Best of 100 Days Challenge

I feel it is right time to retrospect and introspect. I was going through my 100 Days challenge videos.

I am posting Top 5 Videos to get the Best of 100 days. Please watch it and it is best time in practising what we have learnt in those 100 days. Please pass it to your friends, relatives and your groups if you find it useful and shareable.

Top 5 Best Videos

5th Spot

-----------

வேட்டையாடு விளையாடு (Vettaiyaadu Vilaiyaadu) in Seek to be understood from the other’s view.

https://www.facebook.com/109237953823208/videos/808898492877079/

 - 11,200 Views in FB, 90 Views in YouTube

From Mahabharatha days, the fight is always within our families. One of the tools to avoid conflicts in relationship is habit 5 – First seek to understand.

My one of biggest fear is, without proper understanding, in a playful manner we are hurting our relationship in a deeper way. விளையாட்டு தனமாக நாம உறவுகளை வேட்டையாடி கொண்டு இருக்கோமோனு பயமாக உள்ளது

To avoid that, let us all take Stephen R Covey's habit 5.

4th Spot

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EP-69 – Master the Art of Appreciation - Greatness Series

https://www.facebook.com/109237953823208/videos/699305357265522/

12,100 Views in FB, 1,100 in YouTube

I personally feel we lack a big time in appreciating others. This we need to learn from Westerns. Every human being is longing for appreciation. Take genuine Appreciation in your hand. You will be better manager, better leader, better parent, better partner. Credit goes to Success Principles by Jack Canfield.

3rd Spot

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Relationship - Marriage by Dr. Ruthern Explained.

https://www.facebook.com/109237953823208/videos/549739462556689/

12,500 Views in FB, 1,300 in YouTube

Marriage is the foundation of our culture. Instead of playing a Single game(like Tennis) with your partner, please play a mixed double game in Life. Arguments damages the relationships. Conversations fosters relationship. To lead a peaceful life in marriage, we need to have synergistic approach with our partners. This is my personal favorite.

No.2 Video

---------------

Instead of resolutions, I want to have a mission statement, plan my week and plan my daily activities.

https://www.facebook.com/109237953823208/videos/703398373523801/

13,000 Views in FB, 649 views in YouTube

I personally feel we all should have a mission statement in Life to make right choices. Credit goes to Stephen R.Covey - Habit 2. We are all masterpiece in Life. Our life is nothing but the choices that we make or choose.

No.1 Video

----------------

Panchathanthiram Your 5 Balls - Begin with End in Mind–Zero to Hero Series

https://www.facebook.com/109237953823208/videos/375775653168721/

48,400 Views in FB, 5800 Views in YouTube

Balancing is the key to life. All Life Coaches do a "Wheel of Balancing Exercise". Credit goes to Dr. Jayanthasri Balakrishnan. She says, we all have five balls in Life to Balance.

The five balls are

1. Family – It’s a glass ball

2. Friends – It’s a glass ball

3. Health – It’s a glass ball

4. Mental Health (Manam) – It’s a glass ball &

5. Career. – It’s a rubber. It can bounce back.

All the first 4 balls are glass balls. Career is the rubber balls. Most of us live a life by keeping Career as the primary ball in Life whereas it is other way around.. Must watch and to implement in Life.

Bonus one:-

EP-82 – பெண் பாவம் - Looks aren’t everything. Believe me, I’m a Model says Cameron Russell TED Talk. - Zero to Hero in 100 days

https://www.facebook.com/109237953823208/videos/2958840794149132/

1,117 Views in YouTube, 16 views in FB

I am pretty sure these videos do work wonders because of the following 3 reasons.

1. It is not my content. It is all not my original (Sutta) content. I can vouch it works J. I have given due credit to the right folks.

2. I am my own guinea pig. I learned, practiced and shared the Best Practices.

3. I followed KISS Model (Keep it Simple and Short). I have given it in a capsule format so that it can be practiced in day today life

- Rajesh Narayanan
Life In Simple Terms

Little gestures make a huge difference!

A little drops of water make a might ocean.
Little gestures make a huge difference!

