The brain is an amazing organ. It stores all your life – all memories, fantasies, thoughts, and ideas. But the more special and interesting the brain is, the more mysterious it is.
To this day, scientists have been working hard to penetrate its secrets. However, what is certainly known is that in order for the brain to function properly, it needs to be constantly active and learning new and new information.
There are many different exercises that can help you maintain and improve brain health and speed up the learning and memory process. Exercising the brain as well as the body not only sharpens the memory but also helps you to think faster.
Not all exercise stimulates your brain. To really activate the brain and improve its performance, the exercises need to meet the following criteria:
To be new. No matter how much mental strain your daily activities require, they will not help much if you have perfected them. New exercises are much more effective because they are unfamiliar to the brain and performing them means putting in more effort, ie. more intense brain training.
Be creative. Any exercises that expand your knowledge and awaken your imagination will greatly improve your brain’s performance.
To be entertaining. For an exercise to retain your attention and get you to repeat it repeatedly, it should be interesting, enjoyable, and not too difficult.
Here are some exercises that can easily improve brain function:
Get yourself games that are designed to develop the brain, such as sudoku, crossword puzzles or memory games. They are good stimulants, but only until you have perfected them. If they suddenly become too light, you either go to the next more difficult level or start a new game.
Learn something new.
Start learning something you’ve always wanted to know but haven’t had the opportunity to learn. For example, playing a musical instrument. An additional motivation in the learning process is that it will improve the performance of your brain.
Learn to tell stories, remember inspirational quotes, remember lyrics to a new song.
Storytelling stimulates your brain in two ways – you try to remember events and look for new ways to tell the story in a way that will interest your listeners. Daily force the brain to remember and learn new information. Find the lyrics of your favorite new song and learn it. If you love poetry, remember a few verses from a poem, learn new quotes from great people, and so on.
Read more often.
As you read, you learn new things and speed up the creation and strengthening of nerve cell connections. To make reading more challenging for your brain, make changes. You can choose a new book genre that you haven’t liked before, or read texts online on topics that may not have caught your attention (politics, religion). That way you’ll force your brain to do something unusual.
Neurobic exercises use human senses in a new way, to encourage the brain to create new associations between different types of information.
Learn a new language or learn new words every day from your mother tongue. If you have enough free time, start learning a new language. Learning new languages requires you to analyze both new words and new sounds, which is a very good stimulus for your brain. If you do not want to learn a new language yet, enrich your active vocabulary by learning new words in your mother tongue.
Use the calculator as infrequently as possible.
Whenever you need to figure something out, try to do it the old-fashioned way – in the head. At times it may seem too complicated, but I believe it is a mental weakness that can only be improved through exercise.
Exercise not only helps you look and feel good, but it also improves the performance of your brain. By exercising, you challenge your brain to focus on distance, balance, duration and the acquisition of new muscle skills, thereby accelerating its work.
The benefits of physical exercise are: improving blood flow and oxygen to the brain, enhancing cognitive skills and creating stronger connections between nerve cells. At the same time, physical activity stimulates the production of serotonin and dopamine, which cause us to feel calm, happy and euphoric.
Here are some physical exercises that you can practice daily that are great for your brain:
Learning new steps is a big challenge for your brain. Learn to play tango, learn the basics step by step samba or cha … If you are not a fan of dance, you can choose aerobics.
Deep breathing will give your brain a good supply of oxygen, and the new exercises you need to do are a good mental challenge.
Weight training requires a great deal of concentration. It also helps build muscle and thereby improves the heart’s ability to pump blood throughout the body.
Hiking increases circulation and helps the brain supply oxygen. Research shows that 15-30 minutes of walking a day is enough to strengthen connections between neurons and extend their lifespan.
It is very important to continually incorporate novelties into the way you work out, as changes, however small, stimulate and develop your brain.
A dream called high and healthy self-esteem can become your reality. Don’t wait for it to happen by itself. You need to work on it! Self-confidence training involves working on the plan of:
Increase your self-esteem
Calming down the inner critic
Coming out of the comfort zone
Dealing with negative thoughts
Setting boundaries with others and set their own boundaries
Ability to say no
All of these sub-themes will be worked out separately. They are closely related to self-esteem and are determined multiple times. Hence self-confidence training will not have its basic function if we do not pay proper attention to each of these topics.
HOW TO BUILD SELF-CONFIDENCE?
Feeling insecure and feeling less valued? Want to have a more fulfilling life than the one you now live? But fears are holding you back and you are reluctant to take any steps that will take you out of your uncertainty. You are ashamed and afraid of being rejected and criticized.
