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Physical fitness

We often hear the advice “be fit” these days. Many of us though have become desensitized to the role of physical fitness in good health. Fitness, in particular cardiovascular fitness, influences memory and learning. Let’s explore some of the reasons. Improving fitness leads to:

• Improved blood flow, improved circulation and more blood pumped. All these provide more blood to the brain, making sure there is enough oxygen and glucose available for the brain’s work.
• More and better quality blood. Better fitness increases blood production, resulting in more volume and more red blood cells (the oxygen carrying cells).
• Improved lung efficiency. Exercise helps increase the surface area in the lungs, resulting in better oxygen uptake and carbon dioxide removal.
• Better immune and lymphatic systems. Exercise helps keep your immune and lymphatic systems in shape too. This helps prevent disease and infection, as well as making it less likely you suffer from colds and other minor illnesses. This means illness is less likely to interrupt your learning program.

The basic mechanism for getting and staying fit is easy. Get your heart rate up to sixty to seventy percent of your maximum rate for at least thirty minutes, at least three times a week. A common guideline for your maximum heart rate (in beats per minute, or BPM) is 220 minus your age (in years). This applies to both men and women^ý.

Let’s assume you are forty years old. Your maximum heart rate would be 220-40 = 180 BPM. Therefore a good exercise range would be 60-70% of 180 BPM, or roughly 108 to 122 BPM.

The difficulty for most people is the will power to start. I hope this information provides you with more reasons for you to get you started on a general fitness program, if you are not already reasonably fit. You can also use some of the goal setting and assertion techniques described later in this book. It doesn’t have to be much. A brisk 30-minute walk a few times a week could be a good start. You soon notice the benefits!

As with all changes in lifestyle, be sure to consult a doctor if it has been a while since you last exercised.