Vừa đi bộ vừa nghe nhạc có tốt không: lợi ích và rủi ro

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V\u1eeba \u0111i b\u1ed9 v\u1eeba nghe nh\u1ea1c c\u00f3 t\u1ed1t kh\u00f4ng? C\u00e2u tr\u1ea3 l\u1eddi l\u00e0 c\u00f3, nh\u01b0ng b\u1ea1n c\u1ea7n hi\u1ec3u r\u00f5 c\u00e1ch l\u00e0m \u0111\u00fang. \u00c1nh s\u00e1ng t\u1eeb c\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y cho th\u1ea5y \u00e2m nh\u1ea1c v\u1edbi nh\u1ecbp \u0111\u1ed9 120\u2013180 BPM (nh\u1ecbp/ph\u00fat) gi\u00fap t\u0103ng c\u01b0\u1eddng tinh th\u1ea7n, gi\u1ea3m m\u1ec7t m\u1ecfi v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t h\u1ec7 tim m\u1ea1ch ^[1]. Tuy nhi\u00ean, nghe nh\u1ea1c qu\u00e1 to ho\u1eb7c \u1edf n\u01a1i giao th\u00f4ng \u0111\u00f4ng \u0111\u00fac c\u00f3 th\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng th\u00ednh gi\u00e1c v\u00e0 t\u0103ng nguy c\u01a1 tai n\u1ea1n. B\u00e0i n\u00e0y s\u1ebd gi\u1ea3i th\u00edch c\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a \u00e2m nh\u1ea1c khi v\u1eadn \u0111\u1ed9ng, nh\u1eefng l\u1ee3i \u00edch c\u1ee5 th\u1ec3, r\u1ee7i ro c\u1ea7n tr\u00e1nh, v\u00e0 h\u01b0\u1edbng d\u1eabn th\u1ef1c t\u1ebf \u0111\u1ec3 b\u1ea1n nghe nh\u1ea1c an to\u00e0n.

V\u00ec sao \u00e2m nh\u1ea1c t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn s\u1ee9c kh\u1ecfe khi v\u1eadn \u0111\u1ed9ng

\u00c2m nh\u1ea1c kh\u00f4ng ch\u1ec9 l\u00e0 gi\u1ea3i tr\u00ed\u2014n\u00f3 th\u1ef1c s\u1ef1 thay \u0111\u1ed5i c\u00e1ch c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng. Khi nghe nh\u1ea1c trong l\u00fac \u0111i b\u1ed9, n\u00e3o b\u1ed9 gi\u1ea3i ph\u00f3ng serotonin (hormon h\u1ea1nh ph\u00fac) v\u00e0 noradrenaline (ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh t\u0103ng c\u01b0\u1eddng ch\u00fa \u00fd), l\u00e0m cho b\u1ea1n c\u1ea3m th\u1ea5y s\u1ea3ng kho\u00e1i h\u01a1n ^[2]. \u0110\u1ed3ng th\u1eddi, nh\u1ea1c \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp t\u1edbi h\u1ec7 tim m\u1ea1ch\u2014c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y \u00e2m nh\u1ea1c nhanh t\u0103ng t\u1ea7n su\u1ea5t tim v\u00e0 k\u00edch ho\u1ea1t h\u1ec7 th\u1ed1ng th\u1ea7n kinh giao c\u1ea3m, trong khi nh\u1ea1c ch\u1eadm ho\u1eb7c thi\u00ean nhi\u00ean l\u1ea1i c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3m c\u0103ng th\u1eb3ng qua \u0111\u01b0\u1eddng d\u1eabn ph\u00f3 giao c\u1ea3m ^{[3] [4]}.

C\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng c\u1ee7a nh\u1ea1c tr\u00ean n\u00e3o b\u1ed9 v\u00e0 h\u1ec7 tim m\u1ea1ch

Khi b\u1ea1n nghe nh\u1ea1c c\u00f3 nh\u1ecbp \u0111i\u1ec7u, ph\u1ea7n auditory cortex c\u1ee7a n\u00e3o li\u00ean k\u1ebft v\u1edbi motor cortex, khi\u1ebfn c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n \”\u0111\u1ed3ng b\u1ed9\” v\u1edbi nh\u1ea1c m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean. \u0110i\u1ec1u n\u00e0y g\u1ecdi l\u00e0 entrainment\u2014l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng m\u00e0 c\u00e1c nh\u1ecbp \u0111\u1ed9 ngo\u00e0i (\u00e2m thanh) \u1ea3nh h\u01b0\u1edfng t\u1edbi c\u00e1c nh\u1ecbp \u0111\u1ed9 b\u00ean trong (nh\u1ecbp tim, nh\u1ecbp h\u00f4 h\u1ea5p). K\u1ebft qu\u1ea3 l\u00e0 tim b\u1ea1n nh\u1ecbp nh\u00e0ng theo \u00e2m nh\u1ea1c, gi\u00fap duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u1ed5n \u0111\u1ecbnh m\u00e0 kh\u00f4ng g\u00e2y qu\u00e1 t\u1ea3i ^[5].

