Last updated on 22 November 2013 - 01:20pm
Jonathan Tan
BOSSES who are looking to have more productive workers, should perhaps realign the KPI’s for productivity by starting their employees on a movement programme. Studies and research have shown that the brain functions better when the body feels good.
Over the past few years, we have witnessed increased attention to the benefits of exercise on brain function, especially for the ageing population.
In his book Spark, John Ratey discusses how children who exercised frequently demonstrated improved performance on academic tests.
But first, we need to understand the role of exercise in promoting improved cognitive function.
Here are some basic background information on the human brain:
► It weighs 1.5 to 2kg and is about the size of your cupped hands. The size of the brain has no correlation to the level of intelligence.
► The brain represents about 2% of body weight, yet consumes about 20% of your resting metabolism.
An average resting metabolism for an adult is about 1,200cals.
This means if you vegetate in front of the TV the whole day on any given Sunday, your body only needs 1,200cals to remain in function by which 20% or 250cals is used by the brain.
By comparison, muscle makes up 36 to 40% (women) and about 45% (men) of body mass, yet only consumes 18 to 20% of your resting metabolism.
The point is, if you actually go on a starvation diet, then you will be in starving your brain.
If you really need to be on a diet, then choose one that regulates a proper eating strategy and plan.
► Your brain is composed of approximately 78% water, 10% fat, 8% protein and 4% assorted compounds.
If you have a migraine or headache on a hot day or perhaps having that awful hangover and the throbbing headaches, then you are suffering from dehydration. Time to drink plenty of water.
► Your brain contains 100 billion neurons or nerve cells. By comparison, the entire human body has about 1,000 billion neurons.
For something small and that is not a muscle, it is intricately designed for optimum usage. The brain is, after all, the hub and processing centre in which all body functions operate.
► After age 35, the human brain starts to lose its mass and therefore function.
It is estimated that by age 65, approximately 10% of adults have some form of cognitive impairment, whereas by age 80, approximately 50% of adults suffer some form of cognitive impairment.
The loss of IQ and memory are some of the first visible changes. Greater brain shrinkage, however, is linked to problems with memory – and researchers say their findings suggest that exercise is potentially one important pathway to maintaining a healthy brain and its cognitive function.
The researchers also examined the brain’s white matter – the wiring that transmits messages around the brain. They found that people over 70 who were physically active had fewer ‘damaged’ areas – visible as abnormal areas on scanning – in the white matter than those who did little exercise.
The only way the brain can stay active is when the body also being active. The more uptake in movement activity also aids in creating better cognitive capabilities.
Movement is two-faceted. Movement needs brain function and brain function increases with more movement.
► After about 20 minutes of sitting motionless listening to lectures, our brain may interpret this as a progression towards sleep, thus shifts into auto-save mode, shutting off various functions and conserving energy.
The brain, just like the body, needs constant movement or activity, so make a plan to get up and move every 20 minutes (for 30-45 seconds) to keep the brain humming along.
Movement creates adrenalin. Doing push ups, jumping up and down are all good, but try these to trick the brain to work harder; perform cross-lateral patterns where movement of the extremities occurs across the mid-line of the body (left to right) as this connects the two hemispheres of the brain together.
Recent research has proven that exercise keeps cognitive abilities sharp and has a direct impact in preventing your risk of Alzheimer’s by 50%.
It boosts the flow of blood to certain parts of the brain, spurring the release of brain chemicals.
When released, these chemicals stimulate the formation of new neurons in the hippocampus, the area involved in memory, learning and the ability to plan and make decisions.
At the same time, the substance repairs cell damage and strengthen synapses, or the connections between brain cells.
Exercise also lowers stress, reduces the risk of stroke, helps control blood sugar and reduces the chances of falling by improving balance and coordination.
Stress, as we know it, is sometime caused by the brain being overworked. Exercise releases endorphins and serotonin to counter these effects.
So if you’re worried that your memory is fading, it’s time to get moving. Use your brain or risk losing it.
Let’s be fit!
http://www.thesundaily.my/news/887366
