Saturday's Stretch/Flexibility -- How to Test & Improve Flexibility

Today's video comes from Dena Maddie at Today I Will Be Fit.  It's also part of the Psychetruth channel on YouTube.

In this video, she demonstrates how you can easily test the flexibility in your chest, shoulders, calves, obliques, lower back, hamstrings inner thighs and hips.  She also provides stretches for each of these areas.

On her website, she provides scores for good (3), fair (2) and poor (1).  Add up your points at the end to see how you are doing--what areas are good, and what areas need improving.  Follow the link provided to see how you rate.

How Flexible ARE you...?

Make sure you are warmed up before doing these tests and stretches.  They can easily be done after a workout, or alone after you've warmed up your muscles for a few minutes.

Friday's Facts and Findings -- Your Brain on Exercise

I found this article on the Idea Health and Fitness Association website and thought is was pretty interesting.

It is entitled:  The Exercise--Brain Connection.

The article is written by Jeffrey A. Kleim, PhD., associate professor in the Arizona State University School of Biological Health Systems Engineering.

He writes:

"Exercise Improves Cognitive Function

A sedentary lifestyle affects the brain—and in turn lessens mental capacity. Sibley and Etnier (2003) found a clear connection between how much schoolchildren exercised and their cognitive performance: the more aerobic exercise the children engaged in, the better they performed on verbal, perceptual and mathematical tests. The same pattern of results was found in older adults: aerobic training improved cognitive performance (Colcombe & Kramer 2003), and active lifestyles decreased age-related risks for cognitive impairment and dementia (Yaffe et al. 2009). Not surprisingly, these cognitive effects were accompanied by clear changes in brain structure and function.

Exercise Changes Brain Function

Research shows that exercise changes brain function in a lasting manner. For example, the reduced cognitive capacity in sedentary individuals is associated with different patterns of brain activity—both at rest and while performing mentally challenging tasks—than those observed in active subjects.

Plus, compared with sedentary people, active individuals show greater baseline levels of cortical activity (Dustman et al. 1990). (The cerebral cortex helps with complex cognitive tasks.)

Exercise Changes Brain Structure

The structure of the brain can be broken down into two general components. Gray matter contains the neurons and supporting cells, while white matter consists of the axons of these neurons (nerve cell fibers) that carry signals from one area to another.

Magnetic resonance imaging (MRI) allows for the measurement of gray and white matter. MRI scans have shown that exercise boosts overall brain volume (Colcombe et al. 2006), increasing both gray matter (Colcombe et al. 2006) and white matter (Gordon et al. 2008). These changes can occur over relatively short periods of time. After learning to juggle for only a few weeks, for example, study subjects showed increases in gray matter within regions of the brain concerned with integrating visual and motor information (Draganski et al. 2004)."

More articles relating to exercise and the brain:  Physical Exercise for Brain Health

Getting a Brain Boost Through Exercise 

Bottom line--exercise does not just a body, but a brain good too!

Thursday's Total Body/Cardio-- Chair Cardio and Strength Workout + Chair Stretch

Today's workout comes from jessicasmithtv.  It is a two part workout that is done entirely on a chair.  This is great program for beginners and those of you with joint issues or injuries--especially knees.  For a bit more core challenge, this workout could also be done on a stability ball.

You will need a sturdy chair or a stability ball for more challenge, a towel and a set of dumbbells.

You will see that you don't have to be standing to get a great cardio  and strength workout.

I've also included a stretch video that completes this workout.