Episode 3. Everyday Workout to Boost Your Brain

Nowadays there is no doubts about advantages of being fit: you are improving your sleep, your look, your health and as a result, even longevity and essay writing services will help you with it. But not everyone yet knows, that jogging, working out or even dancing – any sports activities are also brain boosting activities. Want to know how to boost your brain? Then read on!
Everyday Workout to Boost Your Brain
In the University of New South Wales Center for Healthy Brain Ageing, the question of how to boost brain function is being studied. The results of their research show that the best combination for our brains is having three main components in your workout: resistance training, aerobic activity and stretching.
Nicola Gates, the leading scientists of this program, notes that it is essential not only sending enough blood to your brain, but strengthening your muscles as well. Power trainings such as weight trainings, body-weight workouts, pilates or yoga helps your brain gradually improve its function. Working on your balance and flexibility is challenging for your brain as much as for your body.

What brain features physical exercises influence most?

Memory retention

There is an opinion, that those, who has regular physical activity, have larger hippocampus, what means, they may have more option for memory. Moreover, daily training routine may help to prevent age-related brain shrinkage, which is connected to Alzheimer disease and results in memory shortage.
Australia now having a problem of rapidly increasing quantity of deaths, caused by falling as a result of dementia. And there is a study in process on the benefits of exercise in preventing dementia. Australian researchers are looking forward to get results, they anticipate to prove that there are some additional cognitive benefits to improving strength and balance.

Stress lessening

Constant stress results in high level of stress hormones – adrenalin and cortisol, which have a very bad impact on cardiovascular system, mood issues like depression and even eating disorders. Exercises reduce level of these hormones: adrenaline in being burnt during exercise, cortisol is dropping down after physical activity.

Motor skills improvement

In 2012 a motor skills study was held in the University of Copenhagen. The results show that one intense piece of exercise before or after a motor test improves long-term results on performing this task.
Your brain stores memory, including motor and physical memory, better, if you get your heart rate up after performing a motor task. Studies show that after a physical activity our brain is more concentrated and less distracted, so we remember what we are learning better.

Creativity boosting

Did you notice that walking outdoors helps to clear your mind? Scientists noticed too, moreover, they’ve stated that clear mind is a source of creative ideas. And now some research are made to investigate how physical activity is enhancing this process.
Recent discoveries proved that the believe that brain is static was wrong. Now, when neuroplasticity is discovered, we know that brain is developing and modifying itself throughout the lifetime. And exercise can help to maximize this development.

Mood lifting

Exercises burning adrenaline, reducing cortisol, and more – releasing endorphins! Hormones are under control if you work out regularly. Try to go out for a run or go to the gym when you feel bad and you will see the difference during physical activity and even more immediately after it. Exercise, especially strength training, can even be a complex tool for curing long-term depressions.
How much exercise do we need to make ourselves smarter? Is principle “the more – the better” is working for mind health the same way as for the body health?
The recent research of University of Kansas studied 101 volunteers. All of them were over 65 years and led a relatively sedentary lifestyle. They were separated into four groups, which walked for 0, 10, 20, or 30 minutes a day for 26 weeks. All of them passed a set of cognitive tests before the program and after it.
The good news is that even 10 minutes a day will help your visuospatial processes and simple attention. The longer exercise will boost verbal memory, reasoning and set maintenance as well. But what is even more important for those who wondering how to boost brain powers, is the amount of your aerobic activity during your workout. Based on this observation, the conclusion was made that the same mechanisms are triggered in improving your physical and cognitive abilities by means of exercises.