1. The Real Happy Pill
Hey, let’s start with these most powerful tools:
“Alright, I am in. What should I do?”
Benefits of exercise on the brain
- Stress reduction
- Increased concentration
- Better memory
- Better mood and treating depression
- Improved creativity
- More brain cells – literally a bigger brain!
- Better connectivity and efficiency of the brain
- Better executive control (planning, taking initiative, focus)
- Reducing, even reversing, the effects of ageing
Task
– Go for a 30-minute walk before continuing. It will help you focus on and remember the content in the rest of the course.
– If you are currently not doing any kind of exercise, now is the time to make a change. Below are some simple examples of exercise programs that provide clear benefits for from the perspective of brain health and general wellbeing.
– Easy: Walk 30-60 minutes 3x/week on Mon-Wed-Fri
– Intermediate: Do the Easy program and add running* 2-3x/week on Tue-Thu-Sat
– Full: Add one day of weight training to Intermediate.
*Or similar endurance exercise that elevates your heartbeat.
– Moderate intensity, such as light jogging for 20 minutes is enough to elevate BDNF. Vigorous intensity, such as running for 40 minutes is even better.
– TIP: Module 3 on Atomic Habits will provide you more tools for making exercise a regular habit!
Note: If you already have a working exercise program and habit, skip this section and keep at it!