gmhTODAY 11 gmhToday Nov Dec 2016 - Page 93

Health Wise with Crystal Han YOU’VE OFTEN HEARD THAT EXERCISE IS A GREAT WAY TO LOSE WEIGHT, BUT DID YOU KNOW ITS POSITIVE EFFECTS STRETCH FAR BEYOND SHEDDING UNWANTED POUNDS? IN FACT, HEALTH EXPERTS AGREE THAT IF EXERCISE COULD BE PUT INTO A PILL IT WOULD BE THE FASTEST-SELLING DRUG ON THE MARKET. HERE ARE A FEW WAYS EXERCISE MAKES A BIG IMPACT. Health Being physically active boosts the production of high-density lipoproteins (HDL), otherwise known as the good cholesterol, and decreases unhealthy triglycerides in your body. This keeps your blood flowing smoothly and helps prevent health problems like heart disease, stroke, and type 2 diabetes. Regular exercise can even reduce your risk of certain cancers! Research has shown that physically active people have a lower risk of colon and lung cancers, and active women have a lower risk of breast and endometrial cancer. Doing a moderately-intense level of aerobic, muscle strengthening, and bone strengthening exercises has been shown to reduce the loss of bone density that comes with age, lowering the risk of hip fractures later on in life. If you suffer from arthritis, or another joint condition, being active will not only improve your ability to manage pain and do everyday tasks, it will also improve your overall quality of life. Cognitive Function and Mood Even more astounding are the ways exercise changes your brain. Research has shown that regular aerobic exercise actually boosts the size of the prefrontal cortex, the medial temporal cortex, and the hippocampus, all areas of the brain responsible for memory and learning. When you exercise, it triggers the production of BDNF (brain-derived neurotrophic factor), which improves the transmission of signals within brain cells and regulates the function of the synapses. BDNF is also believed to stall cell death. As a result, people who exercise are apt to show greater abilities in critical thinking, verbal memory, problem solving, and psychomotor speed (the association between thinking and doing). Amazingly, these effects last for a very long time. A study on people who had better cardio respiratory fitness (CRF) during their young adulthood showed that they still had better cognitive functioning in their middle years (ages 45-55) than their less active peers. Exercise also helps cognitive function by improving your mood. When you’re physically active, the brain releases the “feel good” chemicals serotonin, dopamine, and norepinephrine. These happiness chemicals reduce any stress and anxiety you might be feeling and can even combat serious issues like depression. They act almost like a shield, making the emotional stressors of day-to-day life easier to handle. Since depression and a low mood frequently contribute to cognitive impairment, staying active is a great way to fight back. With a new case of dementia detected every four seconds globally, it is important now more than ever to keep your mind sharp. People who stay active in their middle years, and even those who just start to exercise after mid-life, significantly lower their risk of developing dementia and Alzheimer’s disease in their old age. Natural Beauty When you feel good, you look good too! Fascinatingly, exercise works on a cellular level to reverse the toll that stress takes on the aging process. People who exercise to manage their stress have cells that show significantly fewer signs of aging than stressed out people who don’t exercise. By getting your blood pumping,you’re also giving your skin a big dose of oxygenated blood that boosts detoxification and cell renewal, giving you a post-workout glow. Working up a sweat can also correct the hormonal imbalances that contribute to conditions like acne, rosacea, and psoriasis. Duration and Types of Exercise that Achieve these Results The great thing about exercise is that it’s a low-cost, effective way to improve your health and thinking, and you don’t have to do huge amounts of it or high intensity workouts to receive its benefits. Just 150 minutes (2 hours and 30 minutes) a week of moderate aerobic activity, such as brisk walking, will help reduce the risk of disease and cognitive impairment. The best results usually come from a combination of moderate