锻炼不仅仅是看起来不错，还关乎感觉和表现最好。您可能已经听说过定期的有氧运动，例如走路是优秀大脑健康，但是您是否知道将步行与特定运动结合起来以刺激大脑可以使其更加有效？
帮助减缓甚至逆转)的精神and physical decline aging can bring by training your brain — and your body — with these three brain-boosting moves that you can easily incorporate into your next walking session.
这些练习（我们的大脑健身乐趣习惯强壮：6周总转型系统”) were designed in concert with Marie Pasinski, MD, a neurologist, faculty member at Harvard Medical School and author of “Beautiful Brain, Beautiful You.”
HOW TO DO THE MOVES
在您步行期间，找到一个安全的地方（公园或空停车场效果很好），并在步行路线的尽头，中间或开始时，将1-3组添加到每次脑部助推器中身体和思想同时。
BRAIN BOOSTER #1: BOX STEP-OVERS
Starting with your feet together, take a step to the right, then step your left foot into your right, lifting your feet as if stepping over an object on the floor. Repeat, stepping backward right and then left. Reverse to the left, starting with your left foot, and then repeat again moving forward, starting with your left foot, to complete the box. Repeat 8 times total, then reverse starting to the left for 8 more reps.
Pasinski explains why this is so great for your brain: “Learning and initiating new patterns of movement engages the prefrontal and frontal cortex, located at the front of the brain, just behind your forehead. Your right frontal cortex controls voluntary movement on the right side of your body while the left frontal cortex controls the left side. Alternating right- and left-sided movements limbers up your brain as well as your body.”
BRAIN BOOSTER #2: SIMULTANEOUS ARM AND LEG CIRCLES
Balancing on your left leg, extend your right leg out in front of your body (close to the ground) and right arm in front of your shoulder. Make 8 small circles with your arm and leg at the same time. Reverse the direction of the circles for 8. Repeat on left side. That’s one set. Aim for 3 sets total.
Pasinski explains why this is so great for your brain: “Balancing gives our cerebellum and sensory systems a workout. Sensory information from the nerves in our legs travels up through the spinal cord and into the cerebellum. The cerebellum integrates these inputs to fine-tune motor activity allowing us to maintain our balance. Like any other skill, practice makes perfect. The more you stimulate these pathways the stronger they become over time.”
BRAIN BOOSTER #3: TIGHTROPE WALK AND KNEE
With arms swinging naturally by your sides, walk forward along an imaginary ‘tightrope’ on one single line on the floor, stepping forward right, left, right and then quickly lift your left knee in front of your hip, tapping the top of your left thigh with both hands. Immediately repeat pattern moving backward, beginning with the left leg, stepping back left, right, left and lifting your right knee up in front of your hip and tapping top of your right thigh with both hands. That’s one rep. Repeat for a total of 4 reps, then reverse, starting with left foot leading forward first for 4 more reps.
帕辛斯基（Pasinski）解释了为什么这对您的大脑如此出色：“这些练习将为您的'小脑''进行锻炼。小脑在拉丁语中的意思是“小大脑”，是大脑后部的一个区域，可以协调运动，使其光滑，有节奏和精确。大脑的这一部分对于平衡和姿势也至关重要。保持健康的小脑将改善您的协调和敏捷性。此外，它将为您带来更年轻的大步，并且是防止伤害的关键。”
Got an important test, meeting or event coming up that you can use some extra brain power for? If you are a coffee drinker, try sipping acup of coffee before your walkto help give your cognitive skills an additional boost and increase your speed and endurance even more.
请记住，定期运动是一种很好的照顾身体和大脑，过着积极，健康和充实的生活的绝佳方法！