In the time of the lockdown, I was thinking how best I can serve.

That is when I realized to provide emotional support through telephone.

I am available during the following times as I am doing Work-From-Home on other times.

Friends, Elders, Whoever feel lonely/Isolated/Dejected, can call and talk to me.
- a concerned call from elderly person
- a little word of hope & appreciation
- an encouraging conversation
- just be with the person during the conversation

Please pass on my number @9025357916. I am available on WhatsApp on this number as well.

Monday to Friday - from 7am to 9am (Call at @9025357916)
Saturday         - from 7am to 11am (Call at @9025357916)

What I can guarantee is the unconditional emotional support during these times. I adhere to confidentiality.

Do I qualify?
Basically I care for emotions and feelings.

I have been a Certifed Life Skill Coach for past 5 years. I am an Associate Certified Coach from ICF(Coach Federation, USA)
https://drive.google.com/open?id=15Tej_mMTIZ8uLNKJaOFdtppGZoQBlU28

My Gallup Strengths are
Empathy, Connectedness, Relator, Developer, Learner

About me:-
EP-0 - Who am I? - Rajesh Narayanan
If you do not know me personally, you can check out this video
https://www.youtube.com/watch?v=IiuvvMarwOE

YouTube Channel
https://www.youtube.com/user/LifeInSimpleTerms/

FB Page
https://www.facebook.com/Life-In-Simple-Terms-Personal-Transformation-Journey-109237953823208

*Avoid Spammers

Monday Series - Week 9 of 13 – Graham Hill’s TED Talk – Less, More Happi...

Monday Series - Week 9 of 13 – Graham
Hill’s TED Talk – Less, More Happiness! – Life
In Simple Terms – Personal Transformation Journey

இந்த
YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.

Graham Hill: Less stuff, more happiness – Today’s
Video

https://www.ted.com/talks/graham_hill_less_stuff_more_happiness/transcript?language=en

If we have less stuff, will we be happier? Self storage is a
$22 billion industry in America. As we consume more and more stuff, our
happiness levels seem to have flatlined. Graham Hill explores how less can
equal more time, a smaller environmental footprint and more freedom.

Lessons learnt from the video:- Excerpts from the Video

·        
Did you
know that we Americans have about three times the amount of space we did 50
years ago? Three times.

·        
We've become such good shoppers that we need even more space. So where does this lead? Lots of credit card debt, huge environmental footprints, and perhaps not coincidentally, our happiness levels
flat-lined over the same 50 years. 

·        
There's a better way, that less might actually equal
more. 

·        
Most of us have experienced at some point the joys of less:

·        
Less stuff and less space are going to equal a smaller
footprint. It's actually a great way to save you some money. And it's going to give you a
little more ease in your life. 

·        
A project called Life Edited at lifeedited.org to
further this conversation and to find some great solutions in this area.

·        
Smaller space is going to make for
smaller utilities -- save some more money there, but also a smaller footprint.

·        
Three main approaches. First of all, you have to edit
ruthlessly. We've got to clear the arteries of our lives. And that shirt that I hadn't worn
in years? It's time for me to let it go. We've got to cut the extraneous out of our lives, and we've got to learn to stem
the inflow. We need to think before we buy. Ask ourselves, "Is that really going to make me happier? Truly?" By all means, we should buy and own some
great stuff. But we want stuff that we're going to love for years, not just stuff. 

·        
Secondly, our new mantra: small is sexy. We want space efficiency. We want things that are
designed for how they're used the vast majority of the time, not that rare event. Why have a six burner stove when you rarely use three? So we want things that nest, we want things that stack, and
we want it digitized. You can take paperwork, books, movies, and you can make it disappear -- it's magic. 

·        
Finally, we want multifunctional spaces
and housewares -- a sink combined with a toilet, a dining table becomes a bed -- same space, a little side table stretches out to seat 10. In the winning Life Edited scheme in a render here, we combine a moving wall with
transformer furniture to get a lot out of the space. Look at the coffee table -- it grows in height and width to seat 10. My office folds away, easily hidden. My bed just pops out of the wall with two fingers. Guests? Move the moving wall, have some fold-down guest beds. And of course, my own movie
theater. 

