Exercise research shows that jogging, yoga and some other common exercise boost your mood and slow age-related decline.
Introduction
Most of the people’s do exercise for muscle gain, fat loss or improved fitness. But now some research proved that physical exercise may increase one’s brain health too. Some specific exercise can help to turn down depression. It also helps to build a bigger brain which is able to resist age-related cognitive decline.
Exercise Facts
We all know exercise is good for our body. But we do underestimate how important it is for our brain. Neurologists from Washington University and the Pacific Neuroscience Institute Brain Health Centre (PBHC) who conducted MRI brain scans on more than 10,000 healthy adults found that “those who exercised for a total of 25 minutes a week, one sixth of the 150 minute had bigger & healthier brains than those who did no exercise”. Among the physically active, brain volume was greater in both the frontal lobe part of the brain, which is important for decision-making, and the hippocampus, where memories are formed and stored. An associate professor of neurology at Washington University says, it shows that, exercise not only lowers the risk of dementia “but also helps in maintaining brain size.
Workouts for the Benefit of Your Brain
Aim for 4,000 steps a day
If you failed to achieve the popular 10000 steps daily, still you could be benefited. Research found that, moderate level of physical activity such as 4000 steps in a day can also have a positive effect in your brain. So don’t think much but start 4000 steps as your daily target!
Lift some weights at least twice in a week
Lifting of weights is known as resistance exercise. Research found that, three months of weights training is enough for the improvement of your brain health especially for the aged persons. Start your weight training by lifting of 70%-80% of your maximum ability in 7-10 repetition at least twice in a week. Don’t try beyond your limit. Gradually you will be able to lift more weight what you were able at your initial stage.
Go for a 10 minutes jog everyday
It is established that, running is one of the most effective and powerful among all other exercise. It has multi dimensional benefit for your body and mind. Running in a moderate intensity can improve your mood and executive processing in your brain. Brain scans carried out after the brief bout of running showed the activity increased local blood flow to the prefrontal cortex of the brain, which plays a role in executive functions and mood control. Other researchers have suggested the rhythmic motion of running helps to regulate serotonin receptors in the prefrontal cortex, boosting mood and cognitive control.
Dance in the kitchen
Impact of dance on depression that outcomes were encouraging, possibly because of the added mood-enhancing boost from music. Put on some tunes and dance in the kitchen. The dance studies had the strongest effects of any we looked at, So it does look like a fantastic option for those willing to try it.
This article is not a proper guide-line for starting exercise, rather please contact with a certified trainer for starting exercise.
