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Rebound therapy: The zero-gravity exercise that gets children screaming ‘more’

Rebound therapy: The zero-gravity exercise that gets children screaming 'more'

Trampolines can be a fun way to blow off steam. But for those with physical and learning difficulties they can also offer a gravity-free way to exercise and improve communication skills, as Daniel Hall explores.

The ambient lighting changes from green to purple and music plays as children bounce up and down. They scream with delight and smile as a parachute is lowered over their heads.

This is the Rob Armstrong Rebound Therapy Centre at Hadrian School in Newcastle upon Tyne.

And while trampolines might just seem like a fun piece of gym equipment, their vibrations can actually provide a vital form of therapy and exercise.

The combination of the movement of the ‘bed’ or webbing, combined with zero-gravity mid-bounce allow for exercises that can improve muscle and bone strength while enhancing movement patterns. It can also help students get used to changing direction, engaging with the environment around them and help to relax their muscles.

“Rebound is good fun. It makes me laugh and I have a happy time. My favourite game is Jelly on a Plate,” says Joe, 10, who has therapy once a week.

The game sees instructors bounce the webbing of the large gymnastic trampoline while Joe tries to stay on his feet to help improve his balance.

Therapist Rob Oglethorpe says: “Rebound therapy has a lot of benefits for profoundly disabled children. It can lower or raise muscle tone, build up muscle memory, and even fatigue children.

“There’s a big sensory aspect to rebound therapy. At the highest point of a bounce, students are completely weightless and are able to focus entirely on their own bodies, rather than being overstimulated by everything else around them.”

The school itself caters for children with a range of complex special and educational needs and rebound sessions involve most of the teaching staff – from occupational therapists to speech and language therapists.

Oglethorpe says: “Lots of kids won’t talk or sign before going on the trampoline. However, there are loads of methods of communication.

“Some children will build up a vocabulary of symbols over time, while others will use signs if they’re non-verbal.

“When children are excited and feeling enthusiastic, they communicate to demand more bounces, but the idea is that over time the users’ communication methods or pathways build up and transfer to other environments, such as back in the classroom.”

A word in all bouncers vocabularies is “more”. As the teachers bring the trampoline to a stop and ask: “Do you want more?” They are met with screams of delight – and a non-verbal student signals “yes” by hitting the trampoline.

George, not his real name, says the therapy has given him a “hugely changed child” whose health has improved because of it.

He says: “Their face explodes in a smile when they’re on the trampoline. They have got so much more strength, they completely enjoy it, so they engage with school really well.

“Rebound is very supportive emotionally too. It gets you emotionally engaged and builds up trusting relationships with adults.”

The centre has a ceiling hoist, the largest of its kind in the world according to the manufacturers, which means wheelchair-users can be picked up and lowered onto any of the trampolines.

“In previous schools, a manual hoist was wheeled out and our child could only be put on the edge of the trampoline. Now, they can go on any of the trampolines,” George says.

The therapy continues once the student has finished bouncing. The area surrounding the trampolines has physical equipment which rolls, rocks, swings, and vibrates, in order to meet the children’s sensory needs before they return to the classroom.

Abbie Clelland, 19, attends weekly community sessions.

Her mother, Debbie, says: “Rebound makes Abbie focus and concentrate. It’s when we get contact and vocalisation, which is a major step for her. I’ve always wanted her to do physical activity and exercise, and it is lovely to see it making her so happy. She’s a giggler!”

Hadrian School has started to offer advice to other schools about how they might use trampolines for therapy, which the NHS also offers. And Rollings and Oglethorpe are also collaborating on a book about it.

The school also hopes to build a hydrotherapy pool adjacent to the rebound centre.

Headteacher Chris Rollings, who has been a rebound specialist for 40 years, says: “The big issue is that when our young people get to 19, the support in the specialist sector stops.

“We’ve made the rebound centre accessible to the whole community after hours, and we hope to do the same with the hydrotherapy pool.

“Hopefully, it’ll become a disability centre for the northeast.”

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Why Introverts Can Be the Best Public Speakers

Why Introverts Can Be the Best Public Speakers

I once listened to a podcast where the guest was said to be an expert on public speaking

“What is the single most important thing for being an amazing public speaker?” the host asked.

“Theatricality,” the guest expert said.

The guest then elaborated on how important it was to use dramatization to convey the emotional richness of what is being said on stage.

I was driving in my car when I was listening to this conversation, and as I made a left turn onto a busy city street I was struck by how adamant and confident the guest was in her answer.

But I was struck by something else as well.

This public speaking expert was wrong.

Dead wrong.

Yes, theatricality is indeed a valuable tool in one’s speaking.

I’m fond of being particularly theatrical in my own speaking, don’t get me wrong. My childhood love of Monty Python means that I’ll look for any excuse to do my terrible impression of a British accent.

But theatricality is not the most important thing.

And it’s not even necessary.

You’ll notice that, like that speaking expert, I too am being adamant and confident in my position.

But my fervor stems from the heartbreak I feel when I have conversations with those who are considering becoming public speakers but resist the possibility – because they’re introverts.

Indeed, there are many folks who see the value in putting themselves out there as speakers because of the trust and authority it’s possible to earn from giving a compelling presentation.

Speaking leads to many rewards, like the opportunity to spread the word about their expertise, and even more tangible outcomes like clients.

But they hold back from doing anything about it because they don’t think they belong on stage.

They hear someone say “theatricality” and rule themselves out because, well, they’re introverts.

The introvert’s public speaking dilemma

It’s understandable why an introvert might be reluctant to put themselves on stage. They see loud, larger-than-life speakers show up on big stages in front of thousands of people and compare themselves unfavorably.

Why would anyone want to listen to me when that guy over there is so warm and boisterous? they might ask themselves.

And when they hear of how important theatricality is, they’re pretty sure speaking is a non-starter for them.

I’ve known so many introverts who come up with some of the most brilliant insights when they’re left in the solitude they crave. These are the kinds of insights that would be a slam-dunk when matched with the gravity and authority that comes from delivering those insights to hundreds or thousands of people at a time.

I’ve had discovery calls with folks who were considering delving into the act of speaking, but are apprehensive because they’re introverts and don’t think they have the personality for it.

One particular call comes to mind, in that I spoke with a lovely man who as about as mild-mannered as anyone I’d encountered in my line of work.

He had an upcoming presentation to give at a trade conference for his industry: agricultural efficiency. It is such a niche field that it was one of the only conferences in town. But if it went well, he would not only attract some clients but would be able to better position his company as an authority in the industry.

But based on the apprehension he stated in the call, and the shy and subdued way he said it, I knew that getting up and speaking in front of others wasn’t at the top of the list of things he wanted to do in life.

Being an introvert, he was confronted with the possibility that his was not a personality suited to the task.

The larger myth among public speaking experts

This is only conjecture, of course, but I imagine if the gentleman in agricultural efficiency had instead taken advice from someone who valued theatricality above all else, he either would have shied away from even working on his presentation or, in an effort to be more theatrical, he would have looked a bit like Ben Stein from Ferris Bueller’s Day Off trying to do Shakespeare.

At least, that’s what I’ve seen happen with other introverts when they’re told to embrace bolder presentation styles.

