Good Lifestyle

We reported countless times here atETNT MIND + BODY How? 'Or' WhatStudies have linked exercise not only with betterphysical health but also with strongerMental Health. But if you have already been curious to know what really happens to your brain when you exercise - how these fights ofwalking, hiking, boxing,functioning,cyclingor any other form of fitness impacts directlyThe gelatinous mass inside your skull-Dneuroscientific and psychiatristArash Javanbakht, MD, from Wayne State University, explains in a new article published inThe conversation. Read on some of his revelations. And for more ways to squeeze more exercise in your days already busy, do not missSmall secret stuff to walk more every day, say experts.

According to Javanbakht, working regularly does not just make you feel better and lighten your mood, but also "really change the biology of the brain. "

"Regular exercise, especially cardio, changes the brain," he writes. "Contrary to what some may think, the brain is a very plastic organ. Not only the new neuronal connections are formed every day, but alsoThe new cells are generated in important areas of the brain. A key zone is thehippocampus, which is involved in learning and memory and regulation of negative emotions. "

It highlights a molecule called "Neurotrophic factor derived from the brain, "which is the molecule that helps in creating new brain cells." A variety of high-intensity aerobic and intensity intervals training exercisesdramatically increase BDNF levels"He writes." There is evidence of animal research that these changes are toEpigenetic level, which means that these behaviors affect how the genes are expressed, resulting in changes in connections and neuronal function. And for more good exercise advice, do not miss theExercise tips that will help you reduce faster, says science.

We havereported how aanalysis Dozens of observation and intervention studies suggest that physical activity could prevent depression. But according to Javanbakht, these include not only feelings but also the "physical Symptoms of anxiety. "

"Exercise could even potentially desensitize people to physical symptoms of anxiety," he explains. "Due to the similarity between the body effects of the exercise, exercises specifically high intensity and those of anxiety, including shortness of breath, shortness of breath, cardiac palpitation and tightness of the chest. In In addition, by reducing the basic heart rate, the exercise could lead to the signaling of aCalm internal physical environment Brain. "And for more good exercise tips, do not missOne of the main side effects of walking every day, according to science.

"By increasing energy and the level of fitness, the exercise can alsoImprove self-image and self-esteemJavanbakht said.

Innumerable exercisers will support its claim. According to an author and the traiathlon coach, we talked about, you had to become a better public speaker. "When I started swimming many years ago, I almost immediately found that the quality of my power in public has improved," says Von Collins,Complete sorting. "I often gave presentations in the framework of large group training sessions. My ability to regulate my air intake and my airflow has improved considerably. This was due to my trained lungs to breathe with breaths deep and slow while swimming. The benefits were incredible - and improved over time. If you think you have a difficult time breathe in some situations, such as speaking in public, get a schedule [exercise] regular. "

Javanbakht reveals that he tries to "prescribe" to "prescribe" more exercise - and not the way doctors do so regularly. "I started thinking about the prescription of the exercise as a say to patients to take their" exercise pills ". Now, knowing that the importance of exercise, almost all my patients commit to A certain level of exercise, and I saw how it benefits many areas of their lives and livelihoods, "he says.

Among his tips for doing more daily exercise, he advises you to choose an exercise that you really like you will do ("what works for a person might not work for another"), 2) enjoy "pressure positive peers "(" I created a group messaging for the boxing gym, because at 5:30 pm, after a busy day at the clinic, I may have difficulty finding motivation. To go to the gym or make an online workout. It's easier when friends send a message, they motivate you and motivate you. "), 3) Do not visualize exercise as" all Or none "(" three minutes of dance to your favorite music still "), and 4) if you" resume you lack motivation, ask yourself: "When was the last time I regretted doing it?" And for more exercise, do not miss The secret exercise rotates for a better body after 40 years, say experts .