Health & Fitness

The Psychological Benefits of Cardiovascular Exercise for Aging Adults

As we age, it’s natural for our bodies to experience changes that can affect our physical and mental health. Regular exercise, especially cardiovascular exercise, can help keep both our bodies and minds healthy. In fact, there are several psychological benefits of cardiovascular exercise that are especially important for aging adults. Let’s take a closer look.

1. Reduces the Risk of Depression

Depression is a common mental health condition that can become more prevalent as we age. Studies have shown that regular cardiovascular exercise can reduce the risk of depression and improve overall mood. For example, a study published in the American Journal of Preventive Medicine found that individuals who participated in moderate to vigorous physical activity had a 43% lower risk of developing depression compared to those who did not exercise.

2. Boosts Cognitive Function

As we age, our cognitive function can decline, which can lead to a range of issues from forgetfulness to dementia. However, research has shown that regular cardiovascular exercise can help improve cognitive function in aging adults. One study published in the Journal of Alzheimer’s Disease found that participants who engaged in regular aerobic exercise had increased blood flow to the brain and improved cognitive function.

3. Reduces Stress and Anxiety

Stress and anxiety can become more prevalent as we age, but cardiovascular exercise can help reduce these symptoms. A study published in the Journal of Sport and Exercise Psychology found that regular exercise can help reduce stress and anxiety in older adults. In fact, the study found that exercise was just as effective as cognitive behavioral therapy in reducing symptoms of anxiety and depression.

4. Improves Sleep Quality

Sleep is important for both physical and mental health, and regular cardiovascular exercise can help improve sleep quality in aging adults. A study published in the Journal of Aging and Physical Activity found that participants who engaged in regular moderate-intensity exercise had better sleep quality compared to those who did not exercise.

5. Boosts Self-Esteem and Confidence

Self-esteem and confidence can decline as we age, but regular cardiovascular exercise can help boost these feelings. A study published in the Journal of Gerontology: Psychological Sciences found that older adults who engaged in regular exercise had higher levels of self-esteem and reported feeling more confident in their ability to perform daily activities.

Overall, regular cardiovascular exercise can have several psychological benefits for aging adults, including reducing the risk of depression, boosting cognitive function, reducing stress and anxiety, improving sleep quality, and boosting self-esteem and confidence. By incorporating regular exercise into their routines, aging adults can help maintain both their physical and mental health as they age.

Statistical Fact: According to the Centers for Disease Control and Prevention, only 28-34% of adults aged 65-74 years old engage in regular physical activity.

Originally posted 2023-02-14 20:19:56.

Health & Fitness

5 Simple and Effective Cardiovascular Exercises for Beginners

The Surprising Link Between Running and Sleep Quality: How Daily Exercise Can Help You Rest Better

5 Simple and Effective Cardiovascular Exercises for Beginners

Cardiovascular exercise is a vital component of a well-rounded fitness routine. It helps improve heart health, burn calories, and boost endurance. If you’re new to cardio, it can be challenging to know where to start. Here are five simple and effective cardiovascular exercises that are perfect for beginners.

1. Walking

Walking is one of the easiest and most accessible forms of cardiovascular exercise. All you need is a pair of comfortable shoes and a safe place to walk. Start by walking for 20-30 minutes at a moderate pace, and gradually increase your time and speed as your fitness improves.

2. Cycling

Cycling is a low-impact exercise that is easy on your joints. You can ride a stationary bike or take your bike outside for a spin. Start with a 10-15 minute ride at a moderate pace, and work your way up to longer and more challenging rides.

3. Swimming

Swimming is a full-body workout that is easy on your joints. It’s a great way to improve cardiovascular fitness and build strength. If you’re new to swimming, start with 10-15 minute sessions and work your way up to longer sessions as your fitness improves.

4. Jumping Jacks

Jumping jacks are a simple and effective way to get your heart rate up. Stand with your feet together and your arms at your sides. Jump your feet out to the sides as you raise your arms overhead. Jump back to the starting position and repeat. Start with 30-60 seconds of jumping jacks, and work your way up to longer sessions.

