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The best core exercises for older adults

Strengthening your core will rev up your balance and stability.

After a long winter with lots of isolating and maybe too little physical activity, it might be time to give your core muscles more attention.

These muscles, located throughout much of your trunk, are the key to supporting your lower back and helping you stand, get out of a chair, bend, lift, and maintain your balance. So regular maintenance and tune-ups of the core muscles are important.

“Your core muscles provide stability for the moving parts above and below them — the mid-back, or thoracic, spine that helps you twist and turn, and the hips that move you up, down, back, or forward,” explains Marty Boehm, a physical therapist with Harvard-affiliated Brigham and Women’s Hospital.

Which muscles make up the core?

Generally speaking, the core starts at the lower rib cage and extends to the buttocks.

Core muscles in the abdomen include the long rectus abdominis muscles in the front; the external and internal obliques on the sides; and a wide, flat girdle in front called the transversus abdominis.

In your back, a group of muscles called the erector spinae help you stand up tall. The gluteal muscles in the buttocks help you extend your leg, push off from a starting point, walk, and climb stairs.

And in the pelvis area, the iliacus and the psoas muscles enable you to lift your legs and remain stable while standing; and the quadratus lumborum, a long muscle on each side, helps you bend to the side and back.

The worst core exercises

In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults.

“They’re dangerous because you’re pulling on your neck,” Boehm says. “And they don’t train your core. They train the hip flexor muscles. If those muscles get too strong, they pull on the lower back and contribute to back pain.”

The best core exercises

A much better approach to strengthening your core is working several core muscle groups at the same time, just the way you would naturally if you were lifting something or climbing. For older adults, Boehm recommends three exercises in particular:

Bridges. “Anyone can do a bridge. You start in a recumbent position on your back and then lift and hold your buttocks off the ground,” Boehm says. “It’s effective because you create rigidity from the rib cage to the pelvis and all the way from the belly button around to the back. The whole region becomes solid, and it creates a contraction of all the muscle groups, like a corset.”

Planks. “Planks create contractions of the core, arm, and shoulder muscles as you stay in a push-up position. The key is staying as stiff as you can, like a wooden plank,” Boehm says.

Opposite arm and leg raise. This exercise gets you on your hands and knees. “As you stretch out the opposite arm and leg, you’re contracting your core and the muscles in the other arm and leg as they support you,” Boehm points out. “Movements should be slow and controlled; don’t throw your arm and leg out as fast as you can.

Bridge

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Tighten your buttocks, then lift your hips up off the floor until they form a straight line with your hips and shoulders. Hold. Return to the starting position. Repeat 10 times.

Opposite arm and leg raise

Kneel on all fours, with your head and spine neutral. Extend your left leg off the floor behind you while reaching out in front of you with your right arm. Keeping your hips and shoulders squared, try to bring that leg and arm parallel to the floor. Hold, then return to the starting position. Repeat the exercise with your right leg and left arm. Repeat the exercise on both sides 10 times.

Modified plank

Start on your hands and knees. Tighten your abdominal muscles and lower your upper body onto your forearms, aligning your shoulders directly over your elbows and keeping your feet in the air behind you. Keep your back straight, making your body as much like a “plank” as possible. Hold the position and return to the starting position. Repeat 10 times.

Exercise photos by Thomas MacDonald

Getting started

If you haven’t worked your core in a long time, Boehm suggests starting slowly, focusing on the quality of the exercise and gradually increasing the number of times you can do it.

Unlike some muscle groups that should only be worked out every other day, core muscles can be strengthened daily. “The core should always be working. It doesn’t need a lot of recovery,” Boehm says.

Remember to do a warm-up before strengthening. March in place for a few minutes and move your arms around to get the blood flowing.

After strengthening, stretch your muscles, especially the hip flexors in the front of your pelvis and the hamstrings in the backs of the thighs.

“We want the core muscles to be short and tight,” Boehm says, “Tightness will give it stability. But we want the muscles that surround it to be flexible.”

For more information, check out the Harvard Special Health Report Core Exercises (www.health.harvard.edu/core).

Image: © Nastasic/Getty Images

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The Mental Health Benefits of Exercise

exercise & fitness

You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more?

What are the mental health benefits of exercise?

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also a powerful medicine for many common mental health challenges.

Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.

Exercise and depression

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Exercise and anxiety

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.

Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.

Exercise and stress

Ever noticed how your body feels when you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.

Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

Exercise and ADHD

Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise works in much the same way as ADHD medications such as Ritalin and Adderall.

Exercise and PTSD and trauma

Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of allowing your mind to wander, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.

Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD.

Other mental health benefits of exercise

Even if you’re not suffering from a mental health problem, regular physical activity can still offer a welcome boost to your mood, outlook, and mental well-being.

Exercise can help provide:

Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.

Higher self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. You’ll feel better about your appearance and, by meeting even small exercise goals, you’ll feel a sense of achievement.

Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.

Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

Reaping the mental health benefits of exercise is easier than you think

You don’t need to devote hours out of your busy day to train at the gym, sweat buckets, or run mile after monotonous mile to reap all the physical and mental health benefits of exercise. Just 30-minutes of moderate exercise five times a week is enough. And even that can be broken down into two 15-minute or even three 10-minute exercise sessions if that’s easier.

