At present, China's national fitness has also become a hot research field, and the relationship between fitness exercise and mental health has been paid more and more attention. However, China's research in this field has just started. Due to the lack of understanding, understanding and evaluation of foreign theoretical practice, the research is generally blind and repetitive.
1. Physical exercise promotes mental health
As an effective means to improve physical health, physical exercise will inevitably promote mental health. The test of this hypothesis first comes from clinical psychology. Some psychogenic diseases (such as peptic ulcer, essential hypertension, etc. ) Not only have their physical diseases been alleviated, but with the help of physical exercise, their psychology has also been significantly improved. At present, the research on physical exercise promoting mental health has made some innovative and valuable conclusions, which can be summarized as follows:
2. Physical exercise can promote intellectual development.
Fitness is an active activity process, and practitioners must organize their attention, consciously (observe), remember, think and imagine. Therefore, regular physical exercise can improve the central nervous system of human body, improve the coordination of excitation and inhibition of cerebral cortex, and strengthen the alternating conversion process of excitation and inhibition of nervous system. So as to improve the balance and accuracy of the cerebral cortex nervous system, promote the development of human perception, and improve the flexibility, coordination and reaction speed of brain thinking. Regular participation in fitness exercises can also develop people's ability in space and motion perception, make proprioception, gravity perception, touch, speed and height more accurate, and thus improve the tolerance of brain cells to work. Soviet scholar m? m？ Korjiawa uses computer tests to test babies born at 6 weeks. The results show that often helping infants to bend and stretch their right fingers can accelerate the maturity of the left hemisphere language center of the infant brain. In addition, fitness exercise can also relieve muscle tension and daily life tension, reduce anxiety level, relieve the internal mechanism of tension and improve the working ability of nervous system.
2. 1 Fitness exercise can improve self-awareness and self-confidence.
In the process of individual fitness exercise, due to the content, difficulty and goal of fitness, contact with other individuals who participate in fitness will inevitably evaluate their own behavior and image ability, while individuals' active participation in fitness exercise will generally promote positive self-perception. At the same time, the content of personal fitness activities is mostly selected according to their own interests and abilities, and they are generally well qualified for the content of fitness, which is conducive to enhancing self-confidence and self-esteem, and can seek comfort and satisfaction in fitness activities. A survey of 205 middle school students randomly selected in Fujian Province shows that students who often participate in fitness exercises have higher self-confidence than those who do not, which shows that fitness exercises have an impact on the establishment of self-confidence.
2.2 Fitness exercises can increase social interaction and help to form and improve interpersonal relationships. With the development of social economy and the acceleration of life rhythm.
Many people living in big cities are less and less in social contact, and the relationship between people tends to be indifferent. Therefore, fitness exercise has become the best form to increase contact with people. By participating in fitness exercises, people can feel close to each other, meet the needs of individual social communication, enrich and develop people's lifestyles, help individuals forget the troubles brought by work and life, and eliminate mental stress and loneliness. And in the fitness exercise, find like-minded bosom friends. So as to bring psychological benefits to individuals, which is conducive to the formation and improvement of interpersonal relationships.
2.3 Fitness exercise can reduce stress response.
Physical exercise can reduce stress response, because physical exercise can reduce the number and sensitivity of adrenergic receptors; In addition, regular physical exercise can reduce the physiological effects of specific stressors by lowering heart rate and blood pressure. Cobasa (1985) pointed out that physical exercise can reduce stress and tension, because physical exercise can exercise people's will and increase their psychological resilience. Dragon (1993) requires some adults with high stress response to participate in walking or jogging training or receive stress prevention training. The results show that the subjects who receive any training method are better than the control group in dealing with stress situations (that is, the subjects who do not receive any training method).
2.4 Fitness exercise can eliminate fatigue.
Fatigue is a comprehensive symptom, which is related to human physiological and psychological factors. When a person is in a negative mood when engaged in activities, or when the requirements of the task exceed the individual's ability, physical and psychological fatigue will soon appear. However, if you keep a good emotional state and ensure moderate activity intensity when you are engaged in fitness exercise, you can reduce fatigue. Research shows that fitness exercise can improve physiological functions such as maximum output and maximum muscle strength, and can reduce fatigue. Therefore, physical exercise has a particularly significant effect on the treatment of neurasthenia.
2.5 Fitness exercise can treat mental illness.
According to Ryan's survey (1983), among 1750 psychologists, 60% think that physical exercise should be used as a treatment to eliminate anxiety; 80% people think that physical exercise is an effective means to treat depression. At present, although the causes of some mental diseases and the basic mechanism why fitness exercise helps to eliminate mental diseases are still completely clear, fitness exercise has become popular abroad as a psychotherapy method. Bosscher( 1993) studied the therapeutic effects of two kinds of fitness exercises on hospitalized patients with severe depression. One way of activity is walking or jogging, and the other way is to combine football, volleyball and gymnastics to relax. The results showed that the patients in the jogging group reported a significant decrease in depression and physical symptoms, and reported an increase in self-esteem and a significant improvement in their physical condition. In contrast, patients in the mixed group did not report any physiological or psychological changes. It can be seen that aerobic exercise such as jogging or walking is more conducive to mental health. From 1992, Lafontaine and others analyzed the relationship between aerobic exercise and anxiety and depression from 1985 to 1990 (a study with strict experimental control). The results show that aerobic exercise can reduce anxiety and depression; It has therapeutic effect on long-term mild and moderate anxiety and depression; The higher the degree of anxiety and depression of exercisers before taking part in exercise, the greater the degree of benefit from fitness exercise; After physical exercise, even if the cardiovascular function is not improved, the degree of anxiety and depression may be reduced.
