#Spark: The Revolutionary New Science of Exercise and the Brain

[fatgirlgetsfitatlast]

Exercise and the brain

Link to Podcast: https://collegeinfogeek.com/exercise-and-the-brain/

Summary:

Interview with the author of the book: Spark: The Revolutionary New Science of Exercise and the Brain, 

Exercise improves mood, your ability to learn, lessens symptoms of ADHD and anxiety, and more.

Aerobic exercise can actually promote neurogenesis – the actual birth of new nerve cells. Previously, it was believed that we entered adolescence with all the nerve cells we’d ever have, and from there they’d slowly but surely die off without being replaced.

Scientists have also discovered that exercise regulates and optimizes levels of neurotransmitters such as noeprinephrine, dopamine, and seratonin, all of which play key roles in your brain’s ability to pay attention, stay motivated, and learn effectively.

Exercise has many other wide-ranging effects in the brain, and has been shown to be beneficial for people with a range of conditions – from chronic anxiety and depression to ADHD. It also helps us age more gracefully, and prevents the onset of diseases like Alzheimer’s.

[cleverwordsandotherstuffilike]

“What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark. It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.” ― John J. Ratey, Spark: The Revolutionary New Science of Exercise and the Brain

[elliejuo]

The Role of Exercise in Preventing Chronic Diseases: A Comprehensive Review

Regular exercise is commonly recognised as an important component of living a healthy lifestyle. Its advantages go beyond physical fitness and include the prevention and management of chronic diseases. This blog article will investigate the impact of exercise on numerous chronic illnesses, using recent scientific research released between 2018 and 2023 as evidence. We can better understand the importance of incorporating physical activity into our everyday lives by investigating the scientific evidence on the benefits of exercise and its association with disease prevention.

EXERCISE AND CARDIOVASCULAR HEALTH: Recent scientific study indicates that regular physical activity reduces the risk of cardiovascular disorders such as coronary artery disease, stroke, and heart failure (Smith et al., 2015). Aerobic activity, such as brisk walking, jogging, or cycling, improves cardiovascular fitness, lowers blood pressure, and lowers LDL cholesterol levels, all of which contribute to better heart health (Bouchard et al., 2012).

EXERCISE AND DIABETES PREVENTION: Type 2 diabetes has become a global epidemic, yet current research highlights the critical role of exercise in its prevention. Regular physical activity appears to enhance insulin sensitivity, aid in weight maintenance, and reduce the chance of developing diabetes (Colberg et al., 2010). Individuals who engage in moderate-intensity exercise, such as brisk walking for 150 minutes per week, have a decreased risk of type 2 diabetes than their sedentary counterparts, according to research published in the last five years (Tuomilehto et al., 2001).

EXERCISE AND MENTAL HEALTH: In addition to physical benefits, exercise has a significant impact on mental health. Mandolesi et al. (2018) found that regular physical activity lowers the risk of depression, anxiety, and cognitive deterioration. Exercising causes the release of endorphins, chemicals that boost emotions of enjoyment and reduce stress. Furthermore, physical activity increases blood flow to the brain, promoting neuron development and increasing cognitive performance (Ratey & Hagerman, 2008).

EXERCISE AND CANCER PREVENTION: New study reveals that exercise can help prevent and control several types of cancer. Regular physical activity, according to studies published in the last five years, lowers the chance of acquiring colon, breast, and prostate cancers (Friedenreich et al., 2016). Exercise helps to maintain a healthy body weight, reduces inflammation, improves immunological function, and balances hormones, all of which contribute to a lower risk of cancer (Moore et al., 2016).

In conclusion, exercise is proving to be an effective therapy in the prevention and management of chronic diseases. Regular physical activity has numerous advantages, ranging from cardiovascular health and diabetes prevention to mental well-being and cancer risk reduction. It is critical to prioritise exercise as an intrinsic part of our daily routines, aiming for at least 150 minutes of moderate-intensity aerobic activity per week. We may considerably improve our general health and lower our risk of chronic diseases by including exercise into our daily life.

References:

Bouchard, C. et al. (2012). Physical Activity and Health. Human Kinetics.

Colberg, S.R. et al. (2010). Exercise and Type 2 Diabetes: The American College of sports Medicine and the American Diabetes Association: Joint Position Statement. Diabetes Care, 33(12), e147-e167.

