We’ve often thought about muscle as a thing that exists separately from intellect—and perhaps that is even oppositional to it, one taking resources from the other. The truth is, our brains and muscles are in constant conversation with each other, sending electrochemical signals back and forth. In a very tangible way, our lifelong brain health depends on keeping our muscles moving.

Brain And Muscles: Two Constant Conversationalists

Skeletal muscle is the type of muscle that allows us to move our body around; it is one of the biggest organs in the human body. It is also an endocrine tissue, which means it releases signaling molecules that travel to other parts of your body to tell them to do things. The protein molecules that transmit messages from the skeletal muscle to other tissues—including the brain—are called myokines.

The Skeletal Muscle’s Messengers: Myokines

Myokines are released into the bloodstream when our muscles contract, create new cells, or perform other metabolic activities. When they arrive at the brain, they regulate physiological and metabolic responses there, too. As a result, myokines have the ability to affect cognition, mood, and emotional behavior. Exercise further stimulates what scientists call muscle-brain “cross talk,” and these myokine messengers help determine specific beneficial responses in the brain. These can include the formation of new neurons and increased synaptic plasticity, both of which boost learning and memory.

The Muscle-Brain Cross-Talk

In young muscle, a small amount of exercise triggers molecular processes that tell the muscle to grow. Muscle fibers sustain damage through strain and stress, and then repair themselves by fusing together and increasing in size and mass. Muscles get stronger by surviving each series of little breakdowns, allowing for regeneration, rejuvenation, regrowth. As we age, the signal sent by exercise becomes much weaker. Though it’s more difficult for older people to gain and maintain muscle mass, it’s still possible to do so, and that maintenance is critical to supporting the brain.

Muscles: Survivors Themselves And Supporters Of Others

Even moderate exercise can increase metabolism in brain regions important for learning and memory in older adults. And the brain itself has been found to respond to exercise in strikingly physical ways. The hippocampus, a brain structure that plays a major role in learning and memory, shrinks in late adulthood; this can result in an increased risk for dementia. Exercise training has been shown to increase the size of the hippocampus, even late in life, protecting against age-related loss and improving spatial memory.

Muscles, Learning And Memory

Further, there is substantial evidence that certain myokines have sex-differentiated neuroprotective properties. For example, the myokine irisin is influenced by estrogen levels, and postmenopausal women are more susceptible to neurological diseases, which suggests that irisin may also have an important role in protecting neurons against age-related decline.

Muscles, Neuropathy And Neuroprotection

Studies have shown that even in people with existing brain disease or damage, increased physical activity and motor skills are associated with better cognitive function. People with sarcopenia, or age-related muscle atrophy, are more likely to suffer cognitive decline. Mounting evidence shows that the loss of skeletal muscle mass and function leaves the brain more vulnerable to dysfunction and disease; as a counter to that, exercise improves memory, processing speed, and executive function, especially in older adults. (Exercise also boosts these cognitive abilities in children.)

Muscles Don’t Matter Just To “MuscleBrains”, But To Brains Too

Orandum est ut sit mens sana in corpore sano. (A man should pray for a healthy mind in a healthy body.)

There’s a robust molecular language being spoken between our muscles and our brain. Exercise helps keep us fluent in that language, even into old age. 

There’s a robust molecular language being spoken between your muscles and your brain.

personaldevelopment

Personal Development

health

Health

exerciseandfitness

Exercise & Fitness

sports

Sports

scienceandnature

Science & Nature

How Do Strong Muscles Keep Our Brain Healthy?

Our ancestors did around 15k steps a day. A modern human does about 4k, but 80% of the people in the US are doing way less than that. We should run more often and do it better. The idea we are destroying our joints while running is mostly a myth. Done correctly frequent running helps us maintain our mobility longer, not the other way around.

