Perhaps you know diabetes ... especially if you follow the beating diabetic diet ... Regular exercise is good for you.
Actually, exercise for 30 minutes a day like exercise such as active walking, swimming, cycling, dancing, gardening, etc. will actively help control diabetes.
The advantages of these types of moderate exercise are as follows.
- Decrease blood sugar level when consuming energy by exercise.
- Improve insulin resistance so that glucose is taken up by muscle cells.
- Reducing your weight, overweight is one of the triggers of diabetes sunset;
- Build your muscles and change your tone so that more glucose is used from your digestive system.
- Reduce the risk of heart disease or stroke where diabetes increases dramatically.
- Improve your blood circulation and deliver glucose and insulin more efficiently where you need it.
- It alleviates stress, which is a serious deteriorating factor of diabetes, and improves the quality of your life.
In fact, exercise is the most scientifically proven enhancer in your brain.
How exercise strengthens the brain
Exercise increases blood flow to the brain and supplies the extra oxygen and nutrients necessary for the brain to function. This gives you different benefits to your brain function.
- Improvement of executive function
- Improved Focus
- Improve cognitive flexibility
- Improve your will
- Extended long-term memory
- Faster thinking
- Decrease in cerebral atrophy
- Increase of new brain cells
- Reduction of stroke risk
- Reduced risk of dementia and Alzheimer's disease
- Enhancement
Executive function It is a high level brain function. They include impulses control, span of attention, management of tasks and targets, work memory ability etc ... All skills important for planning, organization, problem solving, etc.
The advantage of periodic aerobic exercise for executive functions in research healthy persons published in the National Institutes of Health in February 2013 is that healthy volunteers Have found adequate evidence that various executive functions can be optimized.
In March 2003, a meta analysis (scientific review of several studies) published in the same media as the fitness effect on the cognitive function of the elderly is related to how the elderly brain is influenced by regular exercise We examined the results of 18 different papers. All participants in the study were healthy, but led to a comfortable lifestyle. Fitness training strongly benefited various aspects of cognition and found that the executive control process is most beneficial.
[2] Improved Focus
Recently it has become increasingly difficult to concentrate on a single task due to continuous interruption due to blinking mobile phones, newsfeeds and briefing of e-mails. However, exercise can ignore distraction and demonstrate our skills to adapt ourselves to the work at hand.
Studies of "Cardiovascular Health, Cortex Plasticity, and Aging" published in the National Academy of Sciences in March 2004 show that physically fitting persons (as measured by difficult cognitive tasks) Ability to focus attention,
[3] Improve cognitive flexibility
Cognitive flexibility It is a mental ability to switch thinking about two different concepts, and you can think about multiple concepts at the same time. It is a measure of the execution function.
Aerobic exercise improved cognitive flexibility and in a study published at the National Medical Library (National Institutes of Health) in June 2009, regular aerobic exercise substantially improves this enviable skill Has been demonstrated.
Subjects were 91 healthy adults and divided into 3 groups. Over 10 weeks, one group will participate in minimal aerobic exercise (less than 2 days per week), moderate exercise in another group (3-4 days per week), and high aerobics exercise (5-7 days per week) We conducted the third group.
After 10 weeks participants were tested for memory, mental speed, reaction time, attention, cognitive flexibility. Analysis of the results clearly showed that increased frequency of aerobic activity improves cognitive ability, especially cognitive flexibility.
[4] Improve your will
We will motivate to achieve personal and professional goals, avoid temptations and keep healthy habits. Exercises can enhance your will.
In the meta-analysis published in 2013 by the British Journal of Sports Medicine, several groups of children, adolescents and adults aged 35 years old were examined. Researchers, age group of various executive function areas, including motivation all short term exercise.
[5] Extended long-term memory
The study suggests that exercise is one way to improve short-term memory, that is, information on the head currently being processed, or its effect is short-lived.
Long term memory refers to the storage of information over a long period of time ranging from hours to decades. Links between exercise and improved long-term memory have been established in various studies.
