Monday, March 10
Sunday, March 9
Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
By Mayo Clinic Staff
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.
1. Exercise controls weight
Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you.
1. Exercise controls weight
Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Stroke.
- Metabolic syndrome.
- High blood pressure.
- Type 2 diabetes.
- Depression.
- Anxiety.
- Many types of cancer.
- Arthritis.
- Falls.
It also can help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.
6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.
But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
7. Exercise can be fun — and social!
Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
Exercise and physical activity can be fun. They give you a chance to unwind, enjoy the outdoors or simply do activities that make you happy. Physical activity also can help you connect with family or friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
Exercise to feel better and have fun
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.
For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.
Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.
You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.
If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.
Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.
For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.
Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing.
You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. You also can use resistance paddles in the water or do activities such as rock climbing.
If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more.
Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis.
All About SLEEP
Background
Sleep is far more than just a period of rest—it’s a complex, active process during which the brain cycles through distinct stages, each marked by unique patterns of brain activity.
While scientists still debate sleep’s true purpose, research has proven it to be essential for survival. Both humans and animals suffer severe consequences without sleep, including cognitive decline, emotional instability, and eventual death. More than a third of adults regularly experience poor sleep, leading to increased risks of heart attack, Alzheimer’s disease, and motor vehicle accidents.
Brainwaves
During both wake and sleep states, the brain generates electrical rhythms called brainwaves, which represent oscillating patterns of brain cells (known as neurons) working together. Different brainwaves are associated with specific states of consciousness. For example, high-frequency beta waves dominate during alertness, while sleep features primarily theta and delta waves.
Stages
The drive to sleep is regulated by our circadian rhythm, a sort of body clock mediated by a brain region called the hypothalamus. Once asleep, the human sleep cycle proceeds through four stages, each characterized by unique brainwave patterns and physiological changes.
Light sleep (stages 1-2) begins as our heartbeat and breathing slow, muscles relax, and brainwaves transition from wakeful alpha waves to relaxed theta waves. Brief bursts of electrical activity called sleep spindles are especially prevalent during Stage 2 and play a critical role in memory consolidation and learning.
Deep sleep (stage 3) is characterized by further decreased heart rates and slow delta brainwaves. This stage is most prevalent in the first half of the night and provides the majority of sleep’s restorative benefits.
Rapid eye movement sleep occurs in stage 4, about 90 minutes after falling asleep. During this stage, brain activity surges to near-waking levels, eyes move rapidly behind closed eyelids, and major muscles are temporarily paralyzed to prevent us from acting out our vivid dreams (how dreams work). After REM, the cycle begins again, with adults typically completing four to five cycles per night.
Mechanisms
During sleep, the brain performs several critical functions: consolidating short-term memories into long-term storage, preparing neurons for learning the following day, repairing tissues, and boosting the immune system.
Recent science has even shed light on a specialized "cleaning system" where cerebrospinal fluid is pumped through the brain to carry away toxic compounds that accumulate during wakefulness.
Disorders
Sleep disorders are exceedingly common and highlight the importance of a functioning sleep cycle. As an example, narcolepsy occurs when patients lack hypocretin, a brain chemical essential for regulating the sleep cycle. Patients with narcolepsy experience sudden, irresistible sleep episodes and can fall directly into REM sleep rather than progressing through the normal stages.
Other common disorders include insomnia (difficulty falling or staying asleep), sleep apnea (interrupted breathing during sleep), and REM behavior disorder (muscle paralysis fails during REM sleep).
Future
Scientists continue to explore promising avenues for improving our sleep and treating sleep disorders. Advanced brain imaging may soon allow us to visualize sleep’s cleaning mechanisms in real-time.
Meanwhile, the rise of wearable sleep trackers is generating unprecedented amounts of sleep data—though researchers caution that current technology may not accurately measure sleep stages. Future developments in wearable sensors will likely bridge this gap, enabling earlier detection and better management of altered sleep.