There are numerous public speaking experts out there who agree with the person I heard on that podcast who said that theatricality is the most important quality for a speaker. Still there are others who are quite evangelical about making the speaker’s personal story their most central and therefore most important asset. Others state how it’s all about one’s presence on stage or even how much they directly engage with the audience with interactive experiences.

But once again, these assumptions are wrong.

There is a larger theme in these ideas, which is the common flaw. Those who tout these directives of basing a talk on how theatrical the speaker is, how poignant their personal story is, or how much interaction they build into their presentation are all perpetuating the idea that the speech someone gives is only as successful as the speaker’s ability to give it.

But when my mild-mannered prospective client became my actual client, we put together a presentation that he gave at the conference. As a result, several highly qualified leads asked him to come visit them about providing his company’s services.

The reason they invited him out to pitch his services wasn’t because of his theatricality, his personal story, or any sort of interactive tools.

It was because of something else.

A speaker’s most important asset

The talk we put together for my agriculture client did indeed have stories. But it also had the types of things that many speakers and experts rail against. It had charts. It had bullet points on slides instead of just pictures.

It also had a central, key takeaway that could be summed up in as little as a sentence. He was able to boil the entire presentation down to a single, light bulb moment that helped the audience to have a collective epiphany – to understand how to solve their problems with agricultural efficiency in a way that didn’t seem possible twenty minutes earlier.

But still, not a single one of these ingredients is absolutely critical to the kind of speech that will make someone a successful public speaker – and it’s a big deal that I’m saying that, as I’m quite passionate about the value of a central takeaway.

Ultimately, the reason he got such warm leads from his presentation wasn’t because of the qualities he possessed as a speaker or the specific ingredients that he featured.

It was because of how empowered his audience to make positive change in relation to the problems they were facing.

In their world of agriculture and farming, they were struggling with rising costs of resources. They had to navigate what was often a complicated subsidization model with the government. They had to negotiate the increased demand for an organic classification but an expectation from the marketplace to pay similar prices to that of conventional produce.

The reason why those folks came up to him was because they believed my client could solve those problems.

It turns out that a public speaker’s most important asset isn’t their theatricality, their story, or how extroverted and boisterous they are.

It’s their capacity to help their audience to believe that change is possible.

Our return to how things once were

A number of my speaker clients have reported back that they’re doing very good (and even well-paid) work presenting virtually as we work our way through the pandemic.

There are even some folks who are once again getting invited into hybrid models of presenting wherein they’re flown to another city and are presenting to a few people live but primarily are presenting to virtual audiences as well.

But as vaccinations and herd immunity become more of a reality in the coming months, there will be a rush of activity for people to re-position themselves in an industry that has otherwise been devastated.

This means that never has it been more important to get clear on the value you can deliver, and value doesn’t come from being the most boisterous, extroverted speaker out there.

Value comes from getting clear on how your expertise can empower others to live a better life than they have since this calamity began and beyond.

It doesn’t matter whether you’re theatrical, subdued, aggressive, or heartfelt – as long as the audience member is compelled to take positive and meaningful action in response.

The value of our speech isn’t based on what we say on stage, but rather what our audience does once we’re done saying it.

Introverts will make the best speakers not when they change their personalities but when they take the insights that have grown from a lifetime of productive solitude and show their audience how these ideas can help them to live a better life.

They merely need to convince their audiences that getting from point A to point B is possible.

A speaker in crisis

A handful of years ago, I was volunteering at a children’s hospital for a program that gifts books to children and reads to them bedside. The director of the program came into our main reading room all flustered because she had a 10-minute presentation to give later that day. I understood why she was in distress; she had previously described to me how glazed over people usually looked when she presented on the program.

Plus, she was an introvert. She wanted to be there as little as her audiences did.

I took her aside and asked her if she wanted some help. She said yes.

We then spoke for only two minutes, simply rearranging a few elements of what she usually said.

When I saw her later that day and asked her how it went, she told me that, upon her starting her talk, it was so deathly quiet that, yes, you could hear the pin drop. She then described how, at the end of the presentation, while people usually just politely clapped, this time they lined up with business cards and even invited her to apply for a grant.

My supervisor didn’t become an extrovert in two minutes. And she didn’t suddenly become theatrical, either. By rearranging her talk we simply took the audience from the painful thought of children staying at a hospital to the possibility of these kids feeling minimally feeling better because of books being incorporated into their hospital stay.

And when the audience saw this change as possible, they rushed to the director with interest.

So I call on you to put aside commonly held beliefs about what it takes to be an effective speaker. It’s not theatricality, and it doesn’t matter whether you’re an extrovert or an introvert.

It’s showing your commitment to your audience’s ability to change and doing everything you can to show them that such a transformation is possible.

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10 Ways to Let Go of Anger (Without Ignoring It)

10 Ways to Let Go of Anger (Without Ignoring It)

It can be tough to know exactly how to let go of anger and resentment. Though conventional wisdom might nudge you toward immediate forgiveness and release, you probably can’t turn your anger off like a faucet. But, before we get into exactly how to let go of anger, let’s get one thing straight: You’re allowed to be irritated, annoyed, and pissed off. There’s nothing inherently wrong with those feelings.

At SELF, we’re passionate about normalizing big emotions—we want you to know it’s okay to experience them. Like every other feeling, anger provides information, Cicely Horsham-Brathwaite, Ph.D., a counseling psychologist and mindset coach, previously told SELF. So, if you have found that you’re raging about something specific (or you’re more pissed off than usual, and you don’t know why), anger might be pointing you toward something you need to acknowledge.

Anger is a reaction to a perceived threat, which means it can trigger our fight-or-flight response. When you’re angry, your body releases cortisol, adrenaline, and other hormones that can impact things like perspiration, heart rate, and blood flow, the American Psychological Association (APA) explains. Much like chronic stress, persistent anger can eventually lead to increased risks of hypertension, heart disease, ulcers, and bowel diseases. So while harnessed anger can be a powerful catalyst for action (think: activism), when anger controls you, it can harm your health. So it’s most helpful to try to embrace anger, learn from it, and then, well, set it free. Easier said than done? Sure. But that’s why we asked experts for advice on how exactly to do this.

Finding a balance between embracing and releasing anger requires that you “develop an intimate relationship” with it, Mitch Abrams, Psy.D., a clinical assistant professor in the department of psychiatry at Rutgers University and author of Anger Management in Sport, previously told SELF. Below, you’ll find a list of eight things you can do to face your anger and work toward releasing it. There’s no one trick to getting rid of your feelings immediately, but you can metabolize them in healthy ways (or healthier, at least).

1. Be honest: You’re pissed off.

Along with rushing toward forgiveness, you might feel compelled to bury your anger. This tendency can stem from cultural messages that anger is wrong (especially for women and other marginalized people), or it might come from your personal beliefs and experiences. No matter the reason, ignoring your anger (or any other emotion) isn’t the best idea. We’re not suggesting you start a fight, but it is okay to be pissed off.

Still, admitting that you’re angry can be difficult. For instance, if you’re someone who rushes to forgive (or tries to see life from every angle), imagine how you might react to a friend who is upset. The compassion and understanding that you’d share with them might be exactly what you need to give yourself. If you’re someone who buries your emotions, take a moment to admit that you’re angry out loud. Try not to rationalize it away or pretend it doesn’t exist. Simply say the words out loud and realize that the world is still standing. It’s okay to be pissed off.