Running is important

As we get older we are loosing muscle mass. We thus think it's normal we should be more sedentary as we get older. But no:<ul><li>It's not a given we should exercise less if we get older. A lot of the older hunter gatherers are active until they die. </li><li>Activity and muscle training is how you remain active until later in life. The less you move and train the sooner your motor functions will disappear. </li></ul>

Strength train harder as you get older

As I get older I am more interested in ways of extending my health-span. This advice is basic but we usually miss the basic things. 

Exercise culture is crazy. But what you need to do is exceedingly simple. Subscribe to Big Think on YouTube ► https://www.youtube.com/c/bigthink Up Next ► Does exercise enhance creativity? https://youtu.be/1QOfkqIKfyw We hold many misconceptions about exercise. For example, we believe our ancestors were incredibly strong, or that there is a tradeoff between speed and strength. The worst myth is that it’s normal to be less physically active as you get older. But modern hunter-gatherers remain physically active as they age. Humans need about 150 minutes of exercise per week to be healthy, but 80% of us aren’t getting even that. A good solution is simply walking more. Read the video transcript ► https://bigthink.com/series/explain-it-like-im-smart/exercise-myths/ ---------------------------------------------------------------------------------- About Daniel Lieberman: Daniel Lieberman is Edwin M. Lerner II Professor of Biological Sciences and a professor of the Department of Human Evolutionary Biology at Harvard University. He received degrees from Harvard and Cambridge, and taught at Rutgers University and George Washington University before joining Harvard University as a Professor in 2001. He is a member of American Academy of Arts and Sciences. Lieberman loves teaching and has published over 150 peer-reviewed papers, many in journals such as Nature, Science, and PNAS, as well as three popular books, The Evolution of the Human Head (2011), The Story of the Human Body: Evolution, Health and Disease (2013), and Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding (2020). ---------------------------------------------------------------------------------- Read more of our stories on exercise: When is the best time to exercise? ► https://bigthink.com/health/when-best-time-exercise/ This molecule may be the “secret sauce” of exercise — but it won’t work as a pill ► https://bigthink.com/health/lac-phe-exercise-pill/ How exercise changes your brain biology and protects your mental health ► https://bigthink.com/health/neurobiology-of-exercise/ ---------------------------------------------------------------------------------- About Big Think | Smarter Faster™ ► Big Think The leading source of expert-driven, educational content. With thousands of videos, featuring experts ranging from Bill Clinton to Bill Nye, Big Think helps you get smarter, faster by exploring the big ideas and core skills that define knowledge in the 21st century. ► Big Think+ Make your business smarter, faster: https://bigthink.com/plus/ ---------------------------------------------------------------------------------- Want more Big Think? ► Daily editorial features: https://bigthink.com/popular/ ► Get the best of Big Think right to your inbox: https://bigthink.com/st/newsletter ► Facebook: https://bigth.ink/facebook ► Instagram: https://bigth.ink/Instagram ► Twitter: https://bigth.ink/twitter

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Longevity

Exercise culture is crazy. But what you need to do is exceedingly simple.

Subscribe to Big Think on YouTube ► https://www.youtube.com/c/bigthink 
Up Next ► Does exercise enhance creativity? https://youtu.be/1QOfkqIKfyw 

We hold many misconceptions about exercise. For example, we believe our ancestors were incredibly strong, or that there is a tradeoff between speed and strength.

The worst myth is that it’s normal to be less physically active as you get older. But modern hunter-gatherers remain physically active as they age.

Humans need about 150 minutes of exercise per week to be healthy, but 80% of us aren’t getting even that. A good solution is simply walking more.

Read the video transcript ► https://bigthink.com/series/explain-it-like-im-smart/exercise-myths/ 

---------------------------------------------------------------------------------- 

About Daniel Lieberman:
Daniel Lieberman is Edwin M. Lerner II Professor of Biological Sciences and a professor of the Department of Human Evolutionary Biology at Harvard University. He received degrees from Harvard and Cambridge, and taught at Rutgers University and George Washington University before joining Harvard University as a Professor in 2001. He is a member of American Academy of Arts and Sciences. Lieberman loves teaching and has published over 150 peer-reviewed papers, many in journals such as Nature, Science, and PNAS, as well as three popular books, The Evolution of the Human Head (2011), The Story of the Human Body: Evolution, Health and Disease (2013), and Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding (2020).

