But just tell me the minimum amount of exercise I need to get these effects." Whenever I explain the brain-changing benefits of exercise to people, the response I usually get is: "Okay, this is all very interesting. In many ways, exercise is like a supercharged 401(k) for your brain - and it's even better, because it's free. So while exercising won't completely prevent or cure normal cognitive decline in aging, doing it consistently can help reduce or delay the onset of it. Longitudinal studies in humans suggest that regular exercise can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to neurodegenerative diseases such as dementia and Alzheimer's. Imagine your brain as a muscle: the more workout you put into it, the stronger and bigger it gets. It protects your brain from aging and neurodegenerative diseases Researchers have shown in rats and mice that running ramps up the creation of new brain cells in the hippocampus, a small seahorse-shaped part of the brain devoted to memory formation and storage.Įxercise also can improve the health and function of the synapses between neurons in this region, allowing brain cells to better communicate. This is essential to improving cognitive function. One of the most significant benefits of exercise, scientists have found, is that it promotes neurogenesis, or the birth of new brain cells. It promotes the growth of new brain cells Studies have also shown that one workout session can improve your reaction times - which means, for example, that you're going to be much faster at catching that cup of coffee before it falls off the table. I recommend activities that increase your heart rate, such as brisk walking, running, swimming, cycling, playing tennis or jumping rope. This is an immediate benefit that can last for at least two hours after 30 minutes of exercise. In one of my lab experiments, I found that a single workout can help improve your ability to shift and focus attention. When I'm crunched for time, I'll simply pace a few laps around my dining room table. No gym membership? Take a short walk, or use the stairs instead of the elevator. It only takes between 10 and 30 minutes of daily physical activity to instantly life your mood. (Think of them as a neurochemical "bubble bath" for your brain.) These substances can decrease feelings of anxiety and depression. Studies have shown that every time your move your body, a number of beneficial neurotransmitters, including dopamine, norepinephrine, serotonin and acetylcholine, gets released into your brain.
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