·        
Just maybe, less might equal more. So let's make room for the good stuff. 

Systems Thinking

To instil a habit, we need a system in place. I follow this tracker. My
13 Weeks Daily Tracker :- Updated till 26^th March 2020

Please share your suggestions, feedback in practising this.

https://drive.google.com/open?id=1J-uAFiWMeXyLTcBrQkrYk1ygl0HWu_io

If you want to maintain anonymity, Please share your suggestions,
feedback, and comments to rajesh.x.narayanan@gmail.com

Tagline:. Less stuff, more happiness

Reference:-

Less stuff, more happiness

https://www.ted.com/talks/graham_hill_less_stuff_more_happiness/transcript?language=en

8 TED Talks For The Aspiring Minimalist – For Additional Research

https://www.1millionwomen.com.au/blog/8-ted-talks-aspiring-minimalist/

MINIMALISM MIGHT BE THE KEY TO A STRESS FREE
LIFE, FINANCIAL SECURITY AND A SUSTAINABLE FUTURE FOR OUR PLANET. THESE TED
TALKS ARE SURE TO INSPIRE YOU TO BUY LESS, STRESS LESS AND LIVE MORE.

The Story of Stuff

https://www.youtube.com/watch?v=9GorqroigqM

About me:-

EP-0 - Who am I? - Rajesh Narayanan

If you do not know me personally, you can
check out this video

https://www.youtube.com/watch?v=IiuvvMarwOE

Friday Series - Week 8 of 13 – வேதாத்திரி மஹரிஷியின் எண்ணம் ஆராய்தல்! – ...

இந்த
YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.

I dedicate this Episode to Kalyan Dayalamoorthy who has introduced me to
Vazhika valamudan Introspection classes.

I want to take up Ennam Araithal exercise for today.

Today’s cheat sheet:-

https://drive.google.com/open?id=1UNLbRbOVMo6DvnrSW8PTZxzPqgBQkIeS

To instil a habit, we need a system in place. I follow this tracker. My
13 Weeks Daily Tracker :-

Please share your suggestions, feedback in practising this.

If you want to maintain anonymity, Please share your suggestions,
feedback, and comments to rajesh.x.narayanan@gmail.com

Tagline:. நல்லதே நினை
நல்லதே செய் நல்லதே நடக்கும்

Reference:-

Vethathiri Maharishin -
Ennam Aaraithal

https://www.youtube.com/watch?v=mGibIZpddCo

Yoga for Modern Age by
Yogiraj Vethathiri Maharishi

The Science of Well Being -
Coursera Course offered by Yale University – FREE Course

https://www.coursera.org/learn/the-science-of-well-being

About me:-

EP-0 - Who am I? - Rajesh
Narayanan

If you do not know me personally, you can check out
this video

https://www.youtube.com/watch?v=IiuvvMarwOE

Poem delivers strong message of hope amid pandemic

Lockdown by Brother Richard: 

Yes there is fear.

Yes there is isolation.

Yes there is panic buying.

Yes there is sickness.

Yes there is even death.

But,

They say that in Wuhan after so many years of noise

You can hear the birds again.

They say that after just a few weeks of quiet

The sky is no longer thick with fumes

But blue and grey and clear.

They say that in the streets of Assisi

People are singing to each other

across the empty squares,

keeping their windows open

so that those who are alone

may hear the sounds of family around them.

They say that a hotel in the West of Ireland

Is offering free meals and delivery to the housebound.

Today a young woman I know

is busy spreading fliers with her number

through the neighbourhood

So that the elders may have someone to call on.

Today Churches, Synagogues, Mosques and Temples

are preparing to welcome

and shelter the homeless, the sick, the weary

All over the world people are slowing down and reflecting

All over the world people are looking at their neighbours in a new way

All over the world people are waking up to a new reality

To how big we really are.

To how little control we really have.

To what really matters.

To Love.

So we pray and we remember that

Yes there is fear.