Nh\u1ecbp \u0111\u1ed9 nh\u1ea1c gi\u00fap \u0111i\u1ec1u h\u00f2a nh\u1ecbp t\u1eadp luy\u1ec7n th\u1ebf n\u00e0o

Kho\u1ea3ng 61% ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 h\u1eb1ng ng\u00e0y s\u1eed d\u1ee5ng tai nghe khi v\u1eadn \u0111\u1ed9ng ^[6]. L\u00fd do? Nh\u1ea1c v\u1edbi nh\u1ecbp \u0111\u1ed9 100\u2013120 b\u01b0\u1edbc/ph\u00fat ph\u00f9 h\u1ee3p ho\u00e0n h\u1ea3o v\u1edbi t\u1ed1c \u0111\u1ed9 b\u01b0\u1edbc \u0111i \u0111\u1ec1u \u0111\u1eb7n c\u1ee7a con ng\u01b0\u1eddi. N\u1ebfu ch\u1ecdn nh\u1ea1c nhanh h\u01a1n (120\u2013180 BPM), b\u1ea1n s\u1ebd t\u1ef1 \u0111\u1ed9ng t\u0103ng t\u1ed1c \u0111\u1ed9 v\u00e0 n\u0103ng su\u1ea5t m\u00e0 kh\u00f4ng c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi nh\u01b0 v\u1eady ^[1]. Hi\u1ec7u \u1ee9ng n\u00e0y g\u1ecdi l\u00e0 \”rhythmic synchronization\”\u2014c\u01a1 th\u1ec3 b\u1ea1n t\u1ef1 \u0111\u1ed9ng \u0111i\u1ec1u ch\u1ec9nh b\u01b0\u1edbc ch\u00e2n \u0111\u1ec3 kh\u1edbp v\u1edbi nh\u1ecbp c\u1ee7a b\u00e0i h\u00e1t, gi\u00fap b\u1ea1n ch\u1ea1y ho\u1eb7c \u0111i b\u1ed9 l\u00e2u h\u01a1n m\u00e0 v\u1eabn c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i.

Nh\u1eefng l\u1ee3i \u00edch ch\u00ednh c\u1ee7a vi\u1ec7c nghe nh\u1ea1c khi \u0111i b\u1ed9

Nghe nh\u1ea1c khi \u0111i b\u1ed9 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch c\u1ee5 th\u1ec3 cho c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed b\u1ea1n. T\u1eeb gi\u1ea3m m\u1ec7t m\u1ecfi \u0111\u1ebfn c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t tim m\u1ea1ch, \u00e2m nh\u1ea1c l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5 \”t\u1ef1 nhi\u00ean\” gi\u00fap n\u00e2ng cao ch\u1ea5t l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n m\u00e0 kh\u00f4ng c\u1ea7n th\u00eam s\u1ee9c m\u1ea1nh hay \u00fd ch\u00ed. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ba l\u1ee3i \u00edch quan tr\u1ecdng nh\u1ea5t m\u00e0 b\u1ea1n n\u00ean bi\u1ebft.

T\u0103ng tinh th\u1ea7n v\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi

M\u1ed9t trong nh\u1eefng l\u1ee3i \u00edch tr\u1ef1c ti\u1ebfp nh\u1ea5t c\u1ee7a \u00e2m nh\u1ea1c l\u00e0 gi\u1ea3m c\u1ea3m gi\u00e1c m\u1ec7t m\u1ecfi. Khi b\u1ea1n nghe nh\u1eefng b\u00e0i h\u00e1t y\u00eau th\u00edch, n\u00e3o b\u1ed9 t\u1eadp trung v\u00e0o giai \u0111i\u1ec7u thay v\u00ec c\u1ea3m gi\u00e1c m\u1ec7t \u1edf ch\u00e2n ho\u1eb7c \u0111au c\u01a1. Hi\u1ec7u \u1ee9ng n\u00e0y g\u1ecdi l\u00e0 \”dissociation\” trong t\u00e2m l\u00fd h\u1ecdc v\u1eadn \u0111\u1ed9ng\u2014b\u1ea1n c\u01a1 b\u1ea3n l\u00e0 l\u00e3ng qu\u00ean n\u1ed7i \u0111au \u0111\u1ec3 t\u1eadp trung v\u00e0o ni\u1ec1m vui. Ngo\u00e0i ra, \u00e2m nh\u1ea1c t\u0103ng ti\u1ebft serotonin, hormon g\u1eafn li\u1ec1n v\u1edbi c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac, n\u00ean b\u1ea1n c\u1ea3m th\u1ea5y h\u1ee9ng kh\u1edfi h\u01a1n khi t\u1eadp luy\u1ec7n ^[2].

