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You might wonder why physical exercise is important if your main priority is to improve how well your brain works. 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: -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. Unfortunately, as we grow older, not all of us are keen about exercising our bodies, just as not all of us are keen about exercising our brains. Until quite recently in human history, most people had to work hard physically for many hours a day. Now many of us spend hours sitting at desks, sitting in cars, sitting as we watch television, or sitting as we stare 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. 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 such as 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. Whatever exercise 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. 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!
Article Source: http://www.bharatbhasha.net Article Url: http://www.bharatbhasha.net/self_improvement.php/32911 LD
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