{p4}
Exercises to keep your brain healthy
The more you train your brain, the more powerful it becomes. If you rejuvenate your brain with proper exercise, you can not only slow down aging as much as possible, but also keep your brain function just as good as when you were in Leeds. Before doing exercises for brain health, keep five precautions in mind. First focus on the sensations in your body as much as possible. This is because the sensations my body feels are the sensations my brain feels. Secondly, don’t overdo it. If pain or abnormal symptoms appear in your body, reduce the intensity or control your movements. Third, gradually increase the intensity. The brain is not stimulated by familiar things. Therefore, as you get used to the exercise, it is advisable to gradually increase the speed or intensity. Fourth, remember that strength training requires patience. When you feel like stopping strength training, you need to do it one more time for it to be effective. Fifth, breathe naturally. Pay attention to your breathing when you begin the movement and breathe naturally when you return to the original position. If you are too aware of your breathing, your movements may become stiff.
20 minute daily brain exercise program
walking alternating left and right
It is the most essential exercise method for improving neural plasticity in the brain. You can develop your brain in a balanced way by stimulating both the left and right brain at the same time by moving the right arm and left leg, or the left arm and right leg, widely.
1 Raise your left knee and strike it with the palm of your right hand. At this moment, he looks forward and raises his left arm straight up and extends it backwards.
2 Change foot and run in the opposite direction. Once you get used to it, practice while walking forward.
Perform steps ① and ② for a total of 3 sets of 10 times.
foot massage
Because sensitivity in the soles of the feet worsens with age, people often lose balance and fall. The soles of the feet are stimulated to ensure better communication between the motor signals going from the brain to the feet and the sensory signals going from the feet to the brain.
1 Lift one foot, place it on your thigh, and press your toe joints with your hands.
2 Hold the area between your toes with your thumb and forefinger and press firmly.
3 Press evenly on the top of the foot with the four fingers and on the sole with the thumb.
4 Press around the ankle bone.
5 Change the feet.
hip release
As we age, we spend more time sitting, which weakens the muscles of the lower body, reducing the vitality of the brain. Softening your hip joints will not only improve brain health, but will also prevent injuries from falls.
1 Bend one leg and extend the other leg to the side. At this point, place both hands on the floor.
2 Take a deep breath and exhale as you slightly pull your hips back and lower your upper body. At this time, bend your upper body while straightening your back as much as possible to avoid rounding it.
3 In position ②, give 8 bounces and loosen the hip joint area.
4 Slowly lift your upper body and return to the original position.
5 Change the position of both feet and perform on the other side.
walking on a tightrope
The motion of closing your eyes and raising both arms to maintain balance, as if you were walking on a tightrope, stimulates the cerebellum. Since the cerebellum is involved not only in balance but also in cognitive abilities, cognitive abilities can be improved through this exercise.
1 Stand straight, close your eyes, spread your arms and focus your awareness on the soles of your feet.
2 Lift one foot and place it directly in front of the other foot.
3 Walk a line as if you were walking a tightrope. It is carried out in an internal space where the longest direction is ensured.
Shoulder and hip stretch
When your shoulders become stiff, blood flow to your brain decreases, making you easily fatigued and lacking concentration. The sides are also an area prone to tension, and if you relax the muscles here, breathing becomes smoother, which is helpful during meditation.
1 Sit or stand, put your hands together and lift them upwards.
2 After taking a breath, tilt your upper body to the left and pause for a moment. She exhales and straightens her elbows. I feel a pleasant firmness in my side.
3 Inhale as you bring your upper body back to its original position and as you exhale, lower your hands.
4 Perform the same method in the opposite direction. Straighten your body and lower your hands to loosen the locks. Perform steps ① to ④ a total of 3 times.
#Exercises #brain #healthy
