Exercise Improves the Skin Complexion and Keeps it Glowing and Young

Regular exercise keeps one’s skin young, reduces acne and decrease wrinkles and the signs of aging. Exercise increases blood circulation, which leads to improved nutrition to the skin and prompt wash out of waste material and toxins. This enables the skin cells to get more oxygen for their utilization and function.1,2

Exercise also increases flow of an oily secretion called sebum from the skin cells, which is considered as a natural moisturizer for the skin. Exercise also facilitates better health of the supportive tissue in the skin, which keeps wrinkles away. Further, exercise reduces stress, which indirectly reduces the wear and tear noted in the skin.

Regular exercise enhances the use of oxygen for the destruction of the dead cells and generation of new cells and, thus, improves the functioning of the skin. Functioning of mitochondria, the powerhouse of the cell, in the exercising individual is improved, which provides energy more efficiently and results in better functioning of the cell.3,4

Therefore, to flush out toxins and bring about nutrition to the skin, a regular exercise schedule for at least two or three workouts a week and a diet with lots of fruits and vegetables containing antioxidants has been advised by many experts to alleviate the effects of aging on skin.5

References

  1. Thomas CM, Pierzga JM, Kenney WL. Aerobic Training and Cutaneous Vasodilation in Young and Older men. J Appl Physiol. 1999; 86(5): 1676–1686.
  2. Wissler EH. A Quantitative Assessment of Skin Blood Flow in Humans. Eur J Appl Physiol. 2008; 104(2): 145–157.
  3. Radak Z, et al. Systemic Adaptation to Oxidative Challenge Induced by Regular Exercise. Free Radic Biol Med. 2008; 44(2): 153–159.
  4. Conley KE, et al. Mitochondrial Dysfunction and Age. Curr Opin Clin Nutr Metab Care. 2007; 10 (6):688–692.
  5. Puizina-Ivić N. Skin Aging. Acta Dermatovenerol Alp Panonica Adriat. 2008; 17(2): 47–54.

Exercise Improves Posture

Additionally, control of posture and walking patterns has a positive effect on attentiveness in young adults. As age progresses, attentiveness decreases, which affects posture and balance of people.1 Increased pain has been observed in muscles and bones due to improper posture in many individuals. Fortunately, it has been shown that proper exercises performed on a regular basis improve posture by enhancing muscle function and also coordination.2 Being involved in physical and sporting activities has been shown to improve control of posture almost at all levels—from muscles and nerves to the brain—by improving reflexes and through the influence on hormones.

A study conducted at the Department of Sport Science, University of Freiburg, Germany, highlights the relevance of balance training, postural control, injury prevention and rehabilitation—along with athletic performance.3 Regular exercises are advisable for individuals to improve body posture. These may range from simple workouts on a chair to stretching exercises on the floor. Proper strengthening exercises strengthen the back, improve posture and reduce the incidence of back pain.4,5

Consequently, if you want to address backache, neck and shoulder stiffness and wrist problems, among other issues, consider doing exercises which improve your posture.

References

  1. Woollacott M, Shumway-Cook A. Attention and the Control of Posture and Gait: A Review of an Emerging Area of Research. Gait Posture. 2002; 16(1): 1–14.
  2. Gauchard GC, et al. Physical Activity Improves Gaze and Posture Control in the Elderly. Neurosci Res. 2003; 45(4): 409–117.
  3. Taube W, Gruber M, Gollhofer A. Spinal and Supraspinal Adaptations Associated with Balance Training and Their Functional Relevance. Acta Physiol (Oxf). 2008; 193(2): 101–16.
  4. Prins Y, Crous L, Louw QA. A Systematic Review of Posture and Psychosocial Factors as Contributors to Upper Quadrant Musculoskeletal Pain in Children and Adolescents. Physiother Theory Pract. 2008; 24(4): 221–242.
  5. Akuthota V, Ferreiro A, Moore T, Fredericson M. Core Stability Exercise Principles. Curr Sports Med Rep. 2008; 7(1): 39–44.

Exercise Enhances Coordination and Balance

Regular exercise has been found to improve coordination, endurance, flexibility and strength of the muscles.1 Sadly, the ability to balance begins to decline as age progresses. This situation leads to increased risk of falls and injury. In many fitness centers, suitable exercises have been advised on a regular basis to improve the ability of individuals to balance and prevent accidental falls. Exercise trains the muscles as well as the cells and tissues of the nervous system to function in association with each other.

