Many articles reveal the benefits of exercise!

In this paper, the small editor collated a number of research reports to jointly reveal the benefits of exercise to the body, and share with you! Photo source: tomcorsonknowles.com [1] JGIM: yoga and other sports can treat lower back pain and promote sleep doi: 10.1007/s11606-019-05329-4 a new study from Boston Medical Center (BMC) shows that yoga and physical therapy (PT) are effective methods to treat concurrent sleep disorders and back pain, while reducing drug demand The study was published in the Journal of general internal medicine The results show that after 12 weeks of yoga class or 12 to 1 Pt training, the sleep quality can be improved significantly for 52 weeks, which shows that these non drug methods have long-term benefits In addition, participants who had improved their pain early after 6 weeks of treatment were three and a half times more likely to have improved their sleep after a full 12 week treatment, suggesting that pain was closely related to sleep Sleep disorders and insomnia are common in patients with chronic low back pain (CLBP) Previous studies have shown that 59% of people with CLBP have poor sleep quality, while 53% are diagnosed with insomnia Drugs for insomnia and back pain have serious side effects, and the use of sleep drugs increases the risk of drug abuse and death 【2】 Front physical: exercise is really good for your health, and it's not too late to start! Doi: 10.3389/fphys.2019.01084 a new study from the University of Birmingham shows that the elderly who have never participated in the continuous exercise program have the same ability to exercise muscles as the high-level and well-trained athletes of the same age Research shows that even those who are not used to exercise at all can benefit from resistance training such as weight training In the study, published in the journal frontiers in physiology, researchers from the University of Birmingham compared the muscle building abilities of two groups of older men The first group was divided into "sportsmen" - people in their 70s and 80s who have been exercising all their lives and are still at the top of their sports The second group was healthy individuals of similar age who had never participated in an organized exercise program 【3】 ELife: short time exercise can enhance brain function doi: 10.7554/elife.45920 most people know that regular exercise is good for health And a new study shows that it also makes you smarter Neuroscientists at OHSU in Portland, Oregon, studied mice and found that short-term movement directly promoted the function of a gene that increased the connections between neurons in the hippocampus, a region of the brain related to learning and memory The study was published online in the Journal eLife Exercise is cheap, researchers say, and you don't need expensive gym memberships or 10 miles a day; previous studies on animals and humans have shown that regular exercise can improve brain health However, it is difficult to separate the overall benefits of exercise to the heart, liver and muscles from the specific effects on the brain For example, a healthy heart can provide oxygen for the whole body, including the brain 【4】 Obesitity: exercise time is the key to weight loss success doi: 10.1002/oby.22535 in a study of 375 adults who have successfully maintained weight loss and engaged in moderate to high-intensity physical activities, most reported that they exercise at the same time every day, and morning is the most common time The purpose of this study was to assess whether the time consistency of daily moderate to high intensity physical activity (MVPA) among successful weight loss maintainers at the National Weight Control Registry was related to MVPA levels Obesity research also found that whether people keep exercising in the morning, afternoon or evening, the time of keeping exercising is related to the higher level of physical activity 【5】 Nat Med: exercise regularly or help the body effectively resist the occurrence of heart disease doi: 10.1038/s41591-019-0633-x recently, an international journal Nature In the Research Report on medicine, scientists from Massachusetts General Hospital and other institutions explained why exercise can help the body effectively resist the occurrence of heart disease through research; the researchers said that regular exercise can protect the body's cardiovascular system health by reducing risk factors such as cholesterol and blood pressure, but at present, researchers are not fully aware of cardiovascular disease They want to better understand the important role of chronic inflammation, which may promote the formation of plaques in arteries In this paper, the researchers analyzed the mechanism of physical exercise affecting bone marrow activity, especially the hematopoietic stem and progenitor cells (HSPCs) Cells), HSPCs can be transformed into any type of blood cells, including white blood cells that promote inflammation; the body needs white blood cells to resist infection and remove foreign pathogens, but when white blood cells are "over enthusiastic", they will cause inflammation in inappropriate places, such as the arterial wall Photo source: University of aberty Dundee [6] apnm: "high intensity" exercise helps improve memory of the elderly doi: 10.1139/apnm-2019-0495 dementia is a catastrophic disease, affecting about 500000 people in Canada, and is