10 Benefits of exercise for the brain

Working out can maximize your brain work.
You certainly know the benefits of exercise on physical fitness. But, do you also know that exercise can make you smarter and not senile fast?

  1. Spur Brain growth

With age, the existing brain tissues begin to shrink, while the formation of new cells and brain tissues is slower. Exercise can help you slow the death of old brain cells while extending the age of your brain. You can start by doing cardio sports, which are believed to increase blood flow to the brain. As a result, your brain will get a smooth supply of oxygen, maximizing its performance.

Do a morning run, at least for 15 minutes. If you want more relaxing, you can walk for a leisurely 30 minutes every day. Both of these things will provide benefits to your brain system.

  1. Improve cognitive ability

The brain is central to the entire body system. So a healthy brain will promote body health and support mental health. The brain has cognitive functions, such as organizing activities, making focus on an activity, and thinking. "Adults aged 55-80 years and regular exercise have 4 times higher brain ability compared to people who do not exercise. Besides, people who exercise regularly lower the risk of experiencing dementia (decreased intellectual function and memory) – so you will not forget anymore where you put the car key.

 Do aerobic with moderate intensity regularly 5 times a week. Do each with a minimum duration of 30 minutes. A recommended example of moderate-intensity exercise is cycling.

  1. Improve memory

Regular walking or cycling for six months to a year will improve your memory and ability in solving problems. These exercises can increase the size of certain parts of your brain.
 Some research is associating the benefits of sports against memory improvement or recall with BDNF (Brain-Derived Neurotropic Factor) levels in the blood. "The form or sports activity in question is to perform an anaerobic exercise with moderate intensity, such as jogging or cycling for 30 minutes, 5 times a week.

  1. Add Intelligence

Healthy brain condition supported by a smooth oxygen supply. Exercise can facilitate circulation to the brain – in other words, exercise can also improve your intelligence. A study published in the year 2009 mentions that there is a direct connection between IQ and fitness levels.

Running, swimming, even aerobic gymnastics is highly recommended. "Some new research finds that doing yoga regularly is thought to be helpful for your intelligentsia aspect.

  1. Improve Creativity

Some studies have also proved that exercise enhances cognitive function in general, including in it creatively. This is thought to be related to declining cortisol levels after exercise and also because of the increased endorphin hormone (a chemical compound produced glands in the lower part of the brain. This hormone provides a happy and comfortable effect so that it will add to the creativity of the brain in thinking.

To get the optimal result, do jogging or yoga 1-2 hours before starting work on the job that demands creativity. This can help the process of completing your work better than if not exercising before.

  1. Sharpen Focus and concentration

Again a study proves that regular exercise can improve centralized ability. Even some research mentions there are sports therapies used in the treatment of ADHD (Attention Deficit Hyperkinetic Disorder). These benefits are thought to be the result of forming new neurons and the more dense interconnection between neuron cells in the brain.
Forms of sports performed by varied, such as yoga, jogging, biking, or even dancing.

  1. Overcoming Depression

If you are often depressed or feeling anxious because of something, then exercise is one solution. When exercising, the hormone production of serotonin and dopamine hormones are important to make the mood happier or will increase.
Choose a workout with the medium intensity you like, it's the most important starting component.

  1. Reduce stress

Exercising will also inhibit the formation of cortisol hormones or stress hormones and help you to be able to think more clearly. Also, exercising can help generate new nerve cells to replace brain cells that are damaged due to stress.

In principle, the exercise must be at low or moderate intensity. High-intensity sports or long-duration exercise will precisely increase cortisol or stress hormone levels. Try yoga or Pilates for 30 minutes.

  1. Accelerate the BDNF supply

Exercise can spur active chemicals known as neurotropic Brain factors (BDNF) that can stimulate brain cell growth. This activity is common in the hippocampus, which is the area of the brain responsible for brain memory. Then the experts advise exercising more often so that the hormone is more active so that you are not easily senile.

Jogging or cycling for 30 minutes, five times a week. If you feel you have a better level of fitness or are accustomed to exercising, challenge yourself to perform high-intensity aerobics for 30 seconds. Do this exercise 8 times by interspersed with a 2-minute low-intensity phase.

  1. Increases sensitivity to insulin

At the time of eating, your body will turn most of the food into blood sugar as fuel for the body, including the brain. For glucose to be absorbed perfectly into the brain cells, the hormone is insulin able. However, when brain cells are flooded with glucose, it affects your memory and way of thinking. With exercise, insulin sensitivity can be aroused, so it can serve to stabilize blood sugar.

It can be accomplished by exercising every day for 30-45 minutes, at least 3 times a week.
To increase the body's sensitivity to insulin, in addition to aerobic also required weight training. Therefore, in addition to jogging, running or biking, do weight training.

Iklan Atas Artikel

Iklan Tengah Artikel 1

Iklan Tengah Artikel 2

Iklan Bawah Artikel