3. Mental health is beneficial to physical exercise.
People have paid attention to the fact that mental health is beneficial to physical exercise. Dr Herbert from the Medical College of the University of Southern California once did an experiment: 30 elderly people suffering from tension insomnia were divided into three groups: group A took 400 mg of carbamate sedative. Group B did not take medicine, but happily participated in fitness activities. Group C did not take medicine, but was forced to take part in some fitness exercises that they didn't like. The results show that group B has the best effect, and relaxing exercise is better than taking medicine. Group C has the worst effect, so it is better to take sedatives. This shows that psychological factors in fitness exercise will have obvious influence on fitness effect and medical effect. Especially in competitive competition, psychological factors play an increasingly important role in the competition. Mental health athletes are quick-thinking, focused, clear in appearance and quick and accurate in action, which is conducive to the high-level display of competitive ability; On the contrary, it is not conducive to the play of competitive level. Therefore, in the national fitness activities, it is very important for people to keep healthy psychology in fitness activities.
I have a member, Mr. Wang, who was sickly since childhood and suffered from chronic diseases such as bronchial asthma, allergic constitution and rhinitis shortly after birth. When he was in primary school, he called in sick at home half the time. In school, of course, the academic performance is average, and going to physical education class is totally physical and mental torture. Because of illness, he is more introverted than boys of his age. After graduating from college, he entered a private enterprise to do business. Because of introversion, my grades have been unable to get up. At the same time, he loves to eat and drink, eats a lot of high-fat and high-calorie foods, and has little physical activity, so he is fat on the one hand and high in blood fat on the other. Long-term suffering from bronchial asthma, allergic constitution, rhinitis and other chronic diseases, knee problems. Working conditions are getting worse and worse, and a physical fitness test of the company made him ashamed to meet people, which greatly damaged his self-confidence. He got up the courage to come to our fitness center and asked me to be his personal trainer. I just started coaching him to exercise twice a week. According to his physical condition, fitness purpose and hobbies, I made a complete exercise plan for him and a plan for him to limit his diet appropriately. Then I taught him to use instruments, helped him correct his movements, practiced with him and cheered him up. Three months later, his chronic diseases such as bronchial asthma, allergic constitution and rhinitis were relieved, his body posture was improved and his spirit was much better. He saw the benefits of physical exercise, increased the time to four times a week and controlled his diet more actively, and lost 5 kilograms in three months. During the physical examination, the blood lipid was also reduced a lot, and his doctor even suspected that the chemist had misused someone else's blood sample. After half a year, he can do 50 push-ups or 50 sit-ups in front of his colleagues. His personality is much more cheerful and his grades have improved obviously. After I stopped being his personal fitness trainer, we kept in touch. It's good to know that he still insisted on our fitness plan.
To sum up, I think:
1) Have a clear fitness purpose and strong fitness desire, have a desire for fitness before fitness exercise, and have the consciousness and enthusiasm to actively participate in fitness exercise, so as to avoid that? The passive state of the body against the heart? .
2) Pay attention to exercise and eliminate other thoughts. The focus is on how to breathe and how to master the correct fitness methods.
3) Try to make the fitness exercise easy. You can listen to music before fitness exercise, or you can find your relatives and close friends to participate in fitness exercise. Encourage each other in fitness activities to create a happy atmosphere.
4) Choose those fitness exercises that interest you. Pay special attention to some fitness activities such as fishing, hiking, mountain climbing, boating, skating and dancing, and try to combine fitness activities with entertainment activities.
5) Master psychological adjustment methods. Constantly adjust your mind. Psychological adjustment is not mysterious. Everyone can adjust their emotions, moods and wills. If we want to run, let's take a photo in front of the mirror in the room and tidy our hair and collar. Look at your face or stretch your arms and touch your bulging muscles. When I saw that my face was healed and my muscles were strong, I immediately cheered up. This is a positive psychological self-regulation. If you see yourself pale, black eyes and depressed in the mirror, then you think to yourself: You will feel good when you are outdoors. I'm not the kind of person who is depressed and easily surrendered by emotions? . So he straightened his chest and resolutely went out for a run. This is also a positive psychological self-regulation.
4. Conclusion
Physical exercise is closely related to mental health. They influence and restrict each other. Therefore, in the process of fitness exercise, we should grasp the interaction law between mental health and fitness exercise, and ensure the effect of healthy exercise with healthy psychology; Use fitness exercise to adjust people's psychological state and promote mental health. Make the whole people realize the relationship between fitness exercise and mental health, which will help people consciously participate in fitness exercise, adjust their emotions and promote their physical and mental health, so as to actively participate in the implementation of the national fitness plan.
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