Health Benefits Of Regular Cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
- increased cardiovascular fitness
- prevention or management of disease
- reduced anxiety and depression.
It May Help You Remember
Aerobic exercise like walking, jogging, or gardening may help your brainâs hippocampus the part thatâs linked to memory and learning grow. It also might slow the shrinking of your hippocampus that can lead to memory loss as you get older.
Some studies suggest the regrowth is stronger if you like the activity youâre doing. So find something you enjoy and get going.
What Should I Not Eat
A heart-healthy diet limits some nutrients. These include:
Sodium. Flavor foods with spices or no-salt seasonings instead of salt. Watch out for prepackaged foods, sauces, canned foods, and processed foods. They can all contain a high amount of sodium.
Saturated and trans fats. Saturated fats are found in fatty meats, poultry skin, whole-milk dairy, butter, lard, and coconut and palm oils. Trans fats are found in some desserts, microwave popcorn, frozen pizza, stick margarines, and coffee creamers. Look for the words partially hydrogenated oil on the food label.
Added sugar. Sweetened drinks, snacks, and sweet treats are the main source of added sugars in the United States. These include sodas, sweetened coffee and tea, energy drinks, cakes, pies, ice cream, candy, syrups, and jellies. Limit these types of foods and drinks.
Alcohol. Limit your intake of alcohol. Men should have no more than 2 drinks a day. Women should have no more than 1 drink per day. Too much alcohol can raise your blood pressure and cause you to gain weight. It can also contribute to or worsen heart failure in some people.
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Why Do You Need Aerobic Exercise
The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test . Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That’ll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute! How do they do it? They may have good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of mere mortals like the rest of us adapt to training too. Here’s how.
Reduces Risk Of Falls
One in three people over the age of 65 fall each year. Falls can lead to broken bones, and potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls. And if youre worried youre too old to start exercising, dont be. You have much to gain.
Results from a study on women ages 72 to 87 revealed that aerobic dance, for example, can reduce the risk of falling by promoting better balance and agility. The women worked out for an hour, 3 times a week, for a total of 12 weeks. The dance sessions included plenty of squatting motions, leg balance, and other basic gross motor tasks.
At the end of the study, the women in the control group performed significantly better on tasks like standing on one leg with their eyes closed. They also had better grip strength and reach, all important physical strengths that can protect the body from falls.
Be sure to talk to your doctor before starting a new workout routine, and start slow. Group classes can be a great way to safely exercise. The instructor can tell you if youre doing moves correctly and they can also give you modifications, if needed, to reduce your risk for injury.
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Protection Against Chronic Disease
Exercise, along with a healthy diet, is effective at preventing chronic acquired cardiovascular diseases for several reasons.;
About thirty minutes per day of cardiovascular exercise is recommended for most non-athletes who wish to maintain a healthy lifestyle. Too much exercise can be detrimental to the heart, but generally only in extreme cases in athletes with certain genetic predispositions. For example, some athletes may be at risk for cardiac hypertrophy from too much exercise over long periods of time and sudden cardiac death from exercising to the point that the hearts metabolic demands become too high, causing an arrhythmia.
The mammalian heart: Chronic exercise results in increased pumping efficiency, a greater filling capacity and greater responsiveness of the heart to increased energy demands.
The Best Exercises To Build Brain Health
According to the European Heart Journal Not all exercises are created equal .
This means that not all exercises have the same beneficial health outcomes.
Each exercise activates a different part of the body and brain, so there is no such thing as a one size fits all type of activity or exercise plan.
As Gadd highlights, the most effective anti-aging exercises are endurance and high-intensity interval training.
Much of the scientific community agrees that walking is one of the best and most accessible forms of physical activity, and gentle on the joints.
According to Dr. McGinnis , other forms of aerobic exercise that get your blood pumping might yield similar benefits.
If you are looking to target and enhance a specific element of brain health through exercise, the following list may come in handy:
- For brain fog and concentration: Yoga, tai chi, aerobic classes;
- For memory: aerobics, walking, and cycling;
- To improve blood circulation: cardio activities ;
- For stress and anxiety: yoga;
- And for depression: aerobic and resistance training.
