How Exercise Helps Your Brain Work Better
People often forget that the brain is part of
the physical body, and it has very important physical
needs. Your brain is nourished by the blood that
comes in through your arteries, pumped by your
heart. The blood carries the nutrients and oxygen
that your brain cells need to burn for fuel.Many
scientific tests conducted on humans and animals
have found that the brain benefits from physical
exercise. Here are some of the ways exercise helps
brain function:
1. Exercise improves the oxygenation of the blood.
2.Exercise helps lower blood pressure.
3.Exercise improves circulation of blood within
the brain.
4. Physical activity strengthens the heart, which
is the pump that keeps everything going.
5. Exercise reduces the levels of artery-clogging
cholesterol.
6. Regular exercise can relieve depression.
7. Exercise counteracts the damaging effects
of long-term stress on the brain.
8. It improves mood and self-esteem.
9. Exercise helps keep blood sugar level, which
is very important, particularly for diabetics.
10. Exercise can boost the neurotransmitters
dopamine and norepinephrine, which not only affect
mood, but also help “lock in” memories when
they form. .
11. 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.When
you watch movies or television programs, or glance
at magazines and newspapers, you will see many
images of young, strong, healthy people running
joyfully in the park or happily working out at
the gym.If you aren’t currently actively exercising,
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.It was
not always this way. Until quite recently most
people had to work hard physically for many hours
a day. Now 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 oxegenating 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,
and you don't need to overdo it.Learn to keep
up a steady pace while doing some form of aerobic
exercise 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.Swimming is a form of exercise
that can greatly improve the oxygenating capacity
of the heart and lungs, 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.
People who practice mind-body exercises regularly
report they experience reduced stress, increased
calmness, and greater clarity of thinking. There
are many schools and variations of mind-body exercises,
including yoga, tai-chi, and chi-gung.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.It is therefore important to 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 undertaking an exercise
program.If you start a regular exercise program
that you enjoy, your body will thank you, and
your brain will thank you too!
|
