A clinical study showed the effect of practicing Tai Chi for a better quality of life in people with heart diseases.

With the varying types of diseases and conditions that occur all over the world, the best way to prevent the acquiring of such is to live healthy – eating right, exercise and maintaining an active lifestyle. A well-balanced diet is not merely enough as our body also needs to keep moving to ensure healthy blood flow. The body needs regular exercise to work out the muscles and joints, improve endurance and prevent numerous diseases as well. However, not everyone will benefit equally from exercise. We should always be aware of one’s fitness level in order to identify the correct degree of exercise to be performed without straining the muscles.

When talking about exercise, the thing that first pops in our mind are weight training, cycling, running, hiking, swimming, gym trainings or vigorous exercises that produce a lot of sweat and energy. However, there is one specific exercise that won’t stress you out, but instead give you a relaxing feeling while absorbing the benefits it can give.

What is Tai Chi?

Tai Chi Chuan, can be translated to “Supreme Ultimate Force”, where ‘supreme ultimate’ is associated with the Chinese concept of yin-yang, a balance or dynamic duality in everything and ‘force’ is the way in achieving such yin-yang.  Tai Chi Chuan, or simply Tai Chi, is a slow, meditative exercise for health, relaxation and self-defense which originated from China, but is known all throughout America and all over the world for its health benefits.

To the Chinese, illnesses and sickness are all results of imbalances in the flow of chi or “life energy” in the body. This imbalance, as they say, is because of too much yin or yang therefore causing turbulence or delayed flow of blood and chi.

Many practitioners of Tai Chi do not only treat it as a meditative exercise for the body, but also puts importance on its combat aspects. It was treated as a potent art and was used by a few families for self defense. The proper positions for the transmission of energy or “chi” and the methods of single-weightiness, relaxation techniques and control of breath were formed for the purpose of succeeding in combat in a capable and scientific manner. A Tai Chi student must be able to appreciate this martial context because the four major Tai Chi Styles: Chen, Yang, Wu and Sun, places great emphasis in grasping the meaning of Tai Chi and its purposes being for meditative wellbeing and physical health as Tai Chi is also considered an exercise and sports regimen.

Tai Chi aims in developing a calm and tranquil mind, keeping focus in performing precise execution of these exercises. Learning Tai Chi in such a way would help one develop alignment, balance, fine-scale motor control, movement rhythm and many more.

Tai Chi has its origin from martial arts, therefore, it does have some martial arts applications. “Push Hands”, a two person exercise develops the principles of Tai Chi by being sensitive of another person’s “chi” or vital energy. With this, Tai Chi’s martial arts concepts are developed in a slow-tempo combat. However, long-time practitioners could become very skillful in martial arts. What Tai chi puts emphasis on is channeling potentially destructive energy away, in the form of kick or punch, in a way that would drive off the destructive energy in a direction with no danger.

Benefits of Tai Chi

Tai Chi is known to be a slow and gentle exercise unlike any other, but nonetheless, it gives one numerous health benefits for the body. First of all, it addresses the key components of fitness namely muscle strength, flexibility, balance, and aerobic conditioning. Some studies have also shown the possibility of practicing Tai Chi in reducing the fear of falling.

A good number of studies have proven that Tai Chi also benefits many health conditions when combined with standard treatment for medical problems such as arthritis, low bone density, breast cancer, heart diseases, heart failure, hypertension, Parkinson’s disease, sleep problems and stroke.

The Study

Benefits of exercising, as most people see it, can only be acquired through vigorous workouts like weight lifting and the like. However, a clinical study from the April issue of the Archives of Internal Medicine in association with the Journal of the American Medical Association, showed that Tai Chi, a Chinese practice, improves systolic heart rate, patient’s mood, quality of life, and self-efficacy.

In the United States, people who are not playing sports, weight lifting, and the like are acquiring a lot of health benefits from practicing Tai Chi, and they are often seen to be moving in a slow flowing motion, transitioning into different poses.

The study published reported the result of the clinical study at the Harvard Medical School in Boston and Beth Israel Deaconess Medical Center. This study observed patients with heart failure taking a Tai Chi class twice a week.