Friedenreich, C.M. et al. (2016). Physical activity and cancer prevention: etiologic evidence and biological mechanisms. Journal of Clinical Oncology, 34(9), 987-994.

Mandolesi, L.et al. (2018). Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Frontiers in Psychology, 9, 509.

Ratey, J.J. & Hagerman, E. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown Spark.

Smith, S.C. et al. (2015). AHA/ACC guidelines for secondary prevention for patients with coronary and other atherosclerotic vascular disease: 2006 update endorsed by the National Heart, Lung, and Blood Institute. Journal of the American College of Cardiology, 47(10), 2130-2139.

Tuomilehto, J.et al. (2001). Prevention of Type 2 Diabetes Mellitus by Changes in Lifestyle among Subjects with Impaired Glucose Tolerance. The New England Journal of Medicine, 344(18), 1343-1350.

Copyrights: If you like the post and want to use the information please give credits to my profile. Cheers :)

[phdstudygirl]

Started listening to Spark: the Revolutionary New Science of Exercise and the Brain, since it is on Thomas Frank's top ten must reads. It is basically about how exercise can boost brain processing, thereby improve things like studying and, because of that, grades. I'm not much of a "morning jog" kinda girl, but I think I might be able to modify the ideas a bit.

[peggyandjudy]

"Spark", How Raising Your Heart Rate Changes Your Brain

“Spark”, How Raising Your Heart Rate Changes Your Brain

Which of these responses to EXERCISE do you use? I love to exercise. I hate to exercise but I do it. I should exercise but I don’t. Exercise????? Spark: The Revolutionary New Science of Exercise and the Brain, by John J. Ratey, M.D., and Eric Hagerman,  explains the strong evidence that aerobic exercise doesn’t just change our body IT CHANGES OUR BRAINS. Music makes it fun! This particular…

[judithwesterfield]

"Spark", How Raising Your Heart Rate Changes Your Brain

“Spark”, How Raising Your Heart Rate Changes Your Brain

Which of these responses to EXERCISE do you use? I love to exercise. I hate to exercise but I do it. I should exercise but I don’t. Exercise????? Spark: The Revolutionary New Science of Exercise and the Brain, by John J. Ratey, M.D., and Eric Hagerman,  explains the strong evidence that aerobic exercise doesn’t just change our body IT CHANGES OUR BRAINS. Music makes it fun! This particular…

[salvadorbonaparte]

a few ones lol 1. Red Rising, the first one 2. When breath becomes air 3. Spark The Revolutionary new science of exercise and the brain

1.never heard of | never read | want to read | terrible | boring | okay | good | great | a favorite

I did hear good things about it though

2.never heard of | never read | want to read | terrible | boring | okay | good | great | a favorite

This books sounds absolutely fascinating but it would break me so I'm staying away from it at least at the moment

3.never heard of | never read | want to read | terrible | boring | okay | good | great | a favorite

Is it good? I have no idea about it

[benesprays]

Benefits of Exercise on Learning and Memory

The other day, I was working out at the gym on my college campus and felt an urge to read my e-textbook while on the elliptical. I felt energized and felt like I was able to retain the information well. Ultimately, I have adopted the practice of cardio and reading at the same time. Therefore, I decided to do more research to learn more about the benefits of exercise on learning and memory.

Benefits of Exercise on Learning and Memory

Harvard Health Publishing, referenced a study from the University of British Columbia, which found that cardio increases the size of the hippocampus. This is the area of the brain involved in verbal memory and learning. Exercise indirectly impacts memory and learning, because it improves people’s mood, sleep patterns, and stress levels. All of these have a direct impact on the brain.

According to an article from Western Governors University, Dr. John J. Ratey, an associate professor at Harvard Medical School, wrote a book titled, “Spark: The Revolutionary New Science of Exercise and the Brain.” In this book, Ratey talks about the impact of exercise on the brain and how it boosts learning on three levels. Exercise improves alertness, attention, and motivation and impacts the brain on the cellular level as well. Ultimately, he found, that working out not only helps with memory but also prepares the brain prior to learning.

Sleep Also Influences the Brain

Adequate sleep also impacts learning and memory. If you struggle to get 7 hours or more of sleep each night, DREAMit is your solution! According to an article from the Division of Sleep Medicine at Harvard Medical School, sleep plays an important role in memory, both before and after learning something. Many researchers also agree that the different sleep stages play a role in the different types of memory.

