Exercise has been shown to have numerous benefits, even at the level of brain cells. For example, regular, vigorous exercise has been shown to cause special cells in the brain to increase their production of repair chemicals called neurotrophins. People with Alzheimer’s disease have been shown to have much lower levels of neurotrophins than normal.
In addition, exercise improves blood flow to the brain and increases protective antioxidant enzymes. People with minimal cognitive impairment, thought by some to be an early stage of dementia, can reverse memory problems with regular exercise combined with a proper diet.
Exercise causes the body to produce tremendous concentrations and types of free radicals and the production last for hours after the exercise is finished. This can be a double-edged sword. The burst of free radicals stimulates your cells to produce higher levels of antioxidant enzymes, which is very good. But it can also deplete your body’s antioxidant vitamins, minerals, and other chemicals, such as glutathione. This is very bad.
This means you should keep these protective substances at adequate levels by regular supplementation. The amount will depend on your intensity and duration of exercise. It is also important to use a mix of antioxidants because they each neutralize specific forms of free radicals.
While most exercises are good, it is important to exercise all of the muscles and to always include resistance exercises, as these build and prevent muscle loss, strengthen spinal discs and ligaments, and prevent a loss of bone calcium.
Exercise also improves blood flow and lymph flow to tissues and organs. Deep breathing during exercise specifically increases the flow of lymph (a second circulatory system in the body) in lymphatic vessels, including the heart and lungs. This cleanses the tissues of toxic buildup.
After exercise, it is important to rehydrate. This is best done with distilled water with magnesium added, which you can do yourself by emptying a 500 mg capsule of magnesium per gallon of water.
You should drink at least 12 to 16 ounces of water after exercise.
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