Even a little bit of activity is better than nothing

If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to some moderate physical activity—however little—on most days. As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

You don’t have to suffer to get results

Research shows that moderate levels of exercise are best for most people. Moderate means:

  1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
  2. That your body feels warmer as you move, but not overheated or very sweaty.
Can’t find time to exercise during the week? Be a weekend warrior

A recent study in the United Kingdom found that people who squeeze their exercise routines into one or two sessions during the weekend experience almost as many health benefits as those who work out more often. So don’t let a busy schedule at work, home, or school be an excuse to avoid activity. Get moving whenever you can find the time—your mind and body will thank you!

Overcoming obstacles to exercise

Even when you know that exercise will help you feel better, taking that first step is still easier said than done. Obstacles to exercising are very real—particularly when you’re also struggling with a mental health issue.

Here are some common barriers and how you can get past them.

Feeling exhausted. When you’re tired, depressed, or stressed, it seems that working out will just make you feel worse. But the truth is that physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels. If you are really feeling tired, promise yourself a quick, 5-minute walk. Chances are, once you get moving you’ll have more energy and be able to walk for longer.

Feeling overwhelmed. When you’re stressed or depressed, the thought of adding another obligation to your busy daily schedule can seem overwhelming. Working out just doesn’t seem practical. If you have children, finding childcare while you exercise can also be a big hurdle. However, if you begin thinking of physical activity as a priority (a necessity for your mental well-being), you’ll soon find ways to fit small amounts of exercise into even the busiest schedule.

Feeling hopeless. Even if you’ve never exercised before, you can still find ways to comfortably get active. Start slow with easy, low-impact activities a few minutes each day, such as walking or dancing.

Feeling bad about yourself. Are you your own worst critic? It’s time to try a new way of thinking about your body. No matter your weight, age or fitness level, there are plenty of others in the same boat. Ask a friend to exercise with you. Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself.

Feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise. You shouldn’t ignore pain, but rather do what you can, when you can. Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort.

Getting started with exercise when you have a mental health issue

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult. This is especially true of depression and anxiety, which can leave you feeling trapped in a catch-22 situation. You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you can’t bear the thought of being seen at an exercise class or running through the park.

Start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.

Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits? Or maybe you do better exercising for longer at the weekends. If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, 15-minute walk can help clear your mind, improve your mood, and boost your energy level. As you move and start to feel a little better, you’ll often boost your energy enough to exercise more vigorously—by walking further, breaking into a run, or adding a bike ride, for example.

Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. If you’ve never exercised before or don’t know what you might enjoy, try a few different things. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.

Be comfortable. Wear clothing that’s comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park.

Reward yourself. Part of the reward of completing an activity is how much better you’ll feel afterwards, but it always helps your motivation to promise yourself an extra treat for exercising. Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or with an extra episode of your favorite TV show, for example.

Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine. You’ll also feel better than if you were exercising alone. In fact, when you’re suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.

Easy ways to move more that don’t involve the gym

Don’t have a 30-minute block of time to dedicate to yoga or a bike ride? Don’t worry. Think about physical activity as a lifestyle rather than just a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere.

<Move in and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.

Sneak activity in at work or on the go. Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break.

Get active with the family. Jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of your weekend routine, play tag with your children in the yard, go canoeing at a lake, walk the dog in a new place.

Get creative with exercise ideas. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts, dance, or yoga.

Make exercise a fun part of your everyday life

You don’t have to spend hours in a gym or force yourself into long, monotonous workouts to experience the many benefits of exercise. These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life.

Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A.

Physical fitness linked to better brain function

The largest and most detailed study of its type concludes that there are links between physical fitness and improved cognitive performance. The researchers also show that this boost in mental powers is associated with white matter integrity.

Over recent years, there has been a great deal of research into how bodily fitness might influence the mind.

For instance, studies have concluded that physical fitness can reduce the risk of dementia, relieve depressive symptoms, and more.

There is also evidence that physical activity boosts the cognitive performance of healthy individuals, people of different ages, and participants with cognitive impairments.

Similarly, some studies have shown positive links between physical fitness and changes in brain structure.

The authors of the latest study in this field, who published their findings in Scientific Reports, note that previous studies had certain limitations.

In some cases, for instance, they did not account for variables that could play an important role.

As an example, researchers could associate low levels of physical fitness with higher blood pressure. If a study finds that high physical fitness has links with cognitive abilities, scientists could argue that in fact, it is lower blood pressure that boosts cognitive power.

The same could apply for several factors that have links with fitness, such as body mass index (BMI), blood glucose levels, and education status.

Also, most studies concentrate on only one marker of mental performance at a time, such as memory.

As the authors of the current study explain, “studies investigating associations between [physical fitness], white matter integrity, and multiple differential cognitive domains simultaneously are rare.”

The latest experiment, carried out by scientists from University Hospital Muenster in Germany, attempts to fill in some of the gaps. Using a large sample of healthy people, the scientists retested the links between physical fitness, brain structure, and a wide range of cognitive domains.

They also wanted to ensure that they accounted for as many confounding variables as possible. Additionally, the scientists wanted to understand whether the link between cognitive ability and physical fitness was associated with white matter integrity.

