LEADERBOARD - Masterclass - 029 - How to Transform Your Day in 10 Minutes
0THEME: Personal Development
LESSON: How to Transform Your Day in 10 Minutes
Now that the holidays are over and we’re all back to working a normal schedule, the short, cold, days of winter produce a mental fog for many that often won’t clear.
As the euphoria of the season disappears and our festive moods fade away, it can be a real challenge to stay mentally focused on the tasks at hand.
Kinesiology Prof. Matthew Heath, who is a supervisor of Graduate Programs in Neuroscience recently conducted an important study on exercise.
THE STUDY
http://www.sciencedirect.com/science/article/pii/S0028393217304591
The research team noted that though previous studies have indicated that you can derive some brain-health benefits following a single 20-minute workout regime or by committing to a long-term (24-week) full-on exercise program, new data indicates that dedicating just 10 minutes to some form of aerobic activity can jump-start portions of your brain that help with problem-solving and focus.
For their study, the researchers instructed participants to either sit and read a magazine or do 10 minutes of moderate-to-vigorous exercise on a stationary bike. After the reading and exercise sessions, researchers used eye-tracking equipment to analyze study participants’ reaction times to an eye movement task that was cognitively demanding.
“Those who had exercised showed immediate improvement. Their responses were more accurate and their reaction times were up to 50 milliseconds shorter than their pre-exercise values. That may seem minuscule but it represented a 14 percent gain in cognitive performance in some instances,”
So now you know that short bursts of aerobic exercise can help you shake the doldrums and make you more mentally capable — at work, at home, or at school. But how do you get a short workout in if you’re nowhere near a gym?
Here are a few things you can do:
— Take the stairs instead of an elevator or escallator
— Fast-walk with light weights attached to your ankles
— Bring your own exercise bike to work
— Do squats and stretching exercises or simple yoga
“This study shows that people can cycle or walk briskly for a short duration, even once, and find immediate benefits.”
Make that change today.
Today's Key Words & Phrases
Mental Fog + Fade Away + Euphoria + Indicate + Regime + Cognitive + Minuscule + Shake The Doldrums
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