This was done for three months. Later on, it was observed that the patients practicing Tai Chi increased in confidence in performing their everyday tasks and were also able to live their lifestyles more actively than those who took classes in health education. Results can also be compared to the benefits of Tai Chi for stroke.

Results from those who engaged in Tai Chi in previous studies were found to have lowered their blood pressure, improved bone density and immune system, even though these effects might also be acquired from performing thorough aerobic exercises.

This study is only limited to a lesser active form of Tai Chi, therefore not finding improvement in aerobic fitness, but a significant improvement in attitude and health of heart disease patients.

Dr. Gloria Y. Yeh, the study’s lead author, said that the real aim of this activity is to get patients to actively continue exercising.  She also said that adherence is one of the biggest advantages of any exercise regimen and with this, accessibility becomes Tai Chi’s most important component. For 12 weeks, more than three-fourths of the participants of the study continued practicing Tai Chi, and six months later, many were still practicing it.

Ways to promote a Healthy Heart

There are many ways to promote a healthy heart. First off is to follow a heart healthy diet by limiting intake of fats and hydrogenated oils, refined sugar intake from cakes and cookies, using extra virgin olive oil and garlic in cooking to lower cholesterol and adding omega 3 fatty acids in the diet. Regular exercise must also be followed by exercising 3-4 times a week, stretching before training and keeping one hydrated and resting between sets.

Leading a healthy lifestyle is also important by avoiding smoking and second hand smoke which are causes of heart disease, limiting alcohol intake, reducing stress and anxiety and keeping weight within limits.

Blood indicators in the development of heart disease must also be given attention. Watching out for high levels of cholesterol, triglyceride levels, homocysteine levels, and C-reactive Protein levels must be done for these are all potential risk factors in the development of heart diseases.

Sources
naturalnews.com
health.harvard.edu
patiencetaichi.com
chebucto.ns.ca
healthy-heart-guide.com

A study conducted by a team of researchers from London found that drinking cherry juice rich in polyphenols can boost recovery after exercise.

The body experiences a series of interconnected metabolic processes during exercise. You will begin to notice heavier and faster breathing, faster heart rate and your muscles will begin to heat up and feel sore. This is the body’s natural response to mild and extreme physical activities, and this can intensify to higher levels depending on the intensity of the physical activity. Exercise demands different systems in the body to respond according to the increased demand for energy. Body heat, breathing and blood circulation will be affected.

Different forms of exercise call for the action of specific muscle groups. Other more strenuous forms of exercise may require the use of multiple muscle groups. But in any case, exercise means muscle activity. The muscles will demand other systems in the body to respond and produce energy. Each system in the body will either work more, work less or focus on muscle activity. The heart, for example will start beating faster to speed up the circulation of blood and energy throughout the body while the stomach temporarily slows down in digesting food in order to channel more energy into the muscles.

Adenosine triphosphate, or ATP, is an essential biochemical fuel needed by the body to supply the muscles with energy. ATP needs to be burned in order for it to be transformed into usable energy. And this process will require oxygen, the elimination of metabolic wastes like lactic acid and carbon dioxide which are produced in the process, and the omission of heat out of the body.

After about 30 minutes to an hour of exercise, the body is tired and exhausted. And recovery is needed before doing the same routine all over again. The body will need at least 24 to 48 hours of recovery for muscle and tissue repair, especially when weight lifting. There are natural techniques to hasten and improve recovery after performing an exercise. A study conducted by a team of researchers from London found that the simple habit of drinking cherry juice can help the muscles recover faster.

Cherry Juice for Faster and Better Recovery

Researchers from London found that cherry juice can boost the muscle recovery after strenuous exercise. Previous studies had reported that the antioxidants in cherries can help the body overcome the oxidative damage caused by exercise. The study, conducted from the London South Bank University Sports and Exercise Science Research Center, focused and looked at the antioxidant property of cherry juice and its potential in hastening muscle recovery.

