This week, Michael Ledzion joins us to discuss the cognitive benefits of exercising. We talk about how you can start making small changes in your routine that count in massive ways.

Highlights

[04:28] Introducing Michael

• His social enterprise, Sports for Schools, arranges athlete visits to schools.
• They inspire children to be resilient and engage in physical activity.

[06:39] Making Exercise Fun for Kids

• Most children don’t do enough physical activity because we don’t give them space to do it.
• To get your kids to exercise, he recommends inviting their friends along.

[10:13] Activity and Productivity

• When you do physical activity, you produce brain-derived neurotrophic factor (BDNF).
• It is like having fertiliser for the brain because the growth factor grows cells.

[14:22] Exercise and Creativity

• Creativity is key to memory.
• Memory strength is a function of repetition, intensity and a strong connection between neurons.
• BDNF helps in connecting neurons together.

[17:28] Aerobic Fitness 

• Research suggests that aerobic fitness is the most valuable routine.
• Moderate to vigorous exercise has the most significant effect on BDNF production.

[22:08] Why We Don’t See the Importance of Physical Activity

• Michael believes the school system has made a mess of physical education by having targets and exams.
• The focus on exams has resulted in a lack of education about the benefits of movement.

[26:27] Advice for People Who Work Long Hours

• Build a routine.
• Start small.
• Plan your week.
• Delegate to free up time for exercise.

[33:56] Advice for Employees

• If you want to perform better at your job, be more physically active.
• Several studies show that physically fit people earn 20% more.

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Podcast links

• Michael Ledzion's LinkedIn
• Sports for Schools website
• Get Active by Sports for Schools
• Clubbly
• Spark by John Ratey