2. Write down why you’re angry.

Once you’ve realized you’re angry, write your thoughts and emotions out. Not only is it great to just vent on paper for a while, as SELF previously reported, expressing your feelings helps you regulate them. When you’re angry, logic and reason tend to suffer, according to the APA. So writing down your thoughts allows you to explore how much of your anger is rooted in reality. You can start by answering the following question: Why am I angry right now?

3. Look at the situation like you’re a fly on the wall.

Journaling about your experience is helpful, but it can encourage you to ruminate a little. So if you start to feel worse about your experience, it might be helpful to practice self-distancing, which involves imagining yourself as an impartial observer in your experience. A 2021 study published in Frontiers in Psychology examined whether self-distancing could reduce negative self-talk and aggressive behavior in college athletes. Although the study only included 40 athletes, the research (which builds on older studies) did find that shifting point-of-view or adopting a third-person perspective can help reduce aggressive behavior, negative self-talk, and (to a lesser degree) anger. To do this, you can visualize yourself as a “fly on the wall” and watch the events that are bothering you play out in a more impersonal way. You might also shift from using first-person pronouns to third-person. So instead of saying, “I’m so angry because…” you might say, “She’s so angry because…” It might sound weird, but it really might be helpful if exploring things from a personal perspective is making you angrier.

4. Now, try to pinpoint your triggers.

When you decide to examine your rage, random memories, thoughts, and emotions can arise. Some of those thoughts might include name-calling and colorful language (no judgment). But there’s probably valuable information lurking underneath the surface too.

Anger can arise when you lose your patience, feel like you’re being ignored, disrespected, or overlooked, the Mayo Clinic explains. It can also happen when you’re dealing with a situation that feels similar to a traumatic incident you’ve experienced before, the Mayo Clinic adds. Seeing all of your feelings on paper (or on a screen) can help you figure out both what happened and how you’re interpreting the situation. This can help you avoid those triggers in the future, the APA says. And, if you’re angry at someone in particular, knowing what triggered you can help you communicate about what went down (more on that later).

5. Take a few deep breaths.

Anger can feel cerebral, especially when you’re clear on precisely what pushed you over the edge. But it isn’t just happening in your mind—there is also a physiological response. This is good news: It means that you can do things that will activate your parasympathetic nervous system (your “rest and digest” response), which can help you temper your temper a little (get it?). There are lots of breathing techniques that might help, but you can start by putting one hand on your chest and the other on your stomach as you slowly breathe in and out through your nose.

6. Get physical.

If breathing exercises don’t seem appealing, doing something physical is another way to activate your rest-and-digest system. This can involve a rage run, going all out on that quarantine rower you bought, or a brisk stroll around your neighborhood, or you can try mowing your lawn and scrubbing your baseboards until they’re spotless. The idea is to take your mind off of your thoughts and help you metabolize some of the chemicals that were released when you got angry.

7. Be mindful about venting.

There’s nothing inherently wrong with talking to someone about your anger, but research is pretty mixed about whether venting actually helps reduce anger. In fact, in a 2016 study published in the European Journal of Work and Organizational Psychology, researchers asked 112 professionals to keep daily diaries of their experiences at work. The researchers found that the more people complained, the worse they felt. That doesn’t mean you should keep all of your feelings bottled up. You just have to be very intentional about how you choose to chat. In fact, there’s other research to suggest that a significant difference between healthy and unhealthy venting is, well, the listener. A 2015 study published in the Western Journal of Communication looked at how active listening (paraphrasing what the speaker said, asking follow-up questions, etc.) impacted undergraduate students who were venting, and researchers found that those who spoke to active listeners did feel a little better (though it didn’t do much for problem-solving). So the takeaway here is that you can vent, but be mindful about whether it’s making you feel better or worse.

8. Seek a healthy distraction.

Sometimes regulating your emotions involves finding healthy distractions, but this is different from burying your feelings and pretending they don’t exist. If you’re angry and need to calm down before you can really process, it’s okay to rely on the basics like snuggling with your pet, laughing with a friend, or watching a little guilty-pleasure TV. How do you know whether you’re avoiding or simply taking a break? “The key difference between numbing your emotions and a helpful distraction is what you feel like afterward,” Andrea Bonior, Ph.D., licensed clinical psychologist and author of Detox Your Thoughts: Quit Negative Self-Talk for Good and Discover the Life You’ve Always Wanted, previously told SELF. If you feel a little bit better (or at least refreshed) afterward, it’s a solid indication that you’re managing anger without hiding from it.

9. If you’re angry at someone, consider talking it out when you’ve calmed down.

Sometimes we’re angry at other human beings, and processing emotions might include explaining why you’re upset. If you’ve worked through your anger and you don’t feel compelled to talk to the other person about it, that’s fine. And, if you’re raging and ready to fight, it’s best to wait until things have simmered. But if and when you feel ready, it’s acceptable to approach the person you’re upset with and explain how and why you’re angry. Remember to use “I statements” instead of accusations when trying to get your point across (we have a few other tips for healthy arguments here).

10. If the anger persists, consider chatting with a professional.

When trying to figure out whether or not you want to seek support for dealing with this emotion, the APA suggests asking yourself, Is my anger working for me? If you’re able to manage your anger and find the gems within it, you might not need professional support. If your anger impacts your well-being or relationships, it might be time to partner with a therapist to help you figure out how to move forward. Even if your anger isn’t troubling, it’s okay to chat through your concerns and seek consolation from your provider or online support groups. As we mentioned, there’s nothing wrong with getting angry (we’ve all been there), but you want to make sure that the anger isn’t stealing all of your joy.

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Making Decisions Based on How We Feel About Memories, Not Accuracy

Making Decisions Based on How We Feel About Memories, Not Accuracy FeaturedNeuroscienceOpen Neuroscience ArticlesPsychology·

Summary: Objective and subjective memories function independently and involve different areas of the brain. People who make decisions based on subjective memory rely more on how they feel about the memory than on the accuracy of the details.

Source: UC Davis

When we recall a memory, we retrieve specific details about it: where, when, with whom. But we often also experience a vivid feeling of remembering the event, sometimes almost reliving it. Memory researchers call these processes objective and subjective memory, respectively.

A new study from the Center for Mind and Brain at the University of California, Davis, shows that objective and subjective memory can function independently, involve different parts of the brain, and that people base their decisions on subjective memory — how they feel about a memory — more than on its accuracy.

“The study distinguishes between how well we remember and how well we think we remember, and shows that decision making depends primarily on the subjective evaluation of memory evidence,” said co-author Simona Ghetti, professor at the UC Davis Department of Psychology and Center for Mind and Brain.

The work is published March 9 in the journal eLife.

Postdoctoral researcher Yana Fandakova, now an investigator at the Max Planck Institute for Human Development in Berlin, graduate student Elliott Johnson and Ghetti tested objective and subjective memory. After showing volunteers a series of images of common objects, the researchers showed them pairs of images and asked them to determine which of the two they had seen before.

