Health and Fitness
Our body is the most important asset in life. We have wealth all over the world, but our body is not healthy, then we will not be able to enjoy that wealth in the right way. That is why health and fitness are very important.
Importance of Health & Fitness.
When we were children, we exercise regularly by playing sports, but as we get older, due to career, education, busy schedule, We are not able to pay special attention to our body. This is why our body starts to deteriorate. We have money, but there is no time, things get worse and we have to spend money to improve our body later. Therefore we should not ignore the importance of health and fitness in our life.
What happens when we exercise?
When we think of exercising, we tend to think of the benefits for mood and energy, as well as our physical health. But exercise can have an even more subtle effect on our bodies. And I’m talking about on the chemical level: There are a number of ways working out can affect your hormones, and this can influence all parts of how your body functions, including how your body handles stress, regulates insulin, your sex drive, and even your risk of breast cancer.
“How you exercise affects your hormones, both positively and negatively,” gynecologist Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet, tells Bustle. “When we exercise, we tend to think more is better, so we exercise harder, longer, and more intensely. But actually, exercise has a U-shaped association, meaning that moderate amounts are optimal but low or high levels can be harmful.”
1. It Increases Endorphins
Endorphins are likely the most recognized hormone affected by “Endorphins are endogenous opioids secreted from the pituitary gland that blocks pain, creates a feeling of euphoria (i.e. a runner’s high), blocks pain, and reduces anxiety,” clinical sports neuropsychologist Dr. Erin Reynolds tells Bustle. Getting your heart rate up can boost your endorphin levels, and unlike synthetic opioids that we habituate to, regular exercise over time will lead to an increased sensitivity to endorphins. “You will feel that runner’s high faster, and it may last longer,” she says. “That’s how (with a regular routine), people can exercise for longer times or run for longer distances without feeling pain or fatigue.”
2. It Regulates Estrogen
Estrogen is the primary female sex hormone, and it mainly responsible for the regulation of the female reproductive system and secondary sex characteristics (i.e. breast development, menstrual cycle, reproduction). “Although women need estrogen, too much of it is not good and has been identified as a big risk factor for breast cancer,” says Reynolds. “Many women have too much estrogen in their systems to start with. In fact, many women over the age of 35 develop estrogen dominance. Exercise, in this case, helps to reduce excess estrogen, thereby reducing risk of breast cancer.”
3. It Regulates Cortisol
Cortisol helps to control mood, motivation, and the fear response, and exercising can help prevent overproduction of the hormone. “Cortisol is secreted from the adrenal glands, and chronic overproduction of cortisol is associated with adrenal fatigue,” says Reynolds. “Regular exercise can be very helpful in regulating cortisol, however, low intensity steady state training has been more effective in decreasing or regulating cortisol levels, while high intensity workouts (i.e. Crossfit) have been associated with increased cortisol levels in the acute period following exercise.”
4. It Improves Insulin Sensitivity
Working out can prevent insulin resistance, which can strengthen your liver function. This limits fatty deposits in the liver, also known as non-alcoholic fatty liver disease, says Gottfried. As a result of this, it can jump-start your metabolism and slow down the oxidative damage associated with the disease. “There are a few ways to optimize insulin with your workouts,” she says. “HIIT improves insulin sensitivity, but if it raises cortisol too much (for example, not resting sufficiently between intervals or not recovering adequately between workouts), that can worsen insulin balance. If you’re a high cortisol type, go for regular, brisk aerobic exercise to strengthen liver function.”
5. It Stimulates Production Of Testosterone
Testosterone is an important hormone responsible for muscle growth and maintenance, increasing metabolism, and boosting overall confidence. Although it’s mostly thought of in relationship to men, testosterone is equally important for women. “Women have much less testosterone than men naturally, but low testosterone in women can cause the same problems,” says Reynolds. “The good news is that it only takes about 20 minutes of exercise for testosterone levels to increase, and levels may stay increased for up to 3 hours following the exercise session. Over time, a regular workout routine may increase overall levels of testosterone beyond that time frame.”
6. It Stimulates Human Growth Hormone (HGH)
Exercise can help boost production of the human growth hormone, but it requires some high intensity. “Burst training, or high-intensity interval training (HIIT), is your GH-boosting ticket,” says Gottfried. “Studies show HIIT proves incredibly effective to reduce fat, improve insulin sensitivity, and build more muscle. Ideally you’ll want to combine HIIT with weight resistance to optimize GH and other hormonal levels, like testosterone.”
7. It Increases Irisin
Irisin is a hormone that has recently been discovered. It was first identified in 2012 and is often referred to as the exercise hormone. “Researchers first identified irisin when noticing that exercise, first in mice and then in humans, produced a cascade of chemicals, including this newcomer,” says Reynolds. They noticed that increased irisin helped turn white fat into brown fat, which is good for the body and helps to regulate body temperature. Although most types of exercise will increase irisin, more studies suggest that endurance and strength training may be the most effective.”
