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PriorLiving Schweiz: Bewegung für die Gesundheit

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Bewegung für die Gesundheit

Viele Experten behaupten, dass regelmässige Bewegung die einzig wichtige Massnahme ist, die gesamte Gesundheit und das Wohlbefinden zu verbessern und Krankheiten zu vermeiden. 

Bewegung erhöht den Grad an Gehirnchemikalien die wiederum das Wachstum von Nervenzellen fördern. Dies erklärt, warum rythmische Gymnastik die Gedächtnisfähigkeit fördert und warum mässig anstrengende physische Aktivität, signifikante Gesundheitserfolge zeigt. Studien haben gezeigt, dass nur 30 Min. Bewegung am Tag - auch wenn Sie jeweils nur 10 Min. zusammenhängend trainieren - dafür aber fast täglich, die Gesundheit positiv beeinflussen kann. 
Auch diverse tägliche Aufgaben wie die Gartenarbeit, den Hund spazieren führen und den Haushalt erledigen, sind schon gute körperliche Aktivitäten.

Training und Altern

Gehirnexperten haben lange angenommen, dass was gut für den Körper ist,  auch gut für den Geist ist.
Wir alle wissen, dass regelmässige Bewegung das Beste ist, um die gesamte Gesundheit und das Wohlgefühl zu verbessern.
Erfolgreiche Altersstudien haben übereinstimmend gezeigt, dass ein höherer Grad an körperlicher Aktivität direkt einhergeht mit einer verbesserten Gehirnalterung. Es hat sich auch herausgestellt, das Bewegung ein Faktor ist, der den Ausbruch von Alzheimer verhüten, zumindest aber verzögern kann.

Wie beeinflusst Training das Gehirn?

Neueste neurowissenschaftliche Abhandlungen haben ein neues Licht auf die wesentliche Frage, wie Bewegung das Hirn beeinflusst, geworfen und haben da bei einige faszinierende Tatsachen aufgedeckt. "Es ist eine Überraschung, aber man baut buchstäblich die Struktur des Hirns nur schon bei der Bewegung der Füsse". Sagt Carl W. Cotmann, Neurobiologe an der Universität Of California-Irvine.

Regelmässiges Training hilft dem Gehirn bei :

Verbesserung der Konzentration und Aufmerksamkeit. Hirnabbildungen zeigen, das besser trainierte ältere Personen eine schnellere Reaktionszeit haben - auch ein Indikator für eine bessere Konzentration - als die weniger fitten Personen. Sie können sich auch besser auf relevante Informationen fokussieren und die irrelevaten ignorieren. Dies zeugt von einer besseren Aufmerksamkeit.


Reduzierung der grauen Zellen. Bei gut trainierten Personen ist eine geringere Abnahme der grauen Zellen in der Kortex zu finden. Weniger, als normalerweise bei alternden Menschen. Dies zeigt einen vorbeugenden Effekt des Trainings gegen den Tod der Nervenzellen. Dieser Effekt ist besonders ausgeprägt in Bereichen des Gehirns, die für die leitenden Wahrnehmung zuständig sind und welche typischerweise im Alter abnehmen.


Begünstigung der Neurogenese. Neurogenese ist die Produktion neuer Nervenzellen und Ihr Einwandern in Regionen, die aktuell besonders angeregt werden.  Eine Zu- oder Abnahme dieser Zellneubildung wäre dann verantwortlich für die Fähigkeit des Neulernens.


Verstärkung der Synapsen. Bei Tieren verbessert laufen die Stärke der Synapsenverbindungen. Dies geschieht durch den selben Molekularmechanismus von dem man glaubt, dass er der Struktur der Langzeiterinnerung zu Grunde liegt.


Veränderung von Genmustern. Bewegung beeinflussen die Struktur einer grossen Anzahl von Genen. Einige werden aktiver und andere inaktiver. Viele der aktiver werdenden Gene spielen eineTolle in der Struktur und der Anpassungsfähigkeit der Synapsen. Man kann auf eine direkte Verbindung zwischen Bewegung und der Synapsendichte schliessen.


Verbesserte Wachstumsförderung. Wachstumsförderer sind Moleküle, die die Gesundheit von speziellen Zellen fördern. Sie werden von Zellen produziert und fördern damit andere Zellen in ihrem Wachstum. Nervenwachstumsfaktoren ( Neurotrophine ) spielen eine wesentliche Rolle im ernähren und unterstützen von Nervencellen. Der Wachstumsfaktor genannt BDNF ( brain- derived neurotrophic factor ) erhöht sich signifikant in den Gehirnen von Tieren , die sich freiwillig bewegen. Separate Studien zeigen, dass sich bei Menschen mit Depressionen, der BDNF Spiegel herhöht, wenn sie sich mehr bewegen und gleichzeitig Antidepressiva nehmen. Die Symptome der Depression nehmen ab.

Verbesserung der Durchblutung. Bewegung verbessert die Dichte und die Grösse von Gehirnkapillaren. Dies hat den Effekt der verbesserten Durchblutung und Sauerstoffzufuhr im Gehirn. Es hilft das Überleben von neuen Neuronen zu fördern und ermöglichen leichteres " feuern " der Neuronen.

Machen Sie einen gesunden Schritt.

Was bewirkt regelmässige Bewegung bei Ihnen? Sie kann.....

  • Steigerung des Selbstwertgefühls und des Selbstbewustseins.
  • Reduzierung von Angstgefühl und Stress.
  • Verbesserung der Laune, des Lebensgefühls.
  • Verbesserung des Schlafs.
  • Steigerung der Energie.
  • Verminderung des Risikos von Herzkrankheiten und Hilfe bei der Verhinderung von Risikofaktoren wie Fettleibigkeit und Bluthochdruck.
  • Reduziert Körperfett durch Erhöhung der Kalorienverbrennung im Körper.
  • Verlangsamt den Knochenverlust im Alter.
  • Ermöglicht dem Körper das Insulin effizienter zu nutzen.
  • Vermindert das Risiko von bestimmten Krebsarten, einschliesslich Brustkrebs, Unterleibskrebs und Darmkrebs.
  • Hilft bei der Gewichtskontrolle und verhindert Fettleibigkeit.


Seien Sie vernünftig beim Verbessern Ihrer körperlichen Aktivität. Wenn Sie sich länger nicht bewegt haben, beginnen Sie langsam und steigern Sie kontinuierlich. Sie müssen kein Marathonläufer werden. Ein 10 Minuten - Gang in der Umgebung ist ein guter Weg um zu beginnen.

Sprechen Sie mit Ihrem Arzt ob die neue körperliche Aktivität die Sie beginnen möchten richtig für Sie ist.