• What happens to the immune system and the brain, if not to play sports?

    Sarcopenia, the lack of muscle tissue associated with its loss due to age or illness, is really a serious problem. With sarcopenia faced untrained, as well as full people who give themselves excessive physical activity or do not engage in sports at all. With extreme loads on the muscles (and for an untrained person, such a load can be an ordinary half-hour workout, as in the video from Gillian Michaels, or a workout in the company of a fitness instructor who does not take into account your initial data) instead of adipose tissue, muscle tissue begins to be spent. The result - excess fat, weakness, poor endurance, refusal of physical activity and ... increased risks of cardiovascular diseases.

    Publication from KAYLA ITSINES (@kayla_itsines)14 Apr 2018 at 5:17 pdt

    Therefore, physical activity adequate to your endurance is not just an opportunity to boast an impressive muscular relief, and muscles are not just a beautiful “accessory” of your body.A sufficient amount of muscle tissue makes it possible to prolong youth, reduce the risks of "vascular catastrophes". Also, power loads help to avoid excessive protein breakdown and normalize carbohydrate metabolism. All this makes you healthier. That is why it is more important to pay attention to the lack of muscles, and not excess fat.

    Keep a clear mind

    Physical activity helps to avoid impaired memory and attention. Studies have shown that sports stimulate the emergence of new nerve cells. Motor activity and new information for the brain are inseparable. That is why, when you play sports, new nerve cells begin to appear in the areas responsible for memory, and new connections between existing neurons are formed.

    Physically active people are less likely to get Alzheimer's disease and some other types of dementia. In addition, they have lower risks of developing strokes, which also often affect the ability to think, critically evaluate, memorize and generate new ideas.

    Publication by Alexia Clark (@alexia_clark)11 Apr 2018 at 10:35 PDT

    Complaints about the deterioration of memory and attention - the lot not only the elderly. Young patients often report similar symptoms at the doctor's office.The causes of memory impairment in elderly and young people are different. The cause of memory problems in young people is most often not disease, but trivial overwork, unreasonable organization of the day's regime, lack of sleep. 40 minutes of sports a day will help solve several problems at once: improving cerebral blood flow will positively affect memory, attention, intelligence, including the ability to find non-standard ideas and make spontaneous decisions. Evening physical education gives another bonus: they improve the structure of sleep and normalize the process of "packaging" information in long-term memory.

    Move back old age

    Sarcopenia is easily identified by the strength of the hand's compression. There is a special device - a dynamometer that allows you to find out the strength of the muscles. The researchers armed themselves with dynamometers and conducted a study among elderly people with a history of myocardial infarction, and it brought important conclusions. Mortality rates of these patients depended most on the compression force of their hands: the stronger the muscles of the hands, the greater the chances the participants in the experiment had for a long and happy life without a second infarction.Another study conducted by Canadian scientists among women over 85 years of age showed that a low force in the wrists doubled the likelihood of dying in the next 9 years.

    Another important "indicator of old age," researchers called walking speed. Older people who were hardy enough had normal indicators of hand grip strength. And old people with poor endurance and too slow gaits had insufficient strength in their hands and risked dying much more than their sports peers.

    Publication by Jen Selter (@jenselter)Mar 27, 2018 at 6:48 pdt

    Physically active people live 3.5–4 years longer. And their life is definitely better: aerobic exercise for at least 150 minutes a week reliably reduces the risk of developing hypertension, some heart diseases, depression, type 2 diabetes. And if you exercise from 150 to 300 minutes a week, you surely leave behind the risks of obesity, colon cancer, and if you are a woman, you also have breast cancer.

    That is why any physical activity is better than its absence. It is not necessary to become a record marathoner.But to go on foot to work is a reasonable solution not only in terms of ecology, but also health.

    Avoid fractures

    Regular physical activity improves bone structure. As a result, age-related changes in bone tissue slow down, leading to osteoporosis, or thinning of bone. Therefore, adequate physical activity of older people, oddly enough, reduces the risk of falls and fractures. The need to “retire”, “remember your years” and other admonitions is the path to muscle loss, osteoporosis, serious illness and disability.

    Publication by Kaisa Keranen (@kaisafit)12 Apr 2018 at 7:47 pdt

    Studies show that the increase in bone mineral density is most intense when training with jumps (hip bones strengthen, especially vulnerable to fractures when falling in the elderly). However, you need to be careful here: jumping with a rope, for example, has many contraindications, including varicose veins and pain in the lower back, and they are very common in aged patients. However, walking, jogging, swimming, yoga are types of physical activity that also help in the prevention of osteoporosis and have practically no contraindications.

    Maintain immunity

    Researchers have discovered an interesting phenomenon: for some reason, many athletes have a blood neutrophil level, which are important "defenders" of immunity, is at the lower limit of the norm. Does this mean that regular physical activity reduces immunity? Not at all: a decrease in the number of neutrophils indicates only a decrease in chronic inflammatory processes in the body. And this is a good sign.

    Publication by Amanda Bisk (@amandabisk)2 Apr 2018 at 9:28 pdt

    Regular exercise also has a positive effect on the levels of growth hormone, glucagon, prolactin and thyroid hormones. And this is another argument in favor of the positive effect of motor activity on the immune system.

    Exercise should be adequate to your fitness, weight and endurance. Therefore, before rushing to the gym, it is better to consult a doctor. For example, if you are overweight, it is better not to start with running - the risk of injury to the knee joints and the lumbar spine is high. And the possibility of swimming in the pool for chronic diseases of the ears is better to coordinate with the ENT doctor. The first training session may well last 15 minutes and be a walk in the park on a day off.The main thing is to start, and the positive dopamine reinforcement will do the rest!

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