White matter in the brain relays messages between disparate parts of the brain and coordinates communication throughout the organ.

To investigate, the researchers took data from the Human Connectome Project, which includes MRI brain scans from 1,206 adults with an average age of 28.8.

Some of these participants also underwent further tests. In total, 1,204 participants completed a walking test in which they walked as quickly as they could for 2 minutes. The researchers noted the distance.

A total of 1,187 participants also completed cognitive tests. In these, the scientists assessed the volunteers’ memory, reasoning, sharpness, and judgment, among other parameters.

Overall, the researchers showed that individuals who performed better in the 2-minute walking test also performed significantly better in all but one of the cognitive tasks.

Importantly, this relationship was significant even after controlling for a range of factors, including BMI, blood pressure, age, education level, and sex.

The researchers also associated this cognitive improvement with higher levels of fitness with improvements in the structural integrity of white matter. The authors conclude:

“With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.”

“It surprised us to see that even in a young population cognitive performance decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple.

Dr. Repple continues, “We knew how this might be important in an elderly population, which does not necessarily have good health, but to see this happening in 30-year-olds is surprising.”

“This leads us to believe that a basic level of fitness seems to be a preventable risk factor for brain health.”

The current study has many strengths, not least the extensive database of MRIs. Dr. Repple explains that “normally when you are dealing with MRI work, a sample of 30 is pretty good, but the existence of this large MRI database allowed us to eliminate possibly misleading factors and strengthened the analysis considerably.

However, because researchers carried out the tests at one point in time, it is not possible to see how fitness and cognitive ability changes over time. It is also not possible to say that becoming fitter causes a boost in cognitive ability.

Future studies will need to ask whether increasing an individual’s level of fitness also increases cognitive ability.

Also, by design, the current study only investigated healthy young people. How this interaction might be different in older populations or people with mental health conditions will require further work.

Taking previous studies into account, it is becoming increasingly clear that there are strong links between physical fitness and mental agility.

Physical fitness linked to better brain function

The largest and most detailed study of its type concludes that there are links between physical fitness and improved cognitive performance. The researchers also show that this boost in mental powers is associated with white matter integrity.

Over recent years, there has been a great deal of research into how bodily fitness might influence the mind.

For instance, studies have concluded that physical fitness can reduce the risk of dementia, relieve depressive symptoms, and more.

There is also evidence that physical activity boosts the cognitive performance of healthy individuals, people of different ages, and participants with cognitive impairments.

Similarly, some studies have shown positive links between physical fitness and changes in brain structure.

The authors of the latest study in this field, who published their findings in Scientific Reports, note that previous studies had certain limitations.

In some cases, for instance, they did not account for variables that could play an important role.

As an example, researchers could associate low levels of physical fitness with higher blood pressure. If a study finds that high physical fitness has links with cognitive abilities, scientists could argue that in fact, it is lower blood pressure that boosts cognitive power.

The same could apply for several factors that have links with fitness, such as body mass index (BMI), blood glucose levels, and education status.

Also, most studies concentrate on only one marker of mental performance at a time, such as memory.

As the authors of the current study explain, “studies investigating associations between [physical fitness], white matter integrity, and multiple differential cognitive domains simultaneously are rare.”

The latest experiment, carried out by scientists from University Hospital Muenster in Germany, attempts to fill in some of the gaps. Using a large sample of healthy people, the scientists retested the links between physical fitness, brain structure, and a wide range of cognitive domains.

They also wanted to ensure that they accounted for as many confounding variables as possible. Additionally, the scientists wanted to understand whether the link between cognitive ability and physical fitness was associated with white matter integrity.

White matter in the brain relays messages between disparate parts of the brain and coordinates communication throughout the organ.

To investigate, the researchers took data from the Human Connectome Project, which includes MRI brain scans from 1,206 adults with an average age of 28.8.

Some of these participants also underwent further tests. In total, 1,204 participants completed a walking test in which they walked as quickly as they could for 2 minutes. The researchers noted the distance.

A total of 1,187 participants also completed cognitive tests. In these, the scientists assessed the volunteers’ memory, reasoning, sharpness, and judgment, among other parameters.

Overall, the researchers showed that individuals who performed better in the 2-minute walking test also performed significantly better in all but one of the cognitive tasks.

Importantly, this relationship was significant even after controlling for a range of factors, including BMI, blood pressure, age, education level, and sex.

The researchers also associated this cognitive improvement with higher levels of fitness with improvements in the structural integrity of white matter. The authors conclude:

“With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.”

“It surprised us to see that even in a young population cognitive performance decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple.

Dr. Repple continues, “We knew how this might be important in an elderly population, which does not necessarily have good health, but to see this happening in 30-year-olds is surprising.”

“This leads us to believe that a basic level of fitness seems to be a preventable risk factor for brain health.”

The current study has many strengths, not least the extensive database of MRIs. Dr. Repple explains that “normally when you are dealing with MRI work, a sample of 30 is pretty good, but the existence of this large MRI database allowed us to eliminate possibly misleading factors and strengthened the analysis considerably.”

However, because researchers carried out the tests at one point in time, it is not possible to see how fitness and cognitive ability changes over time. It is also not possible to say that becoming fitter causes a boost in cognitive ability.

