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."

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

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.

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Sports

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.

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Science & Nature

Benefits of Physical Activity

<ul><li>Physical activity is just moving, such as sweeping the floor or making dinner.</li><li>Exercise is an intentional physical activity that’s done for the sake of health and fitness.</li></ul> We can survive by sitting in chairs and pushing buttons and never having to break a sweat. But our ancestors had to be physically active to survive. They also struggled to get enough calories to get through the day, so they were careful not to do physical activity when it wasn’t necessary.

The difference between physical activity and exercise

There's nothing strange or wrong about sitting. However, you'll run into trouble if sitting is all you do.  Only about 20 percent of Americans get the minimum level of exercise, which is 150 minutes a week of moderate to vigorous physical activity.  But the fact that people struggle to exercise isn't' a personal failing. We are doing what we evolved to do, which is to avoid physical activity when it's' neither necessary nor rewarding.

Struggling to exercise isn't a personal failing

Most people exercise because they hope to lose weight. In truth, our bodies have not evolved to burn more calories the more physically active we are. Research shows that people who are more physically active don’t burn more calories necessarily than people who are more sedentary. The body keeps energy expenditure within a narrow range so that we can meet our demands every day. If you spend a lot of energy on exercise, your body will respond by spending less energy on other things. However, you still need to exercise. This is not a free pass.

Exercise is not for losing weight

Diet and exercise are two separate tools with two separate jobs. You can’t trade them back and forth.  If you don’t exercise today, you can’t just watch your diet, or if you don’t want to diet, you can’t just exercise more. You need to diet to watch your weight. You need to exercise for everything else.

Diet and exercise are separate tools

Exercise not only has a big impact on your muscles and heart but affects every part of your body. Exercise is affecting how those other systems spend their energy and how active they are. For example, people who exercise more have less inflammation.

Benefits of exercise

Ensure that exercise is not only necessary but also fun and social. You don’t have to run a marathon or climb Mount Everest. Just climb the stairs in your building or walk to work instead of driving or walking your dog. These things have huge benefits.

How to inspire people to become more active

Hunter-gatherers typically live about seven decades. They become grandparents but don’t retire; they stay very active. Staying active helps turn on all kinds of repair and maintenance mechanisms of the body that keep us healthy as we age.  Recent studies show that our metabolism slows down much later than previously thought. Your metabolism is stable from about 20 to 60 years old, unlike previously believed. Still, it is up to us to choose to live long and healthy lives.

Staying active as you get older

Common sense led us to believe that humans were programmed to be as physically active as they can and that the more exercise we do, the more calories we burn. But from an evolutionary standpoint – these ideas are just myths. Dr Daniel Lieberman, author of 'Exercised', and Dr Herman Pontzer, author of 'Burn', explain why. Video Journalists: Izabela Cardoso & Fernando Teixeira Executive Producer: Griesham Taan #bbcreel #bbc #bbcnews

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Videos

Common sense led us to believe that humans were programmed to be as physically active as they can and that the more exercise we do, the more calories we burn.

But from an evolutionary standpoint – these ideas are just myths. Dr Daniel Lieberman, author of 'Exercised', and Dr Herman Pontzer, author of 'Burn', explain why.

Video Journalists: Izabela Cardoso & Fernando Teixeira
Executive Producer: Griesham Taan

#bbcreel #bbc #bbcnews

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Why exercising doesn't always mean you burn calories - BBC REEL

Why exercising doesn't mean you burn calories - BBC REEL

Not stretching as much as you know you should? What's revealed by this research will change that.Recent research suggests stretching could have health benefits far beyond range of motion. Some studies associate stretching with heart health, healing from injury, even enhancing the body’s response to cancer. Research has yet to discern if there is a significant correlation and if it depends on stretching actively (as in vinyasa yoga) or more passively (as in Yin Yoga), but here’s what we know at the moment. 3 (surprise) health benefits of stretching

The Hidden Benefits of Stretching 

In 2020, research published in the International Journal of Environmental Research and Public Health suggested that regular stretching may improve cardiovascular health in adults over 40 by reducing arterial stiffness, resting heart rate, and blood pressure. Researchers involved with the meta-analysis concluded that stretching may help prevent plaque buildup in the arteries and prevent the progression of atherosclerosis.