The volunteers were asked to rate the memory as “recollected,” if they experienced it as vivid and detailed, or as “familiar” if they felt that the memory lacked detail. In some of the tests, image pairs included a target image and a similar image of the same object. In others, the target was shown with an unrelated image from the same original set. For example, a chair might be shown with another chair shown from a different angle, or with an apple.

This experimental design allowed the researchers to score objective memory by how well the volunteers recalled previously seeing an image, and subjective memory by how they rated their own memory as vividly recollected or merely familiar. Finally, participants were asked to select which images to keep or discard, assigning them to a treasure chest or trash bin.

The team also used functional MRI to measure brain activity during this task.

Scoring objective and subjective memory

The results showed higher levels of objective memory when participants were tested with pairs of similar images. But, people were more likely to claim that they remembered vividly when looking at pairs of dissimilar images.

Participants were more likely to base their decision about whether to keep or trash an image on how they felt about a memory rather than its objective accuracy.

To give a real-world example, a person could have a vivid memory of going to an event with friends. Some of the actual details of that memory might be a bit off, but they may feel it is a vivid memory, so they might decide to go out with the same people again (after the pandemic).

On the other hand, if someone has learned to use similar power tools doing odd jobs around the house, their memories about those objects may be quite specific.

“But you might still feel that you are not recalling vividly because you might question whether you are remembering the right procedure about the right tool. So, you may end up asking for help instead of relying on your memory,” Ghetti said.

The fMRI data showed that objective and subjective memory recruited distinct cortical regions in the parietal and prefrontal regions. The regions involved in subjective experiences were also involved in decision making, bolstering the connection between the two processes.

“By understanding how our brains give rise to vivid subjective memories and memory decisions, we are moving a step closer to understanding how we learn to evaluate memory evidence in order to make effective decisions in the future,” Fandakova said.

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Stretching Before Bed: 11 Moves That Take You to Dreamland

Stretching Before Bed: 11 Moves That Take You to Dreamland

You’ve got your sleepy tea in hand and those essential oils are diffused AF — think you’re ready for bed? Close. You should also try stretching before bed.

Stretching before catching Zzz’s is a simple, relaxing way to get better sleep.

We’ve narrowed down the best nighttime stretches to throw into your bedtime ritual. Get ready for a sound snooze.

Not stretching before bed? You totally should

A 2016 analysis of several studies suggested there’s a link between meditative movements (think yoga and tai chi) and better sleep. And this boost in sleep quality was linked to a better quality of life, which is pretty major.

How is this possible? It’s probably a combo of things. Stretching helps you get in tune with your body and your breath instead of focusing on every annoying thing that happened that day.

Body awareness can also guide you to mindfulness, which isn’t just a cute self-care hashtag but has actually been found to help foster healthier sleep.

Stretching has physical benefits too: It helps us score some relief from muscle aches, tension, and distracting leg cramps that may happen during sleep.

Reach for sleep: 11 stretches to do before bed

Make sure your bedtime stretches are gentle and vibey, not workout-level extreme. Intense movement can keep you awake, and that’s not what we’re going for here.

1. Bear hug

Upper back and shoulder probs from bad WFH posture? This stretch targets the muscles in your upper back as well as any shoulder blade irritation or pain.

Stand tall and open your arms out big and wide while taking a nice inhale. Exhale as you hug yourself (aw!), with right arm over left arm. Breathe deeply while gently pulling shoulders forward (don’t get tight and push your shoulders up).

Hold this for 30 seconds before releasing on an inhale and opening arms back up wide. Exhale again and repeat with your left arm on top this time.

2. Neck stretch with head rolls

If you’re looking for relief from head, shoulder, and neck tension, this move is for you. Be sure to keep the best posture you’ve got throughout the entire stretch! And never pull your neck down — let gravity and the weight of your hand lead the stretch.

Take a seat or stand up tall. Place right hand on the top of your head or reach for your left ear (dealer’s choice). Softly move right ear toward right shoulder. Hold this pose for 5 nice breaths, then gently remove your hand and straighten your neck to return to the starting position. Repeat on the other side.

Give your neck some extra love and shake things out. Let chin fall slowly down to chest, then rotate your head to the left side, back, right side, and chest for a few breaths. Repeat in the opposite direction.

3. Child’s Pose

This yoga staple is ideal for getting in touch with your breath, relaxing your bod, and reducing stress. It’s also great for working out that back, shoulder, and neck tension.

Kneel on the floor and sit back on your heels. Bend forward at hips and fold over, resting forehead on the floor. Extend arms in front of you. If you need a little extra hip support, grab a pillow to place between your thighs.

While holding this pose, take some deep breaths, noticing any uncomfortable areas or back tightness. Hold for as long as it feels good (up to 5 minutes), or use this pose as a stretch in between other moves.

4. Seated forward bend

This one’s great for loosening up your shoulders, spine, and hamstrings while also giving your back a nice stretch.

Sit with legs extended in front of you. Gently engage core so spine can lengthen as you press your booty into the floor. Bend at hips to fold forward, stretching arms out in front of you. Keep head relaxed and chin tucked into chest.

Hold this position for up to 5 minutes.

5. Legs-Up-the-Wall Pose

This restorative yoga pose is ideal for relieving back, neck, and shoulder tension. Get your Zen on and pretend you’re walking on the ceiling, because, you know, why not?

Sit with your right side against a wall. Lie back on the floor while swinging legs up against the wall. It’s fine if your hips are against the wall or a few inches away — whatever distance is most comfortable. You can always toss a pillow under your hips if you want a boost or just some added comfort.

Rest your arms however you’d like while you stay in this position for up to 5 minutes.

6. Butterfly Pose

This one is for those tight hips and inner thighs! Be gentle in this stretch and let your body lean into it (don’t force it). You’ll be going “ahhh” in no time.

Sit up with spine and head aligned, bottoms of feet facing each other, and knees out to the sides. Grab the tops of feet, engage core, and gently lean forward at hips. Make sure back is straight as you lower your elbows to rest against your inner thighs before softly pushing thighs down.

Hold the pose for 15–30 seconds, continuing to press down on your thighs as long as it’s comfortable. Release and relax for 30 seconds. You can repeat these steps 2–4 times if you’d like.

7. Seated side stretch

Give your sides some love before you snooze. Prepare to feel this one in your abs and lower back too.

Sit cross-legged on the floor (or on your bed if you prefer!) with back straight and head and spine aligned. Rest hands at your sides. Press one hand into the floor and engage core as you reach your other arm over your head. Slowly bend torso to the side as you reach with the arm above your head.

Hold for 15–30 seconds, then relax for another 30 seconds. Repeat 2–4 times on each side if you want more.

8. Figure 4 stretch

This is a great post-running stretch, but it can also help limber you up before bedtime. Say goodbye to a tight booty, hips, and thighs.

Lie faceup on the floor or your bed, keeping a nice flat back. Bend both legs and place right shin just above left knee (your legs will look like a 4). Grasp your left thigh with both hands, softly pulling knee toward chest. Hold for 20 seconds.

You can do this 5 times on each side before coming back to the starting position.

9. Knee to chest

Keep it on the floor (or bed) for another easy lying-down stretch. This classic move targets your hips and lower back.

Lie faceup with your legs extended. Keep left leg on the floor and slowly pull right thigh toward chest.

Hold for 20 seconds, then repeat on the other side. You can repeat this 5 times per side.

