Afternoon Exercise May Be The Best

It turns out that the best time to exercise might be in the afternoon, according to a new study published by the LA Brain Research Institute in the Journal of Physiology. Our bodies have an endogenous circadian rhythm, an internal clock, which controls everything from our hearts to our brains. Sometimes that clock gets out of whack, and researchers say that exercise can help put it back on the right track.

The preliminary results, based on results on mice, suggest that midday is the time when exercise most affects our circadian rhythm in a positive way. We have cells within our brains that help us tell what time of day it is, which influences when we naturally sleep and wake, among other things.

Signals from light and darkness cause genes within these cells to produce proteins and release them into the body. From there, they move to all our vital organs and keep them synchronized.

The problem is, sometimes our internal clocks don’t function like they ought to. They get confused and off because of things like artificial light in the evening; even aging makes the internal clock less functional. When this happens, we have a harder time falling asleep, sleeping through the night, and staying awake during the day. More severe consequences are a higher risk for diabetes, obesity, some types of cancer, memory loss, and mood disorders.

But Dr. Christopher Colwell and his colleagues believe that exercising may be the key to getting our circadian rhythms back to normal. After several weeks of letting healthy mice run on a regular basis, they found that their circadian protein production was up, meaning their internal clocks were being regulated effectively.

Some mice had malfunctioning internal clocks, so the researchers had these mice exercise at different times of the day to see if running would also help “fix” them. As it turned out, these mice also started producing more of the proteins, especially those who ran during the equivalent to our “afternoon.” Their internal clocks were functioning better than they had been before.

What this study tells us is that exercising in the morning and afternoon does help our internal clocks regulate. Colwell says that some evidence he’s gathered suggests that late-night exercise might actually be harmful to our sleep rhythms, though. More research will need to be done before the specifics can be nailed down. But one thing’s (still) for certain: exercise is good for us!

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Cities, Exercise, and Brain Damage: 411

Cities are full of beautiful things: lights, culture, people, food, and more. But they’re also full of some not so great things like stress, pollution, violence, and crime. The vast majority of Americans live in cities dotted around the country. But while we may be used to the negatives that come with city living, it’s important to remember that our bodies may still be affected negatively.

I’ve certainly never met anyone who is immune to stress, though some people seem to be better at managing it than others. Cities tend to stress people out in many ways. There is often overcrowding, poverty, violence, and crime—all of which can contribute to an elevated level of stress. Those of us who live in cities also know that life tends to move very fast, so just keeping up can be hard sometimes.

Cities are also hard to navigate because they are so complex in layout. All these stressors combined together can be a catalyst for mental illness and other stress-related health problems.

Many things can counter stress, and one of my favorites is exercise. Not only does exercising on a regular basis keep your body active and healthier, but it also sends doses of mood elevating endorphins to your brain. It is a natural anti-depressant and de-stressor. Unfortunately, there are some concerns about exercising in cities as well.

With so many people living in close proximity, there is bound to be pollution. Some cities have it worse than others. According to the State of the Air 2012 report, California cities take the top five spots for America’s most polluted cities: Bakersfield, Hanford-Corcoran, Los Angeles, Visalia, and Fresno. On the other hand, Santa Fe-Espanola, NM; Cheyenne, WY; Prescott, AZ; Tucson, AZ; and Albuquerque, NM are the least polluted cities in the U.S.

Exercising in urban areas is still worse for you than exercising in rural ones, though, no matter how clean your city is. A recentstudy has actually linked brain damage to people who exercise outside in citiesas compared to those who exercise outside in rural areas. Air pollution lowers response time and attention span, increases inflammation markers in the blood, and can prevent us from getting some of exercise’s best benefits: brain plasticity, comprehension, and mental health.

So should you stop exercising outside and instead stay inside and inactive? Absolutely not. But Blisstree does have some good tips from researcher Romain Meeusen for those of us who still need to get our run on:

1. Brave rain and wind. These climates blow the fine particles away so you’re not left inhaling them.

2. Avoid rush hour.The more cars, the more pollution from exhaust fumes.

3. Head to the park.The more trees between you and the road, the better.

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3 Exercises to a Happy, Healthy Heart

One of the most common and most fatal health problems these days is heart disease. And just like it’s easier to maintain a social life than it is to find one, it’s always better to prevent heart problems before they start.

Your heart is a muscle—a very important muscle. And like any other muscle in your body, it needs to be active and exercised regularly to stay healthy. If you don’t work it, it can become weak and inefficient, making you more susceptible to future problems.

Did you know that if you are overweight, you are 80% more likely to develop heart disease? Staying physically fit will not only keep your body fit, but it will also strengthen your heart and help prevent heart disease. These three types of exercise are the most effective at keeping your whole body in shape:

·      Aerobic Exercise, such as walking, running, swimming, dancing, and rowing help your body absorb oxygen from the blood stream and spread it throughout your body. This increases heart strength and boosts your fat and carbohydrates burning metabolism.

·      Resistance Training strengthens bones, muscles, and joints. Free weights and other exercises that challenge your strength are all resistance exercises. Unlike aerobic exercise, resistance training doesn’t directly affect heart health, but it does keep your weight down and your metabolism up, making you less susceptible to heart disease.

·      Flexibility Exercises help increase blood flow throughout your body. Stretching helps lengthen muscles and keep you from getting stiff. You should try to stretch for 5-10 minutes per day. Classes like Yoga and Pilates can greatly improve your flexibility while at the same time gently strengthening your core muscles and heart.

Do you already do some of these types of exercise? Which ones do you prefer/practice more often? I enjoy yoga for the relaxation it offers. I also enjoy various aerobic exercises because it helps me with stress relief and leaves me feeling extremely satisfied.

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