Memory and Exercise

Think back to when you were in middle school. Do you remember all of the classes you took? What were the names of all your teachers? Out of those teachers, which one was your favorite? Without looking at your grades (if you even have them handy), what grades did you get in your core classes? Odds are you don’t remember what you had for breakfast earlier in the week and that’s completely normal. Your memory is all based on what you do to try and remember those things and also how important they are to you. You are not going to remember everything you have done from day one (unless you are like Sheldon Cooper from The Big Bang Theory and have an eidetic memory). Making the transition to college, you have to remember even more than when you were younger and your professors expect more from you. Most of the time, people don’t think that there is an association between exercise and memory. What they don’t know is there is a strong association between the two, which will be discussed later. However, before we start, let’s first take a look at the basics of memory and the brain.

There are two types of memory that everyone has. One might be better than the other, but nonetheless, they are both still present. The two types of memory that every person has are short-term and long-term memory. There is a third type, working memory, which is in close association with short-term memory but not a lot is known about it. The first type is short-term. Short-term memory is related to the most recent events that you have had: whether that is a phone number you have been asked to remember or where your seat was moved to in class or even where your class is being held. Most of the time, the way that a person adds something to his or her short-term memory is through rehearsal. You say something to yourself many different times to hopefully add it to your memory bank. According to an article written by examinedexistence.com, the average capacity of short-term memory is 7 items and they last from seconds to a few minutes in the brain (Tri, Brain health and function). Short-term memory is good, but only for things you have to remember right then and there.

Long-term memory, however, is the amount of time that something is placed in this memory bank and how it happens. These types of events/memories are placed here permanently for us to recall. Most of the time they are the larger events that have happened in your family, or events that have happened to you. The majority of the time, these are very important events and/or people that you need to work hard to remember. There is a long process in the brain for us to add these types of events to our memory, and after studying the brain, it is a process that is very confusing. Overall, exercise does a lot for both of these types of memories.

Something related to memory is a concept known as the primacy and recency effect (also known as the serial position effect). This is more of a concept related to short-term memory, but it is a concept with memory nonetheless. This concept is related to what type of information you remember based off the location in a list. You are more likely to remember the items/words at the beginning and the end of a list more than what was in the middle. I wish I knew why you do that, but it does work. In a class that I took as an undergraduate (exercise psychology), I was able to prove it with a few of my classmates. I gave them a list of 30 words and told them to write down as many of them as they could remember after I finished reading the entire list. Everyone in the class, even the teacher, remembered the words at the beginning and at the end, but struggled with the words in the middle. It was very interesting to see how they reacted when telling them the list again and seeing which ones they remembered. Once again, exercise plays a large role in how and what you remember when trying to add something to your memory bank.

Now that we have briefly gone over what some of the components of memory are, we need to take a look at what happens to the brain when you exercise. Most people that I have talked to, and were in the exercise psychology class with me, didn’t believe that exercise could have as large an effect on the brain as it does. Most of the time you can’t tell exactly what is going on because the brain is so complex. But no matter what, there is always something going on in your brain and head as a result of exercise. According to an article titled 7 Mind-Blowing Benefits of Exercise­ written by Deborah Kotz and Angela Haupt, exercise releases certain brain chemicals like serotonin, dopamine, and norepinephrine that can decrease tension and increase memory retention. Also, according to the same article “Exercise increases the level of brain chemicals called growth factors, which help make new brain cells and establish new connections between brain cells to help us learn. Interestingly, complicated activities, like playing tennis or taking a dance class, provide the biggest brain boost. “You’re challenging your brain even more when you have to think about coordination,” explains Ratey.” By creating those new connections between the neurons, you are increasing your memory bank, as it is easier for those memories to travel to the memory center of the brain. So if you still think that there is no correlation between what happens in the brain and exercise, then you are completely wrong.

