Reviewer's Note | Preface

1.
The Amazing Effects of Zero Period Physical Education
The Secret to Better Grades | A New Physical Education Class | Spreading the Revolution | Smart Athletes | Physical Education Classes That Take Responsibility for a Lifetime | Follow the Leader | Teaching More Than Just Health | Physical Education Classes Go Wide

2.
Grow your brain cells for learning ability
Communication | Studying Makes Brain Cells Grow | Exercise is a Key Variable in Brain Health | A Rich Environment Changes the Brain | Your Biology Teacher Was Wrong | The Body-Brain Connection | Exercises for the Brain

3.
Stress corrodes the brain
Boost your immune system | Alert system | Focus | Fuel | Wisdom | Resist your instincts | Mild stress is good for your brain | Stress corrodes your brain | When your brain functions at its best | Good for your body, good for your mind | Exercise and work

4.
Run faster than anxiety
Amy's Anxiety | Protecting Your Life with Exercise | Anxiety According to Exercise Levels | Fearful Memories That Fuel Anxiety | The Pain of Panic Disorder | Never Exercise When You're Anxious? | The Link Between Your Heart and Emotions | Running Through Fear | Running Faster Than Your Fear | Exercise: The Ultimate Counterattack

5.
Increase your exercise to combat depression
Running Craze | Between Antidepressants and Exercise | The Drug-Exercise Race | The Best Treatments | The Foundations of Connection | Disconnecting | Escaping the Trap | Exercise Therapy for Depression

6.
Overcoming a Distracted Life
Attention Disorders | Exercises for Focus | Prisoners in the Present | Command Center, All Focus! | Early Signs | Focus on Exercise | Keep Your Brain Busy | Jackson's Changes | Take Control of Your Treatment

7.
Break free from addiction and find my self again
The Difference Between Likes and Wants | Rehabilitation | Fighting Urges and Breaking Habits | Breaking Free from Dependence | Feeling High Without Drugs | Becoming Addicted to Good Habits | How to Fill an Empty Body

8.
Exercise and Women's Brain Health
Rebalancing | Pregnant Women Shouldn't Exercise? | Don't Forget Your Baby | Postpartum Depression | Exercise, Not Rest | Menopause: A Big Change in Your Body | Regaining Control | Exercise: An Alternative Therapy | Exercise Therapy for Women

9.
Age wisely
Integrating all elements of the body | Aging can be delayed | Exercise changes the brain | Emotional decline | Attacking dementia | Benefits of exercise | Secrets to longevity 1.
Wise Eating Habits｜Secrets to Longevity 2.
Regular exercise｜Secret to longevity 3.
constant mental activity

10.
Exercise therapy to strengthen the brain
How much exercise is appropriate? | Walking | Running slowly | Running quickly | Anaerobic exercise | Exercise regularly | The power of the group | Be flexible

Translator's Note | Glossary

Uncovering the miraculous connection between exercise and the brain

Everyone knows that exercise makes them feel better, but few people know exactly why.
I can only guess that it's because the stress is gone, or the tense muscles are loosened, or the endorphin levels are high.
But the real reason you feel good is because exercise pumps blood to your brain, putting it in optimal condition.
Muscle development and improved heart and lung function are merely byproducts of this process.

Exercise is highly effective in preventing various diseases such as mood disorders such as depression and phobias, as well as attention deficit hyperactivity disorder (ADHD), drug addiction, pregnancy and menopausal syndrome, and dementia.
American neuroscientist Arthur Kramer conducted an experiment on people aged 60 to 79 who did not exercise, and when he had only half of them do aerobic exercise, he found that after six months, their frontal and temporal lobes had grown larger.
Six months of exercise changed important parts of the brain.
Additionally, American neurophysiologist Charles Hillman demonstrated that healthy children perform better cognitively than unhealthy children in peak cognitive function tests.
Studies of tens of thousands of people have shown that healthier people generally have better moods and lower levels of anxiety and stress.

People usually think of the brain as a commander issuing mysterious orders from an ivory tower.
This is because they are considered to be entities that cannot be influenced at all from the outside.
But in fact, that is not the case at all.
Exercise can have a number of effects on the brain.
This book, based on scientific and empirical data, thoroughly demonstrates that exercise has a profound impact not only on physical health but also on brain health, that is, on human learning ability and mental health.
It is also a counter-argument to the idea that lack of exercise may soon lead to the death of our brains.