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Using A Pedometer Or Activity Tracker
A pedometer is a small step-counting device, usually worn on a belt, that counts the number of steps you have taken, by sensing the motion of your body. There are also activity trackers that are worn like a watch and many apps are available for smartphones that use the phone’s accelerometer to measure steps. Many people find these devices to be useful tools to help motivate them when they are trying to increase their physical activity levels.
Measuring the number of steps you take on an average day can give you your baseline step count. A very sedentary person will take between 1,000-3,000 steps per day. However, most people are in the range of 4,000-6,000 steps per day.
About 30 minutes of brisk walking should be around 3,000 steps. So, a good target could be to add 3,000 steps to your baseline number and aim for this. You may want gradually to build up by increments of 500-1,000 steps. The magic number to aim for in the end is at least 10,000 steps per day. It is thought that if you can manage this, it will help to keep you fit and healthy.;
Incorporating Exercise Into Your Lifestyle
The total amount of exercise you engage in during a day matters more than whether or not you do it in a single session. Thats why small changes in your daily routine can make a big difference in your waistline.
Healthy lifestyle habits to consider include:
- walking or riding your bike to work or while running errands
- taking the stairs instead of the elevator
- parking farther away from destinations and walking the remaining distance
The average adult male who doesnt exercise requires approximately 2,200 calories a day to maintain his average weight. A female needs about 1,800 calories to maintain her weight.
The following list contains common activities and the approximate amount of calories burned per hour:
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The Importance Of Aerobic Activity
Aerobic exercise is an important aspect of living a healthy lifestyle. Running, biking, swimming, and even walking can provide people with a host of health benefits that can last their entire lives. Consistent aerobic exercise not only improves cardiovascular health and performance, but can help build stronger bones, improve your sleep, and even extend your life.; Older individuals stand to reap the most health benefits from aerobic exercise. As people age it is common for them to experience chronic lifestyle ailments which can severely limit their ability to live an active lifestyle. Poor heart health can make it difficult to do daily activities and chores, and weak bones can make once enjoyable things like going for a walk in the park potentially dangerous. While conditions such as cardiovascular disease, bone loss, and heart attacks are terrible problems facing older adults, these can all be mitigated through regular exercise.
In addition to these heart-healthy effects, high aerobic exercise can increase bone density. One study found that high intensity aerobic exercise in postmenopausal women ages 50 to 73 increased bone density in the hip by 2.2% over a 12 month period . Postmenopausal women are particularly vulnerable to dramatic bone loss which can hinder everyday living, and turn once relaxing activities into potentially dangerous tasks. This study only found this change if high impact exercises were used, such as stepping and jumping, though.
Keeping You Mobile And More Able To Live By Yourself
Regular physical activity throughout life can help to keep you more mobile as you get older. Still being mobile is one of the things that helps older people remain independent and able to live by themselves at home. As mentioned above, as you get older, flexibility and balance exercises are important to help reduce your risk of falling and becoming injured. If you are aged over 70, you are less likely to fall and be injured if you are regularly physically active.
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Improving Your Heart Health
To keep your heart healthy, the American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. If you aren’t currently exercising regularly, talk with your doctor about how to get started safely and setting personal goals. Because hypertension typically causes no signs or symptoms, it’s also important to have your blood pressure checked regularly.
Seek medical care right away if you experience an unusually fast or slow heart rate, or a pounding or irregular heartbeat — especially if accompanied by chest pain, dizziness, fainting or shortness of breath.
Reduced Risk Of Certain Health Problems
Regular aerobic exercise has been shown to reduce the risk of heart disease, high blood pressure, type 2 diabetes, colon cancer and breast cancer. It can lower blood pressure and improve your blood cholesterol by reducing the levels of LDL-cholesterol and increasing the amount of HDL-cholesterol . It can also reduce anxiety, stress and depression, as well as instilling a general sense of well-being. Regular aerobic exercise has even been shown to have the potential to increase your lifespan.
