【推荐1】Scientific research on yoga has found that yoga practice can help with problems such as back pain, depression and anxiety. Still, yoga studies tend to be of uneven quality, often relying on self-reported survey data. However, a 2019 review paper focused on a more objective measure: brain scans. Though far from definitive, the findings show that the practice may improve brain health, and they indicate a way to bring yoga and science more convincingly together.

The review, led by Neha Gothe, director of the Exercise Psychology Lab, examined 11 papers that used various types of brain scans to assess the impact of yoga practice on the brain. Gothe and her colleagues limited their review to studies in which all three major elements of yoga were included: the physical poses, breathing exercises, and meditation or mindfulness. Three patterns emerged with some consistency: yoga practice could be linked to increased gray matter volume(体积) in the hippocampus, a key structure for memory; increased volume in certain regions of the prefrontal cortex, the seat of higher-order-cognition(认知); and greater connectivity across the default mode network. This network plays a role in processing memories and emotions.

Jessica Damoiseaux, a co-author of the review paper, focuses her research on aging-related changes in the brain, and she notes that the structures that seem to be strengthened by yoga are ones that tend to shrink with aging. The greater volumes linked to yoga are similar to those seen in studies of aerobic (有氧的)exercise. This raises a question: Is there really anything special about yoga or is it just another brain-preserving workout?

At this point it’s hard to say. Clearer answers will come with better studies that build on the smaller experiments. Gothe, for example, recently received government funds for a study that will assign 168 old adults to six months of classes of yoga, aerobic exercise, or stretching and strengthening. “It’s exactly the kind of trial we need,” says Gothe.

【推荐2】If you’ve recently joined a gym, or are just looking to try a new, different form of exercise, you might consider trying a group exercise class. Classes are a great way to workout. Here are a few tips to help you relax and prepare for your first class.

Choose the right class for you. Most gyms offer a wide range of different classes and choosing one that is right for you is the first step. To begin with, you need to think about what it is that you want to achieve and work from there.     1     If you’re looking for a more relaxing form of exercise that will improve your flexibility, then yoga might be a good option.

Think about what you might need.    2     Wear clothes that are comfortable and suitable for the type of exercise you’ll be doing. For example, yoga requires stretchy clothes that will allow you to move. Often classes don’t require anything out of the ordinary, but it doesn’t hurt to check.

Arrive early. Try to arrive at least 5 minutes early so you can get your bearings and think about the studio and any equipment you’ll be working with. Some classes such as weight-based classes require a lot of equipment which usually takes a few minutes to set-up.    3     So give yourself time.

    4     Group exercise is set up for a group of people to benefit from professional instruction not for participants to compete. While it is hard to resist trying and keeping up with the people around you, the best thing you can do is focus on your own body and what you’re feeling and able to handle. If you’re uncertain how an exercise is best carried out, ask your instructor.    5    

【推荐2】If you are hot or overheated, what should you do to stay cool without air conditioning? The following tips might help you.

Stay hydrated

When you’re hot and flushed, hydrating yourself is the first and foremost step to cool down, said Wendell Porter, a senior lecturer in agricultural and biological engineering at the University of Florida. The temperature of the water doesn’t matter since your body will heat it, he added.If your body is suffering from the heat and needs to cool itself, it can’t do that without enough moisture, since the body cools itself by sweating.

Take a cold shower

Taking a cold shower or bath helps cool your body by lowering your core temperature, Porter said.For an extra cool blast, try peppermint(薄荷)soap.The menthol in peppermint oil activates brain receptors that tell your body something you’re eating or feeling is cold.

Use the exhaust fan in your kitchen and/or bathroom

Turn on the switch for the exhaust fan in your kitchen to pull hot air that rises after you cook or in your bathroom to draw out steam after you shower.

Enjoy frozen treats

Eating an ice pop or ice cream to cool down may help for a moment. But don’t consume too much sugar if you’re overheated, Porter said. “Sugar would boost your metabolism (新陈代谢) and you’d start feeling internally hot,”he said.“So the cool treat might be good, but the extra sugar might not.”