---------------------------------------------------------------------------------- 

Read more of our stories on exercise: 
When is the best time to exercise?
 ► https://bigthink.com/health/when-best-time-exercise/ 
This molecule may be the “secret sauce” of exercise — but it won’t work as a pill
 ► https://bigthink.com/health/lac-phe-exercise-pill/ 
How exercise changes your brain biology and protects your mental health
 ► https://bigthink.com/health/neurobiology-of-exercise/ 

---------------------------------------------------------------------------------- 

About Big Think | Smarter Faster™
► Big Think 
The leading source of expert-driven, educational content. With thousands of videos, featuring experts ranging from Bill Clinton to Bill Nye, Big Think helps you get smarter, faster by exploring the big ideas and core skills that define knowledge in the 21st century. 
► Big Think+
Make your business smarter, faster: https://bigthink.com/plus/

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Harvard professor debunks the biggest exercise myths | Daniel Lieberman

Stay healthier longer - Harvard Scientist Basic Advice

<ul><li>Online fitness is becoming more intertwined with performing pleasantness - and, by extension, being perceived as beautiful at all times.</li><li>It could inspire some consumers to pursue healthier habits or to organize their days in a way that makes more sense for them. For others, aspirational content can exacerbate pre-existing insecurities.</li><li>As more people post this type of content, it can become a convention. Those social codes can create unrealistic expectations and potentially cause people to think if their workout doesn’t fit into the bounds of that pattern, it’s not real.</li></ul>

The pitfalls of uplifting an aesthetic in terms of exercise

Much of the fitness content we consume online is about achieving a certain body type. This can be motivating, but for others, this can lead to problems like eating disorders.It is okay to admire someone else's physique and to be motivated by their social media accounts, but this becomes problematic when someone thinks there is only one acceptable body type.

Achieving a certain body type

Don’t focus on aesthetics — fitness is a feel-good ritual.

food

Food

artsandculture

Society, Arts & Culture

You don’t need to look perfect to work out

The more attention and care you give to a plant, the more the yield.You may either get a thorny bush or a fragrant flower. It all depends on the seed and how much work you put into it.Given a choice, you'd naturally want more of one kind and less of other.

Plants

Come to think of it (pun intended). Thoughts are like plants. We prefer some - childhood memories, vacations, achievements. We dislike some - unpleasant memories, past experiences, stress, anxiety.Most of us trim the flowers and water the bushes, unknowingly.

Thoughts

We are constantly working on our garden (mind) which has all kinds of plants (seeds).Everytime we ignore or escape from the thought, we are still giving attention to it i.e. watering it.Sometimes we are aware of this, most of the time it is subconscious.

You are the gardener

First step is noticing that the a thought has arisen. Don't fight it or run from it. Acknowledge it, say 'hello'. Think through if this has any relevance in your present.If it does, plan the best step forward.If it does not, take a deep breath and just visualize that you have chopped of a part of this bush with hedge shears. Wait a few moments and then carry on with your day.

Trim thorny bushes

Brain has the ability to be influenced by thorns and flowers equally. Use this mechanism to your advantage.If you naturally feel grateful and relive good memories, great! Otherwise, set some time during the day for this activity.Pick any thought - a person, a moment, nature, god, whatever makes you feel at peace. Fully live this thought, take a deep breath and imagine you are watering a flower pot.

Nurture fragrant flowers

With consistent effort, over a period of time your garden will have almost no thorny bushes and full of flowers.Maybe a few trees as well :)Use the power of visualization as that too is just a thought. A strong one because you are aware of it.

