Monday 20 January 2014

Brain Workout!


Not only is exercise good for you heart and muscles but it has been shown to improve your brain power as well. Multiple studies have shown that exercises improves brain function in realms ranging from learning to memory to problem solving. Exercise also seems to help minimize age-related cognitive decline in both humans and animals.

Exercise does this by enhancing the production of a protein called Brain-Derived Neurotrophin Factor (BDNF). This protein helps to increase the survival rate of neurons within the brain as well as stimulating the growth of neurons in sections of the brain that can grow new neurons. Finally, BDNF proteins also help enable the growth of new connections between neurons within the brain, the physical foundation of new learning.

So far, most research studies have looked at the beneficial effects of aerobic exercise (walking, running, swimming ect.) on the brain but there are new studies that seem to show beneficial effects of resistance training as well (weight-lifting). As little as one week of exercise has been shown to have beneficial effects on learning and memory.

Tips for Choosing The Right Physical Exercise


  • In general, anything that is good for your heart is great for your brain.
     
  • Aerobic exercise is great for body and brain: not only does it improve brain function, but it also acts as a "first aid kit" on damaged brain cells.
     
  • Exercising in the morning before going to work not only spikes brain activity and prepares you for mental stresses for the rest of the day, but also produces 
  • increases retention of new information, and better reaction to complex situations.
     
  • When looking to change up your work out, look for an activity that incorporates coordination along with cardiovascular exercise, such as a dance class.
     
  • If you like crunching time at the gym alone, opt for circuit work outs, which both 
  • quickly spike your heart rate, but also constantly redirect your attention.
     
  • Hitting a wall or mentally exhausted? Doing a few jumping jacks might reboot your brain.

Tuesday 7 January 2014

Having A Ball With New Years Resolutions!


Choosing the Right Exercise Ball for YOU!


With New Years over, many of us are turning to resolutions around getting in shape and healthy. That means exercise. For those exercising at home, the best piece of home gym equipment you can own for improving core stability is the stability ball, also called the exercise ball, balance ball or Swiss ball. 

Stability balls come in a variety of colors and sizes. Generally, certain colors pertain to the particular height of the ball. So, it is important not to make your decision on a exercise ball based on your favorite color but, on the correct size that accommodates your height.

If your stability ball is too small, your core center is not as active as it should be and you will have the tendency to lean forward if lifting weights while sitting on the ball. If you are positioned too high, then you are working at a much more unstable position. This is fine for some that would like more of a challenge but I would not recommend it for beginners or those who are lifting heavy weights. Just imagine rolling off the back of the ball with heavy weight in your hands.

Choosing the right stability ball for your workout is pretty simple. There are usually 3-4 sizes to choose from for heights ranging from 4 7 to 6 and taller. You can pick the correct size ball by checking the angle of your knees while seated in the middle of the inflated ball.

For example, while sitting on the ball, your hips and knees should be close to parallel with the floor (at a 90 degree angle). If you do not have access to an already inflated stability ball or you are ordering online, you can check your seating position by squatting with your back against a wall and lowering down until your knees are at a 90 degree position. Mark the wall and measure the height that you need.

Here’s a handy chart for you:

Stability Ball Size Chart:


User’s Height Ball Diameter
> under 410 16 or 42cm
> 4
11 – 54 21 or 55cm
> 5
5 – 511 25 or 65cm
> 6
and taller 29 or 75cm
 
Order the correct size ball and don’t waste money on one that is too big or too small. A good stability ball should pump up firm and not feel flimsy or mushy while sitting on it. These fun exercise balls are made of PVC and are burst resistant. If you are using weights on your ball, it is usually better to use a “slow deflate” ball. These “slow deflate” balls, will slowly deflate in the event of a puncture.

Tuesday 17 December 2013

The Science of Napping


A week from now, as you recline in your easy chair, kicking back for a much-anticipated nap after a hearty plate of turkey and stuffing, you may find it useful to know that not only does that cat nap you're about to take feel good, it's actually doing your body good as well!

In a world consumed with work and activities, our society often looks at napping as a sign of laziness.

Scientific studies, however, find napping to have numerous health and mood benefits as well a contributing to improved performance.   

Several studies have shown naps improve reaction time, mental accuracy, energy and overall mood.

Not all naps are equal however. 

Naps between 3-5pm seem to fit best with our normal circadian rhythm, while naps between 7-9pm often interfere with our regular sleep schedules.

Naps of 10-30 minutes of duration seem to provide good benefits without as many of the potential side effects such as night-time sleep disturbance and the drowsy feeling upon waking up (what researchers refer to as sleep inertia).   

Long naps may also leave people in poorer moods after waking.

Regular nappers also tend to receive a greater benefit from naps than those who nap infrequently.

So this holiday season, find time to treat your body and your mind to a little extra R&R, and take a nap. 

Happy holidays!


REFERENCE:
 

Curr Opin Pulm Med. 2006 Nov;12(6):379-82. Good sleep, bad sleep! The role of daytime naps in healthy adults.  Dhand R, Sohal H.