Future studies will need to ask whether increasing an individual’s level of fitness also increases cognitive ability.

Also, by design, the current study only investigated healthy young people. How this interaction might be different in older populations or people with mental health conditions will require further work.

Taking previous studies into account, it is becoming increasingly clear that there are strong links between physical fitness and mental agility.

Physical fitness linked to better brain function

The largest and most detailed study of its type concludes that there are links between physical fitness and improved cognitive performance. The researchers also show that this boost in mental powers is associated with white matter integrity.

Over recent years, there has been a great deal of research into how bodily fitness might influence the mind.

For instance, studies have concluded that physical fitness can reduce the risk of dementia, relieve depressive symptoms, and more.

There is also evidence that physical activity boosts the cognitive performance of healthy individuals, people of different ages, and participants with cognitive impairments.

Similarly, some studies have shown positive links between physical fitness and changes in brain structure.

The authors of the latest study in this field, who published their findings in Scientific Reports, note that previous studies had certain limitations.

In some cases, for instance, they did not account for variables that could play an important role.

As an example, researchers could associate low levels of physical fitness with higher blood pressure. If a study finds that high physical fitness has links with cognitive abilities, scientists could argue that in fact, it is lower blood pressure that boosts cognitive power.

The same could apply for several factors that have links with fitness, such as body mass index (BMI), blood glucose levels, and education status.

Also, most studies concentrate on only one marker of mental performance at a time, such as memory.

As the authors of the current study explain, “studies investigating associations between [physical fitness], white matter integrity, and multiple differential cognitive domains simultaneously are rare.”

The latest experiment, carried out by scientists from University Hospital Muenster in Germany, attempts to fill in some of the gaps. Using a large sample of healthy people, the scientists retested the links between physical fitness, brain structure, and a wide range of cognitive domains.

They also wanted to ensure that they accounted for as many confounding variables as possible. Additionally, the scientists wanted to understand whether the link between cognitive ability and physical fitness was associated with white matter integrity.

White matter in the brain relays messages between disparate parts of the brain and coordinates communication throughout the organ.

To investigate, the researchers took data from the Human Connectome Project, which includes MRI brain scans from 1,206 adults with an average age of 28.8.

Some of these participants also underwent further tests. In total, 1,204 participants completed a walking test in which they walked as quickly as they could for 2 minutes. The researchers noted the distance.

A total of 1,187 participants also completed cognitive tests. In these, the scientists assessed the volunteers’ memory, reasoning, sharpness, and judgment, among other parameters.

Overall, the researchers showed that individuals who performed better in the 2-minute walking test also performed significantly better in all but one of the cognitive tasks.

Importantly, this relationship was significant even after controlling for a range of factors, including BMI, blood pressure, age, education level, and sex.

The researchers also associated this cognitive improvement with higher levels of fitness with improvements in the structural integrity of white matter. The authors conclude:

“With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.”

“It surprised us to see that even in a young population cognitive performance decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple.

Dr. Repple continues, “We knew how this might be important in an elderly population, which does not necessarily have good health, but to see this happening in 30-year-olds is surprising.”

“This leads us to believe that a basic level of fitness seems to be a preventable risk factor for brain health.

The current study has many strengths, not least the extensive database of MRIs. Dr. Repple explains that “normally when you are dealing with MRI work, a sample of 30 is pretty good, but the existence of this large MRI database allowed us to eliminate possibly misleading factors and strengthened the analysis considerably.”

However, because researchers carried out the tests at one point in time, it is not possible to see how fitness and cognitive ability changes over time. It is also not possible to say that becoming fitter causes a boost in cognitive ability.

Future studies will need to ask whether increasing an individual’s level of fitness also increases cognitive ability.

Also, by design, the current study only investigated healthy young people. How this interaction might be different in older populations or people with mental health conditions will require further work.

Taking previous studies into account, it is becoming increasingly clear that there are strong links between physical fitness and mental agility.

Physical fitness linked to better brain function

The largest and most detailed study of its type concludes that there are links between physical fitness and improved cognitive performance. The researchers also show that this boost in mental powers is associated with white matter integrity.

Over recent years, there has been a great deal of research into how bodily fitness might influence the mind.

For instance, studies have concluded that physical fitness can reduce the risk of dementia, relieve depressive symptoms, and more.

There is also evidence that physical activity boosts the cognitive performance of healthy individuals, people of different ages, and participants with cognitive impairments.

Similarly, some studies have shown positive links between physical fitness and changes in brain structure.

The authors of the latest study in this field, who published their findings in Scientific Reports, note that previous studies had certain limitations.

In some cases, for instance, they did not account for variables that could play an important role.

As an example, researchers could associate low levels of physical fitness with higher blood pressure. If a study finds that high physical fitness has links with cognitive abilities, scientists could argue that in fact, it is lower blood pressure that boosts cognitive power.

The same could apply for several factors that have links with fitness, such as body mass index (BMI), blood glucose levels, and education status.

Also, most studies concentrate on only one marker of mental performance at a time, such as memory.

As the authors of the current study explain, “studies investigating associations between [physical fitness], white matter integrity, and multiple differential cognitive domains simultaneously are rare.”

