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Even when you have the best intentions, sometimes, it can be really, really hard to drag yourself to the gym. Whether your bed or brunch plans are calling your name, sidestepping workout plans is all too easy when you’re feeling tired, stressed, and your willpower is running dangerously low. Finding the motivation to work out doesn’t have to be about getting stronger or leaner. Sometimes those are goals, and sometimes they aren't, and there are a 1,001 other amazing reasons to lace up your sneakers or unroll your yoga mat that have absolutely nothing to do with losing weight. Here are 11 of our favorites.
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning Exercise training increases size of hippocampus and improves memory. Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Department of Psychology, University of Pittsgurgh, Pittsburgh, PA, USA. Proceedings of the National Academy of Sciences. 2011 February 15;108(7):3017-22.. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults High impact running improves learning. Winter B, Breitenstein C, Mooren FC, Voelker K, Fobker M, Lechtermann A, Krueger K, Fromme A, Korsukewitz C, Floel A, Knecht S. Department of Neurology, University of Muenster, Muenster, Germany. Neurobiology of Learning and Memory. 2007 May;87(4):597-609..
Family relationships can benefit from exercise too. On days when the weather is nice the entire family may enjoy a walk or the couple a bike ride with the children in child seats behind the parents. If the family is involved in that very active phase of rearing young children, a parent's exercise break between work and child responsibilities will likely help them to be a calmer, more able parent.
At least 35% of all cancer deaths may be related to overweight and lack of activity, the Seattle Cancer Research Centre has found. Exercise is believed to speed the passage of food through the colon, thereby reducing the amount of time that any toxins are in contact with the body. Overweight people also tend to have more insulin, which promotes the growth of tumours. For women, exercise reduces the level of oestrogen, a hormone linked to breast cancer.
We have all heard it many times before - regular exercise is good for you, and it can help you lose weight. But if you are like many Americans, you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.
In an ideal world, we’d all have plenty of time to head to the gym and work out whenever we please and check every other task off our to-do lists in the meantime. In reality? Sometimes all you have time for is a quick workout at home that you can do without equipment. The good news is that there actually are plenty of ways to squeeze a solid no-equipment workout into a short amount of time.
Challenge yourself with 2-2-2 push ups. If you feel comfortable with tricep push ups, you may want to try a variation on tricep pushups. The “2-2-2” push ups refer to 3 sets of 2 push ups using different hand placements: narrow, regular, and wide. The narrow push ups will work your tricep muscles and the wide push ups will work your chest muscles.
Fruits and vegetables are highly nutritious and keep your metabolism active. Therefore, more fruits and vegetables should be incorporated into your diet. Eat at least two types of fruits every day. Unhealthy items like colas, alcohol, and processed foods like chips and cookies should be eliminated. Mono and polyunsaturated fats from sources like olive oil, flaxseeds, walnuts, trout, and salmon should replace the unhealthy saturated fats. Reduce the intake of flour and refined sugars and consume more of whole grains.
Exercise helps people to lose and maintain weight. An exercise session burns calories and elevates metabolic rate both during exercise and then for hours after exercise is completed. It helps to preserve and build lean muscle mass. It works to suppress appetite. All of these benefits work together to make exercise vital for maintaining weight loss.
HOW TO DO IT: Assume a seated position with your palms loaded, hands underneath your shoulders and knees bent at 90-degrees with your feet underneath your hips. Raise your hips so your butt hovers above the ground, and then move your right hand and left foot forward. Continue this opposite-hand, opposite-food pattern as you crawl for 30 to 60 seconds. You can add difficulty by traveling backwards or side-to-side.
Research is finding that as we age, exercise may be able to help keep our brains healthy. Three studies presented at the 2015 Alzheimer’s Association International Conference showed that regular exercise may play an important role in protecting your brain from Alzheimer’s disease and other forms of dementia, and may help improve brain function and symptoms such as depression or anxiety in those who have these conditions.
It zaps anxiety. Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn't in your head. Or, actually, it is: According to a new study from Princeton University, exercise appears to change the chemistry of the brain by causing the release of GABA, a neurotransmitter that helps quiet brain activity and minimize anxiety. The study found that people who ran regularly had a low reaction to stressful situations, even if they hadn't run in more than 24 hours.
