u00e1u ch\u1ea3y l\u00ean n\u00e3o s\u1ebd nhi\u1ec1u h\u01a1n, gi\u00fap t\u0103ng c\u01b0\u1eddng ch\u1ee9c n\u0103ng nh\u1eadn th\u1ee9c v\u00e0 tr\u00ed nh\u1edb. Nghi\u00ean c\u1ee9u<\/a> \u0111\u00e3 ch\u1ee9ng minh r\u1eb1ng b\u00e0i t\u1eadp aerobic l\u00e0m m\u1edf r\u1ed9ng h\u1ed3i h\u1ea3i m\u00e3, n\u01a1i ki\u1ec3m so\u00e1t ch\u1ee9c n\u0103ng h\u1ecdc t\u1eadp v\u00e0 tr\u00ed nh\u1edb.\u00a0<\/p>\n\n\n\n

T\u1eadp th\u1ec3 d\u1ee5c c\u0169ng k\u00edch th\u00edch gi\u1ea3i ph\u00f3ng y\u1ebfu t\u1ed1 dinh d\u01b0\u1ee1ng th\u1ea7n kinh c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb n\u00e3o (BDNF), \u0111\u00e2y l\u00e0 m\u1ed9t lo\u1ea1i protein th\u00fac \u0111\u1ea9y s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 k\u1ebft n\u1ed1i c\u1ee7a c\u00e1c t\u1ebf b\u00e0o n\u00e3o.\u00a0<\/p>\n\n\n\n

Tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t nh\u01b0 ch\u1ea1y b\u1ed9 bu\u1ed5i s\u00e1ng ho\u1eb7c l\u1edbp h\u1ecdc khi\u00eau v\u0169 gi\u00fap duy tr\u00ec s\u1ef1 minh m\u1eabn v\u1ec1 tinh th\u1ea7n v\u00e0 gi\u1ea3m t\u00ecnh tr\u1ea1ng n\u00e3o b\u1ecb m\u1ee5 m\u1eabm. N\u00f3 c\u0169ng c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m kh\u1ea3 n\u0103ng suy gi\u1ea3m nh\u1eadn th\u1ee9c \u1edf tu\u1ed5i gi\u00e0. C\u00e1c b\u00e0i t\u1eadp nh\u00f3m v\u00e0 l\u1edbp th\u1ec3 d\u1ee5c c\u0169ng cung c\u1ea5p h\u1ed7 tr\u1ee3 x\u00e3 h\u1ed9i v\u00e0 k\u00edch th\u00edch t\u01b0\u01a1ng t\u00e1c, c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba m\u1ea5t tr\u00ed nh\u1edb.<\/p>\n\n\n\n

5. \u0110i\u1ec1u tr\u1ecb c\u00e1c tri\u1ec7u ch\u1ee9ng ADHD<\/h3>\n\n\n\n

T\u1eadp th\u1ec3 d\u1ee5c l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1ef1 nhi\u00ean, m\u1ea1nh m\u1ebd \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e1c tri\u1ec7u ch\u1ee9ng ADHD. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t k\u00edch th\u00edch s\u1ea3n xu\u1ea5t dopamine, norepinephrine v\u00e0 serotonin. C\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh n\u00e0y r\u1ea5t c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ef1 t\u1eadp trung, \u0111\u1ed9ng l\u1ef1c v\u00e0 ki\u1ec3m so\u00e1t xung l\u1ef1c.<\/p>\n\n\n\n

Nghi\u00ean c\u1ee9u<\/a> cho th\u1ea5y 20 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 gi\u1ea3m t\u0103ng \u0111\u1ed9ng \u1edf b\u1ec7nh nh\u00e2n ADHD \u1edf m\u1ecdi l\u1ee9a tu\u1ed5i. B\u1ea1n c\u00f3 th\u1ec3 th\u1eed c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n nh\u01b0 ch\u1ea1y, \u0111\u1ea1p xe v\u00e0 b\u01a1i l\u1ed9i. C\u00e1c b\u00e0i t\u1eadp n\u00e0y c\u0169ng gi\u00fap tr\u1ebb m\u1eafc ADHD gi\u1ea3i ph\u00f3ng n\u0103ng l\u01b0\u1ee3ng d\u01b0 th\u1eeba v\u00e0 ngh\u1ec9 ng\u01a1i t\u1ed1t h\u01a1n.<\/p>\n\n\n\n

6. Cho ph\u00e9p ph\u1ee5c h\u1ed3i sau R\u1ed1i lo\u1ea1n c\u0103ng th\u1eb3ng sau ch\u1ea5n th\u01b0\u01a1ng (PTSD) v\u00e0 Ch\u1ea5n th\u01b0\u01a1ng<\/h3>\n\n\n
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\n\n \n \n \n \n \n \"Senior\n <\/picture>\n\n<\/figure>\n<\/div>\n\n\n

PTSD c\u00f3 th\u1ec3 khi\u1ebfn cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y tr\u1edf n\u00ean kh\u00f3 l\u01b0\u1eddng. M\u1ed9t th\u00f3i quen t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n mang l\u1ea1i s\u1ef1 \u1ed5n \u0111\u1ecbnh, ki\u1ec3m so\u00e1t v\u00e0 c\u1ea3m gi\u00e1c ho\u00e0n th\u00e0nh. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 th\u00e0nh ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c ch\u1eefa l\u00e0nh PTSD v\u00e0 ch\u1ea5n th\u01b0\u01a1ng v\u00ec n\u00f3 gi\u00fap gi\u1ea3i ph\u00f3ng endorphin v\u00e0 \u1ed5n \u0111\u1ecbnh h\u1ec7 th\u1ea7n kinh. H\u1ec7 th\u1ea7n kinh t\u1ef1 ch\u1ee7 c\u00f3 hai nh\u00e1nh: <\/p>\n\n\n\n