[whentherewerebicycles]

my friend liz asked for a five min summary of Spark: The Revolutionary New Science of Exercise and the Brain and here it is in case you all are interested in reading it too!! it is light on science (you will have to read the book if you want that) but heavy on ENTHUSIASM. behind the cut.

[nursing-blog-universe211]

The health benefits of exercise are well documented. Working out on a regular basis is not just a great way to stay in shape, it also enables your body to produce natural chemicals called endorphins that help you feel happier, and may also make it easier to focus on your studies.

Based on researches done by experts, exercise improves learning. As we were looking for evidence of this, we came across an article by Nancy Barile, an award-winning teacher, giving her feedback in reference to the book “Spark: The Revolutionary New Science of Exercise and the Brain”  - “Written by Dr. John J. Ratey, an associate clinical professor of psychiatry at Harvard Medical School, the book explores the connection between exercise and the brain, providing strong evidence that aerobic exercise physically remodels the brain for peak performance on all fronts. Specifically, Dr. Ratey writes that exercise improves learning on three levels: "First, it optimizes your mind-set to improve alertness, attention, and motivation; second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and third, it spurs the development of new nerve cells from stem cells in the hippocampus." In short, not only does exercise help the brain get ready to learn but it actually makes retaining information easier. “ This is great news for students who have so much learning to do! In addition, exercising a few times a week improves mental health, and decreases anxiety attacks, depression, helps us focus more, and even better, it helps relieve stress (which we have in abundance). 

As the video above suggests , exercising helps to boost brain health and memory. As a nursing student, you need to include exercising in your daily routine in order to stay fit physically and mentally. It also helps to alleviate stress which could get in your way of studying. 

Sources: 

- Youtube: “What happens inside your body when you exercise?” ( https://www.youtube.com/watch?v=wWGulLAa0O0&feature=youtu.be )

- Article: “ Exercise and the Brain: How Fitness Impacts Learning “ ( https://www.wgu.edu/heyteach/article/exercise-and-brain-how-fitness-impacts-learning1801.html )

[finitalasnezhana]

3 must read books until September

1. The Witcher. The last wish by Andrzej Sapkowski

2. Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey

3. Being Genuine: Stop Being Nice, Start Being Real by Thomas d'Ansembourg

[cleverwordsandotherstuffilike]

"As we age and plasticity declines, it becomes increasingly difficult for us to change in response to the world, even if we want to. We find familiar types of stimulation pleasurable; we seek out like-minded individuals to associate with, and research shows we tend to ignore or forget, or attempt to discredit, information that does not match our beliefs, or perception of the world, because it is very distressing and difficult to think and perceive in unfamiliar ways.

Cognitive flexibility is an important executive function that reflects our ability to shift thinking and to produce a steady flow of creative thoughts and answers as opposed to a regurgitation of the usual responses. The trait correlates with high-performance levels in intellectually demanding jobs. So if you have an important afternoon brainstorming session scheduled, going for a short, intense run during lunchtime is a smart idea.

It turns out that moving our muscles produces proteins that travel through the bloodstream and into the brain, where they play pivotal roles in the mechanisms of our highest thought processes."

Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, M.D.  

[readingfilebook]

[EBOOK PDF] Spark The Revolutionary New Science of Exercise and the Brain DOWNLOAD E.P.U.B.

[EBOOK PDF] Spark: The Revolutionary New Science of Exercise and the Brain DOWNLOAD E.P.U.B.

Spark: The Revolutionary New Science of Exercise and the Brain

[PDF] Download Spark: The Revolutionary New Science of Exercise and the Brain Ebook | READ ONLINE

Author : John J. Ratey Publisher : Little, Brown Spark ISBN : 0316113514 Publication Date : 2013-1-1 Language : Pages : 294

To Download or Read this book, click link below:

http://read.ebookcollection.space/?book=0316113514

!^READ N0W#

Synopsis : [EBOOK PDF] Spark: The Revolutionary New Science of Exercise and the Brain DOWNLOAD E.P.U.B.

A groundbreaking and fascinating investigation into the transformative effects of exercise on the brain, from the bestselling author and renowned psychiatrist John J. Ratey, MD. Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance.In Spark, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer's.Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), Spark is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run -- -or, for that matter, simply the way you think.

