There are plenty of good reasons to
be physically active. Big ones include reducing the odds of developing heart
disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood
pressure, prevent depression, or just look better.
Here’s another one, which especially
applies to students: exercise changes the brain in ways that protect memory and
thinking skills.
In a study done at the University of
British Columbia, researchers found that regular aerobic exercise, the kind
that gets your heart and your sweat glands pumping, appears to boost the size
of the hippocampus, the brain area involved in verbal memory and learning.
Resistance training, balance and muscle toning exercises did not have the same
results.
The finding comes at a critical
time. Researchers say one new case of dementia (a chronic or persistent
disorder of the mental processes caused by brain disease or injury and marked
by memory disorders, personality changes, and impaired reasoning) is detected
every four seconds globally. They estimate that by the year 2050, more than 115
million people will have dementia worldwide.
Exercise
and the brain
Exercise helps memory and thinking
through both direct and indirect means. The benefits of exercise come directly
from its ability to reduce insulin resistance, reduce inflammation, and
stimulate the release of growth factors—chemicals in the brain that affect the
health of brain cells, the growth of new blood vessels in the brain, and even
the abundance and survival of new brain cells.
Indirectly, exercise improves mood
and sleep, and reduces stress and anxiety. Problems in these areas frequently
cause or contribute to cognitive impairment.
Many studies have suggested that the
parts of the brain that control thinking and memory (the prefrontal cortex and
medial temporal cortex) have greater volume in people who exercise versus
people who don’t. “Even more exciting is the finding that engaging in a program
of regular exercise of moderate intensity over six months or a year is associated
with an increase in the volume of selected brain regions,” says Dr. Scott
McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in
neurology at Harvard Medical School.
The interesting thing about exercise
is that you don't have to have a gym before you can engage in exercise. Some
simple forms of exercise include the Push ups, Sit ups, Jogging, Running,
Cycling, Swimming etc.
What are some of the possible
benefits of exercise?
- Reduced psychiatric symptoms
- Reduced stress resulting from burning off stress chemicals such as adrenaline
- Release of endorphins -- chemicals that have a naturally relaxing and calming effect on the body
- Improved memory
- Increased energy
- Improved sleep
- Improved focus
- Better regulation of mood
- Weight loss
- Increased sense of accomplishment and self-esteem
- Distraction from negative thinking
- Additional opportunities to meet others with similar interests
The idea of exercising can be
overwhelming for someone dealing with a mental health disorder. It is important
to remember that when it comes to physical activity, anything is better than
nothing! Start with whatever seems manageable. Even a ten minute walk can
be helpful. You will likely be able to increase the amount and frequency of
physical activity slowly as you start to feel better. Generally, doctors
recommend about 20-30 minutes of exercise three to five times per week, but it
can be a good idea to talk with your own healthcare provider to decide what’s
right for you if you have a poor health condition.
The benefits of exercise to keep
students mentally and physically fit cannot be overemphasized, so engage in one
today and be a smart student.
By Godgift Celestine Nwogu (G.C.N)
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