Low-impact aerobic exercise such as swimming is valuable for improving general health and fitness in people who have arthritis or other conditions that limit their ability to do weight-bearing exercise.
Importantly, whereas fitness tends to be quite specific, many health benefits can be gained from any form of aerobic exercise. Additionally, the health gains can be achieved from relatively moderate amounts of exercise moving from a lifestyle involving no exercise to one that involves some exercise can lead to substantial improvements in health.
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Increase Your Chances Of Living Longer
Science shows that physical activity can reduce your risk of dying early from leading causes of death, like heart disease and some cancers. This is remarkable in two ways:
What You Can Do
Dr. Bonner-Jackson offers these take-aways:
This article originally appeared in Cleveland Clinic Mens Health Advisor.
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What Are The Brain Function And Brain Activity During Exercise
There seems to be no end to the benefits of exercise. Research says it will improve brain function. But before that, lets find out first some brain activities going on while you are doing your exercise routine.
Humans need to move or else fall victim to what is often referred to as the sitting disease.
If the majority of your day is spent sitting, your overall health will suffer, it can lead to weight gain, heart disease, and other serious chronic illness;as you get older.
Lack of movement can lead to heart attack, stroke, and a general loss in quality of life in our senior years.
Everyone agrees that exercise is physically great for the body. However, did you know that exercise also has a wide variety of benefits for the human brain?
What exactly happens in our brains when we exercise to have such an impressive effect on our mental health?
How Much Do I Need
Building your endurance makes it easier to carry out many of your everyday activities. If youre just starting out on an exercise routine after being sedentary, dont rush it. If you haven’t been active for a long time, it’s important to work your way up over time.
Start out with 10-15 minutes at a time and then gradually build up. The AHA recommends that adults get at least 150 minutes of moderate to vigorous activity per week. Thirty minutes a day five days a week is an easy goal to remember. Some people will be able to do more. It’s important to set realistic goals;based on your own health and abilities.
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Is Aerobic Or Resistance Training Better For Fat Loss
So, aerobic and resistance exercise each have enough benefits to be heralded as a miracle drug by some medical groups.
But what if your specific goal is to;shed a few pounds of fat? Should you focus on aerobic or resistance training?
The answer is straightforward: aerobic. Read on to find out why.
Its true that resistance training that increases your skeletal muscle mass will boost your basal metabolic rate, causing you to burn a few more calories each day. But, the most substantial increase to your calorie burning;will be thanks to the exercise you do.
On the other hand, aerobic exercise;boosts the muscles fat-burning machinery, the mitochondria. It also burns;substantially more calories per session;than resistance exercise, and results in;study indicates RT had greater EPOC than steady state aerobic;so only HIIT was similar or greater.
Most importantly, if you have fat to lose,;aerobic is probably most efficient;for;both;visceral and subcutaneous fat loss.
Visceral fat is the nasty,;metabolically active fat;your body stores in your abdominal cavity, surrounding the internal organs. Its what you should care about if youre concerned about your;risk for cardiovascular disease, diabetes, or a host of other health problems. Subcutaneous fat is what your body stores just under the skin. Its more visible, but less detrimental to your health.
List Of Types Of Aerobics Classes
Step, funk-fusion, hip-hop, jazz, kick box, boot camp, cardio box…There are dozens of classes to choose from. They last anywhere from 30-60 minutes and vary in intensity. Here’s some advice for choosing classes:
The bottom line to equipment, classes, and videos is that if they get your heart rate elevated and keep it there, then it’s aerobic and it counts!
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What Type Of Exercise Should You Do
There is no single type of exercise that can take care of all your needs. In fact, to get the most benefits from your routine, you want a mix of activities during the course of a week. Otherwise, its like a diet consisting only of fruithealthful as far as it goes, but lacking a lot of the nutrients youll find in other foods, such as fish, vegetables, nuts, and whole grains.