To Boost Your Brain, Move That Body!
If you really want to be at your absolute peak mentally, if you want to have a dynamic and well functioning brain, an essential component of your program must include regular physical exercise. Does that surprise you? You might wonder why physical exercise is important if your main priority is to improve the functioning of your mind. People often forget that the brain is actually 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: · Exercise improves the oxygenation of the blood. · Exercise helps lower blood pressure. · 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. · Regular exercise can relieve depression. · Exercise counteracts the damaging effects of long-term stress on the brain. · 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. Even though we know that exercise is good for us, 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 wasn't 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 do the type of exercise that will push your heart rate up to 50 % faster than 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 many people find very beneficial for their brains 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! You'll feel more energized both physically and mentally, and will be better able to handle life's challenges. This article is taken from the new book by Royane Real titled "How to Be Smarter - Use Your Brain to Learn Faster, Remember Better, and Be More Creative" You can get the paperback version or download it from http://www.lulu.com/real
Related News
|
 |
|
|
RELATED ARTICLES
The Seven Keys to Motivation
Motivation. It's a complicated subject that is studied by
many and understood by few. Virtually every aspect of
human life -- from the mundane to the life-changing -- is
guided, swayed and altered by motivating factors.
12 Powerful Motivational Tools That Guarantee Success
No matter how many years you spend in a classroom or from
what social class or lifestyle, motivation is the common
factor among those who are high achievers.
A Perfect World ... Imbalance Creates Motivation
I am a big proponent of balance. Everything has to be just so. I believe that we should all strive to obtain balance in our lives. Balance between career and family. Balance between public and private. Balance between spiritualism, finances, and materialism.
7 Steps to a New Life Overseas
Research shows that at any one time more than half of us are dreaming of a new life overseas, but few actually succeed in making the transition from fantasy to reality.
Darkness of Winter Encourages Insights
The darkness of Winter has descended.
The Conversation of Recovery - Part One
Transformational Counseling is all about assisting another human being to live a life that they love and to live it powerfully. Transformational Counseling is about creating a space for others to learn how to transform their lives, to live a life differently from how it was in the past, to truly create what they desire. Transformational Counseling is about assisting others in their getting and utilizing a powerful technology that will enable them to make a true difference in their life and in the lives of others. Transformational Counseling is about assisting another to become present to how they have stopped themselves in their life and in the process transform their way of being in the world. While comprised of a variety of distinctions that are important for understanding the process of transformation, the utilization of Transformational Counseling has five interrelated components that are crucial to its successful use with others and even with oneself.
Two Ways to Feel Fear
In a memorable Depression-era radio speech on the radio, President Franklin Roosevelt declared, "The only thing we have to fear is fear itself."
He was dead right. And for the next few minutes we're going to look at why he was right, and what FEAR really is, and how it can be turned into something strong and productive for you with just a few simple tactics you can learn in less than 10 minutes.
Why To Dump Will Power And Get Motivated The Easy Way
For over 20 years I have been fascinated by the possibilities
that exist for creating rapid and lasting personal change. And
I learned some great tools for personal change.
Journaling - A Tool for Healing and Growth
The word "journal" comes from the French. It dates back to the 14th century and means daily. As recently as April 26, 1999, "Newsweek" magazine ran an article entitled "Pen, Paper, & Power. Confessional Writing can be Good for You."
Your Most Important Opportunity says a top UK Personal Development Coach
For some people this article will turn out to be one of the most important things they've ever read.
What are You Waiting for?
Do it now! Whatever it is you have been putting off, do it. This is your life, it is not a dress rehearsal. What is it you have always wanted to do but, for some unknown reason, never quite get to? I am referring to those usually minor desires, not major goals like "get married" or "start a business."
What If I Fall Flat On My Face?
I hope you do. Sounds awful, I know. But I really think the best thing that can happen to you is for you to take a timid little leap and fall flat on your face. Then, I want to see you get back up, evaluate what you did wrong, and jump again. Keep on taking that leap of faith and learning from each and every mistake until you become used to jumping and used to falling. Then, you'll get over the fear of falling and you'll finally begin to concentrate on flying. I want to see you run with everything you have and dive into your dreams with so much passion and fire that you forget all about the possibility of failing. You will never find your wings until you do.
Motivation By Spring Cleaning
Spring cleaning is a great motivator. Why confine it to Spring?
Quick Tips On Getting Motivated When You Dont Feel Like It
The secret to getting started on something when you don't feel like it, is surprising, but easy.
Nothing More Than Feelings
"How are you Inventing Your Life Today?" ? the lead story from my last issue of Power & Presence ? drew comments from several readers. Most of the comments went something like: "I wish I could have the degree of control over my life that you apparently do."
Getting What You Really Want
Everyone wants something in life, love, money, success, recognition ... Yet too many people fail to realize their desires, and nearly all of them for the same reason. They seem to go whichever way the wheel turns, as if they have no control over their situation. If their vehicle takes them to places they never intended to be, or crashes into the brickwall of utter despair, that's just the cruelty of fate.
Are You Lost or Are You Found?
It was one of those nights where the clock wasn't in sync with my schedule. As I was finishing getting ready to go out for the evening, the clock was telling me I should already be there. Maybe you've experienced them - those time warps where great chunks disappear and no one lets you in on the secret until it's too late.
Growing Out of Your Comfort Zone
It has been said that "if you are not growing, you're dying." As human beings, we are on a constant journey called life. Rick Warren has been quite successful at stimulating thought and faith in his fine book, A Purpose Driven Life, suggesting that we are all here on Earth for a reason. I would like to propose that the concept of success is purpose-driven too. Earl Nightingale referred to success as the "continuing pursuit of a worthy ideal" and spoke of it often. I submit then, that success is not a destination, but a purposeful journey.
The New Morality
In a world where dynamism alters egos and principles in a man every second, where men divest in tenets that secure them from being devout to something natural, where humanity seeks reasons to be ignorant just to feel sly and intelligent ? we're confronted with issues of morality. We can no longer be satisfied with being truthful incessantly, we can no longer be happy for the sake of empathizing, we can no longer be sympathetic in a world that beseeches us to be methodological, we can no longer be human when the invariable pretension has made us lose our ethicality forever ? we can only choose to be different moralists altogether. Succinctly ? we need a new morality.
Five Ways to Expand Your Comfort Zone
Expanding your comfort zone isn't quite the same as building self-confidence. However, the two do fit together rather nicely. The one begets the other. So many people feel stuck in a rut... bored from a routine that is safe and comfortable but not very exciting. Fear of falling flat on your face or of looking foolish stops you from reaching out beyond that cozy little life you've created for yourself. If your goal is to expand your comfort zone, then you must think positive while doing these. Remember that nothing really bad can happen to you if you are smart in how you go about trying new things. It's all just new adventures. Become like a curious child and have some fun.
|