The latest experiment, carried out by scientists from University Hospital Muenster in Germany, attempts to fill in some of the gaps. Using a large sample of healthy people, the scientists retested the links between physical fitness, brain structure, and a wide range of cognitive domains.

They also wanted to ensure that they accounted for as many confounding variables as possible. Additionally, the scientists wanted to understand whether the link between cognitive ability and physical fitness was associated with white matter integrity.

White matter in the brain relays messages between disparate parts of the brain and coordinates communication throughout the organ.

To investigate, the researchers took data from the Human Connectome Project, which includes MRI brain scans from 1,206 adults with an average age of 28.8.

Some of these participants also underwent further tests. In total, 1,204 participants completed a walking test in which they walked as quickly as they could for 2 minutes. The researchers noted the distance.

A total of 1,187 participants also completed cognitive tests. In these, the scientists assessed the volunteers’ memory, reasoning, sharpness, and judgment, among other parameters.

Overall, the researchers showed that individuals who performed better in the 2-minute walking test also performed significantly better in all but one of the cognitive tasks.

Importantly, this relationship was significant even after controlling for a range of factors, including BMI, blood pressure, age, education level, and sex.

The researchers also associated this cognitive improvement with higher levels of fitness with improvements in the structural integrity of white matter. The authors conclude:

“With the present work, we provide evidence for a positive relationship between [physical fitness] and both white matter microstructure as well as cognitive performance in a large sample of healthy young adults.”

“It surprised us to see that even in a young population cognitive performance decreases as fitness levels drop,” says lead researcher Dr. Jonathan Repple.

Dr. Repple continues, “We knew how this might be important in an elderly population, which does not necessarily have good health, but to see this happening in 30-year-olds is surprising.”

“This leads us to believe that a basic level of fitness seems to be a preventable risk factor for brain health.”

The current study has many strengths, not least the extensive database of MRIs. Dr. Repple explains that “normally when you are dealing with MRI work, a sample of 30 is pretty good, but the existence of this large MRI database allowed us to eliminate possibly misleading factors and strengthened the analysis considerably.”

However, because researchers carried out the tests at one point in time, it is not possible to see how fitness and cognitive ability changes over time. It is also not possible to say that becoming fitter causes a boost in cognitive ability.

Future studies will need to ask whether increasing an individual’s level of fitness also increases cognitive ability.

Also, by design, the current study only investigated healthy young people. How this interaction might be different in older populations or people with mental health conditions will require further work.

Taking previous studies into account, it is becoming increasingly clear that there are strong links between physical fitness and mental agility.

Exercise: 7 benefits of regular physical activity

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic Staff

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

  • Stroke
  • Metabolic syndrome
  • High blood pressure
  • Type 2 diabetes
  • Depression
  • Anxiety
  • Many types of cancer
  • Arthritis
  • Falls

It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7.

Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

The bottom line on exercise

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends:

  • At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
  • Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.

Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week.

Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.

May 11, 2019

Show references

  1. AskMayoExpert. Physical activity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2019.
  2. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed Dec. 4, 2018.
  3. Gilani SRM, et al. The effects of aerobic exercise training on mental health and self-esteem of type 2 diabetes mellitus patients. Health Psychology Research. 2019;7:6576.
  4. Peterson DM. Overview of the benefits and risks of exercise. http://www.uptodate.com/home. Accessed July 2, 2013.
  5. Nazarpour S, et al. Sexual function and exercise in postmenopausal women residing in Chalous and Nowshahr, Northern Iran. Iranian Red Crescent Medical Journal. 2016;18:e30120.
  6. Simon RM, et al. The association of exercise with both erectile and sexual function in black and white men. Journal of Sexual Medicine. 2015;12:1202.
  7. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. April 30, 2019.
  8. Moore SC, et al. Association of leisure-time physical activity with risk of 26 types of cancer in 1.44 million adults. JAMA Internal Medicine. 2016;176:816.

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90,000 Influence of fitness on human health Text of a scientific article in the specialty “Health Sciences”

The impact of fitness on human health

Gibadullina Alina Ravilievna

3rd year student

Faculty Institute of National and World Economy Samara State Economic University

m.Samara

e-mail: [email protected]

Gibadullina Alina Ravilevna

Student 3 term

Faculty of Institute of national and world economy Samara state University of Economics

Samara

e-mail: alinaaaaa2508 @ mail. ru

Marina Nikolaevna Nalimova

Specialist

Samara State Economic University

Samara

e-mail: [email protected]

Nalimova Marina Nikolaevna

Samara state University of Economics

Samara

e-mail: pmn-marina @ yandex.ru

Abstract.

The article examines the reasons for people doing fitness, the impact of fitness on the human body and, separately, on the health of men and women, and also analyzes the number of fitness clubs in Russia.

Annotation.

The article discusses the reasons for people’s fitness, the impact of fitness on the human body and separately on the health of men and women, as well as analyzed the number of fitness clubs in Russia.

Keywords: fitness, health, healthy lifestyle, training, diseases.

Key words: fitness, health, healthy lifestyle, exercise, disease.

The popularity of a healthy lifestyle has been growing in Russia over the past few years. Everyone strives to play sports, eat right and take care of their health.