Duy tr\u00ec nh\u1ecbp \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n h\u01a1n

M\u1ed9t l\u1ee3i \u00edch \u00edt \u0111\u01b0\u1ee3c n\u00f3i t\u1edbi nh\u01b0ng v\u00f4 c\u00f9ng quan tr\u1ecdng l\u00e0 vi\u1ec7c gi\u1eef nh\u1ecbp \u0111\u1ed9 \u0111\u1ec1u \u0111\u1eb7n. Khi \u0111i b\u1ed9 m\u00e0 kh\u00f4ng c\u00f3 \u00e2m nh\u1ea1c, c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd t\u1eeb t\u1eeb ch\u1eadm l\u1ea1i ho\u1eb7c t\u0103ng t\u1ed1c m\u1ed9t c\u00e1ch v\u00f4 \u00fd. Tuy nhi\u00ean, khi c\u00f3 \u00e2m nh\u1ea1c, nh\u1ecbp \u0111i\u1ec7u c\u1ee7a b\u00e0i h\u00e1t bu\u1ed9c b\u1ea1n ph\u1ea3i duy tr\u00ec c\u00f9ng t\u1ed1c \u0111\u1ed9. \u0110\u00e2y l\u00e0 c\u00e1ch m\u00e0 HLV th\u1ec3 thao nhi\u1ec1u n\u0103m nay s\u1eed d\u1ee5ng\u2014h\u1ecd g\u1ecdi l\u00e0 \”pacing strategy\”. K\u1ebft qu\u1ea3 l\u00e0 b\u1ea1n ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3 h\u01a1n, \u0111\u1ea1t \u0111\u01b0\u1ee3c kho\u1ea3ng c\u00e1ch/th\u1eddi gian m\u1ee5c ti\u00eau d\u1ec5 d\u00e0ng h\u01a1n, v\u00e0 c\u1ea3m th\u1ea5y \u00edt m\u1ec7t m\u1ecfi h\u01a1n so v\u1edbi khi t\u1eadp m\u00e0 kh\u00f4ng c\u00f3 \u00e2m nh\u1ea1c.

C\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch th\u00f4ng qua \u00e2m nh\u1ea1c

Ngo\u00e0i t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp tr\u00ean tinh th\u1ea7n, \u00e2m nh\u1ea1c c\u00f2n gi\u00fap c\u1ea3i thi\u1ec7n \u0111\u1ed9 \u0111\u00e0n h\u1ed3i c\u1ee7a h\u1ec7 tim m\u1ea1ch. C\u00e1c nghi\u00ean c\u1ee9u g\u1ea7n \u0111\u00e2y t\u1eeb Harvard Health Publishing v\u00e0 European Heart Journal cho th\u1ea5y \u00e2m nh\u1ea1c t\u0103ng \”heart rate variability\” (HRV)\u2014ch\u1ec9 s\u1ed1 s\u1ee9c kh\u1ecfe tim m\u1ea1ch ^[7]. Khi nghe nh\u1ea1c nhanh, tim b\u1ea1n \u0111\u1ea1t m\u1ee5c ti\u00eau c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n m\u00e0 kh\u00f4ng qu\u00e1 t\u1ea3i. Khi nghe nh\u1ea1c ch\u1eadm sau t\u1eadp luy\u1ec7n, b\u1ea1n gi\u00fap tim h\u1ed3i ph\u1ee5c nhanh h\u01a1n. \u0110\u00e2y l\u00e0 l\u00fd do nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p th\u01b0\u1eddng nghe nh\u1ea1c tr\u01b0\u1edbc, trong, v\u00e0 sau t\u1eadp luy\u1ec7n.

Nh\u1eefng r\u1ee7i ro v\u00e0 l\u01b0u \u00fd khi nghe nh\u1ea1c l\u00fac \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi

Tuy nhi\u00ean, nghe nh\u1ea1c khi \u0111i b\u1ed9 c\u0169ng ti\u1ec1m \u1ea9n r\u1ee7i ro m\u00e0 b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c b\u1ecf qua. B\u00e0i n\u00e0y s\u1ebd ch\u1ec9 ra nh\u1eefng m\u1ed1i nguy h\u1ea1i c\u1ee5 th\u1ec3, t\u1eeb tai n\u1ea1n giao th\u00f4ng \u0111\u1ebfn t\u1ed5n th\u01b0\u01a1ng th\u00ednh gi\u00e1c, \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 \u0111i b\u1ed9 an to\u00e0n h\u01a1n.