1. Cardiovascular health

A study indicated that regular stretching might improve inflammation regulation in connective tissue. Inflammation is part of the natural healing cycle of injured or infected tissue, causing it to feel hot, swollen, and sore. However, if it continues over time, it can cause changes in posture or movement habits. Stretching was suggested as a helpful addition to existing pharmaceutical treatments for chronic inflammation.

2. Reducing inflammation

A recent study offers hope that regular stretching could play a role in cancer treatment and prevention. Researchers found that daily stretching was shown to reduce tumor size by 52 percent in the absence of any other treatment. The rather astonishing results could be due to interactions between stretching, chronic inflammation, and the immune response. While this research has yet to be extended to human patients, it appears that stretching could potentially be a low-cost, gentle, and noninvasive supplement to traditional cancer treatments.

3. Supporting the immune response to cancer

The benefits of stretching extend far beyond flexibility. Research suggests that regular stretching could incur surprising health benefits.

The Hidden Benefits of Stretching (That You've Definitely Never Heard of Before)

Ageing is for everybody. However, you can have two people of the same chronological age, they’re the same years on the planet, but if you look at their cells, one person might have a lower biological or cellular age. Making different lifestyle choices will affect your biological age.

We have two ages

Each cell in our bodies has a limited number of times it can divide. The number of times your cells can divide is determined by the rate of loss of the protective caps of each chromosome at each cell division.  These caps are called telomeres. Telomeres are similar to the plastic cap on your shoelaces that prevent the lace from fraying. Once the telomeres are gone, the DNA is unstable and stops dividing. Lifestyle factors like poor diet, inflammation, or lack of movement can increase your cell divisions and the rate you’re losing the telomeres on your chromosomes.

Why we age

Our bodies need a lot of movement to operate fully. In almost every single medical issue, movement is listed as something that can prevent or restore an issue.  <ul><li>Movement protects muscles and joints.</li><li>A lack of exercise can affect the health of your eyes, your brain, and your digestion.</li><li>It can negatively impact your energy levels, lipid panel results, or how well you feel each day.</li><li>A lack of exercise can cause your cells to age faster. </li></ul> This doesn’t mean that we need to be marathon runners. Instead, we need to find ways to increase our habitual activity levels.

Our bodies require movement

Movement and exercise are separate ideas. There are three different useful definitions when it comes to moving more.<ol><li>Movement is the broadest category. It is any time you change the load on your body parts. </li><li>Physical activity is within the broader frame of movement. It is any time you move your body to get something done, whether that’s exercise or chores around the house, etc.</li><li>Exercise is a sub-category of physical activity. It usually has a predetermined duration and mode. “I’m going to take a walk for 20 minutes.”</li></ol> From a public health standpoint, we need to do physical activity.

How to move more

Most of our culture will see itself as promoting convenience,  yet convenience is almost always about reducing the movement it takes to do something. In our modern culture, we do many things with the movement of the finger, such as using our smartphone or iPad or even ordering food or groceries. Before, we had to walk into a grocery store and move around.

Movement and culture

Our day can be broken into five categories:S - Sleep timeL - Leisure timeO - Occupation or our workT - Transportation, moving from point A to point BH - Home We need to get movement in all our domains. Exercise will fit into the leisure category. We can opt for active transportation, such as walking somewhere or riding a bike.

The SLOTH economical model to get more movement

There is a range of nutrition that we need. If kale is the best food and you only ate kale, you’d be ill because kale is not enough by itself. Movement nutrition is the same way. You could be a regular exerciser and not get enough elbow extension and flexion. Maybe your left ankle, even tho you take a walk every day, doesn’t move very much. Perhaps you cycle every day, but it doesn’t help the hip bones in terms of weight-bearing.

Not just moving but getting more of your parts moving

You’re never not moving. We’re under a gravitational load all the time. But if you’re sitting in a chair for nine hours a day, that is the movement food you’re eating the most.  So if you’re sitting at your desk all day, maybe stand for a portion of work or adjust your position in the chair a bit. Or schedule a time to take a lap around the office.

You're Never Not Moving

Biomechanist, author, and movement expert, Katy Bowman, M.S. on how to age dynamically.

