Exercise… Do it for YOU
Physical inactivity is the 4th most common preventable cause of death, just behind smoking, hypertension, and obesity.
Those who exercise – handle stress better; eat healthier foods; get more restful sleep; increase circulation; get more new brain cells; enhance brain power and clear thinking!
Exercise wards off memory loss and dementia; protects against brain injuries; makes you happier (endorphins) – boosts your mood – fights depression – eases anxiety; boosts your sexuality (increases testosterone levels)
Best Exercises for Your Brain
Aerobic Exercise (increases brain BDNF to build new neurons) & Burst Training
First know your maximum heart rate! Find out by:
- Taking the number 220 and subtracting your age
- Then depending upon you’re your fitness and current levels of exercise, multiply by 60% or 85%
The following is an example of burst training – 3min Warm Up; 4 min Fast Walking (like you are late); 1 min Burst (run or walk as fast as you can); 4 min Fast Walking; 1 min Burst; 4 min Fast Walking; 1 min Burst; 4 min Fast Walking; 1 min Burst; 4 min Fast Walking; 3 min Cool Down
You can do just 15-20 min if you don’t have time for more.
Another great idea to fit in the 15 minutes is to walk up and down stairs at your workplace at lunchtime or the end of the day.
Coordination activities – dancing, tennis, table tennis (world’s best brain sport)
Calm and focus your mind with mindful activities – yoga, tai chi
Just do it – keep an exercise streak! Ensure at least one part of your day will be great! Remember as your weight goes down, your brain size goes up!
Remember what Eric said in Beginning an Exercise Routine? K.I.S.S. to begin any exercise routine! Which is a fun way to remember the good advice Keep It Simple Silly.
Exercise: start slowly, schedule daily exercise time, stay focused on what you want (and less on what you DON’T want), consider a support system like the buddy system (even if it’s your spouse, after all you want to grow older but healthier with the love of your life).
Get the Most Nutrition Out of Your Meals
Also we all need to remember to chew each bite of food always 25-50 times- you will get more nutrition from your good, feel fuller sooner n eat less n lose wt, n want to eat better foods!…
When you are stressed don’t get sweets, just get moving