You would agree that regular physical exercise and sports have a myriad of benefits for your health. You will feel your body become more fresh and fit when you practice with the routine. However, how exercise can affect mental health and your mind?
Check out these five mental benefits of exercise in the morning for a more fresh and mind the following:
- Reduce the damaging effects of stress. Light exercise such as jogging or fast walking on a treadmill for 30 minutes can be an instant way to release tension by increasing the levels of brain chemicals that are “calming” like serotonin, dopamine, and norepinephrine. According to a study at the University of California, San Francisco, exercise can work at the cellular level to reverse the adverse effects of stress on the aging process. The researchers found that women who do physical activity an average of 45 minutes for three days had fewer cells that are experiencing the signs of aging compared with women with the same stress level but is not active or do not exercise regularly. Exercise also helps convert blood flow to brain areas involved in stress relief.
- Reduce depression. Research shows that regular exercise and other physical activities that stimulate the emergence of sweat for 3 times a week can reduce the symptoms of depression as effectively as antidepressants. That may be because the sport is believed to stimulate the growth of neurons in specific brain regions damaged during depression. Animal studies also found that exercise increases the brain will increase the production of molecules that can enhance the relationship between nerve cells, thereby acting as a natural antidepressant.
- Improve the ability to learn something. Exercise will increase growth factors in the brain that helps create new brain cells and establish new connections between brain cells to help you learn. Interestingly, complex activities, like playing tennis or dance classes, provide the biggest brain boost. As with any muscle, you have to push your brain cells to make them grow. Complex activities also increase the capacity to learn to improve attention and concentration skills. According to German researchers, high school students showed better results in tasks that require a high concentration after a 10-minute fitness activity complex than the 10-minute routine.
- Increase self-confidence and self-esteem. You do not need to change your body shape drastically in advance to get it. Studies show that simply seeing an increase in fitness, like running faster or lift heavier weights than before, can improve confidence and your respect for yourself.
Makes you feel excited. By doing the exercises, you will feel more fresh, fit and you will feel better and happy all day.
Sport and war are two different things but have much in common. Both are elements of combat, strategy, and attack. But the sport is still not the war. At least, the exercise is to uphold sportsmanship element. One thing that is similar, such as war, sports sometimes also lead to falling victim to injury.
Injuries that often occur in sports in general are not caused by physical contact. But more often due to technical errors in the kicking, punching, jumping, diving, and the excess weight lifting. Motion carried by a sudden also frequently causes injury to the joints, especially elbows, knees, shoulders and waist.
Unlike the war, in sports injuries can be prevented by emphasizing attention on five areas: muscle strength, flexibility, routines, equipment, and introspective.
1. Muscle strength (strength)
Before exercising, you should make sure that your muscles are in a strong condition. One thing you can increase your muscle strength is to do weight training. So although your field exercise is swimming, golf, tennis, or anything else, it is important to combine it with exercise load. Focus your weight training on the muscles you use in the sport. For example, leg press exercise for you who like basketball so as to strengthen the leap. In addition, according to Mitchell Beazley, author of The Complete Book of Men’s Health, weight training can also prevent bone loss or osteoporosis, the risk of injury.
But be careful with the techniques you use in lifting weights. Technique holds the burden of mistakes can be fatal to your muscles.
Good flexibility gained by doing stretching enough before exercise. With good flexibility, you can move more easily and efficiently that minimize the risk of injury. Focus your stretching after warming up for all the joints of the body. Do it slowly and hold for 30 seconds at each movement.
Always start your exercise by heating for 10-15 minutes. Muscles that have been through the heating process can absorb oxygen more effectively, thus preventing the occurrence of fatigue (fatigue). If you do a new kind of sport you’ve never done before, ask the instructor in advance about the proper technique before doing the sport. After completion of exercise, do not forget to do the cooling (cooldown) so that the body’s muscles relaxed and stable. After that, close all your exercise session by stretching the muscles of the back to prevent injury. Do the same stretches you did before the exercise. Focus on the muscles that many of you use during exercise.
Equipment plays an important role in preventing injuries. For example, if you are cycling, bicycle helmet use are safe. In addition, make sure the bike gear can be moved easily. Your workout clothes should also be tailored to the type of activity and ambient temperature. You do not get too hot or too cold during the exercise. Selection of the right shoe is also very important to prevent injury. Wear shoes with the right numbers and have shock absorption technology (impact absorbers) and support (bearing) with good quality.
You must understand the environment in which you exercise. Be wary of equipment that could potentially cause injury. If you already feel something wrong with your body, get rest. Do not exert yourself because it will aggravate the injury that you experience.
Your Injury? Do not Panic
If you suffered an injury, apply first aid to the RICE method:
Rest the injured muscle and avoid excess movement (rest). Put an ice pack (ice) on the injured muscle for 10 minutes every three hours. If you do not have an ice pack, you can use an ice cube wrapped in cloth napkins. Then pack (compress) the injury with bandages / dressings. Do not be too tight because it can complicate blood circulation. Finally, position the injured muscle is higher than the position of your heart (elevated) for 20 minutes.
If a fracture occurs, see a doctor. This one issue should be handled by a specialist.