Start by placing a chair on a sturdy surface against a wall with the seat facing towards you. You can also do tricep dips on the edge of a staircase (such as the 2nd or 3rd step from the bottom) or a workout bench. Stand 1 to 2 feet (0.30 to 0.61 m) in front of the edge of the seat of the chair. Place your hands behind you, shoulder width apart with your fingers gripping the edge of the chair. Bend your knees so they are at a 90-degree angle and your knees are directly above your ankles.
HOW TO DO IT: Step to your left and lower your body into a lateral lunge, placing both hands on the floor. Without moving your feet, lift your hands and hips and shift your weight over your right foot, so you end up in a right-side lunge. Alternate back and forth for 30 to 60 seconds. To really kick up the burn, turn this movement into a monkey shuffle by simultaneously loading your hands, lifting your hips and shuffling your feet side-to-side between right and left lunge positions.
A certain level of muscle strength is needed to function every day and do things such as walking and climbing stairs. Strengthening exercises increase this muscle strength by putting more strain on a muscle than it is normally accustomed to receiving. This increased load stimulates the growth of proteins inside each muscle cell that allow the muscle as a whole to contract.
The answer, then, is a short workout, right? Something that takes, say, 20 minutes tops. You’ll usually be able to squeeze that in between punching out at work and getting ready for your evening activities. But here’s the rub: It may only take you 20 minutes to train, but it takes 10-15 minutes (at least) to drive to the gym, five minutes or so to get in and out of the locker room, then 10-15 minutes to drive back home. You’re talking at least 45 minutes for the whole deal, but probably more like an hour-plus.
Research has shown that to manage weight, you should exercise energetically for at least 30 minutes a day. You can also do an hour of intensive exercise every second day if this fits into your schedule more easily. Be consistent and be regular. Do those one-hour exercise sessions three to four times every week, not just one week a month, and you will achieve the result you desire - to lose weight and keep it off, says Dr Ingrid van Heerden, registered dietician.
Sesame oil contains a lignan known as sesamin, which is an antioxidant and also burns fat (4). Sesamin, in the active form, binds to a specific receptor known as peroxisome proliferator-activator receptor alpha (PPAR-alpha). These receptors are found in the heart cells, muscles, and the liver cells. The binding of active sesamin to PPAR-alpha activates the genes that help in burning fat.
Dr. Robert Sallis, a family physician at Kaiser Permanente Fontana Medical Center in California, has prescribed exercise to his patients since the early 1990s in hopes of doling out less medication. “It really worked amazingly, particularly in my very sickest patients,” he says. “If I could get them to do it on a regular basis—even just walking, anything that got their heart rate up a bit—I would see dramatic improvements in their chronic disease, not to mention all of these other things like depression, anxiety, mood and energy levels.”
Begin with a free weight in your right hand. Rest your left hand and bent left leg on the exercise bench. Your left hand should be directly under your left shoulder so it supports your body. Bend your right hand while holding the free weight, making sure your back is straight and your torso is almost parallel to the floor. Form a 90-degree angle between your forearm and your upper arm. Keep your head up and your neck straight.
This may be the most worthwhile reason for exercising there is. Studies have shown how people who exercise are at a significantly reduced risk of developing dementia like Alzheimer’s disease. And even for people who start exercising relatively late in life, brain volume can actually increase over time, as can scores on memory tests, compared to people who don’t exercise (their brains shrunk over time, which is normal part of aging).
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!
Endorphins are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression. A recent National Health and Nutrition survey found that physically active people were half as likely to be depressed.
HOW TO DO IT: Start in a bent-knee push-up position with your palms underneath your shoulders and knees bent at 90-degrees. Kick your right leg in front of you and assume a one-arm, one-leg hip bridge. Hold for one count, then reverse the movement and repeat on the other side. Move at a slower, more-controlled pace if it’s difficult, or even try a modified version called “sit-throughs,” where you sit on the outside of your hip as you move to each side.
Lie on your back with the left leg extended and the right knee bent. Place the right foot on the floor and extend the right arm toward ceiling. Perform a crunch-like movement to lift the upper body, transitioning into a seated position, and continue to reach the right arm up. Place the left hand on the floor next to the left hip and push through the left hand and the right foot to lift the hips off the floor. Extend through the hips, reaching back with the right arm to perform a slight backbend. Slowly lower back down to the starting position. Repeat five to six reps on the right side before switching to the left.