Garden of your choice

Use your brain's natural tendencies to your advantage. Tips to control your thoughts the way you like.

mindfulness

Mindfulness

habits

Habits

Gardening your mind

<ul><li>For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!</li><li>A high-fat lunch could be followed by a low-fat dinner</li></ul>

1. Eat a variety of foods

<ul><li class="ql-align-justify">About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. </li><li class="ql-align-justify">It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.</li></ul>

2. Base your diet on plenty of foods rich in carbohydrates

<ul><li>Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health.</li><li>We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats.</li><li>Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.</li></ul>

3. Replace saturated with unsaturated fat

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

4. Enjoy plenty of fruits and vegetables

<ul><li>A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:</li><li>When shopping, we could choose products with lower sodium content.</li><li>When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.</li><li>When eating, it helps not to have salt at the table, or at least not to add salt before tasting.</li></ul>

5. Reduce salt and sugar intake

Adults need to drink at least 1.5 litres of fluid a day! Or more if it's very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.

 Drink plenty of fluids

<ul><li>The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.</li><li>Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient - protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend the energy, and makes us feel good. </li></ul>

7. Maintain a healthy body weight

<ul><li>Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:</li><li>Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine</li><li>Too few fruits and vegetables? To start with, we can introduce one extra piece a day.</li></ul>

8. Start now! And keep changing gradually.

Never sleep on your stomach, on the couch or in the recliner. No pretzel sleeping! Your body needs a neutral position to rest properly.

9. Your Position Matters

Warm up or Stretch before exercising or other physical activity could help you practice your daily exercises easier.

10. Warm Up

Helpful fitness lifestyle should be followed not only by adults but also kids too!

Discover the secrets to a healthy lifestyle and 10 easy tips that will help you follow a healthier diet as well as a more active daily life.

10 Healthy Lifestyle Tips for Adults

Our bodies move all the time. Or, rather, we are loading our cells all the time, even when we are in a chair or bed at night. But many of our loads are static. We call the state of being loaded in one position for a long time sedentary.  Sedentarism is an unintended consequence of other ways we identify our culture: like being“well developed” or “technologically progressive,” etc.

Changing a sedentary culture

Everyone will have to think about ways to move more. For example, walking more can be a good program to improve your physical fitness levels. Aim for 100 steps per minute. If you're just getting started, your fitness-making pace might be slower. On the other hand, if you're already used to walking at 100 steps per minute, you might need to walk faster.   If you can't walk faster than 100 steps per minute, choose uphill or staired routes, or carry a load to challenge your fitness level.

It's not about running

"Sedentary culture" is currently part of the broader, overarching culture. But subcultures, including our individual culture, can also be sedentary. We would be moving more if society was set up to encourage or even require us to move more.  However, the most immediate benefits can be found in changing our personal culture, which can grow into a dynamic family culture. For example, the whole family can sign up for a running race.

Cultures and subcultures

Measuring your steps per minute can be boring. One way to challenge your pace is to use a song's beats-per-minute (bpm) as your stepping-rate guide.Beyonce’s "Crazy in Love" and Stevie Wonder's "Superstition" are 100 bpm songs. Try some 120 bpm songs for comparison, such as "I Wanna Dance With Somebody" by Whitney Houston, "Enter Sandman" by Metallica, or "Don’t Stop Believin'" by Journey. Check your pace by humming a few bars to see how your steps measure out. Spotify has playlists that organise songs by bpm.

Walking and BPM

Right now, “sedentary culture” is part of the broader and overarching culture. But subcultures—including our individual culture—can also be sedentary. These sedentary subcultures end up reinforcing the overarching culture, and around we go. So what can we do? Find out in this episode. Hint: this isn't all about running. Find the original post at: nutritiousmovement.com/changing-a-sedentary-cultureAnd the full post about pacing at: nutritiousmovement.com/the-best-walking-paceWe’ve teamed up with Softstar Shoes, one of our favorite minimal footwear makers, for a family-friendly event celebrating movement from the feet up! Join us on August 6th from 9am–1pm in Philomath, Oregon at the Softstar Workshop. Details at nutritiousmovement.com/softstar

podcasts

Podcasts

Right now, “sedentary culture” is part of the broader and overarching culture. But subcultures—including our individual culture—can also be sedentary. These sedentary subcultures end up reinforcing the overarching culture, and around we go. So what can we do? Find out in this episode. Hint: this isn't all about running. Find the original post at: nutritiousmovement.com/changing-a-sedentary-cultureAnd the full post about pacing at: nutritiousmovement.com/the-best-walking-pace --Find out more about the Wheat Retreat at https://www.nutritiousmovement.com/product/wheat-retreat/

Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles?  Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!