Aerobic exercise and neurocognitive function: In a meta-analysis review of a randomized controlled trial published at the National Medical Library (National Institutes of Health) in March 2010, aerobic exercise training was attentive and discreet of processing speed Related improvements, including executive functions, and long-term memory.
Another study published recently in Current Biology found that a motorbike 35-minute exercise enhances long-term memory. Timing is important.
The memory of the person exercising for 4 hours after learning is greatly strengthened. However, those who exercise immediately after learning do not experience improvement.
Another study The impact of acute exercise on long-term memory, published in the National Institutes of Health in December 2011, was divided into three groups. Each group had to call as much information as possible from the two paragraphs.
The first group received information after exercise, second group before exercise, information without last exercise. The exercise was consulted for 30 minutes with a cycle ergometer.
Groups exposed to exercise before giving information worked significantly better at recall than other groups.
Resistance movement is the form of any exercise that causes skeletal muscle (not involuntary muscles such as your heart, lungs) to contract (eg, lift weight).
Episode memory is a memory of past personal experiences that occurred at specific times and places.
In a study published in Acta Psychologica in November 2014, a step in the resistance movement can increase the episode memory ability and shows how the resistance movement affects memory.
Participants displayed pictures of different emotional values (neutral, positive, or negative) and then exercised using several leg extension machines. After 48 hours, they were asked to call the picture again.
The group of resistant exercise was better, especially in recalling emotionally accused photos.
[6] Faster thinking
The gray problem of your brain is the place where information is processed, muscles are controlled, sensory perception such as viewing and hearing, memory, emotion, speech, decision making, self-control happens.
White matter connects areas of various gray areas and carries nerve impulses between neurons, neurons of the brain.
White matter is responsible for the transmission of data in the brain and around the brain. If your brain contains a lot of white matter, the information will be transmitted more efficiently around the brain. However, the completeness of white matter, the amount of brain white matter, decreases with age.
Can you help me with this? The simple answer is & # 39; Yes & # 39 ;.
In "Research on the physical integrity of elderly white matter's honesty" published in the National Institutes of Health in 2013, elderly people are more likely to have white whites than sitting peers It was observed to be.
The value of aerobic exercise for white matter integrity is reduced across all ages. According to a study published in Frontiers in Human Neuroscience in 2014, aerobic fitness is related to the completeness of white matter in children.
Alternative research, aerobic exercise and neurocognitive ability: a meta-analytical review of the randomized trials mentioned above [5]People in the wave of exercise, found their calm improvement Cognitive rate In other words, how fast the brain can process the information.
[7] Decrease in cerebral atrophy
From around 30 years old, our brain will begin to lose the most prominent volume in the hippocampus. This natural loss affects cognitive ability, memory, and even promotes the onset of dementia.
According to the training of Proceedings, according to the improvement of the size and memory of the hippocampus, in a study published at the US PNAS (National Academy of Science) in February 2011, moderate exercise of healthy elderly is 1 ~ It corresponds to eliminating 2% cerebral senescence about 1 to 2 years later. This reversal improved spatial memory.
In a study published in Nature Research in November 2013, physical exercise habits correlated with the amount of gray matter in healthy adults' hippocampus, correlated between exercise habits of 18 to 45 years of age and brain volume It turned out to be sexual.
Researchers found that weekly exercise fractions correlated with right hippocampal mass after adjusting factors such as age, sex, brain volume, etc.
This study suggests that regular exercise can prevent spontaneous contraction of the brain with age.
[8] Increase of new brain cells
Neurogenesis is the process of growing new brain cells. Chemically called BDNF (brain derived neurotrophic factor) promotes this process in the brain.
Review of 32 experiments and observational studies published at the National Medical Library (National Institutes of Health) in February 2014, effects of physical activity and exercise on brain-derived neurotrophic factors in healthy people: chronic training Resulting in an increase in BDNF levels.
But be aware that exercise must be intense ... a walk along the national highway is illegal to additionally generate BDNF for your brain. In order to enhance BDNF, future research is necessary to show how strong the exercise should be.
