diabetes

5 WAYS EXERCISE CHANGES YOUR BRAIN

You all know the importance of Exercise in daily life, it makes your body fit, strong and healthy. Also, it improves your brain’s functioning, makes you sharper, focused and happier.

you must aim to exercise for 20 to 30 minutes every day to attain optimum mood, memory and mental performance. It keeps your heart rate up and makes you physically active during the day.

Here, we discuss the 9 ways exercise keeps your brain in shape:

Exercise Feeds Your Brain

Exercise primes for better performance as it increases cerebral blood flow – supplying oxygen and nutrients to the hungry neurons. Also, exercise triggers release of some growth factors that improve neuronal functioning and overall health.

Exercise Improves Your Memory

Getting your heart rate up improves blood flow to brain, which improves brain’s memory and functioning. According to the study conducted by University of British Columbia, researchers found that regular exercise will increase the brain volume. Patients in study showed 10 % to 15 % better on different attention and memory tasks after their exercise.

Exercise Improves Your Mood

good mood

Exercise and mood regulation plays vital role in our day to day lives. Sitting for long time will increase the symptoms of anxiety. Doing physical activity on regular basis will boosts the levels of dopamine and serotonin, which improves your mood and makes you feel happy. The extra benefit is this improved mood encourages you to continue doing exercise.

Exercise Boosts Your Focus

FOCUS ON WORK

Prolonged sitting is hazardous for your brain as it decreases cerebral blood flow, specifically to the pre-frontal cortex. If you stand more, it boosts your attention and helps you to focus on your work for long time. So, it’s recommended to look for the opportunities to stand and move during the day – when you are on phone, chatting with friends and more.  

Exercise Reduces Your Risk of Disease

diabetes

Exercise helps in regulating blood sugar levels and controls diabetes. You can improve the risk of hypertension, type two diabetes and heart disease by doing exercise on regular basis. It’s recommended to add regular exercise into your daily lives to be happy and stay healthy.

Exercise Prevents Age-Related Decline

Brain shrinks as you age, but regular exercise helps in reducing or stopping this. You need not do strong exercises, a simple daily walking is enough to prevent aging related decline.

Exercise Will Reduce Depression

DEPRESSION

Exercise is effective at chasing blues, it even helps in treating the major depressive disorder. The researchers at The University of Texas Southwestern Medical Center states certain clinical guidelines for required exercise dose, which should be recommended by the doctors to their patients.

Exercise Makes You To Feel Happier

HAPPY

Exercise boosts your mood in many ways, it helps in increasing the levels of mood related neurotransmitters like noradrenalin and serotonin along with the neurohormone endorphin, which is a natural morphine generated by the brain.

Exercise Increases The Growth of New Brain Cells
Exercise improves neurogenesis, it’s a process in which brain generates 700 new neurons every day.

 

Top 5 health benefits of walking every day

Walking is an easiest way to maintain your general health. It’s enjoyable, and recommended for all the age groups. Walking regularly helps in preventing and controlling the most common health issues.

Top 5 health benefits of walking every day

Walk to strengthen your heart

Walking helps in lowering your cholesterol, and reduces your risk of heart disease and stroke. According to American Heart Association, 30 minutes walk per day will lower the risk of heart stroke. Walking 30 minutes every day will prevent and control high blood pressure and the heart stroke risk by 27%.

Regular walk lowers LDL (bad cholesterol) levels and increases HDL (good cholesterol) levels, and keeps blood pressure in check. It’s the best way to improve your overall health.

Make fitness more fun by walking more and more steps every day, and chart your progress using a pedometer or other fitness tracking devices. You can challenge yourself, friends and family to move more steps every day.

Walk to manage your weight

weight management

When you want to lose or manage weight, calories come into picture. To mange weight, both the calories you consume through food and calories you burn through activity are considered.

In the process of losing weight, you must burn 600 calories per day than you’re eating. The easiest way to burn calories is walking.

The researchers at Harvard University and Brigham and Women’s Hospital in Boston states that the women who take good diet and walked for about 60 minutes every day are successful in maintaining their weight. Also, walking increases muscle mass and tone, metabolism rate is fast when you have more muscle.

A study published in the Journal of Physical Activity & Health states that the dog owners walk more each week, and they reach required levels of physical activity than others.

Walk to Control or Prevent Diabetes

diabetes control

Walking is the easiest medicine to prevent diabetes, or helps in reducing its complications such as heart attack. Just a 30 minute walk helps in lowering blood sugar for 24 hours, says –Tami Ross, RD, LD, a representative for the American Association of Diabetes Educators.

According to Harvard Nurses’ Health Study, the women who did moderate physical activity for 30 minutes such as brisk walking reduced their risk of diabetes by 30%. Also, walking helps in shrinking the unsafe abdominal fat that raises your diabetes risk.

A Canadian study states that brisk walk for about 60 minutes per day helps in decreasing belly fat in women by 20% within 14 weeks, and without changing your eating habits.

Walk to Reduce the Risk of Cancer

Cancer

According to the new research published journal Cancer, Epidemiology, Biomarkers & Prevention states that walking may reduce the risk of developing cancer. Researchers state that postmenopausal women who were active or walked for 60 minutes per day had a reduced risk of breast cancer by 14%.

A research conducted on a group of 73,615 postmenopausal women, who participated in vigorous physical activity every day had 25% lower risk of developing breast cancer, and women who walked 60 minutes per day had 14% lower risk of breast cancer.

A study conducted by University of California, San Francisco, and Harvard University states men who treated for prostate cancer and who brisk walk every day reduced their chances of reoccurrence.

Walk to Improve Your Mood

improves mood

Brisk walk is a mood-booster, and helps in treating depression.  When you walk, feel-good endorphins are released, helping you relax and make you feel better about life.

According to the Harvard Health Publications report on depression and exercise, researchers state that brisk walk for 60 minutes every day, 3 days a week or 35 minutes every day, five days a week, will reduce depression symptoms.

A Portuguese study published in the Journal of Psychiatric Research states that walking for 30 to 45 minutes five times a week has great impact on the depress adults when medication alone didn’t help them.

A brisk walk for about 10 minutes also improves your mood and energy, the results lasts up to 2 hours.