Move Your DNA with Katy Bowman

Ep 128: Sedentary Culture/Active Nature

Ayurveda is considered by many scholars to be the oldest healing science. In Sanskrit, Ayurveda means “The Science of Life.” Ayurvedic knowledge originated in India more than 5,000 years ago and is often called the “Mother of All Healing.” It stems from the ancient Vedic culture and was taught for many thousands of years in an oral tradition from accomplished masters to their disciples.Some of this knowledge was set to print a few thousand years ago,but much of it is inaccessible.

Ayurveda: The SCIENCE Of LIFE

The principles of many of the natural healing systems now familiar in the West have their roots in Ayurveda, including Homeopathy and Polarity Therapy.Ayurveda places great emphasis on prevention and encourages the maintenance of health through close attention to balance in one’s life, right thinking, diet, lifestyle and the use of herbs. Knowledge of Ayurveda enables one to understand how to create this balance of body, mind and consciousness according to one’s own individual constitution and how to make lifestyle changes to bring about and maintain this balance.

Your Constitution and Its Inner Balance

Just as everyone has a unique fingerprint, each person has a particular pattern of energy—an individual combination of physical, mental and emotional characteristics—which comprises their own constitution. This constitution is determined at conception by a number of factors and remains the same throughout one’s life.Many factors, both internal and external, act upon us to disturb this balance and are reflected as a change in one’s constitution from the balanced state. Examples of these emotional and physical stresses include one’s emotional state, diet and food choices, seasons and weather,

One’s Original Constitution 

physical trauma,work and family relationships. Once these factors are understood,one can take appropriate actions to nullify or minimize their effects or eliminate the causes of imbalance and re-establish one’s original constitution. Balance is the natural order; imbalance is disorder.Health is order;disease is disorder.Within the body there is a constant interaction between order and disorder. When one understands the nature and structure of disorder,one can re-establish order.Ayurveda identifies three basic types of energy or functional principles that are present in everyone and everything.

Since there are no single words in English that convey these concepts, we use the original Sanskrit words vata, pitta and kapha. These principles can be related to the basic biology of the body.Energy is required to create movement so that fluids and nutrients get to the cells, enabling the body to function.Energy is also required to metabolize the nutrients in the cells, and is called for to lubricate and maintain the structure of the cell.

Health is order ; Disease is disorder

Vata is the energy of movement; pitta is the energy of digestion or metabolism and kapha, the energy of lubrication and structure. All people have the qualities of vata, pitta and kapha, but one is usually primary, one secondary and the third is usually least prominent. The cause of disease in Ayurveda is viewed as a lack of proper cellular function due to an excess or deficiency of vata, pitta or kapha. Disease can also be caused by the presence of toxins.In Ayurveda, body, mind and consciousness work together in maintaining balance. They are simply viewed as different facets of one’s being.

To learn how to balance the body, mind and consciousness requires an understanding of how vata, pitta and kapha work together. According to Ayurvedic philosophy the entire cosmos is an interplay of the energies of the five great elements—Space, Air, Fire, Water and Earth. Vata, pitta and kapha are combinations and permutations of these five elements that manifest as patterns present in all creation. In the physical body, vata is the subtle energy of movement, pitta the energy of digestion and metabolism, and kapha the energy that forms the body’s structure.

How PANCHADHATU AFFECT

Vata is the subtle energy associated with movement  — composed of Space and Air. It governs breathing, blinking, muscle and tissue movement, pulsation of the heart, and all movements in the cytoplasm and cell membranes. In balance, vata promotes creativity and flexibility. Out of balance, vata produces fear and anxiety.Pitta expresses as the body’s metabolic system  — made up of Fire and Water.It governs digestion,absorption,assimilation,nutrition, metabolism and body temperature. In balance, pitta promotes understanding and intelligence. Out of balance,pitta arouses anger,hatred and jealousy.