[9] Reduction of stroke risk
Exercise helps to reduce the risk of stroke, that is, disruption or reduction of blood supply to the brain. This may deprive your brain from oxygen and nutrients and may kill your brain cells.
According to research published at the International Stroke Association of the American Stroke Association in 2008, healthy cardiovascular men and women were able to reduce stroke risk by 40%.
However, there is no need to run a marathon to reduce the risk. Regular exercise is normal enough. In this study it has also been reported that there is a significant opportunity for those who exercise moderately to lower the risk of stroke.
[10] Low risk of dementia and Alzheimer's disease
A survey tracking 2,000 men aged 35 years saw several health behaviors that greatly reduced the opportunity for male onset of dementia by as much as 60%. These behaviors include behavior such as smoking, not overweight, high intake of fruits and vegetables, moderately drinking alcohol, only a few drinks, regular exercise.
Regular exercise has been identified as the largest factor to alleviate dementia. Healthy lifestyle that reduces the incidence of chronic diseases and dementia: Evidence from the Caerphilly cohort study was published in PLUS ONE, a peer reviewed journal in December 2013.
Another study, the possibility of primary prevention of Alzheimer's disease: Analysis of population-based data published in The Lancet in August 2014 examined factors contributing to the onset of Alzheimer's disease. Diabetes, middle-aged and elderly high blood pressure, middle-aged obesity, physical activity slump, depression, smoking, lower educational achievement, and so on.
In this study it was concluded that if the opportunity to develop Alzheimer's is physically inactive, it will increase by 82%. In other words, the best hope to avoid senility is regular exercise.
Here we are apart from different research. In this study, we argue that we can reduce Alzheimer's onset chance by half by exercising only one hour a week. However, if you can not manage it, or if you can not do active exercise, moderate exercise (such as walking) for 5 days a week for 5 days will give you the same decreasing chances to develop Alzheimer's disease.
[11] Enhancement
Review of 59 studies from 1947 to 2009 and the influence of physical activity and physical fitness on children's outcome and cognitive outcome: the meta-analysis concludes that physical strength and physical activity have a strong positive effect on academic performance I gave it. This study noticed that the strongest effect came from aerobic exercise.
This study was published in the National Medical Library (National Institutes of Health) in September 2011.
What kind of exercise is best for the brain?
There is no best ... but different types of exercise affect the brain in different ways.
Generally speaking, all types of exercise bring beneficial effects to your brain.
However, whatever type of practice you do, it is key to do it periodically.
Aerobics ... Perhaps it is the best form of exercise for your brain. Improve brain execution function, cognitive flexibility, long-term memory. It also improves the integrity of white matter that allows you to think faster. In other words, aerobic exercise strengthens all attributes that allow us to function as a human.
The popular form of aerobic exercise is walking. It's easy, you do not need any special equipment, you can do it almost anywhere. But in order to get aerobic effect, you need to walk breathlessly ... it must be fast enough to increase your breathing and pulse.
Fitness training In other words, using various exercises to make them as appropriate as possible helps to strengthen the executive control function. It also improves your ability to focus attention. It will also improve academic outcomes. It is particularly effective for elderly people.
Interval exercises ... You practice to alternate periods of high intensity exercise in low intensity recovery period. These exercises burn more calories in less time than steady state heart. I do the same thing at the same time at the same pace.
Interval exercises using exercise bikes have been shown to strengthen long-term memory and provide great benefits for the elderly.
The ability to remember past events can also be reinforced by resistance movements such as weight lifting.
Short bowel movement attacks ... has a great impact on various executive function areas across all ages. This type of exercise also raises the level of BDNF that promotes the growth of new brain cells.
Furthermore, if you exercise vigorously for only one hour per week, chances of developing Alzheimer's disease may be halved.
However, it is generally possible to reduce the risk of developing Alzheimer's disease and dementia Moderate exercise As long as you do it on a regular basis, ie at least every half hour every day. Normal moderate exercise can also significantly reduce the risk of stroke.
Building regular exercise in your daily routine brings various benefits to your brain and allows you to think better and faster. It is just common sense to do so.