The relevance of the study is due to the fact that in our society it is becoming more and more popular to be a healthy, beautiful and prosperous person. But, unfortunately, the pace of life of a modern person is very fast and a person is often unable to adhere to a healthy lifestyle. A noisy metropolis, a hectic pace of life, a bad mood and unreasonable excitement – all this leads to a violation of the natural balance of our body. People become more irritable, tired, get sick more often and become nervous. And here it is fitness that helps our body (translated from English means “health, keeping the body in shape”). Indeed, even small but regular exercise is beneficial for our body.It is especially pleasant to note that no extra effort is required for fitness, everyone can very well choose the type of exercise that suits them. Even daily one-hour walks (whether it be a walk in a large park, in the forest or in a small square) strengthens our body, cardiovascular and respiratory systems and helps to improve our mood.

The purpose of the study is to identify the impact of fitness classes on human health.

Research Objectives:

1.consider the main reasons for doing fitness;

2. to reveal what influence sport has on the human body.

3. To consider how sports loads affect the health of women and men.

Fitness. This word in the modern world will surprise no one. Nowadays, more and more people choose fitness as their main physical activity.But still, what is fitness and why do we need it? Physical fitness is almost a science that studies the motor system of our body, and also helps to develop a person’s abilities. What is the impact of fitness on health, consider below.

The original fitness goal is to increase your body’s endurance and strength. All this should happen due to the accumulated energy, as well as plastic substances, so that a person feels comfortable both physically and psychologically.

Many fitness centers now offer programs that promote the health of the human body. Wellness exercise programs are aimed not only at improving physical fitness, but also at reducing the risk of cardiovascular disease.

However, you must inform your trainer of your fitness level before starting classes. It is also necessary to warn if you have diseases: cardiovascular, asthma and others.This is important for developing a training plan and determining the degree of recharging of the body.

The purpose of visiting fitness clubs is different for everyone. According to the Wellness Academy of Health, motives

consumption of fitness services is distributed as follows – fig. 1:

Figure 1. Motives for visiting fitness clubs

As you can see from Figure 1, the main goal is to maintain physical fitness, but not an unimportant goal is to get rid of negativity.

The positive effects of fitness on human health are also felt during home workouts. If you are a beginner, you should start with gradual loading and simple exercises. For example, walking or jogging is a very good exercise for beginners. But this exercise should be started at short distances and without exertion. In the future, weights can be used, for example, with dumbbells, but gradually.

Training can be carried out 3 times a week.It’s enough. After a while, as your body gets used to the exercise, you can move on to more intense workouts such as aerobics. The choice of the program largely depends on the goal of training, which may be: health improvement; losing weight; strengthening muscles; flexibility development / stretching.

Thus, almost everyone starts to consume more food with age and, as a rule, moves less. This leads to the fact that it gradually accumulates fat and muscle is lost over time. According to some statistics, after 35 years, a person who lives a less active physical life loses about 5% of muscle fibers every ten years. By being in good physical condition, combined with a diet, your muscle mass will gradually increase and excess fat will disappear. You prevent and protect your body from various forms of cancer.

There have been many studies that have examined the effects of fitness in men.The studies took into account different criteria: the age of the subjects, their weight, bad habits, etc. When the studies were completed, it became clear that people who exercise regularly are 39% less likely to develop lung cancer than those who can. do a more sedentary lifestyle.

Of course, fitness is good for women as well. Leisure time fitness can help lower your risk of breast cancer – and that’s not fiction. These are experimental results presented by researchers at the Dutch Cancer Institute. Therefore, if you practically do not exercise because of your work, you should spend at least half an hour a day in brisk walking lessons, as well as doing intense intensive work for one hour or more per hour. week.

There are many fitness clubs in the cities and you can start your workout today. In the club you will receive the help of an instructor. Together you can choose the desired scheme or even the training system.

According to the international sports organization IHRSA, by the end of 2018 there were more than 4.5 thousand fitness clubs in Russia, attended by more than 2.5 million.of people. But, as in many other spheres, the leaders remain the capitals – Moscow and St. Petersburg.

Figure 2. The number of fitness clubs according to 2GIS data

The market for fitness services in the capital is close to Western standards in terms of development and trends. There is very strong competition here, and the crisis only aggravates the situation.

To summarize the above, we can say that fitness is suitable for people with various forms of physical fitness, as well as for people with physical curvature and thinness.

Fitness has a huge spectrum of action, both on the human body and on his mind, mind. Today we talked about definitions of suitability such as:

1. Maintaining a healthy lifestyle and maintaining the health of the body

2. Designed by a wide variety of experienced professionals to achieve maximum results

3.Correct weight loss

4. A peculiar philosophy of life

5. Suitable for each of us

Fitness carries many useful qualities: from changes in the physical condition of a person to his mind and thinking. And this is only part of all the concepts and properties of fitness. It is important to understand that physical fitness is not associated with the intake of chemicals that disrupt the functioning of internal organs.On the contrary, training on simulators is a great way to prevent a number of diseases: atherosclerosis; diabetes; osteochondrosis; hypertension; phlebeurysm; ischemia; vascular diseases; nervous disorders; obesity.

Thanks to good physical condition, the functioning of the circulatory, nervous, digestive and respiratory systems of the body improves.