Women tend to suffer from bone loss with increasing age and are more prone to bone fractures following minor falls. For that reason, regular exercise in elderly women improves muscle strength, coordination and balance—thereby reducing the number of falls and accidental fractures.2

In a recent study, scientists have concluded that doing exercises effectively enhances the balance function and coordination of movements in order to prevent falls.3 A study in Manchester reported that improvements in locomotor function or the ability to move around in older adults can be seen within four–six weeks of beginning to do physical exercises. This issue emphasizes the need of proper exercise training on a regular basis to improve the functioning of the body. Additionally, studies published in leading international journals have highlighted the role of regular exercise in adults for increasing muscle strength and improving balance. As a result, the frequency of falls and injuries also decreases.4,5

For expert training in the use of regular exercise to improve muscle function, many people find fitness centers offer good value and the motivation needed to maintain health and fitness.

References

  1. Miyakoshi N. Therapeutic Exercise. Clin Calcium. 2008; 18(11): 1611–1615.
  2. Karlsson M. Has Exercise an Antifracture Efficacy in Women? Scand J Med Sci Sports. 2004; 14(1): 2–15.
  3. Wong AM, Lan C. Tai Chi and Balance Control. Med Sport Sci. 2008; 52: 115–123.
  4. Mian OS, Baltzopoulos V, Minetti AE, Narici MV. The Impact of Physical Training on Locomotor Function in Older People. Sports Med. 2007; 37(8): 683–701.
  5. Karlsson MK. Skeletal Effects of Exercise in Men. Calcif Tissue Int. 2001; 69(4): 196–199.

Exercise Makes the Muscles Stronger, Healthier and Utilize Energy Better

Additionally, hormones are responsible for many adaptations in the muscles. Although such hormones are produced both at rest and during exercise, their concentration is markedly higher during exercise. This phenomenon has been related to the higher physical performance observed in exercise-trained individuals when compared with untrained individuals. Furthermore, strength training typically results in an increase in muscle mass and muscle strength.1

After regular exercise, the muscle mass increases and that leads to increased burning of fat for energy production. Thus, the amount of body fat is controlled and obesity is prevented. For good health and fitness, fat should be broken up just about daily in the muscles. This is also influenced by improvement in the controlling mechanism for body glucose level through regular exercise. Therefore, physical activity has been advised for maintaining body weight and making the muscles firm and toned. Overall, improvements in muscular fitness and health, as well as speed/agility have been observed in those who exercise regularly.2,3

References

  1. Zouhal, Hassane; Jacob, Christophe; Delamarche, Paul; Gratas-Delamarche, Arlette. Catecholamines and the Effects of Exercise, Training and Gender. Sports Med. 2008; 38(5): 401–423.
  2. Maffeis C, Castellani M. Physical Activity: An Effective Way to Control Weight in Children? Nutr Metab Cardiovasc Dis. 2007; 17(5): 394–408.
  3. Ortega FB, et al. Physical Fitness in Childhood and Adolescence: A Powerful Marker of Health. Int J Obes (Lond). 2008; 32(1): 1–11

Book Release-Fit Mind Fit Body

“My complete fitness turn-around is a testament to what can be achieved when a person learns how to reset their mental programming. In Fit Mind, Fit Body, I explain the simple steps required to conquer a lacking fitness discipline once and for all.” says Don Staley.

Struggling to stay the course of diets and fitness routines through his adult life, Don Staley knows first-hand the sense of failure and frustration associated with being trapped in an on-and-off diet and exercise routine.

“Research shows that 95 % of individuals who begin a work-out routine or diet fail to follow through. In cracking the fitness code, I believe that anyone can follow the path outlined in Fit Mind Fit Body to reach goals and exceed them.” says Don Staley.

More than a self-help fitness guide packed with useful tips, Fit Mind Fit Body builds on 4 years of accumulated knowledge and life changing insights that will enable you to realize your true fitness potential.

“While being in shape can help achieve happiness, the key to success lies in your mind. What you put in your mind is as important as what you put in your body. By equipping yourself with a positive mindset, and following a formula anyone can do what I did.” says Don Staley.

“If you are looking to create new exercise habits and finally stop struggling to be consistent with ex-ercise, then Don Staley is your man. Not only is he an inspirational leader but he has taken the exact steps he teaches” says Tamara Dorris, Author of “The Communication Soul-ution”.