The study was published in the Medicine and Science in Sports Exercise. The researchers observed that people who were subjected to a week of drinking a certain branded cherry juice after a series of intensive exercise routines can help speed up recovery time and create better results compared to those who consumed control beverage. The cherry juice used in the study was from Montmerency beverage company. Lead researcher, Dr Joanna Bowtell, said that Montmorency cherry juice can improve the recovery of isometric muscles after exercise due to its strong antioxidant property.

A related study published in the Journal of Nutrition reported that the consumption of at least 45 cherries in a day can reduce the circulation of inflammatory markers in the body. This is due to the anthocyanin and flavonoid content of cherries, the researchers said. Reducing the amount of inflammatory compounds in the body can help reduce the muscle damage caused by exercise and lessen recovery time.

The researchers gathered a group of 10 competitive weight lifters to participate in the study and divided them in half. The first group was asked to drink cherry juice 7 days before and 2 weeks after a series of single leg knee extensions. The second group was subjected to the same process but with fruit concentrate in place of the cherry juice. At the end of the study, the researchers found that the recovery of the first group was faster than that of the control group but there was no noticeable difference between their energy production.

The industry of food nutrition in North America costs around $3.2 billion while Western Europe accounts for $713.6 billion of the industry. Researchers and sports scientists are continuously on the lookout for better ways of improving the performance of athletes by creating new exercise programs and products that promote better and faster recovery. But for individuals who simply want to improve their performance and enjoy a healthy life, there are several natural ways of hastening recovery time without spending too much.

Natural Ways to Speed Up Recovery after Exercise

The body needs time to recover. The length of time needed for the muscles to repair may vary depending on the intensity of the exercise. Resting between exercise days will not only let the body perform its natural recovery process but this will also help avoid injuries in the future. So make it a point to get enough sleep and sufficient nutrition after each exercise.

Stretching is not only needed before doing any form of physical activity, but stretching after each exercise can also help the muscles recover faster. Moving around or maintaining the same exercise but at a lower intensity for a few minutes will help remove lactic acid from the body. Lactic acid substances are produced in the combustion of ATP and may result to muscle stiffness.

Get enough nutrients from the food you eat and replace lost fluids. During exercise, the body makes use of available and stored energy. Refueling by eating the right kinds of food will help the body recover better and faster. Drinking a lot of fluids during and after exercise is also recommended to avoid dehydration, promote the flow of nutrients and support certain metabolic processes.

Taking an alternation of cold and hot baths a few hours after heavy exercise will help in alleviating muscle soreness and prevent injury. Contrast water therapy will help get rid of waste products faster by repeatedly dilating and constricting the blood vessels. Some athletes alternate 30 seconds of cold water with 2 minutes of hot water for four times with a short rest in between.

The key to faster recovery is using an exercise routine that allows time for recovery. Over-training without sufficient rest may only defeat the purpose of exercising.

Sources
nutraingredients.com
sportsmedicine.about.com
health.howstuffworks.com

A study conducted by a team of researchers from Sweden found that exercise can help alleviate the symptoms of irritable bowel movement.

IBS or irritable bowel syndrome is a health condition that is commonly associated with diarrhea, constipation, bloating, abdominal pain and frequent cramping in the stomach area. Though IBS does not lead to serious diseases and cause permanent damage to the gastrointestinal tract, the illness results to a great deal of distress and discomfort. Some cases of IBS can easily be managed through prescribed medication, stress management and diet. But some worse cases can be disabling and can, in fact, hinder a person from going to work, travel short distances or attend social events.  According to statistics, approximately 1 out of 5 Americans suffer from IBS; thus, the disorder is considered to be one of the most commonly diagnosed gastrointestinal conditions by medical specialists.

Causes and Symptoms of IBS

The symptoms of IBS can easily be mistaken as symptoms of other digestive disorders. The main symptoms are discomfort, bloating and abdominal pain. But this can differ from person to person. Some people with IBS may experience difficulty eliminating waste, others may have uncontrollable bowel movement and diarrhea, while some people will experience an alternation of diarrhea and constipation. In some cases, the symptoms of IBS can stop for a few months but others may experience continuous and worsening symptoms.

