"To keep your brain functioning well, should you lift dumbbells?"... 5 suitable exercises for different situations

Weight training develops brain muscles and enhances cognitive function. [Photo=Clipart Korea]© Provided by Kormedi.com

 

There are personalized exercises that are easy to enjoy and highly effective for each individual. These are commonly referred to as exercise compatibility. However, in addition to exercises suited for a person, there are also exercises needed depending on the situation.

When you can't sleep well or feel depressed, doing the "right" exercise for your body can more effectively improve the situation. Based on sources like the American broadcast "Fox News," this article summarizes exercises that can improve your physical condition depending on the situation.

To keep your brain functioning well, "weight training" =

Weight training is an exercise that builds the muscles of the body. However, according to research, weight training also plays a role in developing the muscles of the brain.

Research results showed that people who performed simple low-intensity weight training 3 to 5 times a week for a month scored better on recognition tests compared to the general public. Additionally, according to the journal "Archives of Internal Medicine," continuing weight training once or twice a week for a year was found to improve concentration and enable better judgment when faced with choices.

Exercise method = Beginners should start exercising about three times a week. You can learn from a trainer at the gym or use a workout DVD. When training, each set should be performed with an intensity that makes you feel like you're reaching your limit or can't do any more at the last repetition.

Muscles only develop when they reach their limit. Instead, avoid exercising every day. Muscles can develop through exercise, but they need adequate rest time to grow.

If you are worried a lot, "Yoga" =

Yoga is highly effective when feeling depressed. According to the international journal "The Journal of Alternative and Complementary Medicine," it has been shown that people who are worried and anxious improve their mood by practicing yoga (one hour daily, three times a week).

Practicing yoga increases the levels of GABA (Gamma-Aminobutyric Acid), a naturally occurring amino acid. When GABA levels rise, worries decrease and a cheerful mood develops. Additionally, training in the deep breathing techniques taught in yoga allows for more efficient oxygen absorption. Oxygen has a positive effect on all body organs.

△Exercise method = Just doing 10 minutes of yoga at home every day is enough. If you have never done yoga before, you should start by learning breathing techniques.

Take a deep breath through your nose and count to five. Then hold your breath for 2 seconds, and exhale through your nose for 5 seconds. This way, you can expel the accumulated waste from your lungs.

If you have insomnia, "Pilates" =

The inability to sleep well at night is due to the body's lack of ability to relax tension. Therefore, in order to sleep deeply, stress must first be eliminated. A research team from Appalachian State University in the United States recommended Pilates as the best exercise for restful sleep.

Pilates is a form of exercise that combines elements of Eastern yoga and Zen, as well as ancient Roman and Greek health practices. Developed by Joseph Pilates in the 1920s, it aims to strengthen various parts of the body through repetitive movements.

According to the research team, people who do Pilates on a mat for 75 minutes twice a week or 50 minutes three times a week are much less likely to experience sleep disorders. This is because Pilates awakens every corner of the body.

△Exercise method = Pilates is a type of exercise that is not easy to learn on your own, so it is advisable to learn through instruction. Consistently practicing at least three times a week is important.

To reduce stress, "Taijiquan" =

Tai Chi is a martial art created during the Ming Dynasty in China. Recently, it has gained popularity as an exercise that clears the mind. According to reports in various academic journals such as the British Journal of Sports Medicine, Tai Chi is effective in reducing physical stress.

Taijiquan is fundamentally performed in a standing posture. Through movement, it continuously shifts body weight forward and backward, or up and down, engaging the muscles. Additionally, this process allows for rhythmic breathing. Moving the body slowly and fluidly like flowing water helps improve physical balance and relaxes muscle and mental tension. Furthermore, this exercise plays a role in invigorating the body's vital energy.

Exercise method = It is recommended to learn exercise techniques through DVDs or professional instructors. Exercising for at least 20 minutes every morning can yield results.

To boost your energy, "riding a bicycle" =

Riding a bicycle is not just about developing the ability to pedal. According to a Greek research team, after about 30 minutes of cycling, the body's energy levels increase.

Riding a bicycle activates neural circuits in the brain, making people feel more energetic. Experts say, "People often think that exercise makes them tired and depletes their energy, but activities like cycling actually invigorate the body."

Exercise method = Experts recommend cycling for at least 15 minutes without overexertion. It is advisable to cycle at least three times a week. There is no need to insist on indoor gym stationary bikes. In fact, pedaling outdoors generates more energy compared to indoor bikes.

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I think I need to do Pilates.

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Weight training improves your brain.

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