Exercise is good for the brain

Physical activity is good for the body but it also seems to be good for the brain.

Neuroscientists from the University of Geneva conducted a study in which they evaluated memory performance after exercise and discovered that an intensive physical exercise session as short as 15 minutes on a bicycle improves memory, including the acquisition of new motor skills.

a woman standing in a room

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The research team recruited a group of 15 young and healthy men to take a memory test under three different conditions – after 30 minutes of moderate cycling, after 15 minutes of intensive cycling, or after a period of rest – and they found that performance was better after the intensive stint.

“The exercise was as follows: a screen showed four points placed next to each other. Each time one of the dots briefly changed into a star, the participant had to press the corresponding button as quickly as possible,” explained researcher Blanca Marin Bosch. “It followed a predefined and repeated sequence in order to precisely evaluate how movements were learnt. This is very similar to what we do when, for example, we learn to type on a keyboard as quickly as possible. After an intensive sports session, the performance was much better.”

The team also found that the faster the participants were exercising, the more they activated their hippocampus, the memory centre of the brain, and the caudate nucleus, a structure involved in motor processes. The level of endocannabinoids, small molecules that produce a feeling of wellbeing during physical exertion, had a similar relationship.

This study was published in the journal Scientific Reports.

Related Slideshow: Household items you can use as home gym equipment during self-isolation (Provided by Photo Services)

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With gyms and parks closed in several places and people restricting themselves indoors in response to the global coronavirus (COVID-19) pandemic, there are many who have suddenly found themselves clueless about how to continue exercising and keeping fit. Click through to read how you can use everyday goods such as bottled water and furniture in place of heavy gym equipment and continue to train.

Images are for representational purposes only. Please take all necessary precautions while exercising and consult your general physician before starting any workout.

Water bottles can be used as an alternative for weights, especially while performing exercises such as squats, lunges and shoulder press. In case of squats, you may raise the bottles above your head while you stand up and hold them parallel to your shoulders as you come down.

Lifting a broom or a plastic pole above your head multiple times like a barbell can be helpful for shoulder workout. Additionally, you may also try hip hinges or oblique twists with the same.

Tricep dips for upper-arm workout can be performed at home using a chair or a sofa. Begin by positioning the chair against a wall. Now place your hands behind you on the chair while your legs are extended out in the front, bend your elbows and go up and down against the chair.

You could make your push-ups exciting with the help of a basketball. Find your balance and start with a plank by placing your hands on the ball and then gradually go down for a push-up.

Gather 2.2 pounds (one kilogram) of sugar or flour in sturdy plastic bags and secure it tightly to use as kettlebells. Another alternative is to fill up used milk bottles with water. These bottles have a good capacity and come with handles.

Step-ups and box jumps are considered great for strengthening the body. You can try these plyometric or jump training exercises by using a sturdy wooden crate.

Perform crunches with a twist. Grab a heavy book and lie down on your back. Now use it as a weight to crunch upward while your arms are stretched out.

You may utilize an empty wall in your home to perform wall-sits, wall push-ups, leg raises and basic stretching exercises.

Make the most of the staircase in your home by climbing up and down the flight of stairs. For an even better cardio session, you may also run and increase the intensity by carrying additional weight.

Clear the countertop in your kitchen and you can use it to do push-ups and other upper-body exercises. You could do these exercises while waiting for the water to boil or food to heat in the microwave.

If the lack of a mat has been hindering your yoga sessions, you can use a towel instead. To cushion it up, add another layer on top.

Use a backpack as a weight vest by filling it up with things like soup, water bottles or soda cans and walk around the house. You can weigh the filled backpack on a scale to know how much you are carrying and gradually increase the weight as you improve your strength.

This tip would be possible if you have a tree in your yard and a rope of about eight feet (2.5 meters). Grab the rope and tie knots at both ends. Now, hang it on a tree branch with each knot hanging from either ends. You can now perform inverted rows or squats. Remember, go out to the yard only if it’s absolutely safe.

You have been using your bed for sleeping and relaxing. Now use it for balancing your weight as you perform the tree pose, single-leg lifts and leg raises. The wobbly and cushioned surface will pose an exciting challenge and you won’t hurt yourself if you fall.

You can use a towel like a resistance band for a good arm stretch. For leg workout, take the plank position after placing a medium-sized towel under your feet. Now use it to glide your feet apart and bring them together in a controlled fashion.

For this final tip, you can ditch the items found around the house and partner up with the young members of your family. If there are kids in the house, you may seek their help in performing squats or leg raises with body weight. Take necessary precautions so as to avoid hurting yourself and the kids.

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