{"id":9869,"date":"2022-02-08T12:41:00","date_gmt":"2022-02-08T12:41:00","guid":{"rendered":"https:\/\/www.swisslearning.com\/?p=9869"},"modified":"2022-02-08T13:09:56","modified_gmt":"2022-02-08T13:09:56","slug":"student-wellbeing-and-exercise-it-starts-with-one-small-step","status":"publish","type":"post","link":"https:\/\/stage.swisslearning.com\/uz\/news\/student-wellbeing-and-exercise-it-starts-with-one-small-step\/","title":{"rendered":"Talabalarning farovonligi va jismoniy mashqlari: bu kichik bir qadamdan boshlanadi"},"content":{"rendered":"<header class=\"entry-header\">\n<div class=\"row\">\n<p>O&#039;zingizga qanchalik tez-tez aytasiz: &quot;Men haqiqatan ham ko&#039;proq mashq qilishim kerak&quot;? Juda muntazammi? Xo&#039;sh, siz yolg&#039;iz emassiz. Zamonaviy hayot juda band bo&#039;lishi mumkin va mashg&#039;ulotlar ko&#039;pincha bizning band jadvallarimizdan voz kechish kerak bo&#039;lgan birinchi narsa yoki oxirgi qo&#039;shilishi kerak bo&#039;lgan narsadir.<img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-9875 alignleft\" src=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-300x197.jpg\" alt=\"\" width=\"300\" height=\"197\" srcset=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-300x197.jpg 300w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1024x671.jpg 1024w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-768x503.jpg 768w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1536x1007.jpg 1536w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2048x1342.jpg 2048w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-18x12.jpg 18w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Pandemiya tufayli yuzaga kelgan uzilishlar ko&#039;plab odamlar, shu jumladan kattalar ham, bolalar ham sport inshootlari yopilganligi, tadbirlar bekor qilingani va hatto tashqariga chiqishga cheklovlar qo&#039;yilgani sababli kamroq mashq qilishlarini anglatardi. Ayniqsa, yoshlar uchun mashqlar bilan bog&#039;liq tartib va odatlarni buzdi.<img decoding=\"async\" class=\"size-medium wp-image-9873 alignright\" src=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-300x199.jpg 300w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-1024x680.jpg 1024w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-768x510.jpg 768w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-1536x1021.jpg 1536w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-2048x1361.jpg 2048w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-4-18x12.jpg 18w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>O&#039;tgan oyda UNICEF tomonidan e&#039;lon qilingan hisobotda bolalar va yoshlar Kovid-19 ning ko&#039;p yillar davomida ularning ruhiy salomatligi va farovonligiga ta&#039;sirini his qilishlari mumkinligi haqida ogohlantiradi. Bu ruhiy salomatlik aysbergining faqat uchimi? UNICEFning 13-29 yoshdagi 8 444 nafar yoshlar o\u2018rtasida o\u2018tkazgan so\u2018roviga ko\u2018ra, 271 TP3T tashvish va 151 TP3T depressiyani boshdan kechirgan.<\/p>\n<p>O&#039;smirlarning ruhiy salomatligi bilan bog&#039;liq muammolarga e&#039;tibor bermaslik kattalarga cho&#039;zilgan oqibatlarga olib kelishi mumkin. Ammo biz yoshlarga ruhiy salomatligini yaxshilash va ularga g&#039;amxo&#039;rlik qilishda yordam berishimiz mumkin bo&#039;lgan bir qator tadbirlar mavjud, masalan, o&#039;qish, hammom qilish, nafas olish mashqlari yoki meditatsiya va, albatta, jismoniy mashqlar.<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-9871 alignleft\" src=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-300x197.jpg\" alt=\"\" width=\"300\" height=\"197\" srcset=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-300x197.jpg 300w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-1024x671.jpg 1024w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-768x503.jpg 768w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-1536x1007.jpg 1536w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-2048x1342.jpg 2048w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-2-18x12.jpg 18w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Jismoniy mashqlarning jismoniy salomatlik uchun foydalari keng ko&#039;lamli, jumladan, jismoniy tayyorgarlik va kuchni yaxshilash, shaklni saqlash va barqaror vaznni saqlash. Biz o&#039;zimizni yaxshi holatda his qilsak, o&#039;zimiz va qobiliyatlarimiz haqida ko&#039;proq ijobiy his qilamiz. Kayfiyat, dunyoqarash va o&#039;zini o&#039;zi qadrlash yaxshilanadi. Yoshlar uchun esa o\u2018z-o\u2018zini hurmat qilish ularning farovonligining kaliti bo\u2018lib, ularga stress, tashvish va bosimni yaxshiroq engish imkonini beradi, shunda ular yaxshi ijtimoiy munosabatlarga ega bo\u2018ladilar, ijobiy nuqtai nazarga ega bo\u2018ladilar va qiyinchiliklarga chidamli bo\u2018ladilar.