Fit mind Fit Body will be available early 2011. For more information, visit www.donstaley.com or connect over Facebook at www.facebook.com/FitMindFitBodyBook

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Media Contact:
Don Staley
Phone: 248-894-7474
e-Mail: DonStaley@gmail.com

Exercise Improves Body Shape

One’s obesity is surely not a sign of good health. On the other hand, having a good body shape usually does indicate good health. Body shape is based on the size of physical features and overall balance of the body. Bodies come in different shapes: rectangular or cone shape in men, and hourglass, pear- and apple-shape in women. For a person to improve his/her body shape and for the body to function optimally, it is essential to have a lifestyle that focuses on eating a balanced diet, along with adequate physical activity, sleep and relaxation.1

A good body shape has a lot of benefits apart from just looking good. It reduces medical expenses, since the risk of health hazards, such as high blood pressure, diabetes and heart ailments are lessened. A good body shape also boosts a person’s confidence.

Researcher S. Grogan from Staffordshire University, UK indicates that body size satisfaction is related to body image; and, this indicates the person’s feelings and thoughts about his or her body.2 Researchers have reported that exercises are essential and beneficial in maintaining good body shape and that they— along with a proper diet—promote good health. Such scientists have also suggested that body shape satisfaction and weight loss practices are complex and depend on factors like body size, psychological factors and health condition. Self-approval also differs by race and sex.3, 4

Exercises are definitely essential for getting into shape. Those like aerobics, in-line skating, dancing, hiking, swimming, jumping rope, and briskly walking can definitely improve body shape. Toning exercises should also be considered to reduce body flab by tightening the underlying muscles.5

Nutritious food eaten as part of a healthy diet is also essential in improving body shape. Fruits, vegetables, nuts, oats and seeds—which are rich in carbohydrates, proteins, fats, vitamins and minerals—should be eaten along with a proper fluid intake.

References

  1. Abravanel Elliot MD. Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan. Bantam Books. 1999.
  2. Grogan S. Body Image and Health: Contemporary Perspectives. J Health Psychol. 2006; 11: 523–530.
  3. Anderson LA, Eyler AA, Galuska DA, et al. Relationship of Satisfaction with Body Size and Trying to Lose Weight in a National Survey of Overweight and Obese Women Aged 40 and Older, United States. Prev Med. 2002; 35: 390–396.
  4. Wildes JE, Emery RE, Simons AD. The Roles of Ethnicity and Culture in the Development of Eating Disturbance and Body Dissatisfaction: A Meta-analytic Review. Clin Psychol Rev. 2001; 21: 521–551.
  5. Davis RB, Turner LW. A Review of Current Weight Management: Research and Recommendations. J Am Acad Nurse Pract. 2001; 13(1): 15–19.

Exercise Strengthens the Heart and Increases Cardiac Output

The heart is a vital organ in the human body, which is quite flexible and moderates its function based on the needs of the body. Regular exercise can tune it to perform better, thereby improving the quality of life—an admirable motivation, especially in this era of obesity. Regular exercise has been proven valuable by various researchers. Strenuous training, as observed in athletes, has resulted in improvement in the structure and functions of the heart as well as causing some useful weight loss. The size of the heart cavity and thickness of the walls of the heart increase enabling the heart to pump blood in a more efficient way at lesser stress.1 Therefore, the amount of blood pumped by the heart (referred to as cardiac output) is increased.

R. J. Linden, a researcher from King’s College at the University of London, has found that an athlete’s heart can pump up to six times more efficiently than one belonging to a normal individual. Additionally, the rates and volumes of blood transferred through the heart are also improved by almost 50% in the athletes examined.2 This results in an increased blood supply to the parts of the body, such as arms and legs that are situated quite far from the heart and are at risk of decreased blood supply in case of heart disorders.

Aerobic exercise has been found to have the beneficial effect of improving the function of the cells and tissues of the heart. Such exercise, and any necessary weight loss, decreases the load on the heart and, therefore, reduces the stress on its muscles.3 Also, a regular exercise program may cause a slight reduction in blood pressure and often results in overall control of blood pressure.