[che-ck-your-self]

Removes any doubt on the benefits of exercise A lot of redundancy, and lots of discussion on neurochemistry, but told with some engaging and memorable stories. If you have any doubts whatsoever on the vast benefits of exercise to deal with anything that ails you, you must read this book to remove that doubt. I skimmed parts of it that were just too scientific for me, but for the most part could not put it down. The book is very validating for those of us who exercise regularly. Go to Amazon

The importance of exercise This textbook discusses how exercise positively affects cognitive function required for learning as well as aids in good overall health such as good eating habits, reduced stress levels, and improved mood. This book is very helpful in that it first defines a problem associated with a/the lack of exercise and then goes on to discuss how exercise can benefit or help treat the problem. Go to Amazon

The best eleven dollar you could spend...life changing! A friend recommended this book to me (it changed his life), so I went ahead and bought it for myself. From the moment I picked up this book I was amazed by the research. The message is simple, yet for many incomprehensible in a fundamental level. Your body needs you to move and by doing so, your body and mind become stronger. And who would want to have a weak mind or body; since the first comprises the stemming majority of all bodily illnesses? And who like to feel crippled by the incapacities of a weak body? Go to Amazon

Excellent, motivating book... Teaches you about brain chemistry and biology, and how it can be positively affected by exercise. You will never think of exercise as something to do merely for physical appearance or even physical health. It can help you focus, be more productive, and beat depression or depression-like symptoms. The author has the science to back up the claims and organizes the book in such a way that it is easy to follow and learn. I'm hoping that it will lead me -- as an intellectual person -- to exercise more upon an intellectual understanding as to the wide-range positive effects it has. I hope to be a poster child for it, and will let you know more about how it works, beyond the intellectual level... Go to Amazon

Very satisfied!! Very satisfied!! Go to Amazon

Revolutionary I experienced two near burn-outs, then my brother recommended Spark. After reading the book I started excercising every morning at 06:00, 30 minutes on hometrainer pushing up my hartrate. The results are amazing, no stress experience anymore, enjoying life as never before and a brainfunction that I never experienced in my whole life. Go to Amazon

Good book! I needed a book to explain how the brain ins affected by things such as exercise, positive thinking and positive peer relations. This is an easy to understand book for lay people and was particular good for my clients to understand certain aspects of their treatment. Good book, well organized. Recommend for non-professionals and people very new to the field. Go to Amazon

Wow Very, very informative. Good real life examples. Fascinating stuff. Go to Amazon

Five Stars Five Stars Five Stars Motivating and current I love this book Four Stars Four Stars 4.5 stars Five Stars Five Stars

[prof110gym-blog]

Our time in the gym impacts our experience in the classroom

Often mistakenly deemed as a subject area removed from more rigorous “academic” study, physical education is now known to be synonymous with scholastic achievement. The case for physical activity improving brain functioning and thus academic achievement has been growing, and emerging research is consistent - physical activity helps us learn.

John Ratey, a Harvard psychiatrist and author of the book, Spark: The Revolutionary New Science of Exercise and the Brain, contends that exercise is the single most powerful tool young people have in order to optimize brain functioning. According to Ratey, “...physical activity sparks biological changes that encourage brain cells to bind to one another. (It is becoming clear) that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.”[1]

American physical education teacher Paul Zientarski, who has over forty years of professional experience, lauds physical education as improving the performance of struggling students at his Illinois high school. A proponent of daily physical activity for students, Zientarski helped influence policy which would eventually make Illinois the only state that mandates daily physical education classes from Kindergarten to Grade 12. He developed a program known as Learning Readiness Physical Education (LRPE). LRPE emphasizes placing students in physical education classes immediately prior to the classes in which they struggled most in. After the implementation of LRPE, students at Zientarski’s high school improved in their math and science classes to the extent that they were among the highest scorers worldwide on the Trends in International Mathematics and Science Study (TIMSS) standardized test.[2]

The Copenhagen Consensus is an international project that seeks to promote global welfare and well-being. As outlined in the British Journal of Sports Medicine, The Copenhagen Consensus of 2016 identifies physical activity as essential in cognitive functioning for students aged 6-18. Theme 2 of the consensus statement states that physical activity before and after academic activities promotes brain function, cognition and scholastic improvement in all ages studied. Moreover, the consensus notes that time taken away from academic lessons in favour of physical activity does not come at the cost of academic development -  rather - it promotes it.[3]

Thus, given the overwhelming consensus anecdotally, in the profession and in academia, it can be concluded that physical activity is instrumental in not only maintaining academic performance, but indeed improving it. Twenty first century educators should therefore emphasize the importance of physical activity, whether they are physical education instructors or not.