M\u1ea5t t\u1eadp trung giao th\u00f4ng v\u00e0 nguy hi\u1ec3m an to\u00e0n \u0111\u01b0\u1eddng ph\u1ed1

Khi \u0111eo tai nghe, b\u1ea1n m\u1ea5t kh\u1ea3 n\u0103ng nghe nh\u1eefng c\u1ea3nh b\u00e1o xung quanh\u2014ti\u1ebfng xe v\u01b0\u1ee3t, ti\u1ebfng c\u00f2i c\u1ea3nh s\u00e1t, ho\u1eb7c ti\u1ebfng h\u00e9t c\u1ea3nh b\u00e1o t\u1eeb ng\u01b0\u1eddi kh\u00e1c. Theo Lu\u1eadt Tr\u1eadt t\u1ef1, An to\u00e0n Giao th\u00f4ng \u0110\u01b0\u1eddng B\u1ed9 2024 (c\u00f3 hi\u1ec7u l\u1ef1c t\u1eeb 1/1/2025), \u0111eo tai nghe khi tham gia giao th\u00f4ng l\u00e0 h\u00e0nh vi b\u1ecb c\u1ea5m ^[8]. Th\u1ed1ng k\u00ea cho th\u1ea5y ng\u01b0\u1eddi \u0111eo tai nghe c\u00f3 nguy c\u01a1 tai n\u1ea1n cao h\u01a1n, \u0111\u1eb7c bi\u1ec7t \u1edf nh\u1eefng khu v\u1ef1c giao th\u00f4ng \u0111\u00f4ng \u0111\u00fac. B\u1ea1n c\u00f3 th\u1ec3 kh\u00f4ng nghe th\u1ea5y xe c\u1ee9u th\u01b0\u01a1ng, xe c\u1ea3nh s\u00e1t, ho\u1eb7c ti\u1ebfng xe v\u01b0\u1ee3t ph\u00eda sau\u2014nh\u1eefng t\u00ecnh hu\u1ed1ng c\u00f3 th\u1ec3 g\u00e2y th\u01b0\u01a1ng t\u00edch nghi\u00eam tr\u1ecdng ho\u1eb7c t\u1eed vong.

T\u1ed5n th\u01b0\u01a1ng th\u00ednh gi\u00e1c t\u1eeb \u00e2m l\u01b0\u1ee3ng qu\u00e1 to

M\u1ed9t r\u1ee7i ro d\u00e0i h\u1ea1n nh\u01b0ng r\u1ea5t n\u1eb7ng n\u1ec1 l\u00e0 t\u1ed5n th\u01b0\u01a1ng th\u00ednh gi\u00e1c. C\u00e1c t\u1ebf b\u00e0o c\u1ea3m gi\u00e1c b\u00ean trong tai (hair cells) c\u00f3 th\u1ec3 b\u1ecb t\u1ed5n th\u01b0\u01a1ng b\u1edfi ti\u1ebfng \u1ed3n l\u1edbn, v\u00e0 ch\u00fang kh\u00f4ng th\u1ec3 t\u00e1i t\u1ea1o sau khi b\u1ecb t\u1ed5n th\u01b0\u01a1ng ^[9]. Theo WHO, quy t\u1eafc an to\u00e0n l\u00e0 \”60\u201360\”: nghe \u1edf m\u1ee9c 60% \u00e2m l\u01b0\u1ee3ng t\u1ed1i \u0111a c\u1ee7a thi\u1ebft b\u1ecb trong t\u1ed1i \u0111a 60 ph\u00fat tr\u01b0\u1edbc khi ngh\u1ec9 ng\u01a1i ^[10]. \u0110\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n, m\u1ee9c 85 dB (nh\u01b0 ti\u1ebfng giao th\u00f4ng \u0111\u00f4ng \u0111\u00fac) c\u00f3 th\u1ec3 g\u00e2y h\u1ea1i sau 8 gi\u1edd ti\u1ebfp x\u00fac li\u00ean t\u1ee5c, trong khi 100 dB (\u00e2m l\u01b0\u1ee3ng cao tr\u00ean tai nghe) ch\u1ec9 c\u1ea7n 15 ph\u00fat \u0111\u1ec3 g\u00e2y t\u1ed5n th\u01b0\u01a1ng. \u0110\u1ed1i v\u1edbi tr\u1ebb em, WHO khuy\u1ebfn c\u00e1o ch\u1ec9 n\u00ean nghe \u1edf m\u1ee9c d\u01b0\u1edbi 75 dB v\u00e0 kh\u00f4ng qu\u00e1 40 gi\u1edd m\u1ed7i tu\u1ea7n ^[11].