There are a few theories explaining the cause of IBS. One theory explains that the disorder is caused by the colon and large intestine’s sensitivity to stress and certain types of food. There may also be a link between IBS and the immune system. One study conducted to investigate the root cause of IBS found that bacterial infection in the gastrointestinal tract may be causing the disorder. Despite numerous studies, the real cause of IBS is still an open subject.

The Effects of Stress to IBS

Stress, as well as troubled, overwhelmed and angered feelings can result to spasms in the colon area. The colon has numerous nerves that connects to the brain and is controlled by the autonomic nervous system. These nerves are responsible for the normal contraction of the colon when the person suddenly feels stressed and nervous. In IBS cases, the colon becomes over-responsive to stress which then results to the symptoms of the disorder. For people whose IBS triggered by stress, the appropriate treatment is stress reduction, adequate sleep, stress management, and support and counseling.

Traditional Treatment for IBS

Around 70 percent of people with IBS are not getting medical care in order to treat their conditions. People will often resort to over-the-counter medicines which are limited to providing temporary relief. And since the cause of the disorder is yet to be discovered, available treatment for IBS can only deal with the relief of symptoms. Treatments include medication, diet changes and stress management. Medical experts will often suggest dietary modifications such as BRAT for diarrhea (banana, rice, applesauce and toast) and fiber supplementation for cases of constipation.

The Benefits of Exercise to IBS

A study conducted by a team of Swedish researchers found that exercise can significantly help people suffering from irritable bowel syndrome or IBS. The study was conducted primarily at the Alingsas Hospital and the Sahlgrenska University Hospital in Gothenburgm, Sweden. The researchers gathered a group of 102 study participants diagnosed with IBS and divided them into two groups; half of them served as the control group and were asked to maintain their usual lifestyle while the other half was given exercise programs which increased their daily physical activities. The two groups received calls from a licensed physiotherapist to assist them with their condition. Lead researcher, Elisabeth Johannesson, said that the active group was asked to perform moderate to vigorous exercises between three to five times a week for at least 20 to 30 minutes.

At the beginning of the study, the study participants were asked to provide relevant information regarding their IBS conditions including the intensity of the discomfort, stool problems, abdominal pain and quality of life. The same procedures were also conducted at the end of the 3-month study period. Senior physician, Riadh Sadik, was responsible for determining the results of the exercise program. He said that the control group had an average symptom decline of 5 points while the active group experienced a 51-point reduction.

The researchers also reported that only 8 percent of the study group felt worse after following the exercising program. 23 percent of the control group, on the other hand, experienced deteriorating symptoms. Sadik concluded that the slightest increase in a person’s physical activity can significantly help alleviate the symptoms of IBS. The study was published in the American Journal of Gastroenterology.

Natural Ways to Alleviate IBS

IBS can be treated naturally – and this starts by knowing which factors are triggering the disorder. More often than not, IBS is caused by an overly sensitive colon. In this case, stress management and restricted diet can help alleviate the symptoms. To start with, stress management has been the most common approach for IBS patients.

Stress plays a major in triggering IBS and has been found by different studies to be one of the most probable cause of the disorder. Though further studies are still needed in order to better understand the relationship between stress and IBS, researchers had found that symptoms tend to worsen during periods of anxiety. Stress management programs and relaxation exercises can help relieve the symptoms of IBS. People suffering from the disorder can seek the advice of a qualified stress therapist.

A study conducted by a team of researchers from the University of Massachusetts Medical School found that people who practice mindfulness meditation to overcome stress can reduce flatulence by up to 22 percent and improve bloating and diarrhea symptoms.

Dietary change is one of the best ways to relieve the symptoms of IBS. Avoiding certain foods that trigger IBS is the most practical and cost-effective approach to the treatment of IBS. Knowing which food types to avoid will help minimize the occurrence and intensity of the symptoms. Examples of foods to avoid are carbonated beverages, high-fat foods, artificial sweeteners (such as aspartame and sorbitol), fried foods, alcohol, gluten and caffeine.