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library.Find all of Katy's audiobooks at nutritiousmovement.com/audiobooks

podcasts

Podcasts

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library. --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 132: How Movement Fits into Intentional Aging

There’s a popular adage in the fitness community that you never regret a workout. And while that generally may be true, there are simply some days your mind doesn’t care and urges you to avoid it anyway.This is not only perfectly normal; it’s totally acceptable. The notion that you should force yourself into tough workouts creates an unsustainable and poor relationship with exercise.

Fitness Freaks And Their Regimes

Recovery is vital in any fitness routine. Recovery might mean simply walking or cycling to keep the body moving, or taking a break altogether ― and that’s OK. It’s all about listening to your body and not pushing yourself to a point where you end up hating exercise.Just as when you wake up feeling rested from a good night’s sleep, a rest day will give your body that same opportunity to meet your next workout with energy and enthusiasm.

Sometimes, Just Don’t Work Out

<ul><li>What you may have been able to conquer yesterday may not be the same today.</li><li>You will always have to take care of your fitness, but the way you move your body will change.</li><li>Your mind is just as important as your body. Just having a 'sweat session' isn't all there is to fitness.</li></ul>

Your Fitness Levels Can Change

<ul><li>Your workout doesn't need to be long in order for you to reap the benefits</li><li>Finding an enjoyable way to move your body for a short period of time can be just as effective</li><li>It's not just about the workout. It's about your peace of mind and quality of life</li><li>Buy a  good workout set, because clothes make us feel good.</li></ul>

Commit to Doing Just a Few Minutes

<ul><li>Blast some good music before getting started</li><li>Keep it simple and relaxed. Don't pressure yourself to have your best performance.</li><li>Stretch or find a gentle way to move their body.</li><li>Prioritize stretching and foam rolling: use a foam roller to activate your glutes and other muscles to feel good each day.</li><li>Fitness feels easier when it's an activity you don't hate.</li><li>Find a fun way to move that feels more like play.</li></ul>

Keep It Moving, Keep It Fun

<ul><li>If you don't feel like going to the gym, don't pressure yourself to have the best workout, and instead encourage yourself to move for the sake of consistency, the next workout will be that much easier.</li><li>The act of restarting is most often more challenging than the workout itself.</li></ul>

The Bottom Line: Think About Your Future

If your head isn't into exercise or if you only have a few minutes to spare, this advice is for you.

What Fitness Pros Do When They Don't Feel Like Working Out

<ul><li>According to <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.893783/full">a new study</a> published in the journal Frontiers in Physiology, the time of day you work out can influence exercise-induced health and performance benefits, which varies across genders.</li><li>For women, exercising in the morning reduced abdominal fat, decreased blood pressure, and improved lower-body muscle power. Evening exercise enhanced physical performance and mood.</li><li>For men, both morning and evening exercise improved physical performance, decreased total body and abdominal fat, and improved mood.</li></ul>

THE TIME OF DAY YOU GO FOR A RIDE CAN INFLUENCE THE RESULTS

If you’ve suspected you gain more <a href="https://www.bicycling.com/training/a40323646/resistance-band-shoulder-workout/">benefits from your workouts </a>depending on the time of day you complete them, your hunch might be right. In the past, studies have found that the time of day you work out can play a role in anything from <a href="https://www.bicycling.com/news/a28469826/best-time-to-exercise-for-weight-loss/">weight loss </a>to <a href="https://www.bicycling.com/health-nutrition/a27337083/morning-exercise-improves-brain-function/">how productive you are postride</a>. And now, according to new research, whether you work out in the morning or at night can influence mood, physical performance, and cardiometabolic health—and these pay-offs can vary depending on your gender. (Please note that the researchers only included cisgender individuals in this study.)

Researchers studied 56 highly active men and women, ages 25 to 55, for 12 weeks to help identify the most effective and feasible time of day to exercise. During this period, participants practiced the <a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">PRISE</a> nutrition and training program designed by <a href="https://www.skidmore.edu/hhps/faculty/paul-arciero.php">Paul J Arciero</a>, Ph.D., lead researcher, and director of the human nutrition, metabolism, and performance laboratory at Skidmore College, along with his colleagues.