But there does not have to be hate.

Yes there is isolation.

But there does not have to be loneliness.

Yes there is panic buying.

But there does not have to be meanness.

Yes there is sickness.

But there does not have to be disease of the soul

Yes there is even death.

But there can always be a rebirth of love.

Wake to the choices you make as to how to live now.

Today, breathe.

Listen, behind the factory noises of your panic

The birds are singing again

The sky is clearing,

Spring is coming,

And we are always encompassed by Love.

Open the windows of your soul

And though you may not be able

to touch across the empty square,

Sing

Reference:-
https://www.huffingtonpost.in/entry/ireland-priest-coronavirus-lockdown-poem_n_5e748a0cc5b6f5b7c541e875?ri18n=true

https://edition.cnn.com/videos/health/2020/03/20/poem-lockdown-hope-coronavirus-town-hall-cooper-sot-ac360-vpx.cnn

https://twitter.com/brorichard?lang=en

Monday Series - Week 8 of 13 – Focus on Circle of Influence! – Life In Simple Terms – Personal Transformation Journey

இந்த
YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.

In the adversity and challenging situation, it is ok to feel not ok. Let
us address the fear and anxiety with us. One way to do it, empty your thoughts/mind
by writing whatever you have or talk to someone very openly so that it gets out
of your system.

Circle of Influence Cheat sheet

https://drive.google.com/file/d/10BPZ6eYhzoa4U5rF-TpUSlzJ6jfsQ4_I/view?usp=sharing

What is Circle of Concern?

A Circle of Concern encompasses the wide range of concerns we have, such
as our health, our children, problems at work, the amount of government
borrowing, or the threat of war.

How to address Circle of concern? – Things that are not in your control

·        
It is
ok to be not ok. Addressing your fear and anxieties by writing down all your thoughts,
fears, anxiety whenever you are stressed or going through adverse situation. It
is equivalent to emptying your bucket

·        
You can
also share your emotions openly to your friends/loved ones.

What is Circle of Influence?

A Circle of Influence encompasses those concerns that we can do
something about. They are concerns that we have some control over. Stephen
Covey defines proactive as “being responsible for our own lives….. our
behaviour is a function of our decisions, not our conditions. Proactive people
focus on issues within.

How to work on Circle of Influence? – Things that you can control

·        
Reading
a book

·        
Watching
a TED talk

·        
Listening
to Audio book

·        
Spend
time with family

·        
Play a
game with all your family members

·        
Follow
Random acts of kindness by calling your relatives, friends or loved ones.

Lessons learnt from As a Man
Thinketh by James Allen – 4.29 ratings in goodreads.com

https://en.wikipedia.org/wiki/As_a_Man_Thinketh

As a Man Thinketh is a self-help book by James Allen, published in 1903.
It was described by Allen as "... [dealing] with the power of thought, and
particularly with the use and application of thought to happy and beautiful
issues. I have tried to make the book simple, so that all can easily grasp and
follow its teaching, and put into practice the methods which it advises. It
shows how, in his own thought-world, each man holds the key to every condition,
good or bad, that enters into his life, and that, by working patiently and
intelligently upon his thoughts, he may remake his life, and transform his
circumstances. The price of the book is only one shilling, and it can be
carried in the pocket." [2] It was also described by Allen as "A book
that will help you to help yourself", "A pocket companion for
thoughtful people", and "A book on the power and right application of
thought." [3]

Lessons learnt from the book:-

Please share your suggestions, feedback in practicing this.

If you want to maintain anonymity, Please share your suggestions,
feedback, and comments to rajesh.x.narayanan@gmail.com

Tagline:. Focus on Circle of
Influence

Reference:-

“As A Man Thinketh” Commentary
& Summary

https://medium.com/@mondragon.ai/as-a-man-thinketh-commentary-summary-a0bb7d7953a4

As a Man Thinketh by James
Allen ► Animated Book Summary

https://www.youtube.com/watch?v=_addFJ1s_sY

About me:-

EP-0 - Who am I? - Rajesh
Narayanan

If you do not know me personally, you can check out
this video

https://www.youtube.com/watch?v=IiuvvMarwOE

College to Corporate Speech @DB Jain College - Techno Meet, Chennai

sTo bridge the gap between College to Corporate, I got an opportunity to address the students of DB Jain College, Chennai. Students from 20 colleges and close 160+ students attended the valedictory function of their Techno Meet.