Eating foods with fiber helps normalize bowel movements. Medical experts say that fiber helps decrease abdominal spasms and push waste out of the body. Foods like fruits, vegetables, whole grains and oats are the best natural sources of fiber.

Sources
digestive.niddk.nih.gov
eurekalert.org
wellbeing-nutrition.com
findarticles.com
quickcare.org

A person’s weight has more bearing on his predisposition to developing high blood pressure than his current fitness level, Texas study says.

In a new study from the University of Texas Southwestern Medical Center, researchers established a concrete link between a person’s weight and the incidence of high blood pressure.

It appears that exercising is not enough to keep blood pressure down, because according to Susan Lakoski, MD, obese or overweight individuals are still at high risk for hypertension if they do not get their weight down, despite of their continued efforts at being physically fit.

What does this mean?  According to the researchers, the main target when you want to lower your blood pressure is to get your weight down with your best efforts.

It’s not enough that you get some minutes of exercise per week, though this has not been discredit.  What the researchers are saying is that you have exert every healthy effort to keep your weight down and keep it from going up.

Weight, according to the Texas study, takes precedence to physical activity when it comes to determining the risk for developing high blood pressure.  According to the CDCP, nearly 1/3 of all adult Americans suffer from high blood pressure.

Half of those who suffer from high blood pressure are within the 55+ years range, which means more and more of our seniors are at greater risk of suffering from stroke, coronary heart disease and other dangerous medical conditions.

According to the study’s data, it appears that only the people within the normal weight range experience palpable blood pressure benefits when they exercised.

The bottom line?  People should focus on getting their weight within the normal range and start moving.  Because obesity and a sedentary lifestyle can increase mortality and risk for many negative health conditions, including heart problems.

Natural ways to keep your blood pressure down

If you have high blood pressure, follow these guidelines to naturally keep your blood pressure down:

1. It would do your heart a world of good if you quit smoking today – because cigarettes have been proven to contribute to the development of hypertension in both men and women.

2. If you are presently overweight, cut down on fatty foods and start exercising to lose the extra pounds.

3. Exercise 30 to 40 minutes everyday.  Experts recommend 150 minutes of exercise for both men and women for general wellness.  Regular exercise is also a general preventive for many diseases and negative health conditions.

4. Cut down on your coffee intake, as caffeine has been shown to increase blood pressure.  Limit your intake of regular coffee to 1 to 2 cups per day to reduce your caffeine load.  Substitutes to coffee like green tea are a good idea, because green tea only has half of the caffeine content of regular coffee.

5. Reduce your salt intake, because sodium directly increases a person’s blood pressure.  More than 2,300 milligrams of the stuff per day can cause your blood pressure to spike.

6. Control your stress level, because stress can cause hypertension and can also affect your mental health in the long term.  Relaxation techniques such as deep breathing, yoga, stretching, meditation and aromatherapy are options that you can explore when it comes to de-stressing.

7. Natural supplements like fish oil, garlic, hawthorn and folic acid have been known to reduce oxidative stress of the heart and the other organs in the body, which may help in your overall effort to reduce your blood pressure.  Coenzyme Q10 or Co-Q10 has also shown great promise when it comes to protecting the heart and reducing a person’s blood pressure.

Sources:
familydoctor.org
newsmaxhealth.com
altmedicine.about.com

Smoking cessation plus exercise can improve the male sexual function and also improve the urinary health of both males and females.

In a recently concluded study presented in the annual conference of the American Urological Association, researchers pointed to a vital link between smoking, exercise and urinary health.

The study involved two thousand individuals (males and females). The respondents were interviewed about their smoking habits and were also given questions regarding their urinary health.  It was found that individuals who smoked were three times more likely to urinate frequently.

Also, these individuals are also 2.7 times more prone to experience sudden urges to go to the bathroom to urinate.

In a related study performed by US researchers from South Carolina, it was found that men who exercised more had experienced improved sexual function.  The two studies, if taken together, point to an age-old medical adage: folks have to stop the smoking habit and begin a healthier habit – exercise!

