Mindset
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Let’s get physical!

Lesson 5 Chapter 3

The healthier you are, the healthier you think!

This chapter I will be looking at 3 easy ways you can start noticeably improving your mindset simply by achieving better health and fitness.

I will be doing this by focusing on these 3 important elements:

• Exercise
• Diet
• Lifestyle

Hey, don’t worry!

I appreciate we are all different, so I won’t be asking you to do any specific exercises, workouts or radical changes to your diet or even the way you live your life. However, I will make a few general sensible suggestions that almost anyone can do, regardless of age or circumstances, that are pretty much guaranteed to help make you feel better about yourself and the world around you!

So to get the ball rolling let's start with some exercise...

What Exercise Does to The Brain

Exercise is the most transformative thing you can do for your brain today’ - Wendy Suzuki (Neuroscientist)

It’s pretty obvious really, but the better we feel physically, the more positive we feel mentally. But did you know that the effects are almost instant, have life long benefits and can even be scientifically proven?

According to the neuroscientist Wendy Suzuki a single workout has an immediate effect on your brain. As soon as you start working out your body releases powerful neurotransmitters such as dopamine, serotonin and noradrenaline that helps us focus for up to two hours. Not only that but it will improve your reaction speed, attention span, and (because the volume of your hippocampus and prefrontal cortex increases) it actually protects the brain from degeneration and cognitive decline!

​Satiety Signals

Exercise also makes you more sensiti​ve​​ to satiety signals in your brain - which makes you ​less likely to over eat. It also ​may well explain why sedentary people often have a tendency to over eat​!    

Fat Oxidation

Exercise really is the gift that keeps giving. On top of all the other benefits mentioned above, exercise increases fat oxidation in fat cells. Basically ​this increases fat metabolism turnover, which ​some scien​tists, ​​have ​suggested ​limits​ fat regain.

Find The Right Exercise For You

‘Even if you fall on your face you are still moving forward’ - Victor Kiam

As I said at the start of the chapter I am not going to prescribe any precise regime for you to follow. We are all different so that approach simply won’t work. However, I would highly recommend, if possible, that you try and do 30 minutes of aerobic exercise 3 to 4 times a week minimum. If you do, I can assure you that you will not only start to feel fitter but be mentally more focused, happier and clearer headed.

How you do it is entirely up to you to decide (see Your turn). Just make sure you build into your weekly routine some form of exercise that safely gets your blood pumping and your muscles working out.

Pen