(2009-09-07) Ratey Spark Exercise

John Ratey's Spark book ISBN:0316113506 explores the mental benefits (Personal Development) of Aerobic Exercise. (Research hasn't as fully explored the effects of Anaerobic Exercise or more passive activities like stretching and Yoga.)

You don't have to become a marathon runner to benefit your brain. The mainstay of exercise is simple, brisk walking, Professor Ratey says. You'll feel the benefit even from a 30-minute walk. "That's what people need to be doing as a minimum, ideally four or five times a week. If you want to do more, then great."

Professor Ratey also recommends Interval Training -- really pushing yourself hard for between 20 and 30 seconds while running, cycling or swimming, so that you are momentarily exhausted. Do, say, two minutes of walking, 30 seconds' sprinting, then two minutes of walking again. It doesn't have to be a lot for a long time, but you will really notice the difference. "The side effects on the body aren't bad either -- I lost 10 pounds in no time," Professor Ratey says.