Oops – I am behind on my blogs!
Trying to do one each week – so there will be two this week, to catch up!
This one is on exercise and the
learning brain. The brain loves movement, but like many aspects of learning, or
preferred learning styles. We each have different levels of needs, so what is
the optimal level for most?
I often ponder about the brains
of people like Stephen Hawkins, or other people who are physically immobilized
yet still able to learn and produce wonderful thoughts or brilliant ideas. Does
the brain compensate for their physical disability? As the motor cortex may not
be so active, can a greater blood supply energize other parts of the
brain? Similar to blind people whose
visual cortex is inactive, yet their other senses can strengthen. Or a
paraplegic who has lost the use of their lower limbs, who gain greater strength
in their arms and shoulders. Two things seem to be happening here.
First is neurogenesis, or the
new growth in brain cells in the parts of the brain that needs to be more
energised. The second is what psychologists call the ‘compensatory complex’,
where some types of behaviour, strengthens, to compensate for other behaviours
like skills, in which we may be weaker.
Nevertheless, for many of us, we
may feel more mentally energised and able to focus our attention better, for a
period of time after some exercise. For
me personally, I feel better after 20 minutes of Yoga exercises, stretching,
breathing deeply and after a 30 minute brisk walk, or a 20 minute swim. And the
other day I had a 45 minute work out on the trampoline, which is said to
produce a greater cardio-vascular benefit than most other aerobic exercises.
Just 10 minutes on the trampoline, can produce the same benefit as a 30 minute
walk. And yes, I felt highly envigorated and mentally alert, for several hours
after that work out.
Research into the effects of
movement on the brain and learning is one of these principles that I describe
in Chapter 10 of my book on the ‘The Leadership Brain’ What
are some of these facts?
Exercise
increases blood circulation and blood brings oxygen and glucose to the brain.
It stimulates the release of proteins that keep neurons firing and connecting.
Aerobic exercise for 20 minutes, 3 times a week is optimal, but some movement,
like walking, throughout the learning day helps. Some experts say 10,000 steps
a day is ideal! Others advocate some brain movement every 20 minutes together
with some stretching and deep breathing to boost oxygen to the brain”
(Dennison, and Dennison, 1986). Those who exercise outperform others in,
attention, reasoning, problem solving and improved long term memory. More
recently the best form of aerobic exercise is HITT (High Intensity Interval
Training). Eg: Run as fast as you can for 1 minute, then walk for 2 minutes.
Repeat this for 5 times. Sitting still too much can shorten your life!
So, other than people
like Steve Hawkins, and many paraplegics, the next time you feel mentally
fatigue assuming you have had sufficient sleep and eaten some brain rich food (see
blog 3) try some exercise! Healthy and Happy Learning!
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