by Psicologia7.net 27 Aug,2020
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Well-targeted physical exercise is something you could do now, and it would bring immediate and positive benefit to your brain, including your mood and concentration, and it could even last a long time, protecting your brain from various conditions such as depression, Alzheimer's disease, or dementia.
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Thus, the effects of well-targeted physical activity will generate immediate, lasting and protective benefits for your brain, and that can last the rest of your life.
The brain is the most complex structure known to mankind. For example, the prefrontal cortex, just behind the forehead, plays a role in your decision-making, concentration, attention, and personality. There is also a key area found in the right and left temporal lobe.
Deep within the temporal lobe is the key structure for your abilities to shape and retain long-term memory, facts and events; this structure is the hippocampus.
The effects of well-targeted physical exercises often change the brain, for example, better moods, increased energy, and increased memory and attention can be noticed.
In this sense, exercises are the most transformative thing you can do for your brain today, for the following three reasons:
1) It has immediate effects on your brain: a single training you do immediately increases the levels of neurotransmitters such as dopamine, serotonin and neuroadrenaline. This will improve your mood immediately after that training. A single exercise can improve and change your ability and concentration, and this improvement in concentration will last at least two hours. In addition, a single workout will improve your reaction speed, which basically means you will be faster in catching a falling cup of coffee. However, these immediate effects are temporary. In this case, it is necessary to change the exercise regimen to increase cardiorespiratory function to achieve long-term effects. These effects are precisely long term because the exercises change the actual anatomy of the brain, as well as its physiology and function.
2) Long-term effects of exercise include improved functioning of attention, which is dependent on the prefrontal cortex. Thus not only do you gain better concentration and attention, but also the volume of the hippocampus increases. To make an analogy, you can think of the brain as a muscle; the more you exercise it, the more the hippocampus and the prefrontal cortex grow and become stronger, the greater the benefits for you. This is very valuable to you, because the prefrontal cortex and the hippocampus are the two areas most susceptible to neurodegenerative diseases and normal cognitive impairment during aging. So, by increasing exercise throughout your life, even though it will not cure dementia or Alzheimer's disease, it will help you create stronger and larger hippocampuses, and the same goes for the prefrontal cortex. Therefore, these diseases take a long time to take effect. Now, what might be the minimum amount of exercise I need to do to achieve these positive changes? You don't have to become an athlete by a factor of 3 to gain these effects; the big rule is that it is suggested to do it three to four times a week, a minimum of 30 minutes per training session, and to include aerobic exercise within the training, also taking into account your age, physical condition, nutrition and your doctor's recommendations. And you can do all this at home!
3) Make exercise a part of your life to add happiness and security.
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