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June 5, 2013
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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- The Workouts For A Healthy Brain, Part 2
- Fact: Poor Sleep Increases The Risk of Death/ Disease
Overweight? Shocking Proof that it may not be your fault
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The Workouts For A Healthy Brain, Part 2
Dear Reader,
You've heard that exercise is the best thing you can do to keep your brain sharp. What's more, you can start at any age... once you get the okay from your own healthcare team. There's no one size fits all strategy for exercise - simple changes in how active you are on a regular basis are the ones that go a long way to helping you stay fit, keeping your brain healthy as the years pass.
One exercise that most people overlook is dancing - one of the best ways to get moving, have your heart rate up and have some fun at the same time. It improves balance, coordination and flexibility. Learning those new moves (or re-learning nearly lost ones) is a good challenge to your brain, builds new connections. Even the super shy can dance - YouTube has plenty of videos that can get you up to speed before you go out to show those moves in public.
If you'd like to try more traditional workouts, here are some suggestions on how to get started based on your fitness level. If you haven't been active in a while (or ever)...
First week: Walk 5 to 10 minutes at a time, three days this week.
Second week: Up your walking time to 15 minutes, three days this week.
Third week: Take your walking time up to 20 minutes, three days a week.
Find other ways to be active all during the day.
If you workout a little bit, but not in a manner that could be described as regular, here is a plan to get yourself back on track.
First week: Walk or jog for 20 minutes without stopping, three days this week.
Second week: Up your walking/jogging time to 30 minutes, four days this week.
If you're walking, try to jog at least some of the time, gradually adding more jogging
time as you can.
Continues below...
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Fact: Poor Sleep Increases The Risk of Death/ Disease
Ever lain awake at night and counted the hours till dawn? Isn't frustrating to be in bed and be unable to sleep? With around 18 million prescriptions written every year for expensive sleeping pills... ...it's clear that there's a national epidemic. So, what do doctors do when they can't sleep? Here's the answer. Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication. Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle. Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...*Disclosure: compensated affiliate*
The Workouts For A Healthy Brain, Part 2 Continued...
Third week: Take your walking/jogging time up to 30 minutes, five days a week.
Gradually increase the intensity of your activity, and substitute a stationary bike, swimming or other aerobic activity, even a one-hour game of tennis (or another intense sport) for two of your half hour workouts this week.
If you've been working out on a regular basis for a while now - good for you. Here's a regimen that will challenge you, make the most of your strengths.
First week: Do 30 minutes of uninterrupted aerobic exercise, five days this week, PLUS do five extra minutes of weight lifting, push ups or another muscle building activity, three days a this week.
Second week: Continue with the 30 minutes of uninterrupted aerobics, five days this week PLUS do 10 minutes of weight lifting, push-ups or another muscle building activity, three days this week.
Third week: Keep going with the 30 minutes of uninterrupted aerobic activity, five days this week, PLUS up your weight training to 15 minutes on five days this week. Increase the intensity of your exercise as you feel you can.
The good news about aerobic workouts and your brain is that the fitter you get, the stronger your memory muscle (the hippocampus) gets.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.aarp.org/health/brain-health/info-05-2013/exercising-tips-for-brain-health.1.html
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