5. Dancing

Dancing is a fun and enjoyable way to get your heart rate up. You can take a dance class or dance at home to your favorite music. Start with 10-15 minute sessions and work your way up to longer sessions as your fitness improves.

These five exercises are a great way to get started with cardiovascular exercise. Remember to start slow and gradually increase the duration and intensity of your workouts as your fitness improves.

Originally posted 2023-02-14 16:43:56.

Health & Fitness

10 Exercises and Yoga Poses to Get Rid of Bra Bulge: Say Goodbye to Back Fat

10 Simple Exercises and Yoga Poses to Get Rid of Bra Bulge

Many women experience the frustrating and sometimes embarrassing problem of bra bulge. This is the area of skin and fat that hangs over the bra strap on the back, creating an unsightly bulge. While there are many different causes of bra bulge, there are several exercises and yoga poses that can help to tone and strengthen the muscles in this area, reducing the appearance of bra bulge. Here are ten simple exercises and yoga poses that you can try.

1. Wall Push-Ups

Stand facing a wall, about two feet away. Place your hands on the wall at shoulder height, slightly wider than your shoulders. Bend your elbows and lower your body towards the wall, keeping your heels on the ground. Push back up to the starting position. Repeat for 10-15 repetitions.

2. Plank

Start in a push-up position, but instead of lowering your body, hold it in a straight line, from your head to your heels. Hold the position for 30-60 seconds, focusing on keeping your core engaged and your hips level.

3. Superman

Lie face down on the floor with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time. Hold for a few seconds, then lower your limbs back down. Repeat for 10-15 repetitions.

4. Triceps Dips

Find a sturdy chair or bench. Sit on the edge of the chair with your hands next to your hips. Slide your hips off the edge of the chair and lower your body towards the ground by bending your elbows. Push back up to the starting position. Repeat for 10-15 repetitions.

5. Cobra Pose

Lie face down on the ground with your hands underneath your shoulders. Press your hands into the ground to lift your chest and upper back off the ground. Hold the position for a few breaths, then lower back down. Repeat for 10-15 repetitions.

6. Resistance Band Rows

Wrap a resistance band around a stable object, such as a pole or the leg of a heavy piece of furniture. Hold the band with both hands and step back until you feel resistance. Keeping your elbows close to your body, pull the band towards your chest. Slowly release back to the starting position. Repeat for 10-15 repetitions.

7. Child’s Pose

Kneel on the ground with your toes touching and your knees slightly wider than hip-width apart. Sit back on your heels and reach your arms forward, lowering your head to the ground. Hold the position for several breaths.

8. Seated Spinal Twist

Sit on the ground with your legs extended in front of you. Cross your right foot over your left knee and place your right hand on the ground behind you. Twist your body to the right, placing your left elbow on the outside of your right knee. Hold the position for several breaths, then repeat on the other side.

9. Scapular Push-Ups

Start in a plank position. Keeping your arms straight, squeeze your shoulder blades together and then apart. Repeat for 10-15 repetitions.

10. Side Plank

Start in a plank position, then shift your weight onto your right arm and roll onto the outside of your right foot, stacking your left foot on top of your right. Raise your left arm towards the ceiling. Hold the position for 30-60 seconds, then repeat on the other side.

Conclusion

Bra bulge can be a frustrating problem, but it’s not something that you have to live with. By incorporating these exercises and yoga poses into your regular workout routine, you can tone and strengthen the muscles in your back and reduce the appearance of bra bulge. As with any exercise routine, it’s important to start slowly and gradually increase the intensity of your workouts. If you have any pain or discomfort, stop the exercise and consult with a healthcare professional. With consistency and determination, you can say goodbye to bra bulge and feel confident in your own skin.

Originally posted 2023-03-18 07:27:27.