Researchers studied 56 highly active men and women

<a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1654192364&sr=8-1&linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">The PRISE program</a> requires participants to exercise four days a week, focusing on a different training modality each day, including resistance training, <a href="https://www.bicycling.com/health-nutrition/a27105274/higher-fitness-linked-to-lower-death-heart-disease/">interval sprints</a>, stretching, or <a href="https://www.bicycling.com/training/a20029633/8-ways-cycling-will-make-you-healthier/">endurance training</a>.The program also requires following a strict <a href="https://www.bicycling.com/health-nutrition/a40298301/what-is-the-cico-diet/">diet</a>.

The PRISE program

All participants practiced each workout for an hour or less, except for the endurance-focused workouts, which participants were allowed to practice for an hour or more. All groups completed the same type of exercise on the same day, under the direction of certified fitness professionals. On interval sprint days and endurance days, participants practiced a sport of their choice like going on an elliptical, riding a stationary bike, roller blading, or cycling outdoors.

Participants designated to the <a href="https://www.bicycling.com/training/a39916130/morning-yoga-every-day/">morning group</a> worked out between the hours of 6:30 a.m. and 8:30 a.m. and those in the evening group exercised between 6 p.m. and 8 p.m.

Though <a href="https://www.bicycling.com/training/a20011394/how-to-fuel-on-rides-of-every-length/">nutrition</a> wasn’t the main focal point of this study, says Arciero, participants did follow a strict diet. Men and women in all groups met with a registered dietitian and were given a 12-week meal plan to follow.On resistance training days, participants in all groups ate a small <a href="https://www.bicycling.com/health-nutrition/a38083270/homemade-snack-recipes/">snack</a> one hour before training. On <a href="https://www.bicycling.com/training/g36630247/flexibility-exercises/">stretching</a>, endurance, and <a href="https://www.bicycling.com/news/a40300573/hiit-metabolic-function-study/">interval days</a>, morning participants arrived fasted, but <a href="https://www.bicycling.com/health-nutrition/a36548604/when-its-time-to-rethink-your-hydration/">hydrated</a>, and evening participants were also hydrated and <a href="https://www.bicycling.com/training/a26749714/intermittent-fasting/">fasted</a> for four hours.

Morning participants were instructed to <a href="https://www.bicycling.com/news/a36940677/intermittent-fasting-for-weight-loss-study/">eat breakfast after workout sessions</a> and subsequent meals in four-hour increments.Evening participants were instructed to eat four meals a day in four-hour increments, with the last meal eaten within an hour of completing exercise. On rest days, all participants were instructed to eat <a href="https://www.bicycling.com/news/a27259930/breakfast-benefits-lower-heart-attack-stroke-risk/">breakfast</a> within an hour of waking and following meals within those four-hour intervals. They consumed the last meal two hours <a href="https://www.bicycling.com/news/a36739906/screen-time-before-bed-sleep-quality-study/">before bed</a>.

In the beginning, Arciero says, many of the participants who were active for more than four days a week were reluctant to cut back on their workouts. But that all changed once they started noticing improvements in their performance. “They were realizing that the bottom line is all about the quality of the exercise experience, as opposed to the quantity ,” he says.

The program was inspired by the exercise recommendations of <a href="https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines">the American College of Sports Medicine</a>. It was designed so that people can maintain a healthy active lifestyle that works around their work and family schedules.

In the end, for women, morning exercise reduced total body and abdominal fat, decreased blood pressure, and <a href="https://www.bicycling.com/training/a34063049/tips-for-mastering-pistol-squats/">improved lower-body muscle power</a>, while evening exercise enhanced mood, as well as improved upper-body strength, power, and endurance.

For Women

“The likely reasons why women lose total-body and <a href="https://www.bicycling.com/news/a36036865/the-fitter-you-are-the-faster-you-burn-fat-study/">belly fat</a> with morning exercise is because the body is in a more favorable hormonal state (lower insulin levels) which favors burning body fat as an energy source,” Aciero says.Whereas, evening exercise is associated with building <a href="https://www.bicycling.com/training/a38527239/muscular-endurance-vs-strength/">muscular strength</a> and power because the body is in a favorable hormonal and metabolic state, he says, which contributes to improving overall mood because it acts as a “de-stressor” at the end of the day for both women and men.

Men who worked out in the both groups had improvements in mood and physical performance, and decreased both total and abdominal body fat. But for those in the evening group, exercise had greater improvements in lowering systolic blood pressure, decreasing <a href="https://www.bicycling.com/news/a26894515/muscle-fatigue-can-impact-brains-ability-to-learn-new-skills/">fatigue</a>, and stimulating fat oxidation when compared to the morning group.