More reasons to love exercise

Here are even more reasons to love exercise:

1. Exercise reduces the risk of mortality from chornic, degenerative health conditions.

2. Exercise reduces the chance of developing of type 2 or insulin-dependent diabetes.

3. Exercise can help control the blood pressure, even the blood pressure of people already have cardiovascular problems.

4. Exercise can help reduce the probability of developing one of the top killers worldwide: colon cancer.

5. Exercise helps improve your mood and also helps people ease out of anxiety and depression.

6. Exercise improves balance, coordination and also strengthens the bones and muscles, therey reducing the risk of fractures from falls.

7. Exercise is also an excellent means of losing weight.

8. Exercise make the body and mind more fit. If you are physically and mentally fit, you would be able to perform better at work or in school.

9. Exercise reduces the risk of stroke.

Exercise may also reduce the risk of breast cancer and loss of bone mass (osteoporosis) – two common problems of women over the age of 45.

Sources:
aolhealth.com
nutristrategy.com
www2.gsu.edu
medicinenet.com

Exercise doesn't just benefit people by reducing weight and making muscles stronger – it can also help cancer patients by reducing the side effects of cancer treatment.

According to Eleanor Walker, a division director from the Henry Ford Hospital, exercise may well be the missing ingredient in cancer care for the longest time.

According to Dr. Walker, introducing exercise alongside the usual cancer care offered to patients offers both physical and psychological advantages.  It appears that exercise also reduces the side effects commonly associated with cancer treatment.

ExCITE-ing

In addition to reducing the side effects of the various treatments for cancer, exercise is also a great energizer and is also capable of combating nausea – an all too common problem for cancer patients undergoing treatment.  The testing was done using an program called ExCITE, which was designed by researchers from the Cancer Center at the Henry Ford Hospital.

The patients were given the usual tests and specific diets and exercise programs were recommended to them, based on the initial test results.  One of the respondents, a breast cancer patient, reported that the usual side effects of treatment like nausea and even vomiting were eliminated after she joined the ExCITE program.

According to the patient, Cheryl Fallen, the ExCITE program is a very holistic approach to mitigating problems associated with cancer treatment because the exercise routines are able to strengthen the immune system and also improves the blood circulation of the patients.  Fallen also views the program as a positive aid for cancer patients; and it makes her feel good, too.

…And even more reasons to exercise

1. Exercise lowers your blood sugar levels, energizes you and improves your physical and psychological condition.  It’s all a matter of investing time and energy into it; the rewards of finally becoming physically fit are endless.

2. Exercises increases the capacity of cells to utilize sugar.  During exercise, the muscles in the body are forced to pump out energy and utilize the raw substrate used for work – glucose.  If you exercise on a daily basis, the cells in the body use sugar more efficiently, effectively lowering insulin resistance.

3. Exercising is a great way to deal with stress. Stress isn’t just a frame of mind. It’s the body’s reaction to worries and anxieties. Resting is not the best solution to stress- exercise is.  The more you exercise, the more the body heals and recovers from the physical and mental burdens of stress.  With less stress, you will be able to perform better at work or school and you will instantly feel better. After a workout (like walking or running), the body releases endorphins, the body’s natural painkillers. Endorphins allow the body to cool down and relax – naturally.

Sources
rd.com
exercise.about.com
sciencedaily.com

In a bad mood? Improve it by going outside!

Here in New York and all around the country, summer is in the air.  It may say “May” on the calendar, but the weather sure doesn’t know that, as this week’s temperatures in New York City are headed for the 70s and 80s!

I hope it’s as nice where you are as it is here.  And if it is, instead of going to the gym after work to exercise today, head outside…even if it’s for just five minutes.  Because according to a new study on the mental health effects of exercising outside, the great outdoors can heighten your mood and your self-esteem.

Researchers from the University of Essex discovered this after reviewing the health habits of over 1,200 people from 12 separate studies.  Among the information collected from these men and women of all ages was their state of mental health (i.e. were they diagnosed with any kind of mental health disorder and cognitive dysfunction) and the kind of activities they did outside, such as walking, bicycling, gardening or horseback riding.