strength training exercises and aerobic activities. If you don’t like walking or strength training, however, there are a number of other great activities like swimming, stair climbing, hiking, dancing, or playing tennis. Even household chores like vacuuming, cleaning, mowing the lawn, and raking leaves count. Anything that gets your heart going and makes you break into a light sweat is going to work wonders. Whatever exercises you like best, make them a habit. If life gets too hectic and you feel overwhelmed, remember, that’s the time when you need to exercise the most. It doesn’t matter if it’s an hour- long workout or five- to ten-minute intervals throughout your day, getting yourself moving will be the medicine that works! CRYSTAL HAN is a freelance writer and art. She graduated from San Jose State University with a BFA in Animation/ Illustration and is an aspiring novelist, currently working on two books GILROY • MORGAN HILL • SAN MARTIN NOVEMBER/DECEMBER 2016 gmhtoday.com 93 Health Wise with Crystal Han YOU’VE OFTEN HEARD THAT EXERCISE IS A GREAT WAY TO LOSE WEIGHT, BUT DID YOU KNOW ITS POSITIVE EFFECTS STRETCH FAR BEYOND SHEDDING UNWANTED POUNDS? IN FACT, HEALTH EXPERTS AGREE THAT IF EXERCISE COULD BE PUT INTO A PILL IT WOULD BE THE FASTEST-SELLING DRUG ON THE MARKET. HERE ARE A FEW WAYS EXERCISE MAKES A BIG IMPACT. Health Being physically active boosts the production of high-density lipoproteins (HDL), otherwise known as the good cholesterol, and decreases unhealthy triglycerides in your body. This keeps your blood flowing smoothly and helps prevent health problems like heart disease, stroke, and type 2 diabetes. Regular exercise can even reduce your risk of certain cancers! Research has shown that physically active people have a lower risk of colon and lung cancers, and active women have a lower risk of breast and endometrial cancer. Doing a moderately-intense level of aerobic, muscle strengthening, and bone strengthening exercises has been shown to reduce the loss of bone density that comes with age, lowering the risk of hip fractures later on in life. If you suffer from arthritis, or another joint condition, being active will not only improve your ability to manage pain and do everyday tasks, it will also improve your overall quality of life. Cognitive Function and Mood Even more astounding are the ways exercise changes your brain. Research has shown that regular aerobic exercise actually boosts the size of the prefrontal cortex, the medial temporal cortex, and the hippocampus, all areas of the brain responsible for memory and learning. When you exercise, it triggers the production of BDNF (brain-derived neurotrophic factor), which improves the transmission of signals within brain cells and regulates the function of the synapses. BDNF is also believed to stall cell death. As a result, people who exercise are apt to show greater abilities in critical thinking, verbal memory, problem solving, and psychomotor speed (the association between thinking and doing). Amazingly, these effects last for a very long time. A study on people who had better cardio respiratory fitness (CRF) during their young adulthood showed that they still had better cognitive functioning in their middle years (ages 45-55) than their less active peers. Exercise also helps cognitive func- tion by improving your mood. When you’re physically active, the brain releases the “feel good” chemicals serotonin, dopamine, and norepinephrine. These happiness chemicals reduce any stress and anxiety you might be feeling and can even combat serious issues like depression. They act almost like a shield, making the emotional stressors of day-to-day life ea ͥȁѼMɕͥ)܁ɕՕѱ䁍ɥєѼ)ѥٔɵах她ѥٔ́)ɕЁ݅ѼЁ)]Ѡ܁͔ѥѕѕ)ٕ䁙ȁ͕́䰁Ё́х)܁ɔѡٕȁѼȁ)͡Aݡх䁅ѥٔѡ)啅̰ٕѡ͔ݡ)хЁѼɍ͔ѕȁͥѱ)ݕȁѡȁɥٕͬѥ)顕ˊé͕͔ѡȁ)9Ʌ )]ԁԁѽ)͍ѥ䰁ɍ͔ݽɭ́ձ)ٕѼɕٕ͔ѡѽѡЁɕ́х́)ѡɽ̸Aݡɍ͔Ѽ)ѡȁɕ́ٔ́ѡЁ͡)ͥѱ䁙ݕȁͥ́ѡ)ɕ͕ЁݡeЁɍ͔) 䁝ѥȁյ׊eɔͼ)٥ȁ͔ͭ坕ѕ)ѡЁ́ѽᥙѥ)ɕ݅٥ԁеݽɭЁܸ)]ɭݕЁͼɕЁѡ)ɵ́ѡЁɥє)Ѽѥ́ɽͅ)ͽɥ̸ͥ)%1I=d5=I8!%10M85IQ%8)9=Y5 H 5 H)ɅѥQ́)ɍ͔ѡЁٔ)ѡ͔Iձ)QɕЁѡЁɍ͔́ѡЁӊe)ܵаѥٔ݅Ѽɽٔ)ѠѡԁeЁٔ)Ѽ՝չ́Ёȁѕͥ)ݽɭ́Ѽɕ̸ٔ́)(ѕ̀ȁ́ѕ̤)ݕɅєɽѥ٥䰁Ս)́ɥͬ݅ݥɕՍѡ)ɥ͕͔ͬѥٔɵи)QЁɕձ́Յ䁍ɽ)ѥɅєɕѠɅ)ɍ͕́ɽѥ٥ѥ̸)%ԁeЁ݅ȁɕѠ)ɅݕٕȰѡɔɔյȁ)ѡȁɕЁѥ٥ѥ́ݥх)ȁ她)ѕ̸ٕ͕ɕ́)مյݥѡݸ)Ʌٕ́չиѡѡ)́ȁЁ́)ɕѼЁݕЁ́Ѽ)ݽɬݽ̸)]ѕٕȁɍ͕́ԁа)ѡи%́ѽѥ)ԁٕݡɕȰѡӊe)ѡѥݡԁѼɍ͔ѡ)и%ЁͻeЁѕȁӊéȴ)ݽɭЁȁٔѼѕєѕم)ѡɽ՝Ёȁ䰁ѥ͕)٥ݥѡѡЁݽɭ̄) IeMQ0!8́)ɕɥѕȁ)иMɅՅѕ)ɽM)͔Mхє)UٕͥݥѠ) ѥ)%Ʌѥ́)ɥٕа)ɕѱݽɭ)ݼ)ѽ乍(