This may be the most worthwhile reason for exercising there is. Studies have shown how people who exercise are at a significantly reduced risk of developing dementia like Alzheimer’s disease. And even for people who start exercising relatively late in life, brain volume can actually increase over time, as can scores on memory tests, compared to people who don’t exercise (their brains shrunk over time, which is normal part of aging).
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning Exercise training increases size of hippocampus and improves memory. Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Department of Psychology, University of Pittsgurgh, Pittsburgh, PA, USA. Proceedings of the National Academy of Sciences. 2011 February 15;108(7):3017-22.. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults High impact running improves learning. Winter B, Breitenstein C, Mooren FC, Voelker K, Fobker M, Lechtermann A, Krueger K, Fromme A, Korsukewitz C, Floel A, Knecht S. Department of Neurology, University of Muenster, Muenster, Germany. Neurobiology of Learning and Memory. 2007 May;87(4):597-609..
FIT TIP: If you exercised on an empty or almost-empty stomach, you're probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.
I am SO happy that you are here! This site was launched with the same intentions that drove me to write The Body Book & The Longevity Book: to merge information with action, so that we will all know how to take care of this machine that we call our bodies, from eating to moving to getting enough sleep to everything else that impacts our health and happiness. If you want to live better and feel better, you’ve got to get real, get knowledgeable and get on it. I know you can do it!
Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.
Research is finding that as we age, exercise may be able to help keep our brains healthy. Three studies presented at the 2015 Alzheimer’s Association International Conference showed that regular exercise may play an important role in protecting your brain from Alzheimer’s disease and other forms of dementia, and may help improve brain function and symptoms such as depression or anxiety in those who have these conditions.
Even very vigorous exercise—like the interval workouts Gibala is studying—can, in fact, be appropriate for people with different chronic conditions, from Type 2 diabetes to heart failure. That’s new thinking, because for decades, people with certain diseases were advised not to exercise. Now scientists know that far more people can and should exercise. A recent analysis of more than 300 clinical trials discovered that for people recovering from a stroke, exercise was even more effective at helping them rehabilitate.
Get 7-9 hours of sleep each night. Sleep is a crucial component of fat loss and muscle building, which happens most effectively when your energy consumption is lowered. Aim to get between 7-9 hours of sleep each night by establishing a sleep routine to follow, including a 60-90 minute period to wind down before bed. During this time, shut off your phone and do something relaxing, like reading or meditation.
Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.
Take a towel—technically not gear!—and run it underneath the seat of a chair—also technically not gear!—and, with the back of the chair facing away from you, do a set of biceps curls. This works only with standard, four-legged chairs in the 10-to-15 pound range, although if you can figure out how to manage it with your caster-mounted office chair, more power to you.)
Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.
You’ve recently tried on a strapless dress and noticed that your arms are looking soft and flabby. Having excess fat on your arms can cause self-consciousness about showing off your upper body. You aren’t doomed to a lifetime of long-sleeved shirts. It is not possible to target one area of your body for fat loss, but decreasing your total body fat percentage will give your arms a slimmer appearance. You can quickly trim inches off your arms with diet and exercise.
Lifestyle factors have a huge impact on certain conditions – and diabetes is one of them. Exercise can help to reduce your insulin requirements, lower your cholesterol levels and high blood pressure, and in the long term can reduce the development of heart disease and stroke. This is important because diabetics have a higher risk of developing heart and circulatory problems. Exercise can also promote weight loss, improve circulation and reduce stress levels (raising your glucose level).
According to the American Council on Exercise (ACE), being physically active can be “a natural Viagra boost”. “Men and women who exercise regularly are going to have increased levels of desire. They’re going to have enhanced confidence, enhanced ability to achieve orgasm and greater sexual satisfaction,” says Cedric Bryant, the council’s chief exercise physiologist.
The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.
The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand.
It brings on better sleep. If you're having sleep problems, skip the pills and hit the pool, track or spin studio. According to one study, people who exercised regularly for about 10 weeks reported sleeping better than they had previously. What exactly does “better” mean? In this case, it translated to dozing off faster and having a decreased need for sleep-promoting medication.
Last but not least for how to lose arm fat: Stand with your feet together and a dumbbell in each hand, palms facing inwards towards your body. With a slow and controlled motion, raise your arm out from your sides until they’re parallel with the floor. As you exhale, slowly lower your hands back to your sides. You should be able to see your hand in your peripheral vision, says Lagree: Your arm isn’t directly out to the side, but slightly forward. Lagree recommends doing two sets of 10-12 reps on each side. Next, find out the 14 things that happen to your body when you begin a strength training workout.
Carbs and fats are essential for our body to function properly. Eat foods that are rich in good fats and carbs. Foods like brown rice, oats, wheat bread, sweet potatoes, multigrain cereal, dark chocolate, avocado, whole egg, chia seeds, nuts, fatty fish, rice bran oil, etc. are highly nutritious and keep a lot of health problems at bay. Avoid fried foods, potato wafers, cream cheese, donuts, cakes, flour products, polished rice, cakes, pastries, milk chocolate, etc. Even if you choose to eat them, make sure to workout to burn the extra kilos. Also, eat good fats and carbs in measured amounts.
If you want to lose weight and keep it off, you know that exercise should be an essential part of your routine. But the benefits of physical activity go far beyond just physical fitness. Increasingly, more and more research is showing that working out regularly can boost other aspects of your health as well, including cognitive function and emotional well-being.
A new study from her lab shows that a 20-minute moderate workout has measurable effects on the immune system: Participants were asked to walk or jog on a treadmill, depending on their fitness level. They measured levels of TNF, an inflammatory marker, before and after the exercise, and found that there was a 5% reduction in the number of immune cells that produced the marker.