1 in 4 Cycling is a great physical activity for the body. — Photo: Freepik Cycling is a great physical activity for the body. — Photo: Freepik
Everyone knows that physical activity is good for you. But are you training regularly and intensively enough? Find out below in the calculator developed by g1 based on World Health Organization (WHO) guidelines.
🏋️📚 Therefore, experts recommend: It is important to put in extra effort to try to maintain an exercise routine even with a busy schedule. This even applies to anyone preparing for the National High School Exam (Enem) or other entrance exams. Throughout the report, you’ll learn about the impact physical activity has on the brain and how it can improve your mental performance.
Calculate with the tip of a pencil
According to WHO, adults should:
- practice something moderate physical activity Per 300 minutes per week, which allows, for example, up to an hour of exercise for five days or 40 minutes of exercise for seven days ; or
- make 150 minutes per week In intense physical activity (As long as there are no contraindications, of course).
How to tell if physical activity is moderate or vigorous:
- 🧘 If your breathing and heartbeat are reasonably fast, but Can you have a conversation while training? Activity is likely moderate. Examples: Hiking, light cycling, light yoga, dancing.
- 🚴 If the The heartbeat accelerates significantly and yours Breathing is very fast and difficult, making it impossible to have conversations, It is probably intense activity. Examples: Bodybuilding, running, swimming, soccer, basketball, volleyball, accelerated cycling, intense yoga.
❌ In other words, not every physical activity counts: Descending a single flight of stairs, walking a short distance, performing activities that do not require minimal effort, or performing activities that require effort but are performed sporadically and for a very short period of time are against a sedentary lifestyle important but not valid for WHO calculation. Remember this if: They must have regularity.
Step by step to fill out the calculator:
Effects of physical activity on the brain
2 of 4 Walking with your pet can be a form of physical activity Photo: Photo: senivpetro/Freepik Walking with your pet can be a form of physical activity Photo: Photo: senivpetro/Freepik
Neurologist Denis Bernardi Bichuetti from the Hospital do Coração (HCor) in São Paulo explains that the improvement in memory, concentration and other benefits of physical activity is due to a series of effects that lead to improved health of the body and mind.
3 of 4 Representation of brain responses promoted by physical activity. — Photo: Juan Silva/g1 Illustration of brain responses promoted by exercise. — Photo: Juan Silva/g1
Adequate physical exercise improves the health of the body, which in turn improves the health of the brain. Additionally, those who exercise tend to be more tired and sleep better. This, in turn, improves the state of the brain as it reduces cognitive fatigue and allows greater focus and concentration on the day’s activities.
— Denis Bernardi Bichuetti, neurologist
Improved mental performance
Research shows that incorporating a trip to the gym or exercise during study breaks can help you remember what you’ve learned better.
One of them, prepared jointly by the universities of Radboud (Netherlands) and Edinburgh (UK), confirmed that exercise combined with study routines improves memory.
👉 But there’s no point in waiting until a week before Enem to start training and thinking that your memory will magically retain all the content, because The effect is not immediate.
According to the study, improvement was observed in those who made physical activities a part of their routine at least 6 months. Further benefits such as concentration and organization may arise in the short or medium term.
Nevertheless, anyone who starts training now will be able to see the results in their memory in the first academic semester of 2024, which could be useful for those who pass the entrance exams.
4 out of 4 student is preparing for the Enem in Pará. — Photo: Reproduction / Agência Pará Student prepares for the Enem in Pará. — Photo: Reproduction / Agência Pará
Advantages of taking the exam
The advantages go beyond this and can, for example, guarantee better physical and mental condition during the examas explains sports doctor Fabrício Buzatto, part of the Brazilian Society of Exercise and Sports Medicine (SBMEE).
Physical exercise alone will strengthen your muscles and improve your posture, which is important in these tests. A strengthened posture causes the student less discomfort and allows them to concentrate better on the topics.
— Fabrício Buzatto, sports doctor.
The expert also recommends that the relationship with exercise is healthy. “There is no point in adding this to the routine to present it as an additional task or obligation. Doing sport has to be fun and a positive moment of the day,” he says.
Study, yes; also do sports
Julia Mano Senise is 18 years old and is taking a course to apply for a place on a literature or design course. She takes a ballet break between classes and her home learning program.
At the moment I try to do ballet for an hour, even an hour and a half if I can, but any time I can practice is always good. Sometimes when I feel distressed or even sad because my studies are not going well, I stop, exercise and come back with more energy and renewed energy.
— Julia Mano Senise, student of the Anglo course.
For Matheus Shimoki, the effect of exercising is similar. He is an entrance examination student and a former professional table tennis athlete. Therefore, you know how important physical exercise is for good academic performance.
In addition to taking table tennis lessons and exercising whenever he can, he also tries to go to the gym every day between study sessions.
I take a break and go to the gym around 12:30 p.m. This keeps me in a good mood and I always come back to study in the afternoon full of anticipation.
— Matheus Shimoki, table tennis athlete and Anglo course participant.
The positive result is also observed by those who do not have a “knack for learning”, as Luis Fernando Moreira from Cuiabá describes himself.
I’m not a big learner, I find it difficult to concentrate and study while sitting. I am very active and have been playing sports since I was a child, so I can’t sit still. But every time I come back from the gym or volleyball, I seem to be able to concentrate better.
— Luis Fernando Moreira, student at Poliedro Colégio.
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