What brain-strengthening exercises are there? Protect yourself when you exercise. Many people choose this sport when they lose weight. Different people should arrange exercise time according to their living habits, and pay attention to their breathing frequency when exercising. If you know what brain-building exercise is, act quickly!
What brain-strengthening exercises are there? 1 1, dance.
Dancing can not only make people smart, but also prevent cognitive impairment. Studies have shown that dancing can reduce the risk of cognitive impairment by 76%. This is because dancing can mobilize the nerve functions of multiple areas in the brain at the same time and effectively exercise hand-eye coordination.
Step 2 read
Reading can reduce people's cognitive impairment risk by 35%. Scholars at Stanford University believe that reading needs a variety of complex cognitive functions to coordinate with each other and increase blood flow in specific areas of the brain. Canadian scholars believe that reading can increase vocabulary, broaden knowledge and enhance abstract reasoning ability.
Step 3 play puzzle games
Playing puzzle games can improve the skills of using numbers, deductive reasoning, critical thinking and social skills. Even the sudoku game played by one person can reduce people's risk of cognitive impairment, and crossword puzzles can reduce this risk by 47%.
Step 4 swim
Soaking the body with water at the place where it reaches the heart can increase the blood flow to the brain. The Australian research team found that when participants were immersed in water, their blood flow in the middle cerebral artery increased by 14% and that in the posterior cerebral artery increased by 9%.
Step 5 play musical instruments
Studies show that people who studied music in their youth have a richer life and a higher quality of life in their old age. This is because playing musical instruments can enhance the memory function of muscles, improve the flexibility of fingers, improve the plasticity of the brain and trigger structural changes in the brain.
What sports can improve intelligence?
Experts suggest that regular aerobic exercise combined with complex exercise with certain skills can play a role in exercising the brain.
Regular aerobic exercise includes brisk walking, jogging, swimming, yoga and cycling. These exercises can make us feel calm and happy and stay away from insomnia.
If you can persist in low-intensity aerobic exercise for 30-40 minutes four times a week, after 16 weeks, the sleep time of people who have never exercised before will be shortened by half, and the total sleep time will be extended by 1 hour, which can provide a good rest for the brain.
Sticking to regular aerobic exercise can also improve the level of chemicals related to cognitive functions such as memory and attention in the brain, thus improving cognitive ability, allowing you to cope with work calmly and often being inspired.
Including ball games, dancing and other complex sports with certain skills, which need the coordination of many parts of the body and help to exercise the control ability of the brain. For example, playing basketball, dribbling and passing need to look at six ways, and make timely judgments according to the situation on the court, so that the eyes, heart and hands are coordinated. When dancing, you should not only dance your body, but also integrate your emotions. Every look and expression should be in place.
Exercise improves brain function
Unlike other organs, brain tissue has no energy reserve. In order to work normally, brain cells must continuously supply oxygen and glucose, and blood flow is the only way for oxygen and glucose to enter the brain. Efforts to increase cerebral blood flow are the basis of improving brain function, and exercise has just such a function, especially those mental workers, who need more oxygen and glucose than the average person. No matter how busy you are, you should take time to exercise and improve the efficiency of using your brain.
Researchers have found that regular and moderate exercise can make more cells grow in the hippocampus of the brain, making people more sensitive in thinking, feeling and reaction, thus making people smarter.
Regular exercise can keep you young.
Recent research shows that although most of the brain development process is carried out in childhood, not all brain cells are no longer generated as soon as they reach adulthood. There are about 1000 billion neurons in our brain, which will continue to produce and change in adulthood.
Although some of them will decline with the increase of age, if we persist in exercise, we can promote the secretion of nerve growth factor in brain tissue and prevent the deterioration of brain function. Exercise is also a natural antidepressant and anti-anxiety drug. Middle-aged and elderly people want to keep their minds young, and exercise is an essential medicine.
Middle-aged and elderly people can take a walk as their daily exercise. Compared with ordinary walking, it is better to use both hands and feet when walking to achieve limb coordination. When walking, people's heart rate will increase by 13%, and the oxygen intake of the brain will increase by at least 5%.
Three to four times a week, 30 minutes each time, long-term persistence can promote the regeneration of brain cells and improve the memory and thinking ability of the brain. Exercise time can be chosen at two or three in the afternoon. At this time, exercise can turn the stress during the day into pleasure at night, thus helping to sleep. Intense exercise before going to bed will excite the brain, but it will lead to insomnia.
Excessive exercise is counterproductive.
Although exercise is good for the brain, it should be moderate. Excessive, excessive or explosive strenuous exercise, such as 50- 100 meter sprint, should be avoided, because this kind of exercise will rapidly increase the oxygen demand of muscles, thus reducing the blood flow of the brain, leaving the brain in a relatively hypoxic state and affecting its normal function.
When exercising excessively, the human body will consume a lot of energy. In order to prevent further consumption of energy, there will be functional inhibition, and then you will feel extremely tired, weak and slow-witted.
If you exercise excessively for a long time, the sensitivity of the body's "protective inhibition" function will be reduced, which will damage the brain function and cause symptoms such as inattention, insomnia and forgetfulness, which will be harmful to human health for a long time. In life, people often feel that after strenuous exercise, not only the body is slow to respond, but also the brain has a short-term "unable to keep up" phenomenon.
What brain-strengthening exercises are there to jump rope?
Skipping rope is mainly based on the jumping and kicking of lower limbs, which drives the muscle movement of arms, waist and abdomen, promotes the deepening of breathing, increases the absorption of oxygen and accelerates the excretion of carbon dioxide. In addition, the rope stimulates the thumb acupoint, and the foot massages continuously on the ground, which stimulates the brain through the foot reflex area, greatly increasing thinking, memory and association.
dance
Dancing can exercise and improve the sensitivity and memory of the brain to external signals. According to the survey, children who insist on learning dance get better grades in cultural classes.
At the same time, bouncing exercise is a good exercise for bones, muscles, lungs and blood circulation system, thus making children grow taller, stronger and healthier. In addition, this kind of exercise is also beneficial to the lymphatic system, an important part of the human immune system. This is of great value to enhance children's resistance to various diseases, especially infectious diseases.
Life and health are inseparable from vibration.
The reason why bouncing is so magical is mainly because of the vibration generated in the process of bouncing. Medical research shows that human life and health are inseparable from vibration. Because the human body itself is composed of a series of vibration systems, such as the regular contraction of the stomach, the constant peristalsis of the intestine, the constant beating of the heart, and the breathing and breathing of the lungs. If children often do bouncing exercises and combine this "exogenous" vibration with "endogenous" vibration, the benefits of fitness and brain strengthening will be more prominent.