/Mental Health/Types of exercises that best increase concentration

Types of exercises that best increase concentration

It can be seen that the ability to concentrate is becoming an important skill, determining each person’s learning and working efficiency. However, concentration training can be improved through specialized exercises. Below are concentration exercises that not only help improve your ability to maintain attention but also improve performance in many aspects of daily life.

1. Does physical exercise help increase the brain’s ability to concentrate? Why

Physical exercise not only keeps the body healthy but also has a positive impact on the brain’s ability to concentrate. When exercising, the body increases blood circulation, which means providing more oxygen and nutrients to the brain, thereby improving brain function and enhancing concentration. 

In addition, regular exercise promotes the production of chemicals such as dopamine, norepinephrine and serotonin – substances that help regulate mood, reduce stress and improve attention. Studies also show that regular exercise can stimulate the growth of new neural connections in the brain, improving memory and learning ability. 

In addition, physical activity also helps reduce stress and anxiety levels, two factors that often impair the ability to concentrate. Therefore, physical exercise not only benefits the body but is also an effective method to enhance concentration and mental performance in work and study.

Physical exercise not only helps the body stay healthy but also has a positive impact on the brain’s ability to concentrate

2. Suggest the best types of exercises to increase concentration

To increase your ability to concentrate, you can try the following types of exercises:

  • Meditation:
    • Meditation helps improve concentration by training the mind to focus on one point or breath. You can start with mindfulness meditation, in which you pay attention to your breathing and notice when your mind wanders, then gently bring your attention back to your breathing.
  • Deep breathing exercise:
    • Deep breathing helps you reduce stress and calm your mind, thereby helping you concentrate better. You can do the 4-7-8 breathing exercise: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds.
  • Focus on a single task (Single-tasking):
    • Practicing doing one thing at a time instead of multitasking will help improve concentration. Take your time with each task without interruption.
  • Play intellectual games:
    • Games like Sudoku, chess, or logic exercises can help improve concentration and thinking abilities.
  • Handwriting Practice:
    • Handwriting requires attention to each stroke, which can help increase focus and reduce distractions.
  • Listen to classical music or instrumental music:
    • Some types of music, such as classical music, can help increase concentration. Try listening to instrumental music when you need to focus on work or study.
  • Exercise regularly:
    • Physical activity, like jogging, or weight training, Yoga increases concentration, helps improve overall health by increasing blood circulation to the brain.
  • Pomodoro technique:
    • This technique involves working for 25 minutes focused, then resting for 5 minutes. After 4 such cycles, you take a longer break (about 15-30 minutes). Pomodoro helps you maintain focus for short periods of time and regenerate energy promptly.

These Exercises to increase concentration  When done regularly, it can help improve your ability to focus over time.

Meditation improves concentration by training the mind to focus on one point or breath

3. Note when applying exercises to best increase concentration

When applying these Exercises to increase concentration, it is important that you keep in mind a number of factors to ensure the highest efficiency. First of all, patience and perseverance are key. Increasing your ability to concentrate is not a goal that can be achieved immediately, you need to maintain doing these exercises daily over a long period of time to see significant improvement. When first starting out, you should choose exercises that are simple and easy to do first, such as starting with 5 minutes of meditation a day and gradually increasing the time as you feel more comfortable. 

To optimize efficiency, creating a focused environment is also essential. Make sure you have a quiet, open, and uninterrupted space to do the exercises. Eliminating distractions like your phone, TV, or outside noise will help you maintain better focus.

Additionally, for exercises to be effective and become a part of daily life, you should incorporate them into your daily routine. For example, meditating in the morning or doing deep breathing exercises before going to bed will help you develop a habit of concentration. During the exercises, it is very important to listen to the body and mind. If you feel stressed or tired, don’t hesitate to stop and try another exercise or rest before continuing. Not only will this help you avoid burnout, but it will also help ensure that you are performing the exercises correctly and effectively.

Additionally, diversifying the types of exercises is a way to keep the training process interesting and avoid boredom. Don’t just focus on one type of exercise; instead, experiment with different methods to find the exercise that works best for you. To track your progress, you can record your workouts and the improvements you notice in your ability to concentrate. This will not only help you recognize your progress but also be a great source of motivation for you to keep trying.

Adequate rest is also an important factor that cannot be overlooked, as lack of sleep can reduce the effectiveness of concentration-boosting exercises. You should also pay attention to your diet, making sure you are maintaining a healthy, balanced and nutrient-rich diet. Limit foods high in sugar and stimulants as they can cause unstable energy swings, affecting your concentration. Finally, don’t forget to reward yourself after each exercise series or when you reach your concentration goal. Small rewards, like a favorite treat or time to relax, will help you stay motivated and continue your training more effectively and sustainably.

In short, enhancing concentration is a process that requires patience, perseverance, and constant adjustments in daily habits. Exercises such as meditation, deep breathing, playing mind games or applying the Pomodoro technique all bring significant benefits if done regularly and in a suitable focused environment. However, to achieve the best results, it is important to listen to your body, diversify your exercise methods, and maintain a reasonable rest and diet regimen. By doing these exercises increase concentration strategically and incorporating them into your daily routine, you will gradually see a noticeable improvement in your ability to concentrate, thereby improving your work performance and quality of life.

References: Artofmanliness.com, Indeed.com, Brainscape.com, Healthline.com, Abbeycroft.org.uk

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Nguyễn Thị Thu Uyên

Nguyễn Thị Thu Uyên

Both the university and the hospital are places where I have spent significant time studying and practicing to build a solid knowledge foundation. With continuous efforts in learning and staying updated with the latest advancements in medical literature, I always maintain an open and flexible mindset in response to the constant changes in the field. My work experience has given me deep insights into various professional aspects, from complex terminologies to sophisticated medical procedures. However, I realize that this knowledge is often too difficult for many people to access due to its dry and complex nature. As a healthcare professional, this has driven me to seek a new approach, transforming complex medical knowledge into something more understandable and relatable for everyone. Writing is the tool I chose to achieve this goal. I do not merely see writing as a means to convey information, but also as a way to connect with readers, patients, and help them access medical knowledge more easily and naturally. I always strive to turn difficult medical terms into memorable, practical stories. My passion for writing stems from a love of sharing knowledge and a desire to bring real value to the community, not just within the hospital. I believe that in a world full of information, the accurate and easy-to-understand dissemination of medical knowledge is extremely important. With every article, I hope to contribute a small part to raising health awareness, helping people better protect themselves and their families. Especially in today's era, when weight loss and beauty according to medical standards are of great interest to many, the Drip Hydration Vietnam project is an information channel that helps me convey the best knowledge and solutions to everyone.

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