10. Spinal twist

Do the twist to get that whole upper body ready for some Zzz’s. You’ll feel this stretch in your core, chest, shoulders, and entire back.

Lie faceup and bend knees a little deeper than 90 degrees at your hips, making sure knees and feet are together. Extend arms to the sides to form a T-shape, keeping hips and shoulders in alignment.

Keep head and spine in a nice straight line as you engage core and twist your bent legs to the right, resting them on the floor. At the same time, turn your head to face left.

Hold this pose for 15–30 seconds before returning to the starting position and repeating on the other side. If you need more stretch, repeat up to 3 times on each side.

11. Kneeling lat stretch

This stretch gets your back muscles and shoulders loosey-goosey while also helping with pain and soreness.

Kneel in front of a chair, a couch, or your bed. Make sure knees are placed right under hips. If you need to, you can grab a blanket or pillow for added support under your knees.

Extend your spine as you bend at hips, folding forward. Your forearms can rest on your surface of choice. Keep palms facing each other as you do this.

Hold it here for about 30 seconds. You can repeat this up to 3 times.

Tips for stretching before sleep

  • Get warm: Warming up before a stretch is the difference between a good stretch and a great one — warm muscles get the best result. So hop in a warm bath with some bath bombs or shower before you get your stretch on.
  • Perform controlled breathing: Slow, rhythmic breathing boosts relaxation, helping you hold stretches for the proper amount of time. Try to hold each stretch for at least 6–10 rhythmic, deep breaths.
  • Keep it light: Intense nightly workouts can raise your body temp and keep you amped and stimulated — not exactly a bedtime goal. Not everyone will notice less sleep due to nighttime workouts, but they could affect your sleep.
  • If you hear a pop, it’s time to stop: Your bedtime stretches shouldn’t hurt you. Pain is usually a signal that you’re going a little too hard. If you feel discomfort, it’s time to stop.
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Increased Social Media Use Linked to Developing Depression

Increased Social Media Use Linked to Developing Depression

Young adults who increased their use of social media were significantly more likely to develop depression within six months, according to a new national study authored by Dr. Brian Primack, dean of the College of Education and Health Professions and professor of public health at the University of Arkansas.

Compared with participants who used less than 120 minutes per day of social media, for example, young adults who used more than 300 minutes per day were 2.8 times as likely to become depressed within six months.

The study, which will be published online Dec. 10 and is scheduled for the February 2021 issue of the American Journal of Preventive Medicine, is the first large, national study to show a link between social media use and depression over time.

“Most prior work in this area has left us with the chicken-and-egg question,” said Primack. “We know from other large studies that depression and social media use tend to go together, but it’s been hard to figure out which came first. This new study sheds light on these questions, because high initial social media use led to increased rates of depression. However, initial depression did not lead to any change in social media use.”

In 2018, Primack and his colleagues at the University of Pittsburgh sampled more than 1,000 U.S. adults between 18 to 30. They measured depression using the validated nine-item Patient Health Questionnaire and asked participants about the amount of time they used social media on platforms like Facebook, Twitter, Reddit, Instagram, and SnapChat. Their analyses controlled for demographic factors like age, sex, race, education, income and employment, and they included survey weights so the results would reflect the greater U.S. population.

“One reason for these findings may be that social media takes up a lot of time,” said Dr. Cesar Escobar-Viera, assistant professor of psychiatry at the University of Pittsburgh and co-author on the study. “Excess time on social media may displace forming more important in-person relationships, achieving personal or professional goals, or even simply having moments of valuable reflection.”

The authors suggest that social comparison may also underlie these findings.

“Social media is often curated to emphasize positive portrayals,” said Jaime Sidani, assistant professor of medicine at the University of Pittsburgh and co-author of the study. “This can be especially difficult for young adults who are at critical junctures in life related to identity development and feel that they can’t measure up to the impossible ideals they are exposed to.”

The findings are of particular importance given that depression was recently declared to be the leading global cause of disability by the World Health Organization and accounts for more disability-adjusted life years than all other mental disorders.

“These findings are also particularly important to consider in the age of COVID-19,” Primack said. “Now that it’s harder to connect socially in person, we’re all using more technology like social media. While I think those technologies certainly can be valuable, I’d also encourage people to reflect on which tech experiences are truly useful for them and which ones leave them feeling empty.”

Additional researchers on this study are Ariel Shensa and Dr. Michael Fine, both of the University of Pittsburgh.

Funding: The research was supported by the Fine Foundation (no relation to co-author Michael Fine).

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Humans Used to Sleep in Two Shifts, And Maybe We Should Start It Again

Humans Used to Sleep in Two Shifts, And Maybe We Should Start It Again

Around a third of the Australian population have trouble sleeping, including difficulties maintaining sleep throughout the night.

While nighttime awakenings are distressing for most sufferers, there is some evidence from our recent past that suggests this period of wakefulness occurring between two separate sleep periods was the norm.

Throughout history, there have been numerous accounts of segmented sleep, from medical texts, to court records and diaries, and even in African and South American tribes, with a common reference to “first” and “second” sleep.

In Charles Dickens’ Barnaby Rudge (1840), he writes:

“He knew this, even in the horror with which he started from his first sleep, and threw up the window to dispel it by the presence of some object, beyond the room, which had not been, as it were, the witness of his dream.”

Anthropologists have found evidence that during preindustrial Europe, bi-modal sleeping was considered the norm. Sleep onset was determined not by a set bedtime, but by whether there were things to do.

Historian A. Roger Ekirch’s book At Day’s Close: Night in Times Past describes how households at this time retired a couple of hours after dusk, woke a few hours later for one to two hours, and then had a second sleep until dawn.

During this waking period, people would relax, ponder their dreams, or have sex. Some would engage in activities like sewing, chopping wood, or reading, relying on the light of the moon or oil lamps.

Ekirch found references to the first and second sleep started to disappear during the late 17th century. This is thought to have started in the upper classes in Northern Europe and filtered down to the rest of Western society over the next 200 years.

Interestingly, the appearance of sleep maintenance insomnia in the literature in the late 19th century coincides with the period where accounts of split sleep start to disappear. Thus, modern society may place unnecessary pressure on individuals that they must obtain a night of continuous consolidated sleep every night, adding to the anxiety about sleep and perpetuating the problem.

Biological basis

Less dramatic forms of bi-phasic sleep are evident in today’s society, for example in cultures that take an afternoon siesta. Our body clock lends itself to such a schedule, having a reduction in alertness in the early afternoon (the so-called ‘post-lunch dip’).

In the early 1990s, psychiatrist Thomas Wehr conducted a laboratory experiment in which he exposed a group of people to a short photoperiod – that is, they were left in darkness for 14 hours every day instead of the typical 8 hours – for a month.

 

It took some time for their sleep to regulate, but by the fourth week, a distinct two-phase sleep pattern emerged. They slept first for 4 hours, then woke for 1 to 3 hours before falling into a second 4-hour sleep. This finding suggests bi-phasic sleep is a natural process with a biological basis.

Pros and cons
Today’s society often doesn’t allow for this type of flexibility, thus, we have to conform to today’s sleep/wake schedules. It is generally thought a continuous 7 to 9-hour unbroken sleep is probably best for feeling refreshed. Such a schedule may not suit our circadian rhythms, however, as we desynchronise with the external 24-hour light/dark cycle.