Have a sense of lesser value and guilt when there is no obvious reason for that? How many times have you told yourself that you are useless, worthless, unattractive, a loser? How much do you not love yourself, how bad a picture of yourself do you have? You are emotionally vulnerable, withdrawn and giving up on the first hurdle.
You think you deserve nothing and allow others to discourage you. You don’t know your priorities and you don’t know what you want to do.
What is the reason for all this happening to you? Your low self-esteem! Now is the right time to tell her goodbye! Allow yourself and your life to enjoy more. Build life just the way you want it and be successful both privately and professionally!
DESTROYING THE INTERNAL CRITERIA
The inner critic or self-talker, is the “voice” that you hear within yourself and constantly resonates with and offends, criticizes, humiliates, discourages, blocks, predicts failure. Sadly you trust him very much and because of him and your self-esteem is shattered or already low.
The inner critic creates a negative self-image for you, an image that shakes you too much. If you have a negative self-image, you may be in a destructive relationship that you do not get out of or you lack self-confidence and self-esteem. Learn how to silence him and not let him control your life in all its spheres.
COMING OUT OF THE COMMERCIAL ZONE
You live a safe life and it seems like nothing can hurt you. Your comfort zone is your everyday life, where you do everything automatically. Stop waiting for life to move forward, and you continue to move to your safety zone. Everything has become a boring, monotonous habit. Stop playing the role of “victim”. Your life starts out of your comfort zone. Get out of it and become a self-confident person!
MANAGEMENT OF NEGATIVE THOUGHTS
Why does your mind generate negative thoughts? Because of the negative feelings, you have that you have not accepted. Because of the fear, anxiety, anger, despair, guilt … you struggle with. Negative thoughts disturb your concentration, motivation, mood and make you feel like you have no control over yourself.
You pay too much attention, you analyze them, you fight them ….. Tell them: STOP! Tell them that you are no longer powerless, that you can handle them. Learn how to reprogram your mind. Learn techniques that will help you counteract your negative self-talk. Dealing with negative thoughts will enable you to become more engaged, happier, more creative…
SET YOUR PERSONAL LIMITS
Learn how not to allow others to violate your personal boundaries, uninvitedly entering and exiting your intimate space, in the way that suits them, without worrying about the emotional injuries they inflict on you. And you let them because you don’t have a clear picture of yourself and you have low self-esteem, so others “need you” to confirm your existence.
But you are on the wrong side of believing that others will increase your self-esteem, if you, your personal boundaries, make them completely permissive so that they do not completely over time. At that moment you lost your individuality. Learn to set and respect both your own and others’ personal boundaries. Doing this in addition to awareness will require real high self-esteem.
LEARN HOW TO KNOW: “NO”
Are you going to agree on something without much thought? Often? Out of fear of hurting someone? Or out of a desire to please someone? You’re going to say yes, even though you mean NO? Often? Do you feel guilt or embarrassment when you have to say “NO, DO NOT WANT, DO NOT ANSWER”? When is saying NOT a problem? When you lose your balance and too often others
When you want to check your physical health, you often go to the doctor, when you want to check your dental condition, you go to the dentist.
But how do you check your mental state and overall happiness in your life? Many do not opt for a psychologist or psychiatrist because they think they can solve their problem on their own.
What you can do is ask these eight questions:
1. What is your mood, how happy are you?
Life consists of successes and failures. A bad day at work combined with a sudden crisis – a sick child or arguing with a partner can make these unpleasant days unbearable. But in general, in everyday life, how are you? On a scale of 1 to 10, how would you rate the average day?
If it is under 5 or 6, is there anything that can change your routine? What does it take to get to 8 or 9?
2. Would you like to survive this day again?
If not, why? What’s missing? What do you need to do to be more proactive?
3. Are there problems that ruin your life and that you cannot solve?
Often you suffer from chronic problems such as physical or mental pain, unresolved problems, and the like. and they can go on for years. What do you need to do to finally get rid of them?
4. Are you close to someone?
It doesn’t have to be a partner, it doesn’t have to have sex, though it can. The important thing is to have a relationship – a partner or friend with whom you feel safe, who you think knows you, with whom you can have deeper conversations. Do you need to do something to deepen relationships and create more intimate relationships?
5. Are your intimate relationships balanced?
While safety is essential in any close relationship, so is balance. Relationships that are not balanced eventually fall apart. You find that you always do more than the other, you don’t get enough attention and you suffer. On the other hand, you may feel that others are leading your life, lacking voice or control.
Are your intimate relationships balanced? If not, why is it so? Is there anything you need to do to balance them?
6. Do you feel fulfilled at work?
For some, work is just the work they do to make money so they can do other important things in their lives. For others, work is a career, part of their identity. Do you want your job? If not, what do you need to change to improve your workday? Change your job?