The fitness industry in Russia has great potential.The trend towards promoting healthy lifestyles evokes interest in sports among more than 60% of the country’s population.

List of used literature:

1. Nazarova, EN Healthy lifestyle and its components. Nazarova, Yu.D. Zhilov. – M .: Academy, 2016 .– 256 p.

2. Yakuba, Anna Healthy Lifestyle Diary. Gymnastics, nutrition, fasting, cleansing / Anna Yakuba.- M .: Peter, 2016 .– 272 p.

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Getting Taller: Making the Body Grow

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90,000 Health Benefits of Fitness: How Exercises Help

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Updated December 25, 201790,000 Fitness. Articles and useful materials on the topic “Fitness”

Children are very active and restless, which is why parents try to direct the flow of their energy in the right direction, sending them to all kinds of sections and circles. And one of the modern solutions for children is group fitness classes in order to work out all muscle groups and increase immunity. Such classes are absolutely safe and are carried out with the expectation of the weight and age category of a small athlete.Fitness for children means working in a friendly team without violence and coercion, in and …

Polar fitness bracelets lead the market for smart gadgets, and are the most popular among people leading a healthy lifestyle. Why exactly Polar, and not other equally well-known brands? Let’s try to figure it out ….

So, if you have decided to start a healthy lifestyle, then it is better to start with personal training.Fitness experts say that this is the only way you can achieve the desired result. For beginners, experience with a coach is also important in that it protects them from injury …

To avoid excruciating pain for aimlessly spent hours of training, check if you are making these mistakes …

Cases for iPhone 6 are of high quality and excellent performance.These accessories provide reliable protection for the surface of the device panel ….

Due to the physiological characteristics and hormonal background in women, fat accumulates on the legs and in the thighs. Getting rid of such fatty deposits can be quite difficult, especially if other parts of the body do not need to lose weight. If you are really in the mood to get slender legs and tone your calves and trouble, then you should think about changing your usual diet and exercise regularly……

It is well known that high physical activity contributes to weight loss. In movement, the body spends more energy, which means it burns extra calories. Hiking and proper walking can contribute to weight loss. Walking is a natural way of human movement ……

An effective fitness program for the recovery of the whole body was developed by Joseph Pilates in the early twenties.These exercises are aimed at strengthening the body and building muscle mass. Pilates has some similarities with yoga and tai chi, which are based on the following principles: concentration, balance, breath control and natural body movements …

Workouts “LFK Healthy spine” in the fitness center “Volga Sport” are conducted by physicians of physiotherapy exercises. These workouts are aimed at strengthening the main “corset” muscles that hold our spine in the correct position, as well as improving the mobility of the spine and joints.It is recommended to attend training sessions “Exercise therapy healthy spine” regularly ……

For many, health is associated with good physical shape and a fit body, so in pursuit of the ideal, people go to sports clubs. Modern fitness clubs are overflowing with a variety of simulators, and experienced instructors are constantly improving their training technique. Perfect bodies are featured in healthy lifestyle magazines……

90,000 Useful articles on fitness, nutrition and training – Newyorkfitspo.ru

Here I share my knowledge on how to help the body to be beautiful, healthy and functional through movement and balanced nutrition!

Healthy Fitness School Blog

Victoria Borovskaya

Fitness therapist, movement expert

90,000 Fitness Articles – Valentin Fitness Center

  • Weight loss fitness: how effective is it for losing weight?

    It should be understood that physical activity is primarily aimed at a health-improving effect.But due to the fact that during the performance of special exercises, calories inevitably begin to be consumed. This is exactly what contributes to weight loss. At the same time, if you intend to use fitness for weight loss, then your weight loss will occur during the training itself, and after their end due to the exterminated metabolism in the body.

  • Fitness for beginners: 10 helpful tips

    It is important to set aside time for sports.After all, this will be the key to health and well-being. How to find this time and stick to the schedule? The article provides helpful tips on this matter.

  • Five Reasons for Fitness

    Do you want to be full of strength and energy, feel great and spend time with your loved one interesting, and not just in front of the TV lying on your favorite sofa? If your answer to these questions is yes, then we will tell you about five benefits of fitness that you might not have known at all.

  • Warm-up at the workplace.

    Warm-up at the workplace – that’s what will save us from apathy, and our body from ossification!

  • Fasting days and cleansing the body

    Proper nutrition is one of the foundations of a healthy lifestyle. However, it is far from always possible to adhere to a balanced diet, giving up sweets, fried pork and sausages.And what to say about multi-day diets, which require truly amazing willpower and burning motivation! However, there is a sparing option – fasting days, which almost everyone can do.

  • TOP 7 Myths about “rocking chair”. How to avoid mistakes at the beginning

    Perhaps everyone who comes to the gym to become stronger, healthier and more beautiful is subject to the influence of various myths and misconceptions.If you do not get rid of them in time, as a result, you may not get the desired result, be disappointed in the “rocking chair” and stop practicing. Today we will analyze the most common myths and mistakes.

  • How to lose weight

    In fact, the answer is correct: diet and fitness. And you need to start with a diet rather. The choice of nutritional strategy and tactics should be made by a specialist – dietitian.It is good if this is a sports doctor, since he will be able to take into account the factors influencing the selected physical activity.

