Three benefits to exercise

Health and wellness advocates recommend a different kind of rebounding — one that improves the immune system and lymphatic health. For your health, rebounding involves jumping on a mini- trampoline ; this increases both blood and lymph circulation. The body contains quarts of blood, which is circulated by the heart. But without the lymphatic system, the body cannot effectively eliminate toxins.

Three benefits to exercise

The longer, harder and more often you exercise, the greater the health benefits, including reducing the risk of diseases such as cancer and diabetesaccording to the recommendations, which were based on a decade of scientific research. Studies have shown that people who engage in the amount of exercise recommended by the feds live an average of three to seven years longer than couch potatoes, according to William Haskell, a medical professor at Stanford University who chaired the HHS advisory committee.

But how exactly does exercise accomplish this? Is there any truth to them? The reason, he says: This leads to subtle changes in the autonomic nervous system, which controls the contraction and relaxation of these vessels. This fine-tuning leads to a lower resting heart rate fewer beats to pump blood through the bodylower blood pressure and a more variable heart rate, all factors that lower the risk of developing cardiovascular disease, he says.

Three benefits to exercise

Meyers says that exercise also limits inflammation associated with heart trouble, such as arteriosclerosis or hardening of the arteries around the heart, which may lead to heart attacks.

Many recent studies have focused on C-reactive proteina marker of inflammation. Meyers says that research showed that sedentary folks who embarked on three- to six-month exercise programs, on average, experienced a 30 percent dip in their C-reactive protein levels — about the same drop as someone given a statin a cholesterol and inflammation-lowering drug.

In other words, in many people, exercise might be as effective as an Rx in tamping down inflammation, one of the key risk factors for cardiovascular disease. Exercise also boosts cardiovascular health by decreasing the amount of plasma triglycerides —fatty molecules in the blood that are associated with plaque build-up in the arteries— notes Haskell.

How Exercise Boosts Your Health | Everyday Health

What's more, he adds, physical activity helps reduce the particle size of low-density lipoprotein LDL or so-called bad cholesterol in the blood, and increase amounts of high-density lipoprotein HDLaka good cholesterolwhich translates to less artery clogging.

But exercise may not have the same effect on every person's cardiovascular system, notes Arthur Leon, chief cardiologist at the University of Minnesota's Heart Disease Prevention Clinic in Minneapolis. Take, for example, HDL cholesterol. Most broad studies show physical exercise leads to up to a 5 percent increase in HDL levels, but a closer examination shows that the percentages vary from zero to 25 percent, depending on the study subject, he says, noting that only about half of the population seem to experience HDL increases as a result of exercise.

Less cancer Several studies including the ongoing federal National Health and Nutrition Examination Survey following thousands subjects for several years, show that regular exercise lowers the risk for certain cancersparticularly breast and colon cancersays Demetrius Albanes, a researcher at the National Cancer Institute in Bethesda, Md.

Scientists have yet to pinpoint the mechanisms involved but have come up with several plausible explanations. Obese and overweight people, are more likely to develop insulin resistance, a condition in which the cells no longer respond to the hormone and absorb glucose.

When this happens, the pancreas produces greater amounts to compensate, flooding the bloodstream with insulin; high levels of insulin in the blood have been linked to [some types of] cancer. Exercise may also help reduce levels of the female hormones estrogen and progesterone in the blood, potentially also lowering the risk of developing breast and uterine cancers linked to high levels of those hormones.

Despite the apparent link between physical exercise and lower odds of cancer, Albanes acknowledges that there could be other factors at work. This force stimulates the bone to maintain or even build new tissue.

But scientists have yet to figure out why. Diabetes type 2 is a disease in which the body begins to ignore or fails to produce enough insulin a condition called insulin resistance.

If muscles and other tissues cannot absorb glucose from the blood, nerve and blood vessel damage ensues, paving the way for heart disease, stroke and infections. But physical activity helps reverse this process. He notes that when someone runs, cycles or does other vigorous exercise, muscle contractions ramp up production of adenosine monophosphate-activated protein kinase AMPKan enzyme that promotes the breakdown of the fats interfering with the cells' glucose transporters.

Leon agrees, pointing to research demonstrating that exercise leads to varying decreases on visceral body fat the fat surrounding organsone of the key risk factors for developing type 2 diabetes.

Makes you smarter Researchers have long believed that exercise boosts smarts but there was not any hard scientific evidence until a few years ago. Now, says Fernando Gomez-Pinilla, a neurosurgery professor at the University of California, Los Angeles, it's known that exercise increases levels of some molecules in the brain that are very important for cognition.

One such chemical is brain-derived neurotrophic factor BDNFa molecule that promotes the growth and survival of brain cells as well as communication between them. Studies in rats show that physical exercise boosts BDNF levels in the hippocampusa brain structure critical for learning and memory formation, which in turn helps them remember how to navigate their way through underwater mazes.

A randomized clinical trial published recently in the Journal of the American Medical Association found that people 50 years and older with memory problems scored higher on cognitive tests after a six-month workout regimen.

Those study participants assigned to exercise programs scored 20 percent higher than their sedentary peers at the end of the six months, and maintained a 10 percent edge one year after the trial ended.

But skeptics warn that not enough research has been done to confirm a link between exercise and human brain power. A recent review of studies on cognition in older adults primarily those age 65 and older by Dutch scientists published in the Clinical Journal of Sport Medicine concluded that "beneficial effects of various exercise programs on aspects of cognition have been observed in studies among subjects with and without cognitive decline.8 Amazing Benefits of Exercise | Organic Facts.

5. Physical Activity Reduces Stress. Seven out of 10 American adults report feeling stress at least once daily. While everybody has different coping mechanisms for stress, exercise is the method most frequently recommended by health care professionals to reduce its symptoms.

By bumping up the production of endorphins, physical activity relieves tension, elevates mood, and helps to stabilize. Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body.

There are various forms and methods of performing cardio exercise—all which will have specific benefits and guidelines. There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is bodily activity that improves or maintains physical fitness and overall health and wellness.

This type of exercise during pregnancy is important and can help with some common. Getting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally.

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Find out why. With the demands of college life, you might think you don’t have any time left for exercise in your schedule. Or maybe you hate to exercise because you see it as a chore or boring activity.

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