Based off everything that has been brought up so far, there is a big connection in college between memory, exercise, and doing well in classes. You are asked to remember more than you would like to, but you have to get through it day after day. If you are having a hard time settling down to study, or even remembering what you study the night before an exam, try exercising before you sit down and start. It doesn’t have to be anything huge or overly intense. Go for a walk around your neighborhood or around your house. Go for a short little jog to get the mind going or even do yoga. All of these are going to increase the amount of hormones that are being released in your brain and will get your heart rate up. If you still aren’t convinced that exercise is going to help you, then read a study that was done a few years back in a high school relating PE classes and when core classes are. The results of the study (which I can’t remember 100%) basically found that students who had physical education before a larger/more important class, say a math or science class, did better on average than someone who had those classes before physical education. Even in a high school setting they are proving something very large like this, which is absolutely amazing.

So, if you are having a hard time remembering different items that are related to a super important class, then try exercising before. Even being skeptical of it myself, I tried it a few times with some of my bigger exams a few semesters back and was more successful than when I hadn’t been exercising before studying or going to class. Memory is something that will always be with you as you continue to age. You want it to be as best as it possibly can. With that being said, why not start at an early age. Exercise is not only going to help you become healthier, but it might also help you do slightly better in a few classes that you are struggling with, or think you are going to struggle with. This is not going to help every single person, but it is always worth a shot.

 

Articles mentioned:

http://examinedexistence.com/difference-between-short-term-long-term-and-working-memory/

http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise/2

 

On Campus Nutrition

If there is one thing that we learn in college, it’s that being a freshman/sophomore can sometimes stink. From moving away from your family, being on your own for the first time, to living on campus with some very interesting people; freshman year can be very interesting. One thing incoming freshmen fail to think about during the transition is nutrition. On campus students have to worry about nutrition just as much as off campus students. However, they need to do so in a much different way. Instead of worrying about eating enough, students who live on campus have to worry about overeating and eating right; all while making sure they are still staying active to be able to burn off those extra calories. After personally experiencing this my freshman year (and a little during sophomore year), I had to come up with ways to ensure I was eating healthy while living on campus. Here are some ways you will be able to ensure you are maintaining nutrition while living on campus during your first few years of college studies.

1. Eat around the same time every day:

Everything is better when you get into a solid routine. By eating around the same time every day, you will begin to realize how and what to eat. You will get used to what your body has to say and what you need. It isn’t always the easiest to eat healthy when you are on campus because healthy options can sometimes be expensive. You will start to remember what is being made on certain days and will know where to eat as well (will go into more detail on number 8). Time is also a huge factor. You will learn what food court/dining hall is busy on what days and during what times. You essentially won’t have to work around your schedule as much once you determine where to eat and when. You can eat when you have time and will get into a very good routine.

2. Eat with friends:

Eating alone can be one of the hardest things to do. I had quite a few friends who couldn’t eat with people due to their crazy schedule. They would either choose to not eat, or grab food that wasn’t very healthy that was quick and easy to take back to their room. College life is very busy, and eating while doing homework is very common. However, it is not the greatest thing to do. You will start to worry about your homework more than your meal and before you know it, you forgot to eat or run out of time before you have to go to another class or meeting. By eating with friends, you will not only have time to eat slowly, but you will be able to unwind by talking about your day or about things you have done since you last saw that friend(s). Even if you have to leave before your friends are done eating, at least you were able to have some time with them (which is very difficult to do during your freshman and sophomore years).

3. Stay away from processed food:

I already mentioned this in the off campus nutrition post, but it is the same for on campus students. Try and stay away from processed foods. You have no clue as to what went in to making that meal. These types of meals are typically very high in fats and sodium, which will start to build up in your body and can be detrimental to health (not trying to sound morbid). Fats and sodium are needed by your body, but not in a large amount. Eating too much of those nutrients can be harmful to your body. If you don’t use them, sodium and fats typically get stored in the body and can cause you to gain weight, so try to limit the amount of them that you eat. Get meals that have been cooked in the kitchen to go so you can eat them in your room or during class. They are going to be healthier than the processed foods that you can pick up from the freezer section (if your food courts/dining halls have them).