Health & Fitness

Discover the link between your workout and stress levels

Exercise is widely recognized as an effective way to relieve stress, but did you know that your workout might actually be causing stress? In light of Stress Awareness Week, we explore the intricate connection between exercise and cortisol, helping you use exercise as a stress-relief tool rather than a stress trigger.

Numerous studies, such as this one published in the Journal of Clinical Psychiatry, reveal that regular exercise can reduce anxiety, stress, and depression, improve mood, and enhance sleep quality. However, it might surprise you to learn that certain workouts can actually increase cortisol levels.

We consulted Dr. Samad Hashish, an expert in body performance and injury, to discuss the relationship between cortisol and exercise and how your workout might be contributing to stress. Read on to discover how to sleep better naturally and the best fitness trackers for monitoring your health, as well as an in-depth look at cortisol and exercise.

What is cortisol?

Cortisol, often dubbed the “stress hormone,” is a hormone produced by your adrenal glands. Although it has a negative reputation, cortisol serves important functions, such as regulating metabolism, blood pressure, and the sleep-wake cycle, as well as suppressing inflammation. According to the Cleveland Clinic, cortisol plays a crucial role in managing our response to stress and triggering the “fight-or-flight” response.

How does exercise reduce stress?

Dr. Hashish explains that exercise typically has a positive impact on cortisol levels and stress management. Exercise decreases cortisol and other stress hormones like adrenaline while stimulating endorphins, which contribute to relaxation and the well-known “runner’s high.”

Exercise also releases neurotransmitters like endorphins, dopamine, and endocannabinoids throughout the nervous system, which help regulate sleep, mood, motivation, and relaxation.

Can HIIT workouts increase stress levels?

Although exercise is generally a valuable tool for stress management, certain types of workouts, such as high-intensity interval training (HIIT), could exacerbate stress levels.

HIIT workouts, which include activities like CrossFit and boot camps, are designed to raise heart rates quickly. However, this rapid increase in heart rate can be interpreted by the body as stress. Dr. Hashish explains that the brain releases cortisol in response to stress, providing the body with immediate energy by breaking down fats and carbohydrates and raising sugar levels.

Unfortunately, the cortisol released into the bloodstream can negatively affect the immune system, sleep patterns, and induce fatigue and anxiety. Elevated cortisol levels can also lead to increased heart rate and blood pressure, which in turn disrupts sleep and leaves you feeling more alert.

Strategies for preventing exercise-induced stress

To minimize the stress caused by exercise, consider adjusting the type and timing of your workouts. Research, including this peer-reviewed article in News Medical, suggests that morning exercise can improve sleep quality later in the day. This allows you to engage in high-intensity exercise without adversely affecting sleep due to elevated heart rate, temperature, and metabolism.

Alternatively, consider incorporating low-impact exercises such as yoga and Pilates, which can decrease cortisol levels and are suitable for evening workouts. These mind-body exercises can help alleviate stress and anxiety. Mental health charity Mind also recommends gentle outdoor exercise for stress relief and mood improvement, making an evening walk an excellent option.

The importance of recovery

Overtraining and intense regular exercise can limit your body’s ability to relax and repair, further exacerbating stress levels. By incorporating meditation and gentle exercise, you can prioritize recovery and enable your body to fully benefit from high-intensity workouts, such as muscle repair and growth and increased energy levels, without experiencing burnout.

Why not try this deep sleep meditation or see the results of our editor’s month-long 10,000 steps a day challenge? If you’re feeling stressed, learning how to get a good night’s sleep is essential for your well-being.

In summary, it’s important to find the right balance between high-intensity workouts and gentler exercises to manage stress levels effectively. By paying attention to the type and timing of your workouts, as well as incorporating recovery techniques like meditation and low-impact exercises, you can optimize your exercise routine for stress relief and overall well-being. Remember, the key is to listen to your body and adjust your workouts accordingly to maintain a healthy balance and prevent exercise-induced stress.

Originally posted 2023-03-17 21:35:16.