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There are many good reasons to exercise every day. The main effects of exercise include reducing the incidence of heart disease, stroke and diabetes, weight loss, lowering blood pressure, preventing depression,... In particular, exercise also changes the brain by How to improve memory and thinking skills.
1. The effect of exercise on the brain
Exercise has many effects on memory and thinking. The benefits of exercise are that it lowers insulin resistance, reduces inflammation, and stimulates the release of growth factors — brain chemicals that affect brain cell health. Besides, they also stimulate the growth of new blood vessels in the brain, increasing the production of new brain cells.
MORE: Exercise: 7 benefits of regular physical activity
The effects of exercise on the brain, including:
Enhance concentration: According to research, IAPF (part of the EEG test ) measures the ability to concentrate and pay increased attention after intense exercise. However, the ability to focus did not change much after steady-state exercises such as jogging or cycling; Improves memory: Movement exercises such as walking, jogging or gardening can help develop the hippocampus of the brain (the part involved in memory and learning). In addition, exercise slows the contraction of the hippocampus, a condition that can lead to memory loss as we age; Reducing depression and anxiety: Aerobic exercise eases symptoms of depression and anxiety. Therefore, doctors may suggest that patients with depression or anxiety exercise exercise as a treatment. This is because exercise slows down the damage and breakdown of brain cells. Practicing for a long time, forming a habit will be very helpful for people with depression; Make the brain more flexible: Exercise makes the brain more flexible in learning and experiencing new things; Avoid Dementia: People who get little exercise are more likely to develop Alzheimer's disease and other forms of dementia. Partly because exercise can prevent many diseases related to dementia such as obesity, diabetes, high blood pressure, depression,...; Increase blood circulation: Aerobic exercise helps bring blood to the brain. Exercise strengthens the heart and blood vessels, bringing blood from the large blood vessels to the microscopic blood vessels in the brain. Strong blood vessels and increased blood flow to the brain help prevent the risk of dementia; Improves executive function of the brain: Research shows that exercise improves the brain's ability to organize and interpret information - executive function. In the long term, exercise can change the structure of white matter in the brain, helping brain cells connect with each other; Helps to sleep better: Exercise helps people maintain a stable and relaxed mood before going to bed. At the same time, it establishes a healthy sleep-wake cycle (scientific circadian rhythm). People who exercise more tend to sleep deeply, which revitalizes the mind and body. MORE: Exercise, depression and the brain
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2. How exercise is good for the brain?
Doctors recommend 30 minutes of moderate-intensity exercise most days of the week. If you increase the time of exercise, it can bring more benefits. Research shows that exercise sessions lasting 45-60 minutes provide the greatest benefits. If you are new to intense exercise, you can start with a few minutes a day and gradually increase the duration until you reach your goal.
There are moderate intensity exercises such as walking, swimming, climbing stairs, dancing, tennis,... In addition, family activities such as floor cleaning, gardening,... as well. is a form of movement.
Some other notes:
If you don't want to practice alone because you lack self-discipline, you can join aerobics classes or practice with friends and relatives; Monitor the progress of the practice to achieve the initial set goals; Regularly consult a coach. Exercising every day not only prevents many diseases on the body, helps to beautify the body but also has a positive effect on the brain. When exercising, each person needs to be self-disciplined and persistent, forging a habit of regular physical activity.
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Reference sources: webmd.com, health.harvard.edu