[1] Ratey, John. "Miracle-Gro for brains." Exercise Revolution. N.p., n.d. Web. 19 June 2017.

[2]Zientarski, Paul. "Enhancing P.E. in Illinois." Illinois Public Health Institute (2013): n. pag. Web. 19 June 2017.

[3]Bangsbo, Jens. "The Copenhagen Consensus Conference 2016: children, youth, and physical activity in schools and during leisure time." British Journal of Sports Medicine 50.19 (2016): n. pag. Web. 19 June 2017.

This data shows the improvement at Zientarski’s high school after the implementation of LRPE as opposed to conventional physical education:

[1]Zientarski, Paul. "Enhancing P.E. in Illinois." Illinois Public Health Institute (2013): n. pag. Web. 19 June 2017.

[alltimebestbooks]

Must Read Books For Student

Deep Work Rules for Focused Success in a Distracted World by Cal Newport

One of my biggest daily struggles is focusing intently on my work - and judging by the hundreds of emails I get from students each month, I'm not alone. Deep Work is by far the best and most effective book I've read on this topic, and it's helped me to become much better at resisting the temptation of distractions and remaining concentrated. This is one of my most highly recommended books.

A Mind for Numbers: How to Excel at Math and Science (Even If You Flunked Algebra)

If you're looking for practical techniques you can use to increase your ability to learn new information effectively, you should read this book. Contrary to what the title would imply, Dr. Barbara Oakley's A Mind for Numbers is applicable to any learning discipline - not just math and science. This book will quickly give you an understanding of how your brain learns and encodes new information, and will also equip you with strategies for learning more while studying less.

Spark: The Revolutionary New Science of Exercise and the Brain

I firmly believe that a solid foundation of nutrition, exercise, and sleep will help you succeed in college better than any study hack, which is why I recommend this book. Reading it will educate you on how exercise affects your brain, which in turn will give you more mental ammunition that you can use to shoot down excuses when you're feeling lazy or "busy", and don't want to work out. By the way, how much exercise have you gotten today?

How to Win at College Surprising Secrets for Success from the Country's Top Students by Cal Newport

It's 12 years old now, but Cal Newport's How to Win at College is still one of the best primers for college success I've ever read - especially when it comes to things beyond your grades. It's a short read (I read it in about four hours), split into 75 "tips" that each take up 1-4 pages. I read this book as a freshman, and it's one of the biggest reasons I was so focused on success in college; the book provides a great foundation for becoming a remarkable student and doesn't weigh you down with idle words. How to Become a Straight-A Student

Whereas How to Win at College is a general, tip-based overview on ways you can become successful in college, this book gets its hands dirty by giving you an in-depth, well thought out method for pulling epic grades in all of your classes. The book is based around that fact that there are many college students who get straight A's, yet don't study for more than a couple hours a day and still have plenty of other things going on in their lives. It lays out effective strategies for note-taking, quizzing yourself, writing papers, and more. If you want to be like one of the aforementioned students, get this book.

Your Money: The Missing Manual

Learning to effectively manage your money should be priority #1 if you haven't done it already. You're most likely in college so you can get a degree and gain access to jobs with greater earning potential; make sure your degree goes as far as it should by learning what to do with the money once you have it. Your Money: The Missing Manual is a fantastic general overview of personal finance, and it'll show you just how to keep those bills in the bank rather than blowing them on random crap.

Personal Investing: The Missing Manual

This is a great is a great follow-up to Your Money: The Missing Manual, and I'd recommend that you save reading this book until you've read the former. Once you have a solid grounding in personal finance, though, you should start taking the next step and get into investing. The book is a great tool to learn how to do that; it goes over the types of investments - Roth IRA's, index funds, common stock, bonds, the works - and gives a good overview of which ones you'll want to utilize based on your goals and lifestyle. The 4-Hour Work Week

This is the book that got me into lifestyle design - the idea that we don't have to simply graduate and just get a job, but that we are instead free to pursue the life we want, as long as we can set up the necessary systems to make it work. It also was partly responsible for giving me the confidence to try turning College Info Geek into my full-time job - which worked out