Mind and body go hand in hand when it comes to a person's well-being; did you know that exercising is very helpful to the brain? Some even say that daily exercises are more benefitial to the brain than to the body, exercises can affect mood, vitality, alertness, and result in feelings of well-being, along with many other benefits. Body exercise affects many areas within the nervous system and sets off pleasure chemicals such as serotonin and dopamine that make us feel calm, happy, and euphoric, in other words, if you don't want to wait for those good feelings to come by chance, you can bring them on by exercising. The reason is that when you exercises you can think more clearly, perform better, and your morale is higher. Below you will find some videos on how to exercise if you don't already have a program that you follow, like the 300 Spartans, as well as some nutritional tips.
You may want to watch this 4 minute documentary below to learn more about the amazing mind and body, just press play and start learning.
Exercise & Depression
Depression affects memory and effectiveness; even though
it's a mental issue it can cause many physical illnesses. However if you can
control your physiology, you can relax, focus, and remember. In a study young
male and female volunteers were tested for mood and then did aerobics for an
hour. Of the 80, 52 were depressed before the exercise. That group was the most
likely to benefit, reporting a reduction in anger, fatigue, and tension. They
also felt more vigorous after the workout. Exercise can reduce anxiety for
several hours afterward. Yoga is also a very helpful way to release stress and
tension (below you will find a small yoga session).
Did you know that physical exercise actually stimulates
growth in brain cells? School children who exercise three or four times a week
get higher than average exam scores. Senior citizens who walk regularly perform
better on memory tests than their peers who spend much of their time sitting. In fact, as they age,
walkers show far less cognitive decline than that of non-walkers.
Therefore, low to moderate forms of exercise are
recommended for body-brain training. Some recommends 8 to 12 minutes a day of
sweating and breathing-hard exercise (60% of maximum heart rate) for body-
brain training. Others suggest a 30 minutes of moderate exercise, walking,
hiking, or swimming, three times a week. Half an hour to an hour, four to five
times a week would be even better.
Exercises are not the only path to good life stlye, eating a
healthy diet that spreads carbohydrate throughout the day, choosing foods low
in saturated fat and high in soluble fiber are one of the best ways to stay fit
while still getting the necessary nutrients, for example safe and soluble fiber
such as beans, peas, oatmeal, berries, apples, and some nuts and seeds are very
healthy and much needed for the body.
Try also some low sugar fruits: Rhubarb, Strawberries,
Cranberries, Raspberries, Blackberries, Blueberries, Grapefruit, Melons,
Apricots, Plums, Peaches, Pears, Guava, Cherries, Apples, Papaya. It's
recommended to eat food high in fiber and low in carbs such as All Bran with
Extra Fiber Cereals; or Fiber One.
A good diet would be: (Apples + Grapes + Soy beans + Soy
milk + Vegetables + Dark chocolate) + exercises, dark chocolate can be consumed
when working out, so that you can benefit from the antioxidants it contains
while still burning the excess sugar. Note that diets vary from one person to
another, especially with people with health issues, so it's better to consult
with your doctor or dietician for the best diet for you.
You may also want to check the weight and height chart at the bottom of this page, it contains the suggested weight based on your height.
This is an example of Yoga workout, please note that this
is just for informative purposes, if you're unfamiliar with Yoga moves you
might cause injuries to yourself. Enjoy the video!
Below is an example of a set of exercises you may want to do
if you don't have one already, it's called the 300 Spartans because it contains
300 repetitions from 10 different movements, it's good because it encourages
you to finish the 300 repetitions rather than doing a short/ quick workout. The
other good part about it is that it allows you to work out many parts of your
body, so that you would have a balanced strength. Note that these exercises may not be suitable for everyone.
Mind and body can offer wonders to the one who appreciates them and takes good care of them, so make sure you have benefited a little bit from these resources, and that you exercise daily or regularly!