Khi n\u00e0o kh\u00f4ng n\u00ean \u0111eo tai nghe khi t\u1eadp

C\u00f3 nhi\u1ec1u t\u00ecnh hu\u1ed1ng b\u1ea1n n\u00ean tr\u00e1nh \u0111eo tai nghe ho\u00e0n to\u00e0n:

• \u0110i b\u1ed9 \u1edf n\u01a1i giao th\u00f4ng \u0111\u00f4ng \u0111\u00fac (\u0111\u01b0\u1eddng ph\u1ed1 ch\u00ednh, ng\u00e3 ba, ng\u00e3 t\u01b0): m\u1ea5t kh\u1ea3 n\u0103ng nghe giao th\u00f4ng l\u00e0 nguy hi\u1ec3m

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• T\u1eadp luy\u1ec7n khi m\u1ec7t qu\u00e1 (sau ng\u00e0y l\u00e0m vi\u1ec7c n\u1eb7ng): tai nghe c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n thi\u1ebfu t\u1eadp trung v\u00e0o c\u01a1 th\u1ec3, d\u1ec5 g\u00e2y ch\u1ea5n th\u01b0\u01a1ng

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• \u0110i b\u1ed9 l\u00fac tr\u1eddi t\u1ed1i ho\u1eb7c s\u01b0\u01a1ng m\u00f9: kh\u1ea3 n\u0103ng quan s\u00e1t \u0111\u00e3 k\u00e9m, tai nghe l\u1ea1i khi\u1ebfn b\u1ea1n kh\u00f4ng nghe c\u1ea3nh b\u00e1o t\u1eeb xung quanh

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• Khi c\u00f3 t\u00ecnh tr\u1ea1ng vi\u00eam tai ho\u1eb7c nhi\u1ec5m tr\u00f9ng: tai nghe s\u1ebd l\u00e0m ch\u1ee9ng tr\u1ea1ng t\u1ed3i t\u1ec7 h\u01a1n

H\u01b0\u1edbng d\u1eabn th\u1ef1c t\u1ebf: c\u00e1ch nghe nh\u1ea1c an to\u00e0n khi \u0111i b\u1ed9

Bi\u1ebft \u0111\u01b0\u1ee3c l\u1ee3i \u00edch v\u00e0 r\u1ee7i ro, c\u00e2u h\u1ecfi l\u1edbn l\u00e0: b\u1ea1n n\u00ean l\u00e0m g\u00ec \u0111\u1ec3 nghe nh\u1ea1c an to\u00e0n? Ph\u1ea7n n\u00e0y cung c\u1ea5p nh\u1eefng g\u1ee3i \u00fd c\u1ee5 th\u1ec3, t\u1eeb c\u00e1ch ch\u1ecdn \u00e2m l\u01b0\u1ee3ng \u0111\u1ebfn lo\u1ea1i tai nghe ph\u00f9 h\u1ee3p.

Ch\u1ecdn m\u1ee9c \u00e2m l\u01b0\u1ee3ng v\u00e0 lo\u1ea1i nh\u1ea1c ph\u00f9 h\u1ee3p

\u0110\u1ec3 b\u1ea3o v\u1ec7 th\u00ednh gi\u00e1c, tu\u00e2n th\u1ee7 quy t\u1eafc 60\u201360 l\u00e0 n\u1ec1n t\u1ea3ng: nghe \u1edf m\u1ee9c 60% \u00e2m l\u01b0\u1ee3ng t\u1ed1i \u0111a trong t\u1ed1i \u0111a 60 ph\u00fat tr\u01b0\u1edbc khi c\u1ea7n ngh\u1ec9 ng\u01a1i ^[10]. Tr\u00ean \u0111a s\u1ed1 thi\u1ebft b\u1ecb, 60% \u00e2m l\u01b0\u1ee3ng t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 70\u201375 dB\u2014m\u1ed9t m\u1ee9c an to\u00e0n l\u00e2u d\u00e0i. B\u1ea1n c\u00f3 th\u1ec3 ki\u1ec3m tra b\u1eb1ng \”60-60 rule test\”: n\u1ebfu ai \u0111\u00f3 t\u1eeb kho\u1ea3ng 60 cm (2 feet) ti\u1ebfp t\u1ee5c c\u1ea7n n\u00f3i to h\u01a1n \u0111\u1ec3 b\u1ea1n nghe r\u00f5, c\u00f3 ngh\u0129a b\u1ea1n \u0111ang nghe qu\u00e1 to.