The beneficial effect on the heart may be as a result of following:

  • Positive impact on the nervous system which, in turn, helps in regulation of the functioning of the heart and the blood vessels.4
  • The levels of bad cholesterol are decreased and good cholesterol is increased.
  • Body weight or body fat can be reduced or maintained, which indirectly lowers the load on the heart.
  • The oxygen consumption of the various parts of the body is increased, allowing better functioning.
  • The blood volume and its ability to carry oxygen are increased.
  • The workload on the heart is reduced, which helps the heart to perform well.
    Increased blood supply to muscles and their ability to use oxygen.4,5

Professor Nicholas Taylor, School of Physiotherapy, at La Trobe University has concluded that therapeutic exercise is effective in a wide range of physiotherapy practices.6

One of the studies has revealed that aerobic exercise training performed for 40–60 minutes, three times a week for 8–16 weeks was effective in reducing the number of deaths in individuals who had suffered from heart failure [Certainly a great motivation for everyone].7

Exercise is beneficial only if it is performed three or more times per week on a regular basis. Regular exercise improves the functioning of the heart and the blood circulation in both the young and adults. It helps in reducing the risk factors such as obesity, hypertension and insulin resistance, which have a vital role in causing heart disorders.8

References

  1. Naylor LH, et al. The athlete’s heart: A Contemporary Appraisal of the ‘Morganroth Hypothesis. Sports Med. 2008; 38(1): 69–90.
  2. Linden RJ. The Size of the Heart. Cardioscience. 1994; 5(4): 225–233.
  3. Umpierre D, Stein R. Hemodynamic and Vascular Effects of Resistance Training: Implications for Cardiovascular Disease. Arq Bras Cardiol. 2007; 89(4): 256–262.
  4. Grassi G, et al. Physical Exercise in Essential Hypertension. Chest. 1992; 101(5 Suppl): 312S–314S.
  5. Georgia State University. The Benefits of Exercise. Available from: http://www2.gsu.edu/~wwwfit/benefits.html
  6. Taylor NF, Dodd KJ, Shields N, Bruder A. Therapeutic Exercise in Physiotherapy Practice is Beneficial: A Summary of Systematic Reviews 2002–2005. Aus J Physiother. 2007; 53: 7–16.
  7. Rees K, Taylor RS, Singh S, Coats AJS, Ebrahim S. Exercise-Based Rehabilitation for Heart Failure. The Cochrane Library, 2004; Issue 3: Update Software.
  8. Hanna I, Wenger NK. Secondary Prevention of Coronary Heart Disease in Elderly Patients. Am Fam Physician. 2005; 71: 2289–2296.

Exercise Improves Endurance

One important aspect of good fitness and health is endurance, which is the ability of an energetic person to sustain a stress for a prolonged period of time. Accordingly, a continuous and rhythmic pattern of exercises involving the large muscle groups can improve endurance, fitness and energy. Such exercises increase the rate of heart beat as well as the rates of breathing and body temperature, thereby helping the body to function efficiently.1

A moderate level of physical activity is required for the heart and the lungs to supply the body with adequate amounts of blood and oxygen. Aerobics, walking, jogging, swimming and other forms of exercise are considered beneficial for improving the endurance of the heart and the lungs. Furthermore, endurance of the muscles and other supporting tissues can be enhanced by increasing physical activity from moderate to a more rigorous level. This quality of exercise needs to be maintained regularly for the muscles to be durable. Improving endurance not only helps the cardiorespiratory (heart and the lungs) system to function efficiently by delivering oxygen to the working muscles, it also brings about the conversion of carbohydrates to fat and energy.2 The proper balance of this conversion aids in producing the energy required for fitness. Studies have shown that regularly engaging in sports, such as swimming, jogging and cycling improves endurance. Dr. Thompson (a senior member of the American Heart Association) and colleagues have shown that the risk factors for heart diseases can also be controlled when a person is physically active [and thus energetic]3 Guidelines for Exercise Testing and Prescription from the American College of Sports Medicine state that improving endurance through aerobic exercises helps in preventing the primary and secondary stages of cardiovascular disease.4

Additionally, endurance can be improved through different kinds of physical activity. The duration, frequency and intensity of each type of physical activity may differ, so. focusing on the type of physical activity is very important in order to improve the skills needed for good fitness and health.

References

  1. Hass CJ, Feigenbaum MS, Franklin BA. Prescription of Resistance Training for Healthy Populations. Sports Med. 2001; 31(14): 953–964.
  2. Wilmore, J.H. and Costill, D.L. Physiology of Sport and Exercise: 3rd Edition. 2005.
  3. Thompson PD, Buchner D, Pina IL, et al. Exercise and Physical Activity in the Prevention and Treatment of Atherosclerotic Cardiovascular Disease. Circulation. 2003; 107: 3109–3116.
  4. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 7th edition. 2006.