Want to be active, calm down, or make your head clearer and feel happier? There are many simple and practical exercises to achieve these effects.
Want to feel more satisfied, try yoga
A little frustrated? Use “Puppy Watching the Moon” style. A 2010 study published in the journal Alternative and Complementary Medicine measured the level of anxiety among people who practice yoga 1 hour a week. This study found that yoga increases GABA (γ-aminobutyric acid) levels, a neurotransmitter that reduces anxiety. Deep and slow yoga breathing also allows you to inhale more oxygen, which keeps your body organs in optimal condition, including your brain. Three months after you start practicing yoga, you can feel it.
For more energy, try cycling
When you ride a bike, you are not just stepping on wheels, even if you are not riding the length of the Tour de France. Researchers at the University of Georgia (UGA) found that after riding a stationary bicycle for 30 minutes, the subject’s energy levels increased. In addition, the study also recorded energy-related positive current changes in the subject’s brain (a measurement of EEG). “Cycling seems to activate the neural circuits of the brain, making people feel energetic,” said Patrick O’Connor, a professor of kinematics at UGA. And Toronto clinical and sports psychologist Dr. Kate F. Hayes told us, “People generally think that physical activity is tiring, but in fact, physical activity can add energy to our lives.” Although riding a bicycle can also increase your Less energetic, but to get lasting results, you should “ride a stationary bike at slow to moderate speeds, 3 times a week for 15 minutes,” suggested a cycling instructor in Roswell, Georgia. This will give you the stimulus you need to get sustained energy. Don’t just exercise in the gym. Studies have shown that any type of exercise can stimulate more energy than it does indoors.
For clearer thinking, try dumbbells
Lifting dumbbells will undoubtedly strengthen your deltoid muscles. Do it 3 to 5 times a week. After a month, the performance of the cognitive test is significantly better than that of the control group without dumbbells. Especially the execution ability, the dumbbell training group has greatly improved, including the ability to make plans, regulate behavior and multi-tasking. Beginners can try it 3 times a week for 3 weeks and need a chair and some 3-5 pound dumbbells. Take a day off every other day so that your muscles can rest.
To reduce stress, try Tai Chi
Recent research shows that the best way to reduce stress is Tai Chi, which is a very popular ancient Chinese martial art. It is essentially a combination of motion and stillness. In Tai Chi exercise, you need to move your bodyweight back and forth repeatedly. This will allow your whole body muscles to move and allow you to use rhythmic breathing. Because the movement is slow and smooth, it can relax your muscles, calm your mood, and improve your balance, strength, and flexibility. Whether you believe in your own power or not, Tai Chi’s rounded speed and precise movements can help you focus and remind you to move more slowly. For best results, practice Tai Chi for 20 minutes every morning.
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