Editor's note: This page was written and developed with the help of Dr. Nick Golinvaux. A practicing orthopedic surgeon, Dr. G helps answer questions on bone, muscle, and joint health in his weekly newsletter. Sign up for Rules of Thumb here!
At A Glance
> The world's most beautiful cinemas.
> How the oven has evolved since ancient times.
> The story of Disneyland's disastrous opening day.
> The rapid rise of pickleball.
> What makes Mardi Gras king cake so special.
World History
> Revisiting the Apollo 1 tragedy.
> The evolution of Mexico City, from the Aztecs to today.
> Mapping the trade of Britain's East India Company.
> The age-old Native American sign language.
> Who were the Knights Templar?
Business & Finance
> Why Warren Buffett pays a lower tax rate than his secretary.
> A look at each generation's median income.
> Before Silicon Valley, New Jersey was the tech hub.
> The pros and cons of tariffs.
> Calculate your earnings if you had bought bitcoin.
Health & Medicine
> Why protecting your ears with plugs is cool now.
> The connection between alcohol and cancer.
> Where you live influences how Alzheimer's affects you.
> IVF under the microscope.
> How does Narcan work?
Science & Technology
> The dramatic beauty of the Voyager mission.
> Getting to know the deep sea's
> Why Warren Buffett pays a lower tax rate than his secretary.
> A look at each generation's median income.
> Before Silicon Valley, New Jersey was the tech hub.
> The pros and cons of tariffs.
> Calculate your earnings if you had bought bitcoin.
Health & Medicine
> Why protecting your ears with plugs is cool now.
> The connection between alcohol and cancer.
> Where you live influences how Alzheimer's affects you.
> IVF under the microscope.
> How does Narcan work?
Science & Technology
> The dramatic beauty of the Voyager mission.
> Getting to know the deep sea's
In The NEWS
Nearly 200 dead as Syrian security forces clash with Assad loyalists.
Fighting between Syrian security forces and loyalists of former President Bashar al-Assad in the coastal regions of Latakia and Tartus has led to dozens of people being killed since Thursday, marking the worst violence since Assad’s ousting in December (see background). The conflict has prompted large-scale military reinforcements and curfews as the new government struggles to restore control.
Cause of death for actor Gene Hackman and wife Betsy revealed.
Hackman, 95, likely died of heart disease, with Alzheimer's as a contributing factor, while his wife, Betsy Arakawa, 65, died of hantavirus pulmonary syndrome, according to New Mexico's chief medical examiner. Hantavirus causes a respiratory illness and is associated with rodent droppings. The couple was found dead in their Santa Fe home Feb. 26, but investigators believe Arakawa likely died Feb. 11 and Hackman died Feb. 18 (see previous write-up).
Trump administration cancels $400M in funding to Columbia University.
The administration is pulling the contracts and grants to Columbia University for allegedly failing to protect Jewish students from antisemitism on campus. Last year, Columbia faced protests over the Israel-Hamas conflict and came under congressional scrutiny for its handling of antisemitism. The administration has also opened a similar probe into the University of California system.
Measles outbreak in Texas and New Mexico surpasses 200 cases.
The West Texas outbreak has grown to 198 cases, while the New Mexico outbreak has grown to 30. Among the West Texas cases, 23 people have been hospitalized, and one person—an unvaccinated 6-year-old—died last week. In New Mexico, one unvaccinated adult has died. The CDC says two vaccine doses are 97% effective at preventing measles; the first dose is given to children at 12 to 15 months old and the second at 4 to 6 years old.
Death row inmate executed by firing squad—first in the US in 15 years.
Brad Sigmon, a 67-year-old man convicted of a double murder in 2001, was executed by a firing squad in South Carolina Friday, marking the first use of this method in the US in nearly 15 years. Sigmon chose the firing squad over lethal injection and the electric chair (see overview), citing concerns about the potential for prolonged suffering with the other methods.
