Exercise Prevents Spending Calories on Fat Storage and Ot...

The reason for that is because exercise causes stress and that stress turns on a whole raft of beneficial effects. And there are really two kinds of this stress. Now, the first kind is energetic stress. Like I went for a run this morning, I spent probably about 500 calories running and I can only do so many things with the calories my body has. And if I spend 500 extra calories exercising, that means I'm not gonna spend 500 calories on other activities that my bother body might engage in. An...

 Exercise Creates Structural Stress

Now, the other kind of stress Structural stress from activity that physical activity cause is structural stress. Now, when I was running this morning, for example, my mitochondria were generating all kinds of ATP to fuel my body, but my mitochondria were also spewing out all kinds of reactive oxygen species, which cause widespread damage throughout my body. I was getting mutations in my DNA, those that damage is causing my telomeres at the end of my chromosomes to shorten its damaging cells. ...

 Why Humans Evolved to be Active

Humans of all to be much more physically active than our ape ancestors. Typical chimpanzee walks maybe two to three kilometers a day, and they take maybe what, three, 4,000 steps a day. A typical hunter-gatherer takes about 15 to 20,000 steps a day. Per kilo hunter-gatherers spend about twice as much energy per kilo on being physically active per day than our ape cousins. And importantly, that physical activity occurs as we age, right? So Americans are pretty inactive, as we all know. A typ...

 Diaphragm Exercises Reduce Blood Pressure

"The muscles we use to breathe atrophy, just like the rest of our muscles tend to do as we get older," explains researcher Daniel Craighead, an integrative physiologist at the University of Colorado Boulder. To test what happens when these muscles are given a good workout, he and his colleagues recruited healthy volunteers ages 18 to 82 to try a daily five-minute technique using a resistance-breathing training device called PowerBreathe. The hand-held machine — one of several on the market ...

 Exercise Meaningful in Having Good Mental Health

In this cross-sectional study, we analysed data from 1 237 194 people aged 18 years or older in the USA from the 2011, 2013, and 2015 Centers for Disease Control and Prevention Behavioral Risk Factors Surveillance System survey. We compared the number of days of bad self-reported mental health between individuals who exercised and those who did not, using an exact non-parametric matching procedure to balance the two groups in terms of age, race, gender, marital status, income, education l...

 Exercise Releases Brain-Healthy Proteins

We all know that exercise is important for a strong and healthy body. Less appreciated is that exercise seems also to be important for a strong and healthy mind, boosting memory and learning, while possibly delaying age-related cognitive decline [1]. How is this so? Researchers have assembled a growing body of evidence that suggests skeletal muscle cells secrete proteins and other factors into the blood during exercise that have a regenerative effect on the brain. Now, an NIH-supported study...

 Physiological Decline in the Body When You Stop Exercising

...regular endurance exercise leads to four major consequences: Increased ability of the heart to eject blood increased ability of the blood vessels to send blood to where blood is needed Increased number of capillaries (the vessels that deliver oxygen and ‘food’ to the muscles) increased size and the number of mitochondria (the “power plants” of the cells). All these changes lead to the more efficient use of oxygen, as well as nutrients. [...] Pino considers a person who can run...

 Exercise "Sweet Spot" for Extending Lifespan

They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death. But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent. Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised. The sweet s...

 Ideal Amount of Exercise for Longevity

People who got some exercise, but not enough to meet the physical activity recommendations were still 20 percent less likely to die over a 14-year period than those who did not do any physical activity. (The recommendations say to do 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week.) People who engaged in the recommended level of physical activity saw even more benefit: They were 31 percent less likely to die during the study period, compared with those w...

 WHO Exercise Guidelines

In order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression: 1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. 2. Aerobic activity should be performed in bouts of at least 10 minutes duration. For addit...