To successfully maintain a split sleep schedule, you have to get the timing right – that is, commencing sleep when there is a strong drive for sleep, and during a low circadian point, in order to fall asleep quickly and maintain sleep.

Some of the key advantages of a split sleep schedule include the flexibility it allows with work and family time (where this flexibility is afforded). Some individuals in modern society have adopted this type of schedule as it provides two periods of increased activity, creativity, and alertness across the day, rather than having a long wake period where sleepiness builds up across the day and productivity wanes.

In support of this, there is growing evidence suggesting naps can have important benefits for memory and learning, increasing our alertness and improving mood states. Some believe sleep disorders, like sleep maintenance insomnia, are rooted in the body’s natural preference for split sleep. Therefore, split sleep schedules may be a more natural rhythm for some people.

Implications for shift work

Split sleep schedules have recently begun to emerge as a potential alternative to continuous night shift work. Working at night has the combined problems of prolonged wakefulness (often working 8 to 12-hour shifts) and circadian misalignment (working at a time of night when you would normally be asleep).

Shift workers frequently complain of fatigue and reduced productivity at work, and they are at increased risk for chronic disease such as obesity, type 2 diabetes, and heart disease.

Some industries have employed schedules with shorter but more frequent sleep opportunities, on the premise that the drive for sleep will be less with reduced time. For example, 6 hours on/6 hours off, 4 hours on/8 hours off, and 8 hours on/8 hours off, limiting time on shift and reducing extended periods of wakefulness.

Split sleep/work schedules divide the day into multiple work/rest cycles so employees work multiple short shifts, broken up with short off-duty periods every 24 hours.

Split-shift schedules that maintain adequate sleep time per 24 hours may be beneficial for sleep, performance, and safety. A number of recent studies have found split sleep provides comparable benefits for performance to one big sleep, if the total sleep time per 24 hours was maintained (at around 7 to 8 hours total sleep time per 24 hours).

However, as might be expected, performance and safety can still be impaired if wake up and start work times are in the early hours of the morning. And we don’t know if these schedules afford any benefits for health and reduce the risk for chronic disease.

While the challenges of night shift work cannot be eliminated, the advantage of some split shift schedules is that all workers get at least some opportunity to sleep at night and do not have to sustain alertness for longer than 6 to 8 hours.

Although we aspire to have consolidated sleep, this may not suit everyone’s body clock or work schedule. It might, in fact, be a throwback to a bi-model sleep pattern from our pre-industrial ancestors, and could perhaps work well in a modern industrial setting.

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The Science of Reasoning With Unreasonable People

The Science of Reasoning With Unreasonable People

Don’t try to change someone else’s mind. Instead, help them find their own motivation to change.

A few years ago, I made the mistake of having an argument with the most stubborn person I know. R., whose initial I’m using to protect his privacy, is a longtime friend, and when his family came to visit, he mentioned that his children had never been vaccinated — and never would be.

I’m no proponent of blindly giving every vaccination to every newborn, but I was concerned for his children’s safety, so I started debunking some common vaccine myths. After days of debate, I was exhausted and exasperated. Determined to preserve our friendship, I vowed never to talk with him about vaccines again.

Then came 2020. Fear of the vaccine may be the greatest barrier to stopping Covid-19. It stretches far beyond the so-called anti-vaxxer community: About half of Americans harbor questions about the safety of the Covid-19 vaccines; 39 percent say they definitely or probably won’t get one.

I decided to see if I could open R.’s mind to the possibility. What I didn’t realize was that my mind would be opened as well.

As an organizational psychologist, I’ve spent the past few years studying how to motivate people to think again. I’ve run experiments that led proponents of gun rights and gun safety to abandon some of their mutual animosity, and I even got Yankees fans to let go of their grudges against Red Sox supporters. But I don’t always practice what I teach.

When someone seems closed-minded, my instinct is to argue the polar opposite of their position. But when I go on the attack, my opponents either shut down or fight back harder. On more than one occasion, I’ve been called a “logic bully.”

When we try to change a person’s mind, our first impulse is to preach about why we’re right and prosecute them for being wrong. Yet experiments show that preaching and prosecuting typically backfire — and what doesn’t sway people may strengthen their beliefs. Much as a vaccine inoculates the physical immune system against a virus, the act of resistance fortifies the psychological immune system. Refuting a point of view produces antibodies against future attempts at influence, making people more certain of their own opinions and more ready to rebut alternatives.

That’s what happened with my friend. If I wanted him to rethink his blanket resistance to vaccines, I had to rethink my approach.

Several decades ago, when treating substance abuse problems, psychologists developed a technique called motivational interviewing. The central premise: Instead of trying to force other people to change, you’re better off helping them find their own intrinsic motivation to change. You do that by interviewing them — asking open-ended questions and listening carefully — and holding up a mirror so they can see their own thoughts more clearly. If they express a desire to change, you guide them toward a plan.

In controlled trials, motivational interviewing has helped people to stop smoking, abusing drugs and alcohol, and gambling; to improve their diets and exercise; to overcome eating disorders; and to lose weight. The approach has also motivated students to get a good night’s sleep; voters to reconsider their prejudices; and divorcing parents to reach settlements.

Recently, thanks to a vaccine whisperer, it has been applied to immunization. Arnaud Gagneur is a pediatrician in Quebec who encourages reluctant parents to immunize their children. In his experiments, a motivational interview in the maternity ward after birth increased the number of mothers willing to vaccinate their children from 72 percent to 87 percent; the number of children who were fully vaccinated two years later rose by 9 percent. A single conversation was enough to change behavior over the next 24 months.

I set up a conversation between Dr. Gagneur and my friend. After 90 minutes, it was clear to me that R.’s vaccination stance had not changed.

“I have tried to apply all the principles of motivational interviewing, but I have had the unpleasant feeling of not doing so well,” Dr. Gagneur wrote to me in email. “R. is very knowledgeable and always ends up finding arguments that support his decision.”

Strangely, I didn’t feel defeated or irritated. I wanted to learn how my friend’s views could evolve.

The pioneers of motivational interviewing, William Miller and Stephen Rollnick, have long warned against using the technique to manipulate people. It requires a genuine desire to understand people’s motivations and help them reach their goals. Although R. and I both want to keep his children healthy, I realized I had never tried to understand his perspective on vaccines before. So the next morning, I called him.

In our past debates, R. had focused only on the potential downsides of vaccinations. With Dr. Gagneur, though, he acknowledged that vaccines could be good for some but not necessarily for others. If he lived in a country experiencing an outbreak of, say, malaria, would he consider immunization? “You weigh the pros and cons,” he said.

Psychologists find that when we listen carefully and call attention to the nuances in people’s own thinking, they become less extreme and more open in their views. I wondered how my friend’s ambivalence applied to Covid, and I knew that the kinds of questions I asked would matter. Social scientists have found that asking people how their preferred political policies might work in practice, rather than asking why they favor those approaches, was more effective in opening their minds. As people struggled to explain their ideal tax legislation or health care plan, they grasped the complexity of the problem and recognized gaps in their knowledge.