Kapha is the energy that forms the body’s structure — bones, muscles, tendons — and provides the “glue” that holds the cells together, formed from Earth and Water. Kapha supplies the water for all bodily parts and systems.It lubricates joints,moisturizes the skin, and maintains immunity. In balance, kapha is expressed as love, calmness and forgiveness. Out of balance, it leads to attachment, greed and envy.Life presents us with many challenges and opportunities.Although there is much over which we have little control,we do have the power to decide about some things,such as diet and lifestyle.

To maintain balance and health, it is important to pay attention to these decisions. Diet and lifestyle appropriate to one’s individual constitution strengthen the body, mind and consciousness.The basic difference between Ayurveda and Western allopathic medicine is important to understand.

Ayurveda VS Allopathy

and primarily uses drugs and surgery to rid the body of pathogens or diseased tissue. Many lives have been saved by this approach. In fact, surgery is encompassed by Ayurveda. However, drugs, because of their toxicity, often weaken the body. Ayurveda does not focus on disease. Rather, Ayurveda maintains that all life must be supported by energy in balance. When there is minimal stress and the flow of energy within a person is balanced, the body’s natural defense systems will be strong and can more easily defend against disease.

It must be emphasized that Ayurveda is not a substitute for Western allopathic medicine. There are many instances when the disease process and acute conditions can best be treated with drugs or surgery. Ayurveda can be used in conjunction with Western medicine to make a person stronger and less likely to be afflicted with disease and/or to rebuild the body after being treated with drugs or surgery.

We all have times when we don’t feel well and recognize that we’re out of balance. Sometimes we go to the doctor only to be told there is nothing wrong. What is actually occurring is that this imbalance has not yet become recognizable as a disease. Yet it is serious enough to make us notice our discomfort. We may start to wonder whether it is just our imagination. We may also begin to consider alternative measures and actively seek to create balance in our body, mind and consciousness.

Ayurveda encompasses various techniques for assessing health. The practitioner carefully evaluates key signs and symptoms of illness, especially in relation to the origin and cause of an imbalance. They also consider the patient’s suitability for various treatments. The practitioner arrives at diagnosis through direct questioning, observation and a physical exam, as well as inference. Basic techniques such taking the pulse, observing the tongue, eyes and physical form; and listening to the tone of the voice are employed during an assessment.

Palliative and cleansing measures, when appropriate, can be used to help eliminate an imbalance along with suggestions for eliminating or managing the causes of the imbalance. Recommendations may include the implementation of lifestyle changes; starting and maintaining a suggested diet; and the use of herbs. In some cases, participating in a cleansing program, called panchakarma, is suggested to help the body rid itself of accumulated toxins to gain more benefit from the various suggested measures of treatment

....

In summary, Ayurveda addresses all aspects of life — the body, mind and spirit. It recognizes that each of us is unique, each responds differently to the many aspects of life, each possesses different strengths and weaknesses. Through insight, understanding and experience Ayurveda presents a vast wealth of information on the relationships between causes and their effects, both immediate and subtle, for each unique individual.

Summ

Ayurveda means "Science of Life" in Sanskrit. Ayurvedic knowledge dates back over 5,000 years in India and is known as the "Mother of All Healing."

Ayurveda: The Mother of All Healing |A Brief Introduction and Guide |

According to research from the Calorie Control Council, the average American may consume more than 4,500 calories and a whopping 229 grams of fat during a typical holiday gathering from snacking and eating a traditional Thanksgiving dinner with turkey and all the trimmings.

Don’t Get Stuffed

Depending on age, weight, and gender, most people should have somewhere between 1,600 and 2,800 calories daily. So at around 1,800 calories in our Thanksgiving dinner, even the CR spread has more than a daily allotment of calories for many.  Still, it’s not a good idea to skip breakfast (and lunch if you’re having a late celebration) to bank some calories.