  • Sports nutrition for weight loss

    Many articles are devoted to the problem of losing weight, the Internet is replete with advice on how to quickly lose weight, how to find the desired forms, what diets to follow. However, for a lasting result for a long time, you also need sports nutrition for weight loss.

  • Foods containing vitamins and minerals

    Want to get all the nutrients you need naturally? We offer the finest foods that contain the 20 most important nutrients.

  • 90,000 Fitness and healthy living – Articles

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    views: 1300

    A magical pass to the world of health!

    When a person reaches the age of 40-60, the understanding comes that health is not just a sound or a word, but a “magic pass” to the world of opportunities and the future! In adulthood, many people realize the value of health and that they are responsible for their health to family, friends and partners.M. Bulgakov noted in his work: “… a person is mortal, but the most unpleasant thing is that he is suddenly mortal.”

    views: 1153

    It’s great to be healthy

    Five years ago, within the framework of the national project “Health” and the target program “Formation of a healthy lifestyle for citizens of Russia” throughout the country, including in Chelyabinsk, health centers were opened, where anyone can undergo a primary diagnostics and assess your health.

    views: 2125

    To be healthy is to be successful

    Most of us know little about restorative and rehabilitative medicine. In fact, this is a very capacious direction in the health care system – from self-improvement to specialized and high-tech medical rehabilitation.

    views: 1334

    Eh a bathhouse, a bathhouse!

    In Russia, they traditionally liked to take a steam bath.It was there that our ancestors treated their ailments and ailments. The main advantages of the bath are hygiene and hardening. Under the influence of moist heat, heat transfer decreases, blood circulation increases, and the internal body temperature rises. As a result, the body’s metabolism is activated. During an hour in the bath, sodium salts, chlorides, lactic acid, urea and many other toxic metabolic products come out along with sweat.

    views: 1312

    Summer without allergies

    All of us are now in anticipation of warmth and sunny days.However, for many people, this season is clouded with anxiety: how will the upcoming spring and summer affect their health?

    views: 1255

    Be ready to become healthy

    The most precious thing for a person is life. It will be long and happy if you take care of your health. Health has been proven to be directly related to lifestyle. A healthy lifestyle contributes to the preservation, strengthening and restoration of health.

    views: 7291

    Kinesiological gymnastics

    Physiotherapy exercises often go through pain, through “I can’t do it and won’t do it.” I have to overcome painful reactions. This can turn the patient away from classes. But the musculoskeletal system, designed for support and movement, cannot be cured with rest, pills and operations. Health is the work of the patient himself!

    views: 6039

    What is exercise therapy?

    Most people are known for exercise therapy for some specific elements.Most often, this is massage, which, if it can be attributed to physical exercises, then only to passive ones, and therapeutic exercises for scoliosis and osteochondrosis. In fact, it is difficult to find such diseases where physiotherapy exercises are not used.

    views: 2065

    To the “Forest Fairy Tale” for health, beauty, bliss …

    Whoever has ever visited the sports and recreation complex “Lesnaya Skazka”, which is located in the reserved Etkul region, the most beautiful Ural corner, just 40 km from the city of Chelyabinsk, will always have in the heart and a blue water circle framed by a pine forest, the most picturesque, always calm lake Borovushka, and the purest air, in which a thick, viscous smell of pine resin freezes on a hot day…

    views: 2134

    Regime of the day

    Vedic culture brings to humanity not only philosophical and spiritual knowledge, but also reveals information on how to maintain health, longevity and get rid of diseases. The wise men of the East are successfully using the knowledge accumulated over the centuries to this day.

    views: 7695

    The spine is the vital core of your body

    For most people without medical education, the structure of their own body remains a mystery until the moment when such ignorance leads to the development of the disease.Then the person learns that in addition to the head, arms and legs, he has other vital organs, and is taken to treat the disorder that has arisen. But, as we all know, a disease is always easier to prevent than to cure.

    views: 1299

    Healthy lifestyle in Russian

    If you conduct a survey on the topic “What is more important – health or money?”, Then for sure the answer “health” will be one hundred percent.If you put the question differently: “What do you do for your health every day?”, Then the answers are unlikely to sound as cheerful. Because, as a rule, health is taken for granted, and people begin to take care of it when there is a lack of it.

    89002 views: 3168

    Women’s bodybuilding and steroids

    Often, many approaching the mirror are disappointed: sluggish, not knowing even a minimal load, muscles, accumulated fat, thighs that are heard.And how do you want to look like a Greek goddess and catch admiring glances on yourself, and for men to roll their necks when you walk by ?! But how to do that?

    views: 1789

    Secrets of beautiful posture and graceful movements.

    Most of the ailments caused by poor posture are associated with the condition of the muscles surrounding the spine, pelvis, knee joints, lower legs and shoulder girdle. In addition, the respiratory function is impaired.Slouching is also typical of mental depression. In these people, the muscles freeze from tension in this position – “looking at the ground.” They need to learn to relax. Posture should be monitored for neurological disorders and orthopedic diseases.

    views: 1482

    Fat burning workouts.

    Thinking about their extra pounds, most people immediately decide to start playing sports, so that one day, standing on the scales, feel like a slim and healthy person.