<\/p>\n<p>Va bu hammasi emas! Jismoniy mashqlar ham aql bovar qilmaydigan miyani o&#039;zgartiruvchi ta&#039;sirga ega. Jismoniy mashqlar paytida chiqariladigan kimyoviy moddalar, endorfinlar deb nomlanuvchi, ijobiy his-tuyg&#039;ularni uyg&#039;otadi, bizni baxtli va quvvatli his qiladi, stress, tashvish va depressiyadan xalos bo&#039;lishga yordam beradi. Ruhiy salomatlik bilan bog&#039;liq muammolar ortib borayotgan bir paytda, biz bolalarni sog&#039;lom mashq qilish odatlarini rivojlantirishga qanchalik ko&#039;p rag&#039;batlantirsak, shuncha yaxshi. Bundan tashqari, ilmiy tadqiqotlar shuni ko&#039;rsatdiki, mashqlar o&#039;rganish, xotira, hushyorlik va diqqatni jamlashni yaxshilaydi. Albatta, biz har bir bola uchun shuni xohlaymizmi?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-9870 alignleft\" src=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1-225x300.jpeg 225w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1-768x1024.jpeg 768w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1-1152x1536.jpeg 1152w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1-9x12.jpeg 9w, https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-1.jpeg 1512w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/>Masalan, biz bilan mashg&#039;ulot o&#039;tkazganimizda <a href=\"https:\/\/www.beausoleil.ch\/\">Beau Soleil<\/a>ning chang&#039;i jamoasi, talabalar erta uyg&#039;onib, kunni 15 daqiqa cho&#039;zish va yumshoq yugurish bilan boshlashadi. Ularning barchasi to&#039;g&#039;ri, sog&#039;lom nonushta qilishadi va tog&#039;da kun bo&#039;yi ochiq havoda mashq qilishga tayyor. Bir talaba: &quot;Agar maktab kunlarida uyg&#039;onganimda va mashq qilsam, birinchi darsda hushyorroq bo&#039;lardim va diqqatimni ancha yaxshi to&#039;plagan bo&#039;lardim&quot;, dedi. U boshiga mixga urilgan.<\/p>\n<p>Yaxshi xabar shundaki, yoshlar foyda olish uchun elita sportchilar darajasidagi chiqishlarni qo&#039;yishlari shart emas; har qanday mashq yo&#039;qdan yaxshiroqdir. Vendi Suzuki, neyrobilim va Nyu-York universitetining nevroplastiklik bo&#039;yicha global eksperti, &quot;Hatto bitta mashq miyangiz va idrokingizga kataral ta&#039;sir ko&#039;rsatishi mumkin&quot;, dedi. Uni kuzatishga arziydi <a href=\"https:\/\/www.youtube.com\/watch?v=BHY0FxzoKZE\">TED suhbati<\/a> ko&#039;proq ma&#039;lumot olish uchun.<\/p>\n<p>Xo&#039;sh, ota-onalar bolalarni faolroq bo&#039;lishga undash va jismoniy mashqlar samarasini olish uchun nima qilishlari mumkin? Sizni ilhomlantiradigan ba&#039;zi fikrlar:<\/p>\n<ul>\n<li>Kundalik qadamlarni kuzatish uchun sog&#039;liq uchun ilovalardan foydalanish bolalarni faol bo&#039;lishga undashi va undashi mumkin.<\/li>\n<li>Maktabdan oldin, bolangiz bilan 10 daqiqalik engil mashqda siqib chiqishga harakat qiling. Bu cho&#039;zish yoki oddiy yoga tartibi bo&#039;lishi mumkin.<\/li>\n<li>Agar bu imkoniyat bo&#039;lsa, maktabga piyoda yoki velosipedda borishni o&#039;ylab ko&#039;ring.<\/li>\n<li>Bolalarni har 25 daqiqalik o&#039;qishdan so&#039;ng besh daqiqalik tanaffusga va kichikroq harakatlanishga, tez yurishga, cho&#039;zilishga yoki hatto kichikroq bolalar uchun yulduzcha sakrashga taklif qiling.<\/li>\n<li>Farzandingizni ba&#039;zi yumushlarni bajarishga undashga harakat qiling! Ha, bular ham hisobga olinadi va mas&#039;uliyat, yordam berish va mehribonlikni rivojlantirish, shuningdek, harakatlanishning ajoyib usuli.<\/li>\n<\/ul>\n<p>Mari Uilyams Cozzarolo tomonidan, farovonlik rahbari <a href=\"https:\/\/www.beausoleil.ch\/\">Alpin Beau Soleil kolleji<\/a><\/p>\n<\/div>\n<\/header>\n<div class=\"row\">\n<div class=\"entry-ft col-md-12 text-center\">\n<div class=\"tags-links\">\n<div class=\"row\"><\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>How often do you say to yourself, \u2018I really must do more exercise\u2019? Fairly regularly? Well, you\u2019re certainly not alone. Modern life can be overwhelmingly busy, and exercise is often the first thing to be dropped from, or the last thing to be added to, our busy schedules. The disruptions caused by the pandemic meant [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":9874,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":["post-9869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Student wellbeing and exercise: it starts with one small step<\/title>\n<meta name=\"description\" content=\"Student wellbeing and exercise: it starts with one small step\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"uz_UZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Student wellbeing and exercise: it starts with one small step\" \/>\n<meta property=\"og:description\" content=\"Student wellbeing and exercise: it starts with one small step\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.swisslearning.com\/uz\/news\/student-wellbeing-and-exercise-it-starts-with-one-small-step\/\" \/>\n<meta property=\"og:site_name\" content=\"Swiss Learning\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/swisslearning\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-08T12:41:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-08T13:09:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.swisslearning.com\/wp-content\/uploads\/2022\/02\/Wellbeing-article-5-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Isabelle\" 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