Give Your Brain A Boost

We know it's a good thing for physical health. Now a new study reports that long-term physical activity, particularly walking, will help boost your brain power.


The study from the Harvard School of Public Health looked at more than 18,000 women ages 70 to 81 during a period of approximately 18 years and concluded that long-term regular physical activity, including walking, sharpens memory and increases learning ability and attention span.


Perhaps the best news is that the study found walking at an easy pace was sufficient for positive results. The key was frequency. According to lead researcher, Jennifer Weuve, MPH, ScD, the cognitive benefits first became apparent with two hours of easy-paced walking per week. Weuve defines an easy pace as taking about 20 or 30 minutes to cover a mile. Walking six hours a week at an easy pace, or expending the same amount of energy at another exercise, is associated with the most benefits, according to Weuve.


How does walking promote brain health? Once again, according to Weuve, regular physical activity benefits the cardiovascular system. Better cardiovascular health is related to better cognitive function. Physical activity also appears to have a direct effect on the brain itself.

It appears to promote the production of chemicals in the brain, called nerve growth factors, that improve the brain cells' survival and growth.

Till next time,

Exercise To Music

Studies have consistently shown that exercising to music helps pass the time, increases motivation, and decreases sensations of pain and discomfort. 

As a mood enhancer, music might even motivate you to push yourself harder during your workout. Music helps us get into an altered state of consciousness commonly called "flow," which is characterized by complete immersion in the activity and a sense of effortlessness. 

Picking the right music is a personal choice. Studies have shown that any kind of music, from pop to classical, can enhance mood and make your workout more enjoyable. Slow music tends to be relaxing and lowers the heart rate, so it is better used to reduce anxiety before a competition than for motivating you to optimal performance.

Generally, researchers advise picking music that is upbeat and matches the tempo of the exercise you are doing. Or choose by theme: Remember those songs from Rocky, by that rock group Survivor? That's great motivation right there pal! Also, the music from Chariots of Fire, or other music associated with sports tend to produce positive, nostalgic feelings. 

Keep the music loud enough to block out other auditory distractions so that it becomes a central focus of your attention, unless you're running or biking in highly congested areas where you'd want to be aware of nearby traffic.

Get motivated! Be inspired! Workout to music! 

Till next time,

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Take Care Of Yourself

A Matter of Attitude 

It all comes to this; Attitude, the way you feel towards yourself and how bad do you really want it. It`s also a matter of the heart. Yes, heart. Have you ever heard the expression, "He has no heart" or "she has no heart"? That precisely means that if you do , you`re going to achieve whatever your heart desires. If you don`t, then simply put, you will not advance in any aspect of your life. Whether it`s a sport, or a job, or family matters, or whatever may be the battle, because that`s what life is all about, a constant battle, you will not overcome or achieve anything if you don`t have the right attitude. It`s also a matter of positive thinking, trusting God, facing the giants of life, no matter what shows up. When we believe in God, and trust Him, and obtain the wisdom and the right attitude to face problems in life and believe that you can do anything that you set your mind to do, then and only then you will overcome obstacles and succeed. 

An Adequate Diet 

Maintaining good health is vital. If there`s no health, there`s nothing that can be achieved in life. You can`t work if your health is at risk, you can`t perform in sports, simply put, there is nothing that can be done if you`re not healthy. Good nutrition is the inicial key of a long and healthy life. If weakened by poor nutrition, this could lead to health complications that will deteriorate physical and mental organisms. 

Exercise: Work for It ! 

In conjunction with good nutrition, there`s got to be some exercise done. This helps in so many ways. Think about the benefits; feel younger, look younger, be healthy, be strong, have better stamina, have a higher self-esteem, be more confident about yourself. There are so many good reasons to perform exercise and sports, I just don`t understand how you`re still on your seat. 

Get up! Be Inspired! Get Motivated! Work for It! To your health!

Till next time,