Credits goes to Ms. Sandhya who played a instrumental role for connecting me with College. I dedicate this speech to Ms. Sandhya. Hats off to her.

RUN Towards Your
FEAR – Rajesh Narayanan

Year 1998, Place: SRA Systems, Teynampet, Chennai

I entered the interview room similar to
Kamalhassan in Tenali movie. I was overwhelmed by complete fear. I had fear for
everything. I had fear to open my mouth. I had fear to speak English. I had
fear to speak to HR people.

The interviewer lady asked, tell me about
yourself. I was literally struggling for the words.. Though I had practised
this 100 times, on that day, nothing came out of my mouth. My heart beat was
thundering at a high speed, my mind went blank, and I was frozen. I was
speechless and nothing was coming out of my mouth. Not even air was coming out
of my mouth.  I stood in the centre of
the room for 45 seconds without uttering a word. Then I came back from the room
with my head down. I felt I was in the bottom of the world. That night I could
not sleep. I came out as a failure. Good for nothing follow.

After that incident, I felt deeply dejected, disappointed
and devastated. I did not do anything for a week. I was becoming more and more
negative. That is when, my mom suggested to “Run towards your fear”

Then I started addressing my fear. I did
English courses to work on my English.

My second fear was public speaking or speaking
confidently in front of a group. I enrolled in Toastmasters, non-profit group
to work on communication and leadership. Please work on your communication
skills that will boost your confidence.

My third fear was comparing myself with
others,I used to compare myself with every other person in the world. I did not
have enough confidence to speak to anyone. I was overwhelmed by self-rejection
and self-criticism who are my worst enemies. Never compare yourself with
others. If you do, you will not be able to stand in front of the audience and
speak comfortably. Accept yourself as you are. Only when you accept, you can
learn and then grow. 

Always say, I am
what I am. I am not superior to anyone and I am not inferior to anyone. I am
what I am.

Practical Tips:- (How to do it)

1. Holy Hour – Spend one hour
   for yourself
2. Audio University – Listen
   to audio books
3. Enrol in Toastmasters to
   develop communication and leadership
4. Find your strength - Don't
   build your career with your weakness
5. Never ever compare
   yourself with others. – Vairamuthu quote.

Quotes

Run towards your
fear. – Robin Sharma

"YOUR ATTEMPT
MAY FAIL, BUT NEVER FAIL TO MAKE AN ATTEMPT."

You do not have to be
great to start, but you have to start to be great. – Zig Zagler

Software Industry

Where are we in Software Industry

What are the job opportunities

How to prepare

According to Gartner report, the trending technologies are

Data Analytics &
Data Science

Cloud computing

Security

‘Blockchain Developer

JavaScript Developer

Back-end Developer

Full
Stack Engineer

Python Programming

Agile

Data analytics

-         
Google maps – crowded in different color. How
are they doing it

-         
Every traffic pole in sensors

-         
Partner with service provider, tower attached
mobile

-         
Llok at the amount of data that is being
collected

Facbook

-         
Tthngs that you are liking and sharing

-         
More opportunities

-         
 

User of technology to creater of technology

Don’t be consumers of technology be a creator technology

Uber, Ola example

Zomato

AI/ML – Sophia female – robot serving

Read more at:

https://www.businessinsider.in/careers/news/ai-blockchain-digital-maketing-and-other-top-emerging-jobs-in-india-according-to-linkedin/articleshow/72446654.cms?utm_source=contentofinterest&utm_medium=text&utm_campaign=cppst

  