US economy adds 151,000 jobs in February, fewer than expected.
The nonfarm payroll growth for last month is up from a downwardly revised 125,000 jobs added in January but below an estimate of 170,000. The unemployment rate rose slightly to 4.1% from 4%. Average hourly earnings rose 0.3% month over month (as expected) and 4% year over year (lower than a 4.2% forecast). See all data here.
Dolly Parton releases ballad in tribute to her late husband, Carl Dean.
Parton's husband, whom she had been married to for 60 years, passed away earlier this week at the age of 82. In tribute, Parton released a new song Friday, titled "If You Hadn't Been There." The ballad reflects on the couple's relationship and the impact Dean had on Parton's life. Listen here.
Source: 1440 NEWS
Owning a Corvette
When my wife and I downsized two years ago we moved in beside this neighbor and he shared the story with me because at 74 years old, he had acquired the money to buy his corvette. The VA had finally approved his 100% disability claim and reimbursed him back pay to when he had first file the claim.
That money had given him enough to buy a $130,000 corvette that had 500 HP and could easily drive at 200+ MPH.
I understand the dream of corvette, but I do not understand the need to spend that much money for a car, especially when one is in one's seventies and cannot appreciate the value of owning a vehicle like that as one might value in their twenties or thirties.
Each person is entitled to live their lives according to the plan they have put together for themselves...
30 Sculptures You (probably) Didn’t Know Existed
I love stumbling upon art that feels like a hidden gem—those incredible sculptures that stop you in your tracks and make you wonder, “How did I not know this existed?”
From massive figures seemingly rising from the earth to intricate works that play with gravity, these sculptures redefine what’s possible. Join me on a journey through 30 of the most amazing sculptures around the world, each with its own story and artistry that you probably didn’t know was out there.
1. The Statue of King Arthur, located in Tintagel, England, is a striking bronze sculpture by artist Rubin Eynon.
Erected in 2016, this statue stands on the cliffs of Tintagel Castle, a site steeped in Arthurian legend. The sculpture, named “Gallos” (meaning “power” in Cornish), depicts a cloaked and crowned King Arthur holding his sword, with his body appearing to merge with the landscape.
This artwork symbolizes the enduring power and mystery of the Arthurian legends that are deeply rooted in the area. READ MORE...
From massive figures seemingly rising from the earth to intricate works that play with gravity, these sculptures redefine what’s possible. Join me on a journey through 30 of the most amazing sculptures around the world, each with its own story and artistry that you probably didn’t know was out there.
1. The Statue of King Arthur, located in Tintagel, England, is a striking bronze sculpture by artist Rubin Eynon.
Erected in 2016, this statue stands on the cliffs of Tintagel Castle, a site steeped in Arthurian legend. The sculpture, named “Gallos” (meaning “power” in Cornish), depicts a cloaked and crowned King Arthur holding his sword, with his body appearing to merge with the landscape.
This artwork symbolizes the enduring power and mystery of the Arthurian legends that are deeply rooted in the area. READ MORE...
Saturday, March 8
At A Glance
Bookkeeping
> $87,840: The selling price of a Hot Cheeto shaped like a Pokémon Charizard.
> 22%: The drop in the US butterfly population since 2000 and also the percentage of siblings whose names start with the same letter, according to one study.
Browse
> What it means to be "Cali sober."
> How prescription drugs get their names.
> Visualizing the sounds of planet Earth.
> Why daylight saving time begins at 2 am.
> California urges residents to eat an invasive rodent.
Listen
> The economics of how chain restaurants get their food to taste the same.
Watch
> Why the US has birthright citizenship.
> What love has to do with public housing in Singapore.
> A little yellow bird plays basketball with itself.
Long Read
> What if your worry problem is really a planning problem?
> How working outside daily led a writer to feel a greater sense of well-being.
> A stuffed possum tried—and failed—to become America’s national toy.
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