expected to rise sharply in the next decade Recently, researchers from McMaster University studied the effect of exercise on the brain, and found that high-intensity exercise can improve the memory of the elderly This result has a wide range of significance for dementia The relevant research results were published in the journal app lied physiology, nutrition and metabolism In the article, the researchers emphasized the importance of exercise intensity The average memory of the elderly with short-term and high-intensity exercise increased by 30%, while that of the elderly with moderate exercise did not "There is an urgent need for interventions to reduce the risk of dementia in the elderly Until recently, we began to realize the importance of lifestyle, and the lifestyle factor most likely to affect the risk of disease is physical exercise 【7】 SSH: only two minutes of exercise a week can effectively reduce the risk of dementia in the elderly doi: 10.1007/s11332-018-0498-2 recently, an international journal Sport Sciences for In the report on health, scientists from the University of Aberdeen found that for people over 60 years old, just two minutes of exercise a week can reduce their risk of age-related diseases such as dementia In this study, the researchers recruited 17 participants aged 60-75 to study, and trained them twice a week for 10 weeks; participants were required to carry out so-called sit (sprint interval At the same time, they were asked to ride on a fixed bike for as long as 6 seconds before rest, and then participants repeated the exercise process until they were able to complete one minute of high-intensity exercise at each stage 【8】 Cell metal: when does exercise work best? The beneficial effects of morning and evening exercise on the body are not the same doi: 10.1016/j.cmet.2019.03.013 recently, an international journal published in cell In the Research Report on metabolism, scientists from Copenhagen University and other institutions found that the effect of exercise may be all different depending on the time of exercise in a day The researchers pointed out that exercise in the morning may increase the metabolic response in skeletal muscle, while exercise later in a day may increase the energy consumption of the body in a long time We may all know how important a healthy circadian rhythm is Lack of sleep may cause serious health consequences However, researchers still confirm that the body's biological clock can significantly affect the health of the body through research According to researcher Jonas thue treebak, there seems to be a considerable difference in the effects of morning and night exercise, which may be controlled by the body's biological clock; morning exercise can open the gene expression program in muscle cells, making it more effective in metabolism of sugar and fat; and night exercise can increase the whole body's energy consumption 【9】 Mayo Clinic procedures: muscle exercise can reduce the risk of diabetes doi: 10.1016/j.mayocp.2018.08.037 according to the data of the Centers for Disease Control and prevention, 90% to 95% of the 30 million American Diabetes patients have type 2 diabetes New research suggests that strengthening muscle strength may be a way to reduce the risk of disease A study of more than 4500 adults found that moderate muscle mass reduced the risk of type 2 diabetes by 32% Its benefits are not related to cardiopulmonary health, and high muscle strength does not provide additional protection The results were published in the journal Mayo Clinic procedures The results are encouraging because even a small amount of resistance exercise may help prevent type 2 diabetes by increasing muscle strength, the researchers said However, it is difficult to recommend an optimal level because there is no standard muscle strength measurement, he said 【10】 Exp physical: exercise can improve intestinal microbial diversity doi: 10.1113/ep087404 bacteria usually means infection and disease, which may be a prejudice Studies have shown that there are as many or even more bacterial cells in our bodies as in our bodies, which means that they play an important role in our physiology In fact, more and more evidences show that the improvement of intestinal microbial diversity (the number of different species and the evenness of these species) is accompanied by the improvement of health level A study published in the journal Experimental Physiology shows that the efficiency of oxygen delivery to tissues (cardiopulmonary Health) can accurately predict the diversity of intestinal microbiota The results show that high intensity exercise to improve heart and lung health is the key to the improvement of intestinal microbial diversity Prior to this, it was understood that higher cardiopulmonary health tends to coincide with greater intestinal microbiota diversity, but it is not clear whether this relationship is due to body fat percentage or physical activity in daily life The study is aimed at cancer survivors because cancer treatment is known to trigger physiological changes that are harmful to heart metabolic health, including an increase in body fat percentage and a decrease in heart and lung health A total of 37 non metastatic breast cancer survivors who completed treatment at least one year ago were recruited (Bio Valley bio Com) Bio Valley more wonderful inventory! 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