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3 Benefits of Jogging You Didn’t Know About

3 Benefits of Jogging You Didn’t Know About

While obesity remains a significant issue in contemporary Britain, its rate of growth has diminished in recent times. According to the annual Health Survey for England, the growth in average BMI (Body Mass Index) readings for both men and women has slowed considerably in the last decade, as awareness has grown concerning nutrition and healthy living.

For anyone contemplating losing weight, jogging is one of the best exercise activities that you can participate in. While it is well known that regular jogging can help individuals to burn calories, there are additional benefits that will impact positively on an individuals physical and mental well being over time. So long as you remain committed and jog on a regular basis, it can dramatically improve your lifestyle.

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Consider the following benefits of jogging and the numerous ways in which it can empower you to live a more prosperous life.

1. Increasing your Lifespan

Research is a wonderful things, and its findings enable us to create a healthier and more productive lifestyle. According to a recent study, for example, jogging for as little as an hour a week can add years to your life expectancy. Conducted by Danish heart expert Dr. Peter Schnohr, the study revealed that jogging at a slow or average pace can increase life expectancy in both men and women by an estimated 6 years. The most interesting facet of this research is that it supports the assertion that gentle cardiovascular exercise is extremely effective, which means that beginners can enjoy the health benefits of jogging without over exerting themselves.

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2. Healthier Heart and Lungs

While it has previously been suggested that jogging places a considerable strain on the heart and lungs, this can actually have a positive impact on your physical health. On average, the human body uses 10 times more oxygen during light exercise than it does while sitting still, while even gentle physical activity also causes the heart to beat at a much faster rate. Over time, this strengthens the cardiovascular system and enables your lungs and heart to perform more efficiently. As a consequence of this, you can undertake a more strenuous exercise regime going forward and develop a heightened level of physical fitness.

3. Improved Mental Performance

While it stands to reason that jogging should boost your physical capacity and have numerous health benefits, its potential for improving your mental performance is less well known. Jogging and similar physical activities actually causes the brain to release endorphins, which are chemicals that create a sense of contentment and positive well-being. Not only can this boost your short-term happiness, but regular jogging can also increase your levels of self-confidence and self-esteem. There has even been research to support the idea that jogging can assist with alleviating stress, which is great for individuals with challenging jobs or difficult home lives.

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The Last Word

While no one can dispute the fact that jogging can help you to lose weight, fewer individuals are aware of its additional benefits. In fact, jogging can have a positive influence on various aspects of your physical and mental being, and it is known to enhance your cardiovascular system and its capacity. When you consider that elite distance runners can often be three times more efficient at consuming oxygen than sedentary individuals, for example, you get an idea of how jogging can help you to develop your physical capabilities. Simply by making a commitment to jog regularly while maintaining a steady and consistent pace, you can develop far greater levels of fitness and improve your overall outlook on life.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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