5 Ways Your Brain Benefits From Physical Exercise

Throughout the years, much research has suggested that exercise can encourage excellent physical and mental health. Even though movement is also referred to as medicine for the mind, most of us do not completely understand the ways in which the brain can benefit from exercise. The key is to have a daily exercise routine that is not too rigorous because engaging in strenuous activity can actually damage your memory circuits. Here are the five main advantages of exercising to improve your brain health at aged 50 and over. 

Improves Mood
Exercise has long been shown to improve mood by reducing the symptoms of anxiety and depression. When you exercise regularly, the body increases the production of endorphins, serotonin, and dopamine. These brain chemicals are crucial to maintaining a happy mood. The absent of these brain chemicals may result in depression and anxiety, which can ultimately lead to memory problems, concentration issues, and low energy levels. One study performed by researchers at Duke University concluded that those who engaged in frequent physical activity improved their moods just as much as people who are regularly taking the prescription drug Zoloft. 

Reduces Stress

When your body produces more endorphins, you are likely to be less stress. Therefore, people who exercise often may experience less stress than sedentary individuals. Studies have indicated that regular physical activity can significantly lower cortisol levels. This stress hormone has also been linked to forgetfulness and slow/irrational thinking, so low levels of cortisol may actually improve memory as well as decrease stress. The next time that you feel overwhelmed by the day-to-day activities, simply engage in activities with movement to put your mind at ease. A few examples of great activities include yoga, dancing, walking, running, and more. 

Enhances Cognitive Function
Many researchers have found that regular exercise is essential for optimal cognitive capabilities. In order to function to your fullest potential, the brain requires certain chemicals and a constant supply of oxygen. Physical activity promotes healthy blood vessels that are able to deliver these chemicals and oxygen to the brain properly. The result is the ability to think faster, remember information, and concentrate longer. In general, exercisers of any age can enjoy these benefits of great cognitive function. 

Stimulates Brain Growth

Since the production of new brain cells tend to decrease as we age, it's important that we exercise to increase brain volume. Known as the hippocampus, this part of the brain can grow in size with frequent exercise. The hippocampus is the area of the brain where memory and learning is processed. Additionally, Brain-derived neurotrophic factor or BDNF is often produced when physical activity has improved. BDNF is responsible for the stimulation of brain cells. In fact, an increase in cardiovascular fitness will generate more brain cells that may be able to slow signs of aging by providing the brain with oxygen. 

Provides Energy

Frequent physical activity like short walks and jogs can increase the production of mitochondria. These cellular structures provide our muscles and our brains with energy. As a result, those who exercise tend to be more productive then their sedentary peers. This is especially true in the workplace where regular exercisers often have the best time management skills and great work performance. Even simple activities like washing dishes, vacuuming, and stepping up the stairs can produce more energy on a cellular level. 

Not only is exercise a great way to get in shape, build strong bones, and improve nightly sleep, your brain can also greatly benefit from the activity. Optimal brain health will drastically decrease the chances of memory problems as we age.

Importance of Staying in Shape as Moms to Be

A mom to be has a lot on her plate. She has to think about the little bundle that is on its way by getting the nursery ready, having the appropriate safety gear, preparing a birth plan, and choosing a name. Along with thinking about the best schools and pediatricians, a new mom has little time to think about her own health and fitness. However, the life of her newborn child is entirely dependent upon mom being as healthy as possible.

It may be difficult, but moms to be should continue to exercise throughout the pregnancy. Daily workouts increase blood flow, allowing for less stress, a healthier heart, and better sleep. However, when it comes to pregnancy, not all workouts are created equally. It is important for all pregnancy women to discuss any activity with their physicians when creating a safe workout plan.

Stretching and Yoga

Stretches are generally thought to be the best exercise for pregnant mothers. Simple stretches can strengthen bones, ease nerves, and lessen tension. Stretching can also help with pain relief, particularly for those women who suffer from sciatica. Yoga is thought to be an ideal activity for moms to be. Pregnant women can achieve physical and mental well-being when they practice gentle breathing exercises along with yogic poses. Pilates is another good choice that combines stretching with controlled movements that increase muscle strength, toning, and stamina.

Cardio During Pregnancy Cardiovascular activity aids a pregnant woman by allowing a continuous flow of blood to reach the fetus. Regular cardio can prepare women for childbirth by making the delivery easier, giving her a stronger heart, and helping the unborn child to be healthier. Some moms choose not to take part in cardio due to worries over safety of the activity. Good choices for this type of activity include cycling and walking. Water aerobics and swimming are excellent if weather allows. Generally, cardiovascular activities are safe as long as the mother to be does not allow her heart rate to become overly elevated. Likewise, she should make sure to warm up and cool down properly in order for joint tear prevention and to avoid muscle or ligament strains.

Strength Training in Pregnancy Pregnancy does not mean that a woman has to stop strength training. However, it may mean that she should avoid activities that are overly strenuous. Lifting hand weights, doing leg extensions, and practicing a seated chest-press are all fine choices. Most physicians recommend that pregnant women avoid lying on their back or doing stomach crunches. Instead, women should practice the plank pose, which strengthens abdominal muscles without causing harm to the unborn child. Other excellent strengthening activities include squats, wall push-ups, and lunges.

Other Benefits of Physical Activity Moms to be don't just improve their physical health when they workout. They feel better as well. Physical activity can reduce constipation, improve posture, relieve backaches, and help moms to look good, too. Kegel exercises are some of the most important that pregnant women can do before the child is born. By tightening and releasing the pelvic floor, delivery may be easier and there may be a smaller risk of developing tears.

 New moms may find simply getting out of bed to be exhausting. However, pregnant mothers should try to find activities that keep them moving as much as their doctors will allow. As long as they drink fluids and watch their heart rate, they will find that the benefits of being fit while pregnant is worth the effort.