V\u1ec1 lo\u1ea1i nh\u1ea1c, ch\u1ecdn nh\u1eefng b\u00e0i h\u00e1t c\u00f3 nh\u1ecbp \u0111\u1ed9 100\u2013180 BPM \u0111\u1ec3 kh\u1edbp v\u1edbi t\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9. C\u00e1c playlist ch\u1ea1y b\u1ed9 c\u00f4ng c\u1ed9ng (tr\u00ean Spotify, Apple Music) th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eafp x\u1ebfp theo nh\u1ecbp \u0111\u1ed9 s\u1eb5n, n\u00ean b\u1ea1n ch\u1ec9 c\u1ea7n t\u00ecm m\u1ed9t playlist ph\u00f9 h\u1ee3p v\u1edbi t\u1ed1c \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u1ee7a m\u00ecnh.

C\u00e1ch ch\u1ecdn tai nghe an to\u00e0n giao th\u00f4ng

Thay v\u00ec d\u00f9ng tai nghe over-ear ho\u1eb7c in-ear kh\u00e9p k\u00edn (gi\u1ea3m kh\u1ea3 n\u0103ng nghe xung quanh), h\u00e3y \u01b0u ti\u00ean c\u00e1c lo\u1ea1i sau:

• Tai nghe xuy\u00ean \u00e2m (ambient/open-ear): cho ph\u00e9p b\u1ea1n nghe \u00e2m nh\u1ea1c v\u1eeba v\u1eeba nghe l\u01b0u l\u01b0\u1ee3ng giao th\u00f4ng xung quanh

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• Tai nghe m\u1ed9t b\u00ean: ch\u1ec9 \u0111eo m\u1ed9t tai \u0111\u1ec3 nghe nh\u1ea1c, \u0111\u1ec3 m\u1ed9t tai m\u1edf ho\u00e0n to\u00e0n cho giao th\u00f4ng

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• Bone conduction earbuds: truy\u1ec1n \u00e2m thanh qua x\u01b0\u01a1ng h\u00e0m, \u0111\u1ec3 m\u1edf ho\u00e0n to\u00e0n l\u1ed7 tai \u0111\u1ec3 nghe xung quanh

Nh\u1eefng l\u1ef1a ch\u1ecdn n\u00e0y cho ph\u00e9p b\u1ea1n t\u1eadn h\u01b0\u1edfng \u00e2m nh\u1ea1c m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c nh\u1eadn th\u1ee9c v\u1ec1 m\u00f4i tr\u01b0\u1eddng xung quanh.

Nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn ng\u01b0\u1eddi m\u1edbi th\u01b0\u1eddng m\u1eafc ph\u1ea3i

Ng\u01b0\u1eddi m\u1edbi t\u1eadp th\u01b0\u1eddng m\u1eafc ph\u1ea3i c\u00e1c sai l\u1ea7m n\u00e0y:

• Nghe qu\u00e1 to l\u1ea7n \u0111\u1ea7u ti\u00ean: c\u1ea3m th\u1ea5y h\u1ee9ng kh\u1edfi n\u00ean t\u0103ng \u00e2m l\u01b0\u1ee3ng l\u00ean m\u1ee9c t\u1ed1i \u0111a. K\u1ebft qu\u1ea3: \u0111au tai sau v\u00e0i ph\u00fat, ho\u1eb7c t\u1ed5n th\u01b0\u01a1ng th\u00ednh gi\u00e1c d\u00e0i h\u1ea1n

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• Kh\u00f4ng bao gi\u1edd d\u1eebng tai nghe: nghe 24/7 kh\u00f4ng \u0111\u1ec3 tai ngh\u1ec9 ng\u01a1i. Theo quy t\u1eafc WHO, tai c\u1ea7n ngh\u1ec9 sau m\u1ed7i 60 ph\u00fat nghe

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• Ch\u1ecdn nh\u1ea1c qu\u00e1 nhanh: b\u1ea1n t\u0103ng t\u1ed1c qu\u00e1 nhanh v\u00e0 c\u1ea3m th\u1ea5y m\u1ec7t h\u01a1n b\u00ecnh th\u01b0\u1eddng. Nh\u1ea1c 100\u2013120 BPM th\u01b0\u1eddng l\u00e0 \u0111i\u1ec3m kh\u1edfi \u0111\u1ea7u t\u1ed1t nh\u1ea5t