College to Corporate Hand outs by Rajesh Narayanan

https://drive.google.com/open?id=1qUqjNh9ErQdGNz08jY1vJd5MY5_4Jdeh

College to Corporate - An initiative by
IITBombayX

https://www.it.iitb.ac.in/plc101x/home.html

https://www.iitbombayx.in/

Books to read /
Listen to Audio Books

Light from Many Lamps: A Treasury of Inspiration by Lillian
Eichler Watson [Recommended by Abdul
Kalam]

Empires of the Mind: Lessons to Lead and Succeed In a
Knowledge-Based World by Denis Waitley [Recommended
by Abdul Kalam]

The 7 Habits of Highly Effective People by R. Stephen Covey

Find your
strength:-

Know
yourself – Find your personality type:

http://www.humanmetrics.com/cgi-win/jtypes2.asp

Find Your
Strength | Tamil | Mr.Sujithkumar, HR Head – Infosys, Maatram foundation
founder.

https://www.youtube.com/watch?v=V69AAtOSqfY

Simon Sinek:
How great leaders inspire action

https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action?language=en

Susan Cain:
The power of introverts

https://www.ted.com/talks/susan_cain_the_power_of_introverts?language=en

The quiet
power of introverts | BBC Ideas

https://www.youtube.com/watch?v=o1Y4Z0oh1GE

Movies to watch:-

The secret –
English

https://www.youtube.com/watch?v=r8dPB4_kqQc

Motivational
speech

Zero to Hero
in 100 Days Personal Transformational Journey

https://www.youtube.com/user/LifeInSimpleTerms

Denzel
Washington: I was flunking out of college, I had a 1.7 GPA

https://www.youtube.com/watch?v=2P_IKTPx9Ds&t=23s

Self
Transformation through Public Speaking: Saro Velrajan at TEDxGCT

https://www.youtube.com/watch?v=4ZYLbaNGIDI&feature=emb_title

தைரியமாக வெளியே வா வாய்ப்பு
தன்னால் வரும் | Director Karu
Palaniappan

https://www.youtube.com/watch?v=oy4aTHUyqzo

இந்த ஒரே ஒரு
கருத்து புரிந்துவிட்டால், நம் காலடியில் உலகம்...

https://www.youtube.com/watch?v=z4iDOtoRQoM

நான்
தனித்தவன் என நினைப்பவன்
ஜெயிக்கிறான் - Vijay Tv Gopinath

https://www.youtube.com/watch?v=X4r7lpeSCeg

Water - Poem by Tanusha Rajesh

Water water thanks a lot
I can see you in a pot
You serve me in many ways
You can be seen in the bays
Water water no colour
Water water in flower
- Tanusha Rajesh

Friday Series - Week 7 of 13 – Wendy Suzuki’s TED Talks on The brain-cha...

இந்த
YouTube channel லை வாழ வைக்கும் தெய்வங்களாகிய எல்லா
ஹீரோயின்களுக்கும், ஹீரோக்களுக்கும்
வணக்கம்.

Today's topic is bringing
alertness and energy in our day today activities. I found a TED talk very
interesting.

The brain-changing benefits
of exercise | Wendy Suzuki - 8,359,449 views

https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise

About the Speaker - Wendy
Suzuki – Professor of Neuroscience, Neuroscientist, author

Wendy Suzuki is researching the science behind the extraordinary,
life-changing effects that physical activity can have on the most important
orgain in your body: your brain.

What's the most
transformative thing that you can do for your brain today? Exercise! says
neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses
the science of how working out boosts your mood and memory -- and protects your
brain against neurodegenerative diseases like Alzheimer's.

Lessons learnt from TED
Talks

·        
The
powerful effects of physical activity - Simply moving your body, have
immediate, long-lasting and protective benefits for your brain. And that can
last for the rest of your life.

·        
She
discovered the science underlying why exercise is the most transformative thing
that you can do for your brain today.

·        
The
thing in our head right now, that is the most complex structure known to
humankind.

·        
The
first is the prefrontal cortex, right behind your forehead, critical for things
like decision-making, focus, attention and your personality.

·        
You
have two temporal lobes in your brain, the right and the left, and deep in the
temporal lobe is a key structure critical for your ability to form and retain
new long-term memories for facts and events. And that structure is called the
hippocampus.