8. It Increases Adiponectin
Adiponectin is a protein hormone that plays a role in protecting against insulin resistance and type 2 diabetes. “In women over 40, aerobic exercise and core work causes significant increases in adiponectin levels,” says Gottfried. “Adiponectin is secreted by fat cells and regulates glucose and fat breakdown.”
You might not realize it, but your daily workouts can have a profound effect on regulating your hormones that help your body function in all areas. Just another benefit of getting those steps in.
5 Ways Pilates Changes Your Brain & Body
By JAY POLISHFeb 6, 2020
When Clara and Joseph Pilates developed their eponymous practice in the 1920s, it was mainly used to help people rehabilitate from injuries. Today, some people use some Pilates tenets for physical therapy, but others strap themselves onto their reformers for a full-body workout. No matter your motivations for learning the practice, though, the way Pilates affects your brain is a good reason to spend more time on the mat.
A central idea of Pilates is that by strengthening your core (AKA, the muscles in your trunk that keep your body stable), you’re better able to connect to the rest of your body and keep it safe. By paying close attention to limiting muscular imbalances (which develop from things like sitting at your computer all day), Pilates encourages you to pay attention to your body and the ways you move in the world.
“This non-judgmental noticing of habitual patterns and making small incremental changes” is central to Pilates practice, says choreographer and researcher Marianne Adams, MFA, co-founder of The Pilates Teacher Training Program at Appalachian University. Cultivating these abilities to notice your body and mind’s tendencies without judging yourself helps you stay positive when the going gets tough, Adams tells Bustle.
By building your mental resilience, Pilates can impact your quality of life well beyond just strengthening your core muscles. The mental health benefits of Pilates link physical pain reduction with improving emotional wellness. This means that as you do boost your cardiovascular health and reduce back pain, you’re also training yourself to breathe in ways that can reduce anxiety and depression. That 10-class Pilates pass that your cousin gave you for the holidays is suddenly looking like the gift that keeps on giving.
1. Pilates Can Help Reduce Depression And Anxiety
In the fitness world, there’s this odd mental health balance you often have to strike: It can feel impossible to work out when you’re too depressed, even if you know working out can help ease your depression. The hard part is figuring out when you feel OK enough to start the process. Pilates can help with that. Even though it’s challenging, it’s not super high-intensity, and you can get in great Pilates workouts at home.
The research is also in your proverbial corner here. A 2018 study published in the journal Complementary Therapies in Medicine found that Pilates decreases depression, anxiety, and fatigue, with dramatic changes in people’s moods reported in several published studies analyzed by researchers. These studies also reported increased energy from Pilates practice, suggesting that your time on the mat can give you the boost you need to improve your overall mental well-being.
2. Pilates Can Boost Mindfulness
Even though yoga is the practice most often associated with increases in mindfulness, Pilates can also boost your awareness of self. A 2013 study published in the Journal of Dance and Somatic Practices found that integrating a regular Pilates practice into your routine can significantly boost your mindfulness and mental resilience. This can be especially helpful when you’re going through a tough time at work or in life; because mindfulness is known to increase your ability to successfully overcome physical, emotional, and psychological challenges.
According to Adams, practicing Pilates facilitates an improvement in mindfulness because you have to concentrate hard to successfully navigate the movements. Pilates is largely about “paying attention and listening to our bodies,” she says. “Our imagination often gives us images which provide clues as to how perform each exercise with precision. Listening to our intuition might tell us when to modify or when to push to increase our maximum capacity.”
Tuning in to your body with that level of intensity can be a great step toward improving your mindfulness.
3. Pilates Can Help Reduce Chronic Pain
For people living with chronic back pain, Pilates can be an excellent way to strengthen core muscles while being gentle with your body. A 2019 study published in the journal Clinical Biomechanics found that Pilates training was hugely effective at reducing the symptoms of low back pain. Participants found that they were able to complete more daily tasks with less pain after following an eight-week Pilates protocol. if you’re looking for low-impact exercise with high-impact effects on reducing your pain levels, you may want to grab a Pilates mat and get going.
4. Pilates Can Help Improve Cardiovascular Health
It’s tempting to associate cardio workouts with a lot of jumping, running, cycling, and red-faced group fitness instructors yelling at you to go faster. But Pilates can be useful for giving you all the cardio you need, without the high-impact strain on your body. According to a 2019 study published in the Journal of Clinical Medicine, Pilates may improve cardiovascular health by boosting your maximal oxygen uptake levels (AKA how well you can breathe) regardless of your current health status. In other words, if working out isn’t your thing but you want to boost your heart health, Pilates may be your way in the proverbial door.
5. Pilates Can Boost Emotional Health Of Folks With Chronic Musculoskeletal Conditions
Pilates has been shown to play a role in chronic pain reduction, but the benefits aren’t just physical. A 2019 study published in the journal Musculoskeletal Care found that a 12-week Pilates program reduced the pain of folks with chronic musculoskeletal conditions. The study also found that doing Pilates generally raised people’s quality of life and ability to move through daily activities by increasing their mobility and energy levels.