Exercise Makes Your Brain Work Better
If you really want your brain to function at its
absolute best, if you want to be at your peak
mentally, an essential component of your program
must include regular physical exercise. Does that
surprise you?You might wonder why it's important
to get physical exercise if your main priority
is to improve the way your brain works.Aren't
very intellectual people often physically inert?
It's true that some people who use their brains
a lot don't get a lot of exercise, but chances
are that their brains would work even better if
they exercised regularly.
If you make exercise
a regular part of your life, your brain will benefit
a lot!Numerous studies in humans and animals have
found that the brain benefits from physical exercise.
Here are some of the ways exercise helps brain
function:·Exercise improves the oxygenation of
the blood·Exercise helps lower blood pressure.
High blood pressure takes a toll on brain cells
and greatly contributes to the danger of stroke.
·Exercise improves circulation of blood within
the brain.·Physical activity strengthens the
heart, which is the pump that keeps everything
going.·Exercise reduces the levels of artery-clogging
cholesterol.·Exercising regularly can help relieve
depression. It improves mood and self-esteem.·Exercise
helps keep blood sugar level, which is very important,
particularly for diabetics. ·Exercise can boost
the neurotransmitters dopamine and norepinephrine,
which not only affect mood, but also help "lock
in" memories when they form.·In animal studies,
exercise appears to enhance the production of
nerve growth factor, which helps the cells of
the brain form new connections with each other.Not
all of us are keen about exercising our bodies,
just as not all of us are keen about exercising
our brains. As children, most of us loved to do
both. Yet as we grow older we often lose the urge
to exercise ourselves, either mentally or physically.If
you aren't currently actively exercising, you
might think that you are in a minority.
You might assume that almost everyone else but
you is busy running, swimming, biking, hiking,
and lifting weights. The truth is that only a
minority of adults exercises consistently.Many
of us spend hours sitting at desks, sitting in
cars, and of course, sitting watching television,
or staring at a computer screen. The human body
was not designed for excessive sitting and lying
around. It was designed to move.What sorts of
exercises will help your brain as well as your
body? To improve the capacity of your heart and
lungs, aerobic exercises are the best. This means
the kind of exercise where you tax your body enough
to raise your heart beat rate to a target level.To
gain aerobic benefits for your heart, lungs and
circulatory system, aim to achieve a target heart
rate that is 50 % more than your rate at rest.
You don't need to work up a sweat for your heart
and lungs to benefit. You shouldn't overdo it
either.
Learn to keep up a steady pace that still allows
you to talk comfortably with a friend. To improve
your aerobic capacity, exercise aerobically for
about 20 minutes three or four times a week.A
form of exercise that can greatly improve the
oxygenating capacity of the heart and lungs is
swimming, especially swimming under water. The
amount of time you spend holding your breath while
swimming under water should be built up gradually.Swimming
under water should not be attempted if you have
any form of heart or blood vessel disease unless
you have clearance from your doctor.Another type
of exercise that can be very beneficial for the
brain is some form of mind-body exercise. There
are many schools and variations of mind-body exercises,
including yoga, tai-chi, and chi-gung.People who
practice mind-body exercises regularly report
they experience reduced stress, increased calmness,
and greater clarity of thinking.For many people,
the most easily accessible and universally beneficial
form of exercise is walking. You can walk alone
or with others.
You can walk indoors or outdoors. A walk can
be part of a formal program, or an individual
ramble through a favorite neighborhood or nature
area.Is it better to walk slowly or quickly? It's
up to you. Some people find that a brisk walk
is a great stress reliever, while others get more
peace from a very slow and meditative walk. Your
mind will benefit more if you stay totally focussed
in the moment, rather than using this time to
continue dwelling on your problems.How much should
you exercise? Whatever you choose to do it is
important that you continue to do it regularly.
Exercising vigorously for three hours on the weekend
will not make up for a sedentary lifestyle the
rest of the week. It will also leave you exhausted
and sore, and unwilling to exercise again.Choose
an activity that you really enjoy.Don't pick anything
too strenuous to begin with if you are not used
to exercising. Aim to exercise at least four times
a week or more, for at least half an hour at a
time, up to an hour.If you are over forty, are
out of shape, or have some medical condition,
check with your doctor before starting an exercise
program.
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