4. Don’t overeat:

Something very different than someone living off campus, on campus students have to worry about overeating. Having access to food throughout the day that is already made can be extremely tempting. If you have money on your account (however your university does it) that can be used on snacks makes snacking extremely easy and tempting. However, if you eat quite a few snacks throughout the day (while still eating your “normal” meals) and aren’t active, that can start to add up. The “freshman 15” is one of the most common things in college life anymore (we have even seen a slight increase in the average amount of weight gained by first year students). People have access to food more than they did when they were at home, and aren’t as active. So, the moral of this section is to just watch what you are eating. Snacking is not a bad thing if it is done in moderation.

5. Use extra meal swipe money for healthy snacks throughout the day/for the evening

Going off something mentioned in the previous section, snacking is not bad if done in moderation and with the right options. Use that extra money that you may have on your card/ID and use it on healthy snacks. They will be just as tempting as the other snacks…but will be better for you in the long run. There is a chance they will be more expensive (everything healthy seems to be); so don’t go all out every time. Only get them when you have the extra money to use so you aren’t skimping out on your actual meals. Snacks are good at times, so snack smart.

 

6. Don’t be afraid to splurge on sweets every couple of days

It seems as if all the younger students I have conversations with seem to think that eating sweets is something to completely avoid in college. Don’t always believe everything you are told. You can splurge and treat yourself every now and then, but not all the time. Do it in moderation. Treat yourself after stressful weeks or after you get a very good grade. Your body needs those sugars so don’t be afraid to grab that candy bar on the way out of the food court.

7. Go with the healthier options (if possible)

One of the hardest things I experienced as an undergraduate while living on campus was eating healthy. All the unhealthier options were much easier to acquire, because people seemed to be avoiding them. The lines for the non-healthy foods were usually much longer and when you are on a time crunch that can be really inconvenient. However, those healthy options are what you need to eat. They are better for you and are going to give you all the nutrients that you are lacking from those faster options. They might be a little more expensive, so you don’t have to get them every single meal. If you are really in a time crunch, grabbing those quick meals is fine, as long are you are not making it a daily habit. You need to make sure you are getting all the nutrients you need (According to a presentation titled “Eating to Win” given by Dr. David Pearson of Ball State University, an average active individual needs to consume 50% carbohydrates, 35% fat and 15% protein in their diet). So be sure to eat those healthy options so you can get all the proper nutrients that you need in order to keep healthy.

8. Switch up where you eat (will have more options)

Eating at the same place can get boring over time. You go in and get the same stuff and sit down at the same table and talk with the same friends about the same topics. Switch it up a little. Go to a different food court and try something different. You might find something else that you enjoy eating just as much as the stuff from the original place you eat. There are going to be many different options. Coming from a university that has over eight different places to eat, it is nice to try and change things up. There is a chance that you will be able to eat healthy at one place that you never imagined. I remember one year we had a plan to eat at a different food court each day to switch things up. It was difficult to do because you want to eat the same stuff since you know what you like. However, switching it up will be just as fun since you will be able to try new items. It never hurts to step outside of your comfort zone and eat something new.

Nutrition is something that is never easy. Living on campus makes it a little easier, however. You have more access to food and it is prepared for you (most of the time). If you do find yourself struggling, try something that was mentioned here. Nutrition and eating is nothing to joke around about. It is very important since nutrients are the building block of our body. If you are still staying active, then nutrition is even more important. Don’t be afraid to try something new, like something mentioned here. Eating is just as important as breathing…so keep that in mind the next time you are in line at the food court heading to grab lunch before class.

Intimidation and How to beat it

When you walk into a fitness facility, what is the first thing you see? Is it the weights? What about all the machines and benches? What quite a few people don’t realize is the number of people who are at the facility. Even though motivated to exercise, there are certain people who will not go into a fitness facility/gym due to the number of people that are there. They feel intimidated and also feel like they are being judged by some of the “bigger” and “more fit” people in the gym. This is not always the case, but intimidation is a huge reason as to why some people do not continue to stay active when transitioning to college. After taking a class on the psychology of exercise, I was able to learn many different ways that someone may be able to overcome feeling intimidated in a gym setting. If that is you, here are some ways to get around that all too common feeling.