The most important thing you can do is to stick with sensible portion sizes

Be mindful of how much you serve yourself.

Be mindful before you fill up your dinner plate.

How Many Calories Americans Will Eat on Thanksgiving

The 12-3-30 workout is a treadmill-based workout routine that claims to boost weight loss and burn calories. The workout on the treadmill involves:<ul><li>Walking at an incline level of 12</li><li>The speed setting of 3 miles per hour</li><li>Lasting 30 minutes</li></ul> The idea is to get your heart rate up without running using the incline setting and a moderately paced walking speed.

The 12-3-30 workout

<ul><li>Improves health as with any form of physical activity.</li><li>May build some lower body muscle. You could build some lower body muscle and increase strength. Walking at an incline activates your hamstrings, quads, glutes, hip, knee, and ankle flexors.</li><li>Increases daily energy expenditure. Each 1% incline grade burns about ten additional calories per mile for a 150-pound person.</li><li>Provides a joint-friendly and low-impact alternative cardiovascular workout.</li></ul>

Benefits of the 12-3-30 workout

<ul><li>The 12-3-30 workout is low-risk for those who are active already. However, ensure you are cleared for basic exercise by your doctor.</li><li>When using a treadmill, attach the safety strap in case of falls. This strap will pull out a key that stops the treadmill if you fall.</li><li>Warm up before the workout by walking at a slower pace and lower incline.</li><li>Never push past pain.</li></ul>

Risks of the 12-3-30 workout

The 12-3-30 workout is popular for a good reason. It is easy to remember and follow. Find out more about potential benefits and how to do it.

Why the 12-3-30 Treadmill Workout is Taking Over Your Social Media Feed

Health Benefits include the following:
	- Improves Brain Health
	- Weight Management
	- Lowers risk of disease
	- Strengthens Bones
	- Living Longer

What are the Health Benefits of Exercise?

One of the main health benefits seen with exercise comes in the form of brain health. After only one exercise session, you can observe a boost in your overall thinking abilities. Routine exercise can help your learning, judgement, and thinking abilities even as you age. In addition to that, exercise can reduce the risk of depression, lower symptoms of anxiety, and can help you sleep better.

Brain Health

Another one of the biggest, most obvious, health benefits of exercise is Weight Management.You gain weight when you consume more calories than you are able to burn. For this reason, exercise is incredibly useful since it allows you to maintain a balance between the amount of calories you consume, and the amount that you burn. Even moderate physical activity for 30 minutes each day can go an incredibly long way in maintaining your weight. In order to lose weight, one simply needs to exercise more.

Weight Management

Exercise can reduce the risk of the following:

Cardiovascular Disease: Heart Disease and Stroke are the two leading causes of death in the United States. For that reason, it is very important to exercise for enough time. 
Type 2 Diabetes: Exercise is able to reduce blood pressure which, in turn, leads to a lower chance of Diabetes.
Cancer: Although it does not stop cancer entirely, there are a handful of cancers that exercise can prevent: Bladder, Breast, Colon, and Kidney to name a few.

Lower Risk of Disease

The older that you get, the more important it becomes to keep your bones and muscles strong. Exercise can ensure that you are able to complete daily activities and stay physically active at the same time. Although this is more important for adults, the benefits can be seen regardless of age.

Strengthens Bones

Because of the various different health benefits mentioned above, it can be assumed that exercise will allow you to live longer. Even a small amount of exercise can go an incredibly long way in terms of helping increase your lifespan.

Living Longer

Overall, one can see that exercise alone is enough to completely change your life. Not only does it improve your physical health, but it also manages to improve your mental health as well. The more exercise you do, the more you will benefit!

Conclusion

Exercise, contrary to popular belief, has a LOT of positive effects on the body. Today, I will be exploring those benefits with you!

Regular physical activity improves your brain health, helps with weight management, reduces disease, strengthens bones and muscles, and improves your ability to do everyday activities. Learn more.

Benefits of Physical Activity

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