Got To Exercise!
Exercise has a profound impact on the body, leading to various physiological, biochemical, and psychological changes. These changes are essential for improving overall health and fitness. Here's what happens when we exercise:
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Increased Heart Rate: One of the immediate effects of exercise is an increase in heart rate. The heart pumps more blood to deliver oxygen and nutrients to the muscles working during exercise.
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Increased Breathing Rate: To meet the increased demand for oxygen, the respiratory rate (breathing rate) also rises during exercise.
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Muscle Contraction: Exercise involves muscle contraction. Muscles contract and relax to perform various movements and activities, whether it's lifting weights, running, or even yoga.
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Increased Blood Flow: Exercise leads to increased blood flow to the muscles being used. This helps deliver oxygen and nutrients while removing waste products like carbon dioxide and lactic acid.
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Release of Endorphins: Exercise triggers the release of endorphins, which are natural "feel-good" chemicals in the brain. This can lead to improved mood and reduced stress.
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Improved Lung Function: Regular exercise can enhance lung function and capacity. It helps strengthen respiratory muscles and improves the efficiency of oxygen exchange in the lungs.
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Energy Utilization: The body uses various energy sources during exercise, including carbohydrates, fats, and, to a lesser extent, protein. The specific energy source depends on the type and intensity of exercise.
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Increased Body Temperature: Exercise generates heat, leading to an increase in body temperature. Sweating is the body's way of cooling down during exercise.
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Improved Circulation: Exercise helps improve overall circulation, which can have long-term benefits for heart health and reduced risk of cardiovascular diseases.
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Muscle Adaptations: Over time, regular exercise can lead to muscle adaptations, such as increased muscle strength, endurance, and size (hypertrophy).
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Bone Health: Weight-bearing exercises can promote bone density and reduce the risk of osteoporosis and fractures.
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Weight Management: Exercise burns calories, helping with weight management and the maintenance of a healthy body weight.
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Improved Flexibility and Range of Motion: Exercises that involve stretching and flexibility training can enhance joint mobility and reduce the risk of injury.
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Metabolic Changes: Exercise can have positive effects on metabolism, including improved insulin sensitivity, which is beneficial for blood sugar control.
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Immune System Boost: Regular, moderate exercise can enhance the immune system's function, reducing the risk of infections.
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Cognitive Benefits: Exercise has been associated with improved cognitive function, including memory and concentration.
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Improved Sleep: Regular exercise can lead to better sleep quality and help alleviate sleep disorders.
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Reduction in Chronic Disease Risk: Regular exercise is associated with a lower risk of various chronic diseases, including heart disease, type 2 diabetes, and some types of cancer.
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Weight Loss: When combined with a calorie-controlled diet, exercise can help with weight loss by increasing calorie expenditure.
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Exercise improves our overall mood and feeling about life and ourselves.
It's important to note that the specific effects of exercise can vary based on factors such as the type of exercise, intensity, duration, frequency, and an individual's fitness level. To reap the full benefits of exercise, it's advisable to engage in a well-rounded fitness routine that includes cardiovascular exercise, strength training, flexibility exercises, and adequate rest and recovery. Additionally, individuals with underlying medical conditions should consult with a healthcare provider before starting a new exercise program.
What exercise burns more glucose:
High-intensity exercises generally burn more glucose (sugar) compared to low to moderate-intensity exercises. Glucose is the body's primary and most readily available source of energy, and during intense physical activity, the body uses more glucose to fuel the muscles.
Exercises that involve short bursts of high intensity, such as sprinting, high-intensity interval training (HIIT), or certain types of weightlifting, are examples of activities that can rapidly deplete glycogen stores (glucose stored in muscles) and utilize glucose as a primary energy source.
However, it's important to note that different exercises tap into various energy systems and fuel sources. High-intensity exercises primarily rely on the anaerobic energy system, which burns through stored glucose quickly. Endurance activities, like long-distance running, cycling, or swimming, also use glucose as fuel but rely more on fat metabolism as the primary source of energy, especially as the activity duration extends.
Ultimately, the intensity and duration of the exercise, along with an individual's fitness level and body's response, determine the rate and amount of glucose burned during a workout. The body adapts and switches between using glucose, fat, and other fuel sources based on the exercise intensity and duration. Always remember to balance different types of exercise for overall fitness and health benefits.
What you can do to lower your risk of early-onset dementia.
Start with daily exercise. It can be a game changer!!
Overall, the study results are consistent with what medical experts have been advising patients for years.
Dr. Arman Fesharaki-Zadeh, an assistant professor of psychiatry and of neurology at the Yale School of Medicine, recommended three “lifestyle measures” that folks may want to consider when trying to lower their risk of young-onset dementia ― starting with physical exercise.
“An active daily exercise practice can have far-reaching benefits, which include enhanced neurocognitive function,” Fesharaki-Zadeh said, adding that physical activity can boost neurogenesis (the formation of new neurons and synapses), vasculogenesis (the creation of new blood vessels) while also providing inherent mood benefits.
Next, focus on eating nourishing foods. Fesharaki-Zadeh championed a Mediterranean-based diet, mentioning its well-documented benefits.
“Such dietary practice, which includes food groups such as green leafy vegetables, olive oil, salmon and blueberries, is rich in vitamins, omega-3 fatty acids, as well as antioxidants ― all neuroprotective factors,” he explained.
Fesharaki-Zadeh recommended cognitive, mood and social stimulation to keep your mind sharp.
For cognitive stimulation, this could look like learning a new language or attending a seminar, listening to music or dancing. Basically, anything that engages your mind will help it stay healthy. Mood stimulation, on the other hand, relates to stress reduction practices, “such as mindfulness and meditation,”
As for social stimulation, it’s pretty simple: Try to connect with other humans face-to-face and actually talk to them as much as possible. “In the era of pandemic and now post-pandemic, quality social connections should increasingly be encouraged and practiced,” Fesharaki-Zadeh said.
Increasing oxygen levels in the body can enhance overall health, energy, and well-being. Here are five effective ways to achieve this:
Regular Exercise: Engaging in aerobic exercises like running, swimming, cycling, and brisk walking can improve cardiovascular fitness and enhance the body's ability to utilize and circulate oxygen more efficiently.
Deep Breathing Exercises: Practicing deep breathing techniques, such as diaphragmatic breathing, can help increase lung capacity and improve oxygen intake. Techniques like pranayama (yoga breathing exercises) or even simple deep breaths can be beneficial.
Stay Hydrated: Drinking enough water helps maintain optimal blood volume and circulation, which aids in the efficient transport of oxygen throughout the body. Proper hydration is essential for overall health and effective oxygen utilization.
Healthy Diet: Consuming a balanced diet rich in antioxidants, vitamins, and minerals supports the body's ability to produce red blood cells and hemoglobin, which are crucial for oxygen transport. Foods like leafy greens, lean proteins, citrus fruits, and nuts can be particularly beneficial.
Improve Air Quality: Ensuring good air quality in your environment can significantly impact your oxygen levels. Using air purifiers, keeping indoor plants, and ensuring proper ventilation can help. Additionally, avoiding smoking and minimizing exposure to pollutants are important for lung health and optimal oxygen levels.
Incorporating these practices into your daily routine can help maintain healthy oxygen levels and support overall well-being.