Dr . John J . Ratey , a neuropsychiatrist from Harvard University and the author of Spark : The Revolutionary New Science of Exercise and the Brain , has a lot to say about the brain-boosting benefits of fitnessfocused physical activity , also known as exercise . The need to exercise , he claims , is rooted in our genes and required for our well-being :
“ Neuroscientists have just begun studying exercise ’ s impact within brain cells at the genes themselves . Even there , in the roots of our biology , they ’ ve found signs of the body ’ s influence on the mind . It turns out that moving our muscles produces proteins that travel through the bloodstream and into the brain , where they play pivotal roles in the mechanisms of our highest thought processes . . . . I ’ m not talking about the fuzzy notion of runner ’ s high . . . . These are tangible changes , measured in lab rats and identified in people .”
It ’ s evident that targeted , ongoing , and repetitive movement is key for enhancing cognitive performance , and MPA and MACN Vicki Griffin , coauthor of Living Free : Finding Freedom From Habits That Hurt , concurs with these findings . She agrees that exercise , specifically small increases in aerobic fitness , improves mental fitness and particularly the brain ’ s executive control functions , which have to do with planning , coordinating , and filtering out distracting information . She also cites that exercise increases cerebral blood flow , increases neurotransmitter availability and efficiency , and contributes to a changed brain structure , supporting these findings with animal and human studies that show repeated physical activity triggers chemical changes in the brain that enhance learning and memory .
Her findings also include that children learn better when the brain is stimulated by exercising , and people over the age of 60 who walk rapidly for 45 minutes , 3 times a week , can significantly improve mental processing abilities that would normally decline with age .
REGULAR EXERCISE ALSO REDUCES INFLAMMATION — THE PAIN ASSOCIATED WITH ARTHRITIS AND OTHER INFLAMMATORY AILMENTS — LOWERS STRESS , IMPROVES YOUR MOOD , AND HELPS YOU SLEEP .
Moreover , it helps you to maintain a healthy weight , curbs your cravings , and reduces the risk for many chronic diseases .
Even a small amount of exercise is beneficial for reducing tension , anger , and confusion . In fact , just a 10-minute brisk walk yields one hour of increased energy and reductions in these areas . Indulging in a sugary snack may produce immediately similar results , but it will ultimately result in fatigue , increased tension , and irritability .
Anxiety is best reduced by moderateintensity exercise , which is surprisingly more effective against the condition than high-intensity exercise . Regular exercise in general increases your ability to handle stress and anxiety by causing fewer stress hormones to be released when a stressful or anxious situation is taking place . Students who exercise regularly are less anxious , shy , lonely , and hopeless than peers who do not make fitness a priority .
Regardless of your age , moderate , regular exercise has been shown to have a positive impact on your mood , vigor , psychological well-being , creativity , and self-esteem . Animal studies as well have shown that regular exercise can reduce symptoms , even major symptoms , of depression .
Chronic fatigue is also treatable with appropriate exercise . Not only can exercise help alleviate sleep problems in older adults but it can be quite effective in improving reported sleep quality as well as strength and quality of life . You may also be pleasantly surprised to know that exercising in the evening does not disturb sleep .
So , physical activity is great to get your body moving , but the real benefits come from physical fitness fueled by exercise . Enjoy a better brain and a better body by simply moving your body in a targeted way . Whether you are walking , biking , joining a gym , or taking up golf , we challenge you to take your physical activity to the next level and start exercising and getting fit today .
NOTE : If you have a heart condition , diabetes , high blood pressure , or other health condition of concern , be sure to work with your health care provider to plan a fitness program that will gradually and safely increase your strength and endurance according to your special needs .
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