·        
She discovered
and I experienced the brain-changing effects of exercise.

·        
Exercises
have this great mood boost and this great energy boost.

·        
Well, she
started feeling stronger. She started feeling better, She even lost that 25
pounds.

·        
Have a regular exercise program.

·        
She was
able to focus and maintain her attention for longer than she had before. And her
long-term memory -- what she was studying in her own lab -- seemed to be better
in her.

·        
Regular
exercise gives better mood, better energy, better memory, better
attention.

·        
Exercise
is the most transformative thing that you can do for your brain today for the
following three reasons.

1.      
Number
one: it has immediate effects on your brain. A single workout that you do will
immediately increase levels of neurotransmitters like dopamine, serotonin and
noradrenaline. That is going to increase your mood right after that workout. Lab
showed that a single workout can improve your ability to shift and focus
attention, and that focus improvement will last for at least two hours. And
finally, studies have shown that a single workout will improve your reaction
times which basically means that you are going to be faster at catching that
cup of Starbucks that falls off the counter, which is very, very important. Exercise
actually changes the brain's anatomy, physiology and function. The hippocampus
-- or exercise actually produces brand new brain cells, new brain cells in the hippocampus,
which actually increase its volume, as well as improve your long-term memory.

2.      
Number
two: the most common finding in neuroscience studies, looking at effects of
long-term exercise, is improved attention function dependent on your prefrontal
cortex. You not only get better focus and attention, but the volume of the
hippocampus increases as well. And finally, you not only get immediate effects
of mood with exercise but those last for a long time. So you get long-lasting
increases in those good mood neurotransmitters.

But really,
the most transformative thing that exercise will do is its protective effects
on your brain. Here you can think about the brain like a muscle. The more
you're working out, the bigger and stronger your hippocampus and prefrontal
cortex gets. Why is that important? Because the prefrontal cortex and the
hippocampus are the two areas that are most susceptible to neurodegenerative
diseases and normal cognitive decline in aging. So with increased exercise over
your lifetime, you're not going to cure dementia or Alzheimer's disease, but
what you're going to do is you're going to create the strongest, biggest
hippocampus and prefrontal cortex so it takes longer for these diseases to
actually have an effect. You can think of exercise, therefore, as a
supercharged 401K/PF for your brain, OK? And it's even better, because it's
free.

The rule of
thumb is you want to get three to
four times a week exercise minimum 30 minutes an exercise session, and
you want to get aerobic exercise in. That is, get your heart rate up. And the
good news is, you don't have to go to the gym to get a very expensive gym
membership. Add an extra walk around the block in your power walk. You see
stairs -- take stairs. And power-vacuuming can be as good as the aerobics class
that you were going to take at the gym.

3.      
She
want to leave you with one last thought. And that is, bringing exercise in your
life will not only give you a happier, more protective life today, but it will
protect your brain from incurable diseases. And in this way it will change the
trajectory of your life for the better.

Please share your suggestions, feedback in practicing this.

If you want to maintain anonymity, Please share your suggestions,
feedback, and comments to rajesh.x.narayanan@gmail.com

Tagline:. Move your body

Reference:-

Today’s video

The brain-changing benefits
of exercise | Wendy Suzuki - 8,359,449 views

https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise

High energy 1 min exercise

https://youtu.be/BHY0FxzoKZE?t=676

This Week’s video

EP-60 – உடலே உன்னை ஆராதிக்கிறேன் – Physical Dimensions - Sharpen the Saw –
Zero to Hero in 100 Days

https://www.youtube.com/watch?v=GTZP2avMhlY&t=2s

EP-19 – Panchathanthiram (பஞ்சதந்திரம்)
– Your 5 Balls - Begin with End in Mind–Zero to Hero Series

https://www.youtube.com/watch?v=gSWa4YAky0Y&t=31s

About me:-

EP-0 - Who am I? - Rajesh
Narayanan

If you do not know me personally, you can check out
this video

https://www.youtube.com/watch?v=IiuvvMarwOE