First and foremost, before even considering trying a few different things to get around the feeling of intimidation, you first need to determine what makes you feel so uncomfortable. Quite a few people feel the way they do because of the number of people who are at the facility. There are others who feel that they do not know what they are doing, and that makes them feel just as uncomfortable. These are just two common reasons as to why someone might feel weird about going and working out in a busy fitness center. However, these are not the only two. There are many reasons because everyone is different. The good news is that all these reasons are fixable (to an extent).

If you find out that the reason you are intimidated is because you feel like you are being judged and don’t really know what you are doing, then try working out with someone else. Picking a workout partner that not only knows what they are doing, but also respects you for who you are is very beneficial. They will be able to give you many different types of support. To be more specific, there are three types of support likely to come from working out with someone else. Your workout partner will be able to give you one (or more) of the following: companionship support, informational support and emotional support.

You might be asking yourself, what exactly are these types of support? Well according to The Psychology of Exercise, Third Edition, companionship support is when someone is able to just go with you and support you by being there (Ginis, et. al. pg. 103). Looking back at the first blog I posted, this is the same when using a workout partner. They are going to be able to go with you just in case you feel weird going in alone. Informational support is just as it sounds. The friend(s) that you go with will be able to provide you with information on programs, classes, and workouts you will be able to do either alone or with that friend. It will be that extra bit of knowledge you might not have had in the beginning and could easily relieve your anxiety. Finally, there is emotional support. This type of support might be the most beneficial for someone who has trouble with feeling intimidated. According to Ginis, et. al., emotional support happens through someone expressing encouragement, caring, empathy and concern towards a person (pg. 103). A workout partner will be able to encourage someone that what he or she is doing is beneficial even if they feel like they are not exercising right. This type of support is known to increase self-esteem, and will, hopefully, reduce feelings of intimidation.

Another great way to reduce feelings of intimidation is to participate in exercise classes. The people who are typically in exercise groups are going to feel the same way that you do about exercise. They may not know exactly what to do. You will all be able to learn everything together, which will be very beneficial for all who are involved. Smaller group classes/exercise groups are typically better because there is a better formation of group cohesion. Group cohesion is “a dynamic process reflected in the tendency of a group to stick together and remain united in the pursuit of its instrumental objectives and/or for the satisfaction of member affective needs (Ginis, et. al. pg. 117).” By forming a tight knit group, you will be able to work on those feelings of intimidation together. Someone in that group might have experienced the exact same thing you are going through. If that is the case, they will be able to work with you and give you tips on how they were able to overcome those intense feelings and might even work one-on-one with you.

Another great way to beat intimidation is to go to the gym when it isn’t busy. Every gym/facility is going to have times where it is not jam-packed. Coming from a college where the gym is always busy in the afternoon, people learned to go either early in the morning or in the early evening. You will be able to complete everything you want to get done and will not have to worry about feeling like people are watching your every move. However, like I previously said, every gym is going to be different. Make sure you talk to the workers at the facility to find out when peak hours are and try to work your schedule around those hours. You will be amazed at how good it feels to not have people constantly staring at you while working out (speaking from experience).

And one final way to try and beat intimidation is to use a smaller facility/gym. With smaller facilities, the odds of more people being there at the same time are slim. There are still going to be peak hours, but you will be able to work around them with more ease. Coming from a university that has two different gyms, quite a few people who feel weird about using the main recreation center will use our smaller gym (Ball Gym for those who are familiar with Ball State University). The smaller facility has the same equipment, but does not have as many people who use it/even know about it. You will feel a little more confident about yourself if there are not as many people there.

Intimidation is something that is very real now a days. It will take quite a bit of time to work through it. Take it from someone who felt that way in high school. It took me quite a few years to get over the fact that people may stare at you, but as long as you are happy with yourself, then that’s all that matters. Just think to yourself “at least I am in the gym working out when there are many others who are sitting on the couch doing nothing.” My final words of advice for you if you are feeling intimidated: don’t let the potential thoughts of others bother you. You are your own worst critic. Be positive and have positive thoughts when walking into the gym. Walk with confidence and you will have confidence.

 

 

 

 

 

 

 

 

Lox, Curt, Martin Ginis Kathleen A., and Steven J. Petruzzello. The Psychology of Exercise: Integrating Theory and Practice. Scottsdale, AZ: Holcomb Hathaway, 2010. Print.