Need some motivation to keep going this week? Well, not only does exercising regularly make you look good and feel good, it also makes you SMART!

Here are 2 fun facts to get you through your next workout and on your way to becoming a GENIUS:

1. New brain cells development
Exercise stimulates the formation of new brain cells (neurons). Also, exercise strengthens connections between those cells. The areas of the brain that are stimulated through exercise are associated with memory and learning.

2. Cognitive and mental function enhancement
Physical activity improves cognitive performance, information processing and may delay cognitive impairment and dementia. For instance, older adults who engage in regular physical activity have better performances in tests implying decision-making process, memory and problems solving.

You’re doing it right now and you’ve been doing it since birth. Breathing. But who would have thought that this thing that you’re always doing could solve a lot of your health problems?

Well, not so fast…there is a difference between regular breathing, that we do all the time, and deep breathing, which had numerous health benefits.

Regular breathing comes from the lungs, using the chest muscles, and provides oxygen to the heart which in turn makes sure the oxygen gets to all the cells in the body. Deep breathing, on the other hand involves learning to slow your breathing and use the diaphragm, the muscle located beneath the lungs, and not just the chest muscles. To do this effectively, take a long, deep breath inhaling through the nose. Do you see your chest expand? That is a normal deep breath. Now sit up straight and take another deep breath using the diaphragm. Your chest will rise and you will feel the diaphragm move upwards. Exhale slowly, preferably through pursed lips. That is an effective deep breath.

So, now that you know how to take a deep breath, why should you do it?

- Deep breathing allows the body to take in more oxygen and release more carbon dioxide. This leads to many health benefits: a lowering of blood pressure, slowing of heart rate, and relaxation of the muscles. It calms the mind, helping to reduce insomnia. An increase of energy and reduction of fatigue with reduced anxiety and stress are desired effects, also.
- Deep breathing is also beneficial to the lymphatic system. This system carries toxins away from cells as the circulatory system carries oxygen to the cells. This exchange helps keep the body in a healthy balance.
- It can reduce stress. When stressed people have the tendency to take shallow breathes. Some studies can shown that a fast breathing rate is linked to high blood pressure To relax you do the opposite. In the same vein of thought it can help to clear and focus your mind. Deep breathing can increase your energy level and helps turn off racing thoughts.
- Deep breathing releases endorphins-the bodies own painkillers, into the system. This can help relieve general aches and pains, as well as help ease problems with sleeplessness. Deep breathing also relaxes muscles, a major cause of neck, back and stomach pains.

During a long day at work or at home or anywhere else, sometimes it’s easy to forget about breathing. This can result in shallow breathing, which can cause tiredness, headaches, irritability and difficulty concentrating. Breathing isn’t something that takes a lot of planning, so it isn’t usually thought about until nasal congestion and coughing come into the picture. However, without inhaling enough oxygen, we aren’t doing ourselves any favors. The oxygen that is inhaled is delivered to cells and organs through the bloodstream. When the amount of oxygen is low, it can lead to sluggish performance of many of them. Perhaps the only thing noticed is a general tiredness, but tiredness can affect productivity and thought.

Most breathing exercises are simple and can be done almost anywhere. A single deep breath is not guaranteed to give an instant burst of energy, but it will send necessary oxygen to the brain, encouraging clear thinking and alertness. Stressful situations can cause rapid, shallow breathing, creating a vicious cycle because it compounds the feeling of stress. Pausing to take a few deep breaths before tackling the job or making the decision can help put everything into perspective.

Here is a great breathing exercise to try at home, in your office, in rush hour traffic or just when you need some serenity. (“SERENITY NOW!”)

- Sit up straight and inhale through your nose for a count of 4
- Hold that breath for a count of 7
- Now release your breathe through your mouth for a count of 8
- Repeat this 2 more times

Don’t you feel better already…?

Well…that final hold (whether it’s during pushups, chair, wide second or curl) is a type of isometric exercise.

Isometric exercise involves a constant contraction of a muscle without any movement in the angle of the joint. During those holds, you are supporting your body weight (or light hand weights) without moving your muscles, which is different from most standard exercises (lunges, crunches, pushups) in which you move your muscles through a full range of motion. These isometric exercises are so intense because you are increasing the amount time your muscles are under tension, which makes them stronger.

We know all this information is umm… informative, but why should you stick it out through that torturous hold?

When you feel like giving up, just think of one of the below benefits of isometric exercises:

- Aids in building muscle strength meanwhile burning excess fat, enhancing the tone and shape of your muscles.
- Develops the kind of muscle fibers that are key for endurance and balance.
- Requires your main muscles to recruit other, smaller muscle fibers that are often neglected in other dynamic exercises. Strengthening these fibers gives them better range of motion, making them more flexible and less prone to injury.
- Helps to maintain a healthy bone strength and density.
- Improves and facilitates the workings of the digestive system.
- Helps to reduce cholesterol levels, which aids in maintaining a healthy cardiovascular system

For all these benefits, that last 5 seconds isn’t so bad, right?  Maybe next time you can go for 7!

We will see you there!

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