If you think that sitting around all day is good for you, then think again. While most people argue that they don’t have time to exercise and justify skipping it altogether, procrastination is doing them no good at all.
Yes, I am talking to you and myself, too. The message is simple: Exercise is a nonnegotiable must-do if you want to be healthy.
There is convincing evidence that exercise guarantees not only physical health in general, but also brain health.
The sad truth is, with age, the brain shrinks, as does the physical form. Older people get smaller and shorter.
Exercise stimulates the brain to work at optimum levels by causing the multiplication of nerve cells, strengthening the connections between nerve cells and increasing their protection against damage.
There is a rejuvenating effect created by what is called the BDNF or Brain-Derived Neutrophic Factor. This is what encourages the brain stem cells to become renewed. Thus, new neurons are born.
What is even more intriguing is that the brain’s numerous chemicals are triggered to improved neural health.
Neurons
The protective effect includes the improved survival rate of neurons, decrease in the risk of developing heart and blood vessel diseases, and managing damaging proteins residing in the brain which could slow down the development of Alzheimer’s disease.
The simplest of exercises can contribute tremendous health benefits. Find yourself in a foul mood today? Try to sweat it out. You will feel better. And that’s a guarantee.
Brain neurotransmitters such as endorphin, serotonin, dopamine, glutamate and Gaba become “happier” when you exercise. Why? Because they are sensitive to any form of exercise.
One of the vital roles of these neurotransmitters is to control the mood. Therefore, to prevent depression, exercise.
In a 2012 study published in the medical journal Neuroscience, the secret to feeling good is to exercise—and not just a one-time activity, but a long-term commitment. In short, it should be an integral part of your daily lifestyle.
It also appears that just a little bit of exercise daily is better than a thrice-weekly workout.
Those who have memory problems, take heart. I also proved that memory is enhanced in people who exercise rather those who live a sedentary life.
Exercise has all the pluses. There is no downside, except for one. If you intend to live long and feel good, then commit to exercising daily. Do not stop.
If and when you do, the benefits of exercise will end as well. The body will allow you to slack off for only two weeks. After this time, the effects of no exercise will kick in. Stop worrying about your muscle tone. What is more serious is how it affects the brain.
Reduction in blood flow
Published research in the journal Frontier on Aging and Neuroscience revealed that endurance runners who stopped working out for 10 days actually had reductions in blood flow to the hippocampus, a region of the brain connected with emotions and memories.
Meanwhile, don’t wonder why, after climbing one flight of stairs, you are out of breath. This is due to changes in your VO2 max.
Endurance is measured by the measure of the maximum capacity of your body to utilize oxygen based on maximal or exhaustive exercise.
Therefore, stop exercising and you reduce your endurance considerably as the months of non-exercise pile up.
You will gain weight if you do not have any form of exercise. Worst of all, your blood sugar levels will go up.
On the positive side, no matter how long you have been sedentary, once you start exercising, your body and brain will respond immediately. Your body has a memory. It will remember how to get fit again.
Also, here are the recommendations for those who intend to embark on an exercise program:
1) Consult a physician if you have any health challenges.
2) See a licensed trainer to design a moderate exercise plan.
If you are already into a high intensity fitness regimen, then remember to look into the recommended number of workouts, which is thrice weekly. On “off” days, a low-impact exercise like walking is good.
There are don’ts, too: Do not exercise if you are exhausted, sick or injured.
This week’s affirmation: “I can do it.”
Love and light!
(Reference: fitness.mercola.com)
E-mail the columnist at [email protected].
