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Science Explains How Cycling Changes Your Brain And Makes You Mentally Stronger

Science Explains How Cycling Changes Your Brain And Makes You Mentally Stronger

Research has shown that incorporating cycling into your daily routine is not only healthy for your body, but also your brain! If you have ever cycled to work and noticed that your mood and mental capabilities felt better than normal, you were actually experiencing the proven benefits of cycling on mental health.

Many people have taken up cycling as a way to get in shape and live a healthier lifestyle; however, even those who already enjoy good physical health can improve their mental strength through cycling regularly. A mere 30 minutes of steady cycling on the road, trail, or stationary bike can improve memory, reasoning, and planning. It also has scientifically proven benefits for emotional mental health, helping combat depression and anxiety.

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Your Brain on Biking

Cycling can grow your brain in the same way it can grow your muscles. When we cycle, the blood that flows to the muscles increases, allowing our bodies to build more capillaries, supplying more blood (and therefore more oxygen) to those muscles. The same process actually occurs in our brains. Cycling allows our cardiovascular system to grow further into our brains, bringing them more oxygen and nutrients that can improve its performance.

When we ride our bikes, our brains also increase their production of proteins used for creating new brain cells. By biking regularly, we actually double (or even triple) new cell production in our brains! It also increases neurotransmitter activity, allowing the regions of our brain to communicate more effectively; therefore, improving our cognitive abilities.

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The benefits of cycling are especially important for aging brains. These processes counteract the natural decline of brain function and development as we age. Scientists have compared the brains of adults in their 60’s and 70’s and found that the brains of those who regularly participated in physical activities like cycling actually appeared younger than those who do not. This proves that cycling can help keep our minds sharp well into our later years.

Cycling Shifts Our Mental Well-being

People of all ages can experience the benefits of cycling on psychological well-being regardless of their physical health. It can improve one’s self-perception and sense of self-worth, resulting in higher self-esteem. Studies have shown that these improvements were even stronger for mental health patients and people suffering from mild depression, and can potentially be just as effective (if not more effective) than psychotherapy. Regular activities such as cycling not only combat mental health issues like these, but they can also help prevent them long-term.

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Cycling also improves our subjective mood, reduces anxiety, and allows us to handle stress more effectively. It increases the levels of serotonin and dopamine production in our brains. These are the chemicals that make us feel ‘happy’ when they are released in our brains. Scientists have confirmed this effect by analyzing serotonin levels in the brains of lab rats as they got more exercise. Serotonin and dopamine are not the only feel-good chemicals produced when we cycle. Our bodies also produce endorphins and cannabinoids (yes, cannabinoids, the same chemical family associated with marijuana use, although these are naturally produced by our bodies regularly!).

When we cycle, our bodies improve their ability to regulate hormones like cortisol and adrenaline. This results in improved ability to handle stress. Hormonal imbalances cause our bodies to respond to stress negatively, so it is important to have a routine like cycling to allow our bodies to handle stress more easily.

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Doctor’s Orders for Cyclists

How much should we cycle to take full advantages of the benefits it can provide? It is true that cycling with too much intensity can begin to reduce our energy as our bodies become depleted of nutrients. That said, how much cycling is enough to enjoy its benefits before it begins to take too much of a toll on us? Scientists suggest that 30-60 minutes of steady riding at a good pace (no sprinting!) is a good balance. Maintaining a heart rate at roughly 75% of our maximum is also suggested. Think of it as a 7 out of 10 on a scale of ‘no activity’ to ‘cycled so hard I can barely breathe’. This is a general guideline for the average person, so ultimately it is important to cycle to fit one’s ability.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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