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• \u0110eo tai nghe l\u00fac v\u1eeba th\u1ee9c d\u1eady ho\u1eb7c r\u1ea5t m\u1ec7t: c\u01a1 th\u1ec3 b\u1ea1n ch\u01b0a s\u1eb5n s\u00e0ng cho t\u1eadp luy\u1ec7n, tai nghe khi\u1ebfn b\u1ea1n \u0111\u1ea9y qu\u00e1 s\u1ee9c

Khi n\u00e0o n\u00ean nghe nh\u1ea1c, khi n\u00e0o n\u00ean im l\u1eb7ng

Th\u1ec9nh tho\u1ea3ng, b\u1ea1n n\u00ean t\u1eadp luy\u1ec7n kh\u00f4ng tai nghe. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n k\u1ebft n\u1ed1i v\u1edbi thi\u00ean nhi\u00ean, nghe nh\u1ecbp h\u00f4 h\u1ea5p t\u1ef1 nhi\u00ean c\u1ee7a m\u00ecnh, v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 c\u00e2n b\u1eb1ng t\u00e2m l\u00fd. Ngo\u00e0i ra, t\u1eadp kh\u00f4ng nh\u1ea1c gi\u00fap b\u1ea1n ph\u00e1t tri\u1ec3n s\u1ee9c b\u1ec1n t\u00e2m l\u00fd\u2014b\u1ea1n kh\u00f4ng ph\u1ee5 thu\u1ed9c v\u00e0o \u00e2m nh\u1ea1c \u0111\u1ec3 t\u1eadp luy\u1ec7n. G\u1ee3i \u00fd: h\u00e3y c\u00e2n b\u1eb1ng gi\u1eefa 3-4 l\u1ea7n t\u1eadp luy\u1ec7n v\u1edbi nh\u1ea1c v\u00e0 1 l\u1ea7n t\u1eadp luy\u1ec7n kh\u00f4ng nh\u1ea1c m\u1ed7i tu\u1ea7n.

—

K\u1ebft lu\u1eadn

V\u1eeba \u0111i b\u1ed9 v\u1eeba nghe nh\u1ea1c c\u00f3 t\u1ed1t n\u1ebfu b\u1ea1n tu\u00e2n th\u1ee7 nh\u1eefng nguy\u00ean t\u1eafc an to\u00e0n. \u00c2m nh\u1ea1c gi\u00fap t\u0103ng tinh th\u1ea7n, gi\u1ea3m m\u1ec7t m\u1ecfi, duy tr\u00ec nh\u1ecbp \u0111\u1ed9 \u0111\u1ec1u \u0111\u1eb7n, v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe tim m\u1ea1ch. Tuy nhi\u00ean, b\u1ea1n ph\u1ea3i nghe \u1edf m\u1ee9c \u00e2m l\u01b0\u1ee3ng v\u1eeba ph\u1ea3i (60% c\u00f4ng su\u1ea5t), ch\u1ecdn tai nghe xuy\u00ean \u00e2m ho\u1eb7c ch\u1ec9 \u0111eo m\u1ed9t b\u00ean tai \u0111\u1ec3 nghe giao th\u00f4ng an to\u00e0n, tr\u00e1nh \u0111eo tai nghe \u1edf n\u01a1i \u0111\u00f4ng \u0111\u00fac, v\u00e0 \u0111\u1ec3 tai ngh\u1ec9 ng\u01a1i \u0111\u1ecbnh k\u1ef3. Th\u00f4ng tin trong b\u00e0i mang t\u00ednh tham kh\u1ea3o\u2014n\u1ebfu b\u1ea1n c\u00f3 b\u1ea5t k\u1ef3 v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe ho\u1eb7c th\u00ednh gi\u00e1c n\u00e0o, h\u00e3y t\u01b0 v\u1ea5n v\u1edbi chuy\u00ean gia y t\u1ebf ho\u1eb7c b\u00e1c s\u0129 tai m\u0169i h\u1ecdng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u.