So for my second attempt, instead of asking R. why he was opposed to Covid vaccines, I asked him how he would stop the pandemic. He said we couldn’t put all our eggs in one basket — we needed a stronger focus on prevention and treatment. When I asked whether vaccines would be part of his strategy, he said yes — for some people.

I was eager to learn what might lead R. to decide that he is one of those people. In motivational interviewing, there’s a distinction between sustain talk and change talk. Sustain talk is commentary about maintaining the status quo. Change talk is referencing a desire, ability or commitment to making a shift. A skilled motivational interviewer listens for change talk and asks people to elaborate on it. This was my third step.

I asked R. what the odds were that he would get a Covid vaccine. He said they were “pretty low for many different reasons.” I told him it was fascinating to me that he didn’t say zero.

“This is not a black-and-white issue,” R. said. “I don’t know, because my views change.” I laughed: “This is a milestone — the most stubborn person I know admits that he’s willing to change his mind?” He laughed too: “No, I’m still the most stubborn person you know! But at different stages of our lives, we have different things that are important to us, right?”

I don’t expect R. or his children to be vaccinated any time soon, but it felt like progress that he agreed to keep an open mind. The real breakthrough, though, was mine. I became open to a new mode of conversation, with no points to score and no debate to win. The only victory I declared was against my own prosecutor tendencies. I had prevailed over my inner logic bully.

Many people believe that to stop a deadly pandemic, the end justifies whatever means are necessary. It’s worth remembering that the means are a measure of our character. If we succeed in opening minds, the question is not only whether we’re proud of what we’ve achieved. We should also ask whether we’re proud of how we’ve achieved it.

I no longer believe it’s my place to change anyone’s mind. All I can do is try to understand their thinking and ask if they’re open to some rethinking. The rest is up to them.

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22 brain exercises to improve memory, cognition, and creativity

22 brain exercises to improve memory, cognition, and creativity

The brain is the most complex organ of the body. It regulates multiple bodily functions, interprets incoming sensory information, and processes our emotions. It is also the seat of memory, intelligence, and creativity.

Although the brain gets plenty of exercise every day, certain activities may help boost brain function and connectivity. This in turn may help protect the brain from age-related degeneration.

The brain is always active, even during sleep. However, certain activities can engage the brain in new ways, potentially leading to improvements in memory, cognitive function, or creativity.

This article outlines 22 brain exercises that may help boost memory, cognition, and creativity.

1. Meditation

Meditation generally involves focusing attention in a calm, controlled way. Meditating may have multiple benefits for both the brain and the body.

According to the National Center for Complementary and Integrative Health, research suggests that meditation may benefit the brain by slowing brain aging and increasing the brain’s ability to process information.

2. Visualizing more

Visualization involves forming a mental image to represent information. The mental image may be in the form of pictures or animated scenes.

A 2018 review notes that visualization helps people organize information and make appropriate decisions.

People can practice visualization in their day-to-day lives. For example, before going shopping, people can visualize how they will get to and from the grocery store, and imagine what they will buy when they get there. The key is to imagine the scenes vividly and in as much detail as possible.

3. Playing games

Playing card games or board games can be a fun way to socialize or pass the time. These activities may also be beneficial for the brain. A 2017 study found a link between playing games and a decreased risk of cognitive impairment in older adults.

4. Playing memory card games

Memory card games test a person’s short-term memory and ability to remember patterns. They are a simple and fun way to engage the brain and activate areas related to pattern recognition and recall.

5. Practicing crossword puzzles

Crossword puzzles are a popular activity that may stimulate the brain. An older study from 2011 notes that crossword puzzles may delay the onset of memory decline in people with preclinical dementia.

6. Completing jigsaw puzzles

Completing a jigsaw puzzle can be a good way to pass the time and may also benefit the brain. A 2018 study found that puzzles activate many cognitive functions, including:

  • perception
  • mental rotation
  • working memory
  • reasoning

The study concluded that doing jigsaw puzzles regularly and throughout life may protect against the effects of brain aging.

7. Playing sudoku

Number puzzles, such as sudoku, can be a fun way to challenge the brain. They may also improve cognitive function in some people.

A 2019 study of adults aged between 50 and 93 years found that those who practiced number puzzles more frequently tended to have better cognitive function.

8. Playing chess

A 2016 meta-analysis notes that chess and other cognitive leisure activities may lead to improvements in:

  • memory
  • executive functioning, which is the ability to monitor and adapt behavior in order to meet set goals
  • information processing speed

9. Playing checkers

A 2015 study found that there is a connection between regular participation in checkers or other cognitively stimulating games and larger brain volume and improved markers of cognitive health in people at risk of Alzheimer’s disease.

10. Playing video games

A 2015 review notes that some types of video games — such as action, puzzle, and strategy games — may lead to improvements in the following:

  • attention
  • problem solving
  • cognitive flexibility

11. Socializing

Enjoying company of friends may be a mentally engaging leisure activity and may help preserve cognitive function. A 2019 study found that people with more frequent social contact were less likely to experience cognitive decline and dementia.

Some social activities that may help stimulate the brain include:

 

  • having discussions
  • playing games
  • participating in social sports

12. Learning new skills

Learning new skills engages the brain in different ways and may help improve brain function.

A 2014 study of older adults found that learning a new and cognitively demanding skill, such as quilting or photography, enhanced memory function.

 

13. Increasing personal vocabulary

Increasing one’s vocabulary range is a great way to broaden knowledge while exercising the brain.

A simple way to increase vocabulary is to read a book or watch a TV program and note down any words that are unfamiliar. A person can then use a dictionary to look up the meaning of the word and think up ways to use the word in a sentence.

 

14. Learning a new language

“Bilingualism” refers to the ability to speak two languages.

A 2019 review notes that bilingualism increases and strengthens connectivity between different areas of the brain. The researchers propose that this enhanced connectivity may play a role in delaying the onset of Alzheimer’s disease and other forms of dementia.

 

15. Listening to music

A 2018 study published in Brain Sciences found that listening to music a person enjoys engages and connects different parts of the brain.

The researchers propose that this may lead to improvements in cognitive function and overall well-being.

 

16. Learning a musical instrument

Learning an instrument exercises parts of the brain that are responsible for coordination.

According to a 2014 study, playing an instrument may benefit cognitive development in a young brain and help protect against cognitive impairment in an aging brain.

17. Taking up engaging hobbies

Taking up a new hobby can be mentally stimulating and exercise the brain in new ways.

Hobbies that require coordination or dexterity will activate a person’s motor skills. Such hobbies may include:

  • knitting
  • embroidery
  • drawing
  • painting
  • dancing
  • learning a musical instrument

18. Exercising regularly

Regular physical exercise is beneficial for both the brain and the body. Authors of a 2019 review note that exercise improves the following aspects of brain health:

  • memory
  • cognition
  • motor coordination

19. Dancing

According to the Centers for Disease Control and Prevention (CDC), exercise has beneficial effects on the following aspects of cognitive health:

 

  • memory
  • planning
  • organization

Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance.

 

20. Engaging in sports

Certain sports are both physically and mentally demanding. Some require a range of cognitive skills, such as:

 

  • sustained attention
  • planning
  • multitasking
  • the ability to adapt rapidly to changing situations

A 2019 review notes that elite athletes who participate in high demand sports tend to have improved attention and faster information processing speeds.