All of the individuals who exercised regularly showed improvements in their mental health, but those who saw the most significant improvement were those who performed what the researchers call “green exercises.”  Green exercises are any of the aforementioned exercises performed outside.  Other green exercises include farming, walking, gardening, fishing or boating.

“We believe that there would be a large potential benefit to individuals, society, and to the costs of the health service if all groups of people were to self-medicate more with green exercise,” said Jo Barton in a statement.  Barton co-authored the study with her colleague, Jules Pretty.

Their complete findings can be found in the journal Environmental Science & Technology.

Oh, and if you’re someone who loves the ocean, then you’re going to love this:  the biggest mental health effects were found among those who live near the water, like the ocean, a river or lake.

So, it seems, the closer you are to blue, the less likely you are to get “blue.”

As with many studies, this probably confirms the obvious.  But this research is illuminating nonetheless because up to now, no one really knew just how long it took to be outside to reap the mental health benefits.  And according to the researchers, it takes as little as five minutes.

So you know what that means?  No more excuses.  No more saying, “I can’t go outside for a walk because I don’t have any time on my lunch break.” Everybody has at least five minutes they can spend outdoors to walk.

Now, ideally, you’ll be exercising for longer than five minutes, but as I always say, some exercise is better than no exercise.  And that’s every bit as true for the mind as it is for the body.

Sources:
newsmaxhealth.com
news.bbc.co.uk

Are you looking for another reason to exercise? Exercise can improve your life by increasing creativity, focus and intelligence.

Many people look at exercise as a requirement.  They know they are supposed to exercise, but they don’t necessarily enjoy it.  As a result, many dieters find that they are forcing themselves to exercise.  On the other hand, often people who aren’t trying to lose weight skip exercising altogether.  As you know, everyone should exercise because there are countless health benefits to exercising, which include fighting diseases like stroke, osteoporosis, diabetes and high blood pressure.

However, it is important to realize that exercise can improve your life in ways that are not necessarily even fitness related.  Exercise can allow you to find solutions, boost creativity and improve your focus.

A recent study at the National Cheng Kung University in Taiwan showed that the brainpower of mice improves when they are allowed to exercise. When mice are forced to exercise more than they normally would, the mice’s thinking power improves yet further.  Scientists noted major developments in the brain when the mice were pushed beyond their natural exercise inclinations.

So does the brainpower improve because of increased blood flow to the brain?  Interestingly, a recent study out of Columbia University and the Salk Institute showed that exercise’s improvements in focus and thinking result from more than just blood flow.  Scott Small and Fred Gage conducted this experiment.  They found that during exercise, muscles contract and chemicals and proteins are released.  One protein called IGF-1 releases chemicals in the brain that stimulate neurons to branch out in new directions. The end result is new connections between our brain cells.  These new connections are responsible for making us smarter!

As you boost your focus and mental ability, you also boost your creativity when you exercise.  Keith Sawyer, PhD the author of the book Group Genius: The Creative Power of Collaboration stated “Physical activity gets your mind into the bodily experience, so that subconscious connections can pop up.”  Exercise also releases cortisol from your body.  If there is too much cortisol in your system caused by stress, your ability to be creative shuts down.

Make sure that you do not force too much exercise on yourself.  After all, overtraining can lead to injuries and can be counterproductive to improving your life.  Exercise for at least 30 minutes at a time.  If you are looking to find creative ideas, consider exercising alone as an exercise companion may distract you.  Bring a small notepad and jot down ideas.

Once you understand these benefits of exercising, you will be more likely to want to integrate exercise in your daily routine.  If you are having difficulty focusing or being creative, you will quickly find that exercise can be the solution to your problems.

Sources:
living.health.com
smallbusiness.yahoo.com

A new European study releases their findings that teens can override the effect of the “fatso gene” through at least one hour per day of exercise.

A new European study whose results are published in the April edition of Archives of Pediatrics and Adolescent Medicine states that exercising just one hour per day can help teenagers to override the effects of the “fatso” gene.