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^[6]: Runner’s World Survey (2016) \u2014 Kho\u1ea3ng 61% ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 h\u1eb1ng ng\u00e0y s\u1eed d\u1ee5ng tai nghe\n^[1]: Exercise physiology research (2023) \u2014 \u00c2m nh\u1ea1c 120\u2013180 BPM t\u0103ng cadence v\u00e0 gi\u1ea3m m\u1ec7t m\u1ecfi\n^[10]: WHO khuy\u1ebfn c\u00e1o \u2014 Quy t\u1eafc 60-60 khi s\u1eed d\u1ee5ng tai nghe\n^[11]: WHO khuy\u1ebfn c\u00e1o cho tr\u1ebb em \u2014 D\u01b0\u1edbi 75 dB, kh\u00f4ng qu\u00e1 40 gi\u1edd/tu\u1ea7n\n^[9]: Trung t\u00e2m Th\u00ednh l\u1ef1c California \u2014 T\u1ebf b\u00e0o c\u1ea3m gi\u00e1c tai kh\u00f4ng th\u1ec3 t\u00e1i t\u1ea1o\n^[5]: BS T\u00f4 Minh Ch\u00e2u, H\u1ed9i Y h\u1ecdc th\u1ec3 thao TP.HCM \u2014 Nh\u1ea1c 100-120 b\u01b0\u1edbc/ph\u00fat ph\u00f9 h\u1ee3p \u0111i b\u1ed9\n^[2]: Multiple research sources \u2014 \u00c2m nh\u1ea1c t\u0103ng serotonin\n^[8]: Lu\u1eadt Tr\u1eadt t\u1ef1 An to\u00e0n Giao th\u00f4ng \u0110\u01b0\u1eddng B\u1ed9 2024 \u2014 C\u1ea5m \u0111eo tai nghe khi tham gia giao th\u00f4ng\n^[3]: Frontiers, Cardiovascular Medicine (2024) \u2014 Nh\u1ea1c nhanh t\u0103ng tim, nh\u1ea1c ch\u1eadm h\u1ea1 stress\n^[4]: European Heart Journal (2025) \u2014 Slow-tempo gi\u1ea3m stress via vagal tone\n^[7]: Harvard Health Publishing (2024) \u2014 \u00c2m nh\u1ea1c t\u0103ng HRV v\u00e0 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n

T\u00e0i li\u1ec7u tham kh\u1ea3o

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1. ^[1] Exercise physiology research (2023). Truy c\u1eadp t\u1eeb https://nhathuoclongchau.com.vn/bai-viet/vua-chay-bo-vua-nghe-nhac-co-giup-tang-hieu-qua-van-dong.html

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2. ^[2] Multiple research sources (2023). Truy c\u1eadp t\u1eeb https://nhathuoclongchau.com.vn/bai-viet/vua-chay-bo-vua-nghe-nhac-co-giup-tang-hieu-qua-van-dong.html

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3. ^[3] Frontiers, Cardiovascular Medicine (2024). Truy c\u1eadp t\u1eeb https://www.frontiersin.org/journals/cardiovascular-medicine/articles/10.3389/fcvm.2024.1536829/full

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4. ^[4] European Heart Journal, Oxford Academic (2025). Truy c\u1eadp t\u1eeb https://academic.oup.com/eurheartj/article/45/Supplement_1/ehae666.3596/7838918

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5. ^[5] BS T\u00f4 Minh Ch\u00e2u, H\u1ed9i Y h\u1ecdc th\u1ec3 thao TP.HCM (2008). Truy c\u1eadp t\u1eeb https://tuoitre.vn/vua-di-bo-the-duc-vua-nghe-nhac-tot-hay-xau-250605.htm

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6. ^[6] Runner’s World Survey (2016). Truy c\u1eadp t\u1eeb https://nhathuoclongchau.com.vn/bai-viet/vua-chay-bo-vua-nghe-nhac-co-giup-tang-hieu-qua-van-dong.html

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7. ^[7] Harvard Health Publishing (2024). Truy c\u1eadp t\u1eeb https://content.health.harvard.edu/?p=41670

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8. ^[8] Lu\u1eadt Tr\u1eadt t\u1ef1, an to\u00e0n giao th\u00f4ng \u0111\u01b0\u1eddng b\u1ed9 2024 (2024). Truy c\u1eadp t\u1eeb https://chinhsachcuocsong.vnanet.vn/gia-tang-tai-nan-nghiem-trong-do-su-dung-thiet-bi-nghe-nhin-khi-tham-gia-giao-thong/48973.html

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9. ^[9] Trung t\u00e2m Th\u00ednh l\u1ef1c California (2024). Truy c\u1eadp t\u1eeb https://tuoitre.vn/nld/suc-khoe/lam-dung-tai-nghe-coi-chung-diec-vinh-vien-20230102213007367.htm

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10. ^[10] WHO khuy\u1ebfn c\u00e1o (2024). Truy c\u1eadp t\u1eeb https://thanhnien.vn/quy-tac-60-60-khi-su-dung-tai-nghe-la-gi-185260510100636002.htm

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11. ^[11] WHO, T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (2024). Truy c\u1eadp t\u1eeb https://genk.vn/ap-dung-quy-tac-6060-neu-ban-khong-muon-diec-vi-tai-nghe-khi-con-qua-tre-20150525201030913.chn

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