 

21. Practicing tai chi

Tai chi is a form of physical exercise that involves gentle body movements, rhythmic breathing, and meditation.

A 2019 study compared brain function and connectivity among tai chi practitioners and those who did not practice it.

The researchers found that the tai chi practitioners had enhanced connectivity between different regions of their brain. They proposed that this may improve cognition and decrease the rate of memory loss.

 

22. Sleeping

While not necessarily an active exercise, sleep is crucial for both the brain and the body.

According to the National Institute of Neurological Disorders and Stroke, most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need.

A 2015 review notes that sleep has been proven to:

 

  • boost memory recall
  • reduce mental fatigue
  • regulate metabolism

As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain.

 

Summary

Brain exercises can be as simple as actively engaging the brain in everyday tasks. Others are targeted workouts for the brain, specifically designed to enhance memory, cognition, or creativity.

Exercising the brain may help improve brain function and boost connectivity between the different areas. This may help protect the brain from age-related degeneration.

People are likely to differ in terms of the brain exercises they find most enjoyable. It may be a good idea to try a range of brain-training activities at first and to stick with those that provide the most enjoyment or reward.

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A Fun Way to Keep Your Memory Sharp

A Fun Way to Keep Your Memory Sharp

Experts say trying new things can go a long way for the brain

Memory slips loom larger as people grow older. Forgetting why you walked into a room, or what you were supposed to pick up at the store can provoke nagging anxiety — not to mention dark humor about impending decrepitude.

If your next search for the car keys sets off such thoughts, keep in mind two reassuring facts. First, some loss of memory is completely normal. Second, there’s a simple, enjoyable technique that can minimize age-related decline.

The specifics vary from person to person, but the idea is the same: Change things up.

“As adults approach retirement age, they come to a fork in the road,” says Michael Yassa, PhD, director of the Brain Initiative at the University of California, Irvine. “You’ve been intellectually and emotionally engaged for a very long time. You can choose to cease that engagement, or you can plan a rich retirement filled with activities.

“We see clear differentiations in brain function for those who get out and about and do lots of new things, as opposed to those who decide to stay at home and watch TV.”

The comfort of settling down into a predictable pattern may be enticing, but the brain craves stimulation, says Dana Boebinger, a neuroscientist and PhD student at Harvard University and MIT. “In order to keep your memory sharp,” she reports, “you have to do exciting, interesting, challenging stuff.”

From a scientific perspective, memory can be broken up into three components: encoding, the act of absorbing a piece of information into our memory system; storage, the process of retaining the information; and retrieval, getting the information back into our conscious awareness. The normal aging process can slow, or inhibit, each of those steps.

“In general, memories are a compressed version of reality,” says Yassa. “With age, they’re even more compressed. You lose a lot of details. You may remember what happened, but not when and where it happened.”

This compression is even seen in short-term memory: “In the laboratory, we have individuals look at images that are similar (but not identical) and ask them if they’re the same thing they’ve seen before,” he says. “Older adults are more likely to say, yes, it’s the same thing. That suggests their initial encoding of the memory was not at the highest level of detail.”

“We see clear differentiations in brain function for those who get out and about and do lots of new things, as opposed to those who decide to stay at home and watch TV.”

Yassa emphasizes that, unless a brain is diseased, these changes tend to be subtle, and don’t impair a person’s ability to live a normal life. Indeed, some types of memory loss — such as having the name of a person or object on the tip of your tongue, but having trouble retrieving it — are common and nothing to worry about.

The time to be concerned — and see a doctor — is when you experience “a pervasive pattern of decline over time,” he says. “The mild forgetfulness we all get as older adults is perfectly fine.”

But if you wish to remain as sharp as possible, he recommends creating “an enriched environment” by engaging in activities that involve “a little bit of physicality and a lot of social interaction.”

Granted, “social interaction” can be a challenge during a pandemic, but there are many high-tech ways to stay in touch with family and friends. And those hours spent at home can be utilized in brain-boosting ways.

“Learning new dances, a new language, new skills — all of those are incredibly valuable” for people who are approaching, or have reached, senior-citizen status, he says. The combination of novelty and light exercise is “a kind of fertilizer that surrounds brain cells with nutrients.”

Whenever we encounter something unexpected, it prompts the release of dopamine, which is “very good for the brain,” according to Yassa. Sabina Brennan, PhD, an Irish neuroscientist and psychologist and author of the book 100 Days to a Younger Brain, agrees. “Novelty is a critical element of neuroplasticity, the human brain’s amazing capacity to adapt and change across the lifespan,” she says.

“Stretching yourself a little, doing things beyond your comfort zone, or pushing yourself into situations that require you to cope with challenges will change your brain chemistry. This will impact positively on your mood and your brain function.”

This makes sense from an evolutionary perspective: noting and retaining new information enhanced humans’ prospects of survival. But how far must we stretch ourselves before we see results? Are small shifts sufficient, or should we try something radically different?

Yassa admits there is little research on that specific question, but he agrees with Brennan that a key factor is whether the new activity elicits positive emotions. “I think people have to go out of their comfort zone a little bit, but not so far out of their comfort zone that they get frustrated,” he says. “If a novel experience such as switching from reading one genre of book to another is exciting and interesting, it’s a winner. If it’s frustrating or annoying, it’s not going to be beneficial. If you’re a musician, you may not have to learn a new instrument — just learn new pieces all the time, or perform in a different group.”

Both Yassa and Brennan have another, somewhat surprising recommendation: Participate in activities that stimulate as many senses as possible. “This is what we instinctively do as children,” Brennan bemoans. “But, alas, when we go to school, we are discouraged from touching, tasting, etc. Actively engaging your senses can play a powerful role in embedding memories in your brain.”

For example, cooks who experiment with a different cuisine will expose themselves to unfamiliar smells, which tend to linger in the memory. “The olfactory system evolved together with the memory system of the brain, so it has direct access to it.” Yassa says. “It’s very privileged! Olfaction is one of the most powerful stimulants for our memory system.”

Indeed, in a recent New York Times essay, neuroscientist and best-selling author Daniel Levitin, PhD, revealed that, as part of his effort to keep his memory sharp, “I go to new parks and forests where I’m more likely to encounter the smells of new grasses and trees.” He also samples new artisanal chocolates whenever possible, stimulating both taste and smell. That recommendation should not be a hard sell.

Trying new podcasts — Brennan has one called Super Brain — could also provide valuable stimulation. In addition, she endorses an everyday behavior that will be novel for many of us: staying mindful.

“Our ability to form memories for recent events does appear to decline with age,” she says. “But in many instances this might not be due to failures of memory, but rather failures of attention. If you haven’t attended to where you put your keys then you can’t encode the memory, and it is pretty much impossible to recall a memory that wasn’t encoded.”

So, to keep a sharp memory as we grow older, the key steps are clear. Be present. Stay physically active. Keep challenging yourself, in fun, engaging ways. And above all, stop that internal chatter that says, “I’m really getting old.”

“People who classify themselves as older and who expect memory to decline with age actually perform more poorly on memory tests,” Brennan says. “You can shape your brain not only by the actions you choose to take, but also by the way that you think about and approach life.”

That’s good to remember.