Does music help during exercise?

In this science episode, we discuss the value of music in physical exercise. We normally think music kind of makes exercising easier. Is that true?

Let's see what science says about it.

There are some really interesting findings by some recent research. Yes, there are plenty of studies that have found all kinds of benefits of including music in exercise. According to researches, some of the common benefits of including music in exercise include:

• increase in intake of oxygen,
• decrease in blood pressure,
• increase of flexibility, and
• improvement of co-ordination.

The selection of music is an important factor when it comes to getting these benefits. Say for example; when you are walking for stress relief, you should not listen to hard music.  You should choose something soft and mild.  Conversely, a faster or harder beat can help you push harder when your running or lifting weights.

Unlike how you can get fully into the music when you're on a treadmill or elliptical, you should make sure you are aware of your surroundings when running outdoors or while weightlifting.

You should also consider the value of dance.  Dancing is movement and has some great health and fitness benefits.  If you enjoy dancing, then go for it!

Music can be quite beneficial during exercise, but there are some times when it is unsafe or inappropriate.  Look for ways incorporate music into your workout.  Dance when the spirt hits you.

The value of play part 1

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Obesity and exercise

In this science episode, we explore studies on exercise and obesity. Does exercise help reduce obesity? Some interesting studies seek to answer that question.

A 2003 article of Journal of the American Medical Association by Drs. Frank Hu and colleagues examined the relationship between women’s BMI and their physical activity. An important term here is “Body-Mass Index”, briefly BMI which measures the relationship between a person’s weight and height. The ideal BMI for a person is between 18 and 25. So, anyone with over 25 BMI is considered overweight and below 18 considered underweight. The study took 6 years to examine 50277 women aged between 46 and 71. What the study found was really very interesting. Individuals two were sitting two additional hours a day had 23% more obesity. So, less daily movement is one of the major reasons for increase in obesity. So, someone who watches TV for two hours is more prone to obesity than another person who chooses to walk around and constantly on the move. The study report says two hours of daily walking or around the house saw obesity decrease by 9 percent and one hour of brisk walking saw 24 percent obesity decrease.

Another study also in 2003 published in the American Journal of Clinical Nutrition by Drs. Koh-Banerjee and colleagues examined 16,587 men aged 40 to 75 years who they described as healthy. The study took nice long years to complete and it was about weight and waist size. The study found that just 4 hours of weekly increase of physical activity resulted in a reduction of their waist circumference by about 1.9 millimeters. On the other hand, the men who increase their TV watching by 20 hours a week had waist size increase of about 3.0 millimeters. One of the key finding of the study was the group that exercised daily had way to less obesity than the group that did not.There are many more studies that indicate the level of activity is an important factor that determine your fitness and obesity. Consider how your activity level can be affecting your weight loss or weight gain. Obesity is at an epidemic level and it is time to change that. The change starts with you.

There are many more studies that indicate the level of activity is an important factor that determine your fitness and obesity. Consider how your activity level can be affecting your weight loss or weight gain. Obesity is at an epidemic level and it is time to change that. The change starts with you.

Weight training for fat loss

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

Your brain on exercise

What happens to your brain on exercise?   Scientists and doctors have long speculated the relationship between physical fitness and cognitive function.   Recently published studies helped to clarify the relationship between physical fitness and its impact on long-term cognitive function.

As you age, improving cardiovascular fitness is critical and if you are not taking steps to improve it you are selling yourself short in many ways.   A part of your lifestyle as you get older is your ability to function mentally, so by improving your cardiovascular fitness, you will also support a healthy cognitive state.

One way to get started is with a walk.   A simple walk where your heart rate is up but yet you can still talk is a great place to start. As you get more fit, you may need to increase the intensity or volume of the work, but you will see consistent improvement with consistent effort.

Also, test your current cognitive level with puzzles or using opposite hands for simple daily tasks, taking into consideration how easy or difficult it is for you. For example, if you normally brush your teeth with your right hand, try doing it with your left hand.   These mixes will help your cognition but will also help you understand where you are today. and then you can take the steps necessary to make improvements.

The studies have shown that you will benefit your brain on exercise. This concept is life changing, and as we get older, we want to be able to maintain our mental faculties and I encourage you to get out there and get moving and adding cardiovascular work such as walking to your daily health and fitness routine.

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music