Exercise therapy to strengthen the brain

Once you understand the amazing effects exercise has on your brain, you'll be more determined to lace up your sneakers every day.
This book will undoubtedly be a catalyst for such a resolution.
So how much exercise is needed to strengthen the brain? The author answers this question by saying that constantly challenging your limits is the best way.
How much is best will vary from person to person, but the healthier your body, the more flexible your brain becomes, and the more your cognitive and psychological functions will improve.
In other words, when the body becomes healthy, the brain automatically becomes healthy.

The author believes that the best exercise regimen is one hour of cardio six times a week.
It would be good to do 4 days with a medium intensity for a slightly longer period, and 2 days with a high intensity for a slightly shorter period.
If you are someone who does not exercise regularly, it is a good idea to start with walking.
Then, as you gradually increase your speed and run, the levels of chemicals that repair damaged areas of the brain increase, strengthening the brain's circuits and strengthening the stress axis.
Then, you will be prepared to fight off not only minor stresses but also all kinds of diseases, from colds to cancer.
Duke University exercise physiologist Brian Duescha even published a paper showing that walking for just three hours a week can benefit the cardiovascular system.

If possible, exercise with other people.
Go for a run with a friend, ride a bike with a group, or walk around the neighborhood with your neighbors.
Exercising with others can motivate you to exercise more regularly.
The best way to get into the habit of exercising is to join a group and exercise with others.
The impact of stimulation received through social interaction on neurons is enormous.
By developing a regular exercise habit like this, even if you stop exercising and then start again, the hippocampus will quickly return the level of neuronal growth factor to its previous level.

Having practical knowledge about the brain will change your life.
Recognizing that there are biological causes underlying emotional phenomena eliminates the need to feel unnecessary guilt about emotional problems.
Moreover, knowing that you can directly change the biological cause will help you avoid the trap of despair.

[ Benefits of Regular Exercise ]

1.
The cardiovascular system becomes stronger
Muscles that contract during exercise secrete several growth factors, such as vascular endothelial growth factor and fibroblast growth factor.
In particular, when endothelial cells in blood vessels are produced and new blood vessels are created, an abundant path for blood to circulate is secured, preventing blood vessels from becoming clogged.
Exercise can also help improve cognitive function in people who have had a stroke or Alzheimer's disease, as it helps repair damaged blood vessels to some extent.

2.
Obesity is reduced
Simply being overweight doubles your risk of developing dementia.
When you factor in the high blood pressure and high cholesterol that come with obesity, the risk increases sixfold.
Exercise burns calories and reduces appetite, which helps prevent obesity.

3.
Stress threshold increases
Exercise prevents depression and dementia by counteracting the corrosive effects of excess cortisol caused by chronic stress.
Glucose, free radicals, and the excitatory neurotransmitter glutamate are all essential substances for the human body, but when levels exceed a certain level, they destroy cells.
Exercise protects neurons by regulating these substances.

4.
I feel better
Exercise increases neurotransmitters, neurotrophins, and connections between neurons, all of which improve the condition of the hippocampus, which has shrunk due to depression or anxiety.
When you feel happy, your overall attitude toward life improves, and it's easier to maintain social relationships with others or form new ones.

5.
Strengthens the immune system
Even moderate intensity exercise can restore the function of antibodies and lymphocytes in the immune system.
According to one study, the most common cause of cancer is lack of activity.
For example, active people have a 50 percent lower risk of developing colon cancer.
Exercise keeps your immune system functioning properly and helps you stay balanced so you can fight off illness.

6.
Motivation becomes stronger
As we age, dopamine, a key neurotransmitter associated with motivation, naturally declines, but exercise can help boost this decreased dopamine level.
As the connections between dopamine neurons are strengthened, motivation automatically increases and Parkinson's disease is also prevented.

7.
Neuroplasticity is promoted
The best way to combat neurodegenerative diseases is to strengthen your brain.
Aerobic exercise strengthens the connections between brain cells, expands the network by creating more synapses, and helps new stem cells in the hippocampus divide, grow, and function properly.