一个在我行工作的额外补贴is getting lots of packages in the mail from publishers who want me to review the latest books on ADHD. Recently, Dr. John Ratey, co-author of Driven to Distraction, and author of other important works, sent me a copy of his newest book,"Spark: The Revolutionary New Science of Exercise and the Brain". We'd recently had an interesting email exchange about exercise and its positive effects on ADHD. Though I haven't read it yet, Spark has gotten rave reviews. So until I can crack open that book, I reviewed our email exchange and read a bunch of articles about the book that led him to write what most likely will be a classic in the field.
In our virtual "chats",Dr. Ratey expressed openly his passion about the benefits of even moderate exercise; one doesn't have to run 5 miles a day to see improvements in attention, energy levels and mood. Even brisk walks around the block can help. John mentioned that the type of exercise done does make a difference, though, and explained that exercise that required thinking/strategy, like martial arts, for example, would offer added benefits.
说Ratey博士"Exercise is the single most popular tool we have to optimize our brain function....exercise not only makes us smarter; it also makes us less stressed, depressed and anxious."
In fact,火花isn't only about exercise and how it improves ADHD, stress, depression and anxiety symptoms; chapters include information on addiction, hormonal changes and aging, as well.
How did this book是阿布t? Dr. Ratey heard about a Physical Education project in Naperville, IL schools where all students were exercising daily. Not surprising, few of the students were found to be overweight. In studying these children, Dr. Ratey found something even more interesting- the exercise was improving the student's ability to learn. Until then, most research on the benefits of exercise focused on seniors' health. Now, it became clear that exercise helped not only children, but people of all ages who struggled with more than just weight and obvious health issues; but with psychiatric and other challenges.
瑞迪博士发现的一些事情:
- Exercise increases brain-cell production in the hippocampus; the brain's center for memory and learning. Thus, it improves cognition.
- Exercise combats stress hormones and helps in the production of antioxidants.
- Exercise improves anxiety, panic and worry almost as fast as medications.
- If you move your body, it tricks the brain into coming out of hibernation and reduces symptoms of depression.
- 运动可提高去甲肾上腺素和多巴胺，这是什么多动症的药物靶。
- Exercise staves off addiction cravings. For smokers trying to quit, 5 minutes can help with the associated irritability.
- Women report significant improvement of PMS symptoms.
- 那些超过60谁在导致大脑皮层的大小增加它们的最大心脏率的60％到70％经常运动。
Many find starting日常锻炼来几乎是不可能的。但是，对于那些患有多动症，它的当务之急。Ratey博士指出，对于那些患有多动症，演习将提高注意力，减少冲动;有较少的需要坐立不安和移动;且有增加头脑清晰和焦点。
Here are some exercise tips from Dr. Ratey:
- 提交到星期六时间：做某种形式的有氧运动，每周六天，45分钟到一个小时。四天应该是长边，在中等强度，以及两个在短边，高强度，但不这样做回备用;你的身体和大脑需要休息。
- Types of exercise include low-intensity (walking); moderate (jogging); high (running).
- Start your exercise regime by walking, with a goal of 10,000 steps a day (about five miles). Once you work up to an hour of walking (without feeling too winded to be able to converse with a walking partner), increase your pace to moderate and then to high-intensity. (Details on how to differentiate between the different intensities can be found in the book).
- If you only have 20 minutes to exercise, do a moderate work-out with intervals of sprints.
Dr. Ratey explainsthat if you miss a few days or even a week or so, your brain will respond again quickly- as soon as the second day back on track. He also recommends exercising in the morning, though evening workouts are equally good.
无论时间or type of exercise you choose, there's one main thing to remember. As the commercial so aptly expresses it, "just do it."
*Note: always check with your physician before beginning an exercise program