U.S. News & World Report reveals five ways that exercise can enhance your brainpower and mood:It reverses the detrimental effects of stress. Exercise boosts levels of soothing brain chemicals like serotonin, dopamine, and norepinephrine. Exercise may actually work on a cellular level to reverse stress's toll on your aging process.
It lifts depression. Sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants.
It improves learning. Exercise increases the level of brain chemicals called growth factors that help make new brain cells.
It builds self-esteem and improves body image. Even simply seeing fitness improvements, like running a faster mile or lifting more weight, can improve your self-esteem and body image.
It leaves you feeling euphoric. High-intensity exercise can leave you with a feeling of euphoria. Try running, biking, or swimming as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again.
Further, a new study by researchers at Northwestern University's Feinberg School of Medicine in Chicago have revealed impressive insights into why exercise is so good for your brain. In short, it appears that exercise lowers the activity of bone-morphogenetic protein or BMP, which slows the production of new brain cells.
For many people exercise is all about losing weight, and if this is what motivates you to get started, great … but just know that exercise is about so much more than that!
Yes, exercise will help you to maintain an ideal weight, and that's important, but that is only a mere side effect of normalizing your insulin levels. Did you know that regular exercise is one of the best ways to keep your mind sharp and ward off dementia? So long after you've stopped worrying about how you look in a bikini or muscle shirt, your commitment to physical fitness will show in your quick wit and mental acuity.
In fact, regular exercise, even initiated late in life, can help slow down the aging process altogether, so you'll be less likely to suffer from chronic disease or disability, and more likely to be fit and trim, agile, mobile and happy, even as you get older … and isn't that really what it's all about?
Yes, exercise will help you to maintain an ideal weight, and that's important, but that is only a mere side effect of normalizing your insulin levels. Did you know that regular exercise is one of the best ways to keep your mind sharp and ward off dementia? So long after you've stopped worrying about how you look in a bikini or muscle shirt, your commitment to physical fitness will show in your quick wit and mental acuity.
In fact, regular exercise, even initiated late in life, can help slow down the aging process altogether, so you'll be less likely to suffer from chronic disease or disability, and more likely to be fit and trim, agile, mobile and happy, even as you get older … and isn't that really what it's all about?
Exercise Triggers Your Brain to Produce New Cells
A lot of the latest research has been focusing on the role of exercise on your brain. To put it simply, as you age the stem cells in your brain tend to become less active and you produce fewer new cells, which means your mind gets slower and "older." That is, if you do nothing about it.
The latest research is showing that by exercising even moderate amounts you can trigger processes in your brain that activate the division of stem cells and promote neurogenesis (the production of new brain cells).
This explains why most of the healthy, bright and mentally astute 80 and 90-year olds out there have probably been leading a healthy lifestyle for most of their lives, and are reaping the benefits as a result.
It's not about good fortune. It's about personal choices.
A lot of the latest research has been focusing on the role of exercise on your brain. To put it simply, as you age the stem cells in your brain tend to become less active and you produce fewer new cells, which means your mind gets slower and "older." That is, if you do nothing about it.
The latest research is showing that by exercising even moderate amounts you can trigger processes in your brain that activate the division of stem cells and promote neurogenesis (the production of new brain cells).
This explains why most of the healthy, bright and mentally astute 80 and 90-year olds out there have probably been leading a healthy lifestyle for most of their lives, and are reaping the benefits as a result.
It's not about good fortune. It's about personal choices.
What Else Can Exercise do for You?
It's hard to stop talking about the virtues of exercise because there are just so many of them.
For instance, exercise improves the circulation of immune cells in your blood. The job of these cells is to neutralize pathogens throughout your body.
The better these cells circulate, the more efficient your immune system is at locating and defending against viruses and diseases trying to attack your body.
Your immune system is your first line of defense against everything from minor illnesses like a cold or the flu right up through devastating, life-threatening diseases like cancer.
Regular exercise also normalizes your insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells. Controlling your insulin levels and optimizing your vitamin D level are two of the most powerful steps you can take to reduce your cancer risk.
Physically active adults experience about half the incidence of colon cancer as their sedentary counterparts, and women who exercise regularly can reduce their breast cancer risk by 20 to 30 percent compared to those who are inactive.
If you're male, be aware that athletes have lower levels of circulating testosterone than non-athletes, and similar to the association between estrogen levels and breast cancer in women, testosterone is known to influence the development of prostate cancer in men.
In fact, when researchers measured the biochemical changes that occur during exercise, they found alterations in more than 20 different metabolites. Some of these compounds help you burn calories and fat while others help stabilize your blood sugar, among other things.
Essentially, being of a healthy weight and exercising regularly creates a healthy feedback loop that optimizes and helps maintain healthy glucose and insulin levels through optimization of insulin receptor sensitivity.
This is the most important factor for optimizing your overall health and preventing disease of all kinds, from diabetes, to heart disease, to cancer, and everything in between.
It's hard to stop talking about the virtues of exercise because there are just so many of them.
For instance, exercise improves the circulation of immune cells in your blood. The job of these cells is to neutralize pathogens throughout your body.
The better these cells circulate, the more efficient your immune system is at locating and defending against viruses and diseases trying to attack your body.
Your immune system is your first line of defense against everything from minor illnesses like a cold or the flu right up through devastating, life-threatening diseases like cancer.
Regular exercise also normalizes your insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells. Controlling your insulin levels and optimizing your vitamin D level are two of the most powerful steps you can take to reduce your cancer risk.
Physically active adults experience about half the incidence of colon cancer as their sedentary counterparts, and women who exercise regularly can reduce their breast cancer risk by 20 to 30 percent compared to those who are inactive.
If you're male, be aware that athletes have lower levels of circulating testosterone than non-athletes, and similar to the association between estrogen levels and breast cancer in women, testosterone is known to influence the development of prostate cancer in men.
In fact, when researchers measured the biochemical changes that occur during exercise, they found alterations in more than 20 different metabolites. Some of these compounds help you burn calories and fat while others help stabilize your blood sugar, among other things.
Essentially, being of a healthy weight and exercising regularly creates a healthy feedback loop that optimizes and helps maintain healthy glucose and insulin levels through optimization of insulin receptor sensitivity.
This is the most important factor for optimizing your overall health and preventing disease of all kinds, from diabetes, to heart disease, to cancer, and everything in between.
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