7. Do you have any future goals that generate passion and cause for joy?
Looking at yourself for 3, 5, 10 or 20 years, what do you envision? This is a difficult question for many. What dreams for the future do you have to believe in and do you want to achieve them?
8. What’s on your wish list?
What do you want to avoid so that you will not regret it later? Unlike any other creature on the planet, you have a choice. Even if you think you have no control, even if you think your choices are limited, you still have to make decisions, though at times it may seem impossible
5 exercises and 20 minutes a day to stay young and be more energetic. They are more than 2500 years old and are have been preserved in their original form to the present day.
Their effectiveness has been proven for centuries, so make sure to include them in your routine.
The Fountain of Youth
The Western world became familiar with these exercises for the first time through Peter Kelder’s book The Eye of Revelation (“Fountain of Youth”). Kelder claims to have met a British colonel traveling in the Far East in the 30s, who revealed these exercises.
It is believed that the exercises are a form of Tibetan yoga, similar to the yoga that originates from India. Tibetan yoga and the five Tibetan rites emphasize the “continuous successive movement”, while the Indian form of yoga focuses on the “static posture”.
How to exercise
Perform the exercises in the correct order from the first to the fifth. Do all exercises the same number of times. Start with as many repetitions as you can without getting tired. Elderly people can start with 3, while younger and more physically fit can start with 7, 9 or 11 movements.
What matters is that you start with an odd number of repetitions. Each week, increase the number of repetitions of the exercises by two. If you start with 3 this week, do 5 repetitions the following week. When you reach 21, stop increasing the number of repetitions and continue with 21.
You can take breaks between exercises, stand up, put your hands on your hips, inhale through your nose and exhale through your mouth. Repeat this twice.
DESCRIPTION OF THE EXERCISES
Stand upright and spread your arms making sure they are parallel to the floor. Turn your palms to the floor. Turn clockwise.
A full circle is considered one repetition. At first you may feel dizzy, so in that case, either turn around more slowly or move on to the next exercise. You can do the first exercise for several weeks, with the same number of repetitions until you get used to the circular movement.
When you finish the exercise, reach out your hands in front of your face and look at your fingers. This will relieve your dizziness soon.
This exercise improves the feeling of balance.
Lie on the floor, and put your arms straight by your body. Put your palms on the floor and stretch your legs straight next to each other.
Breathe in through your nose and slowly lift your legs and head at the same time, until your feet are normally positioned on the floor (or as long as you can), and until you touch your chest with the chin.
While doing the exercise, do not bend your knees or lift your body from the floor. Lift both your head and the legs at the same time. Inhale while lifting your head and legs, and exhale through the nose or mouth as you return your legs to their initial position on the floor.
If you find it difficult to lift your legs fully extended at the beginning, you can bend your knees slightly.
Exercise no. 3
Kneel on your knees, bend your feet and lean the front part of the body. Place your hands on the back of your thighs, just below the buttocks, and bend your head so that your chin touches your chest.
Keep your knees at a distance of 40 cm.
Inhale through your nose and slowly bend the upper body backward. Keep your head as far back as you can.
At the same time support your body with the palms on the buttocks. While returning to the initial position, exhale through the nose or mouth.
Exercise no. 4
Sit on the floor with your hands beside your body. Use your palms to lean against the floor. Keep your toes in the direction of your feet.
It is important to put your hands right next to your body and have your legs extended forward. The head is bent forward, and the chin rests on the chest.
Inhale through the nose and lift the trunk upwards. Bend your legs on your knees while keeping your feet firmly on the floor. The hands remain in the same position.
Keep your head as far back as you can. The goal is to position your body in parallel with the floor, with the arms and legs resting normally, and your head backwards.
Exhale through your mouth or nose as you return to your initial position. Your feet should be in the same position all the time: it is important that you do not slip on the ground, and your arms should be stretched out.
Exercise no. 5
Lie on your stomach, place your palms on the floor next to your shoulders and lift your upper body with your hands.
Keep the front part of your feet resting on the floor, with your head facing backward. Your hands and feet should be 60 cm apart.
Inhale through the nose and lift your buttocks, and simultaneously bend your head until it touches the chest. Raise your buttocks as much as you can in order to bring the body into the shape of a triangle.
Lift your body by standing on your toes as much as you can. Keep your arms and legs outstretched. Exhale through your nose or mouth as you return to your initial position.
After doing each of the exercises in the desired number of repetitions, lie down on the floor, stretch out and relax as much as you can. Let it make you feel comfortable and breathe slowly. Stay in this position for a few minutes.
Do the five Tibetan exercises in the morning or in the evening, that is, when you find it most appropriate. When performing each exercise, focus on proper breathing.
Privacy & Cookies Policy
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.