For Men

The body and <a href="https://www.bicycling.com/training/a20043987/5-max-heart-rate-training-myths-busted/">heart</a> are better prepared for the exercise later in the day than in the early morning due to certain metabolic factors in men, says Aciero. This is the reason evening exercise helps with enhancing heart health and <a href="https://www.bicycling.com/health-nutrition/a25683209/does-exercise-lower-blood-pressure/">lowering blood pressure</a>.

The bottom line: If you’re trying to achieve a specific goal like increasing upper body strength or decreasing blood pressure, then it’s worth considering the time of day you exercise. That’s because your body may react differently to an early morning ride or strength session versus a twilight workout. But what’s even more important to experience the effects of exercise: simply moving more, no matter what time of day that happens.

New research finds that exercising in the morning or evening can change the results. So determine your goals to figure out the best time to ride.

Should You Exercise in the Morning or Evening?

Men of all ages can improve their health and quality of life by focusing on these six lifestyle elements: <ol><li>A healthy diet</li><li>Regular physical activity, </li><li>Brain activities, </li><li>Social activities, </li><li>Regular doctor visits, </li><li>And avoiding risky behavior.</li></ol>

6 Lifestyle Elements Men Can Use to Improve Their Health

You may have heard of the saying “you are what you eat,” and it’s true.What men eat directly impacts their risks of developing health conditions such as heart disease, diabetes, and prostate cancer.Eating a healthier and more balanced diet will will make you healthier overall.

1. Eat a Healthy, Well Balanced Diet.

Our bodies are designed to move. “If you want to move well when you are older, you must keep your body moving well as you age.” <ul><li>Building your balance and flexibility through activities such as stretching and yoga will become increasingly important as you age. These activities will prevent dangerous falls in the future.</li><li>Working on flexibility and balance to improve your mobility will help you enjoy a higher quality of life.</li></ul>

2. Exercise for strength building, balance, and flexibility.

Exercising your brain is just as important as exercising your body.Humans are creatures of habit and we form routines to help us get through life. However, maintaining the same old routine for a prolonged period of time doesn’t encourage our brains to continue developing or maintain a high standard of functioning.Other ways to exercise your brain include word, number, or jigsaw puzzles, book clubs and discussion clubs, creative hobbies like crafting or gardening, and even taking a new route to work.

3. Keep Your Brain Active with Cognitive Games and Mindfulness

Having a doctor and visiting them once per year for your regular checkup, even when you’re feeling healthy, will help your doctor develop a baseline for your health and identify any potential health risks that may be progressing without you noticing.When you’re feeling sick, do you believe that whatever is wrong will go away on its own?Many men believe this, and they avoid going to the doctor until something more serious develops. However, early detection and treatment are always the best options for any illness.

5. Regular Check Ups and Quicker Response Time to Sickness

In a health and happiness study by Harvard that was conducted over almost 80 years, it was revealed that our relationships and how happy we are in those relationships have a significant impact on our health.Participating in social activities that strengthen your relationships and build your sense of community will keep you mentally, physically, and emotionally healthy.You could combine social activities with exercise by participating in group exercise classes, or building brain strength together in a book club.

4. Cultivate Close Relationships and Community

Talking about healthy decisions is easy to do, but implementing them is the challenge. One easy quick fix is to avoid unnecessary risks and instead focus on creating healthy habits.A healthy lifestyle includes taking vitamins and medications as directed by your healthcare provider, using sunscreen daily, not smoking or quitting if you’ve started, and getting enough sleep.

6. Avoid Risky Behaviour and Work Towards a Healthy Lifestyle

It’s never too late to start and implement at least one healthy lifestyle change. With these tips and the overall six lifestyle elements, you can improve your health and quality of life well into your senior years.

As a society, we have improved our health and well-being to live longer. 
However, on average, men are living shorter lives than women. The average 
life expectancy for men in the US is roughly 75 years, compared to over the 
age of 80 for women. This health gap is partially due to the difference in 
biology, however, other lifestyle factors play a role in the length and 
quality of men's lives.

habits

Habits

6 Lifestyle Elements Men Can Use to Improve Their Health and Quality of Life

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