There is no doubt that the obesity gene can make people gain weight.  One gene called the “FTO gene” has a particularly strong impact.  People with 2 copies of this gene weigh about 7 more pounds on average.

The EU and Spanish and Swedish governments funded this study which sought to find out if recommending one hour of exercise to teens was beneficial in fighting the effects of the fat gene.  Researchers had 752 teenagers wear a device, which monitored their physical activity.

As it turned out, those who had the obesity gene weighed the same as those without it… as long as they exercised.  However, if the teens had the gene and exercised less than one hour per day, they always had more fat and larger waistlines.

This new study supports the current advice given to children and teens in the U.S., which is to get one hour of physical exercise, preferably aerobic exercise, per day.

Dr. Alan Shuldiner of the University of Maryland, stated “The message is clear: genes are not destiny. Those with obesity susceptibility genes should be especially motivated to engage in a physically active lifestyle.”

This study is very good news.  As it turns out, even teens with the fat gene, are not destined to a life of obesity.  They can control their fate to some extent.

Of course, the fact of the matter is that everyone, not just teens, should be exercising every day.  The reasons are quite vast.  Exercise improves your mood and quality of life.  It can improve your sleep and boost your energy level.

Exercise has also been shown to prevent a variety of diseases, everything from certain types of cancer to heart disease to osteoporosis.

Sources:
news.yahoo.come
mayoclinic.com

Could the advice to "stay off that knee" for knee pain be hurting more than helping? Researchers think so.

Exercise carries a risk of injury.  No two ways about it.  And if you injure yourself in, say, the knee area—one of the more common injuries for runners and joggers alike—the typical advice is to stay off the knee and stay out of the gym.  After all, if you want something to heal, you have to give it the time to rest, right?

But a new study in the British Medical Journal is turning this conventional wisdom on its head, with a finding that certainly seems counterintuitive.  According to their results, a better way to solve knee pain is not by resting but by exercising.

The researchers discovered this somewhat surprising finding after recruiting 131 people with a condition called Patellofemoral Pain Syndrome, or PFPS.  PFPS is actually a fairly common knee problem that is characterized by constant pain around the knee cap and is something runners often complain of (that’s probably the reason why PFPS is also known as Runner’s Knee).

Sixty-five of the participants were given detailed information on how to exercise properly and in ways that would cause as little pain as possible in the course of their exercise regimen.  The remaining 66 did some exercises, but for the most part, they rested their knee and performed very few exercises.

To gauge whether or not their knee pain improved, the participants were supplied with a series of questions that enabled them to accurately determine how much (or how little) the exercise or rest was affecting their knee health.  They took these assessments at the start of the study, at the three-month mark and at the study’s conclusion, or after one year.

While there wasn’t universal improvement with one treatment over the other, exercising was deemed a better treatment because, well, more people reported improvements compared to prolonged periods of rest.  For instance, at the three-month mark, 42 percent of the exercisers reported reduced pain compared to the 35 percent that felt better after resting.  And at the 12-month mark, an overwhelming majority of the exercisers reported reduced pain (62 percent) versus the bear majority that felt better after resting (51 percent).

Now it goes without saying—but I’ll say it anyway—that if your knee pain is such that you can’t bear standing without writhing in agony, then by all means DON’T EXERCISE.  But if your pain is similar to the pain felt by people with Runner’s Knee (e.g., pain in the knee cap after sitting for prolonged periods of time, pain when running downhill or walking down stairways), then light amounts of exercise may be just what the doctor ordered.

As always, you should consult a physical therapist about what exercises would be best for you, but I’m willing to bet that he or she will advise you do some stretching and strengthening exercises.  Because Runner’s Knee is often a function of weak quadriceps muscles, some of the exercise he or she will likely recommend include isometrics, straight leg lifts, as well has hip adductor and abductor exercises.

He or she may also suggest you purchase a different kind of shoe; people with Runner’s Knee often overpronate when they run and certain shoes can help to minimize that tendency.

Sources:
drpribut.com
familydoctor.org
sciencedaily.com
medicalnewstoday.com