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Don't miss out on the best 5 motivational tips to stay with your workout routine!

Nov. 19, 2015|439 views
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The
Word!

🍉🍆🌟💕🍒Did I workout today? YES, but let me tell you it was not easy! My alarm goes off at 5:15am and I hit snooze… lying there with the voices in my head. One voice telling me to stay under the covers, it’s still dark and cold outside! The other reminding me that I have a busy day and need to get my exercise in before the family wakes up because there will be no time to fit it in later. 🍓🍊🍇 Do you have mornings like this? I hope I am not the only one out there hearing voices in my head! Of course I am so happy that I did my workout because believe it or not exercise gives me more energy… here is a new blog post about the human brain on exercise. Also I added some creative ideas to keep you motivated to get up and move your body! 🌟💕🍒


Last week, I reported on new research, which concluded that exercise alone does not lead to weight loss among dieters. For that, you actually need to cut down on calories. Only calorie cutting yields meaningful weight loss.

But don’t view this as an excuse to stop exercising regularly. Sorry, there’s no denying it: Exercise remains crucial for good health. Call it physical activity, if that sounds less intimidating. If recent research has shown us anything, it’s that you don’t necessarily have to join a gym to get the activity your body needs. Just walking, or doing housework—or engaging in just about any physical activity that gets you off your behind—is beneficial.

And, while regular physical activity, including some resistance training (read: weight lifting) is great for toning the muscles and giving you a healthy, attractive body, its benefits are more than skin deep. It can even make your brain more attractive. That’s assuming you find a larger, flexible, healthy brain attractive.

It’s all about the white matter. Brains have white and gray matter. White matter consists of structures that carry nerve impulses and form interconnections. The more the better, for quick, flexible cognition. And guess what? A recent study using functional magnetic resonance imaging (fMRI) shows that older people who exercise regularly have bigger brains (greater brain volume), and more white matter than their more sedentary peers.

Evidently, it’s all about blood flow. Older people who exercise more regularly simply have better cardiovascular health. Their blood vessels are less likely to be clogged by atherosclerosis, and their brains get more oxygen and nutrients as a result. And that, in turn, leads to the formation of more connections and a more robust network of white matter in the brain. In turn, that means better cognition, even among elderly folks. The difference was measured electronically, by focusing on something called “brain variability”.

"We found that spontaneous brain activity showed more moment-to-moment fluctuations in the more-active adults," said University of Illinois postdoctoral researcher, Agnieszka Burzynska, who now is a professor at Colorado State University. "In a previous study, we showed that in some of the same regions of the brain, those people who have higher brain variability also performed better on complex cognitive tasks, especially on intelligence tasks and memory.”

In essence, said co-author, Art Kramer, “…more-fit older adults are more flexible, both cognitively and in terms of brain function, than their less-fit peers.”

1)      Change your perspective- Your workouts are for your health, physical and mental, not just for body image( that will come in time, nice BONUS)

2)      Set goals- My motto is Be Real Not Ideal.  Make sure your goals are realistic and take it slow if needed

3)      Commitment- Make this a part of your day, post it on your schedule and make a point to let everyone in your family know how important this is to you and trust me they will reap the benefits.

4)      Make it fun- I love home DVD videos but if you need more of a classroom/group environment look into your local community education to find affordable classes such as zumba, yoga or boot camps.

5)      Find your support team- Social media is great for motivation.  There is tons of exercise guru’s to follow with amazing tips and facebook groups are great to join to get tips and tricks.  Maybe a workout out buddy from work, it helps to let the ones close to you know your intentions to get healthy this will also keep you accountable while encourage others to follow!

 

Agnieszka Z. Burzynska, Chelsea N. Wong, Michelle W. Voss, Gillian E. Cooke, Neha P. Gothe, Jason Fanning, Edward McAuley, Arthur F. Kramer. Physical Activity Is Linked to Greater Moment-To-Moment Variability in Spontaneous Brain Activity in Older Adults. PLOS ONE, 2015; 10 (8): e0134819 DOI: 10.1371/journal.pone.0134819

 

Tags:  weight loss, workouts, exercise
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