There are people who just seem to live in the gym. Perhaps that person is your sister or brother, or a friend you love a lot. Maybe they visit health food stores and cannot stop talking about recovery methods or healing modalities. They usually wear athletic attire and carefully watch what they eat. If that sounds like someone you know, then this holiday gift guide is going to come in handy!

’Tis the season to show that wellness enthusiast just how much you’ve been listening to their excitement for sound baths and stretch therapy. Perhaps your friend or family member is looking to embark on a new wellness journey, improve their inner self, or get more involved in different fitness worlds. Whatever the case, we hope you find inspiration from the following list. 

Dry Brush

We are starting out on the relatively inexpensive side of gifting. A dry brush will likely cost somewhere between $10 and $20, but the benefits are worth it. Dry brushing may help the body eliminate toxins and promote relaxation. The lymphatic system requires stimulation to prevent it from clogging. Dry brushing works to open up the pores and help the body release toxins through sweat, which reduces the amount of toxins that flow through the lymphatic system. 

Hiking Shoes

Now, a pair of hiking shoes can be on the pricier side, but think of them as an investment. Maybe save this gift for someone you really love and care about! All jokes aside, a great pair of hiking shoes or boots can save people from ankle injuries, knee pain, and general foot soreness. Shoes that have Vibram soles are excellent!

A Gym Bag

A good gym bag is something that any athletic enthusiast will enjoy. Consider a compact gym bag with lots of pockets, or a larger one if the person you know carries lots of equipment and clothes. Ideally, choose one that has a shoulder strap and one that can easily fit in a locker. 

Crystal Ear Seed Kit

Some people love acupuncture and want to get treatment, but they don’t always have the time for it. A crystal ear seed kit can give people similar benefits to acupuncture from the comfort of their own home. The ear seeds stimulate pressure points in the ear, which is a form of acupressure and auriculotherapy. Traditional Chinese Medicine (TCM) reports that energy travels along meridian lines, many of which run through the ears. 

Massage Gift Card

Who doesn’t love a free massage? That is especially true if the person you purchase the massage for is pushing it in the gym eight days a week. Treat that special someone to a lovely full-body massage. If possible, make it so they can choose between Swedish, deep tissue, relaxing, sports, or other types of massage if they are all the same price. Alternatively, gift someone a facial or other skin care treatment service, such as a body wrap, peel, or body scrub. 

Massage Gun

Everyone can benefit from owning a massage gun. It used to be that they cost upwards of $300, but now there are so many at various price points. There are standard massage guns, mini massage guns (which are great for travel), and percussive massage balls. All of these massage devices can help loosen up fascia, which reduces stiffness and may help improve range of motion. 

Essential Oil Diffuser

This is a classic gift for wellness and non-wellness enthusiasts alike. There are so many diffusers available, so you do not need to spend all your money on a specific one you saw on Instagram. They all pretty much do the same thing: diffuser essential oil aroma into a space. You want to pay attention to the essential oils you purchase, though, as many are not 100% pure. Pure essential oils are the best!

Singing Bowl

This gift is for anyone who has expressed interest in sound baths or meditation. A singing bowl is perfect for at-home meditation because the tones can aid with anxiety and stress reduction. Different bowls have different tones when you hit them, and you can search which frequencies benefit what. 

Unique Fitness Experience

Be it bungee aerobics, Pilates, spin class, Zumba, or rage therapy, a unique fitness experience is a great gift for wellness enthusiasts. It gives them the opportunity to try something out without having to purchase a membership. If they like the class they try, they can always purchase more classes or get a membership to the facility!

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down. 

Why Is Exercise Beneficial For Cholesterol?

Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body. 

In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels. 

Take A Walk

Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!

Go For A Swim

Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:

• HDL cholesterol levels
• LDL cholesterol levels
• Total cholesterol
• Blood glucose
• Body mass index (BMI)
• Body fat percentage

Go For A Jog

Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies. 

Pump Some Iron

We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months. 

Try Some Yoga

Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:

• LDL cholesterol levels
• HDL cholesterol levels
• Total cholesterol levels
• Blood pressure
• Triglyceride levels

Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:

• Better HDL levels
• Improved triglyceride levels
• Better blood pressure
• Lower LDL levels

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Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

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Running is an excellent form of cardiovascular exercise that really gets the heart pumping. Like other forms of aerobic exercise, running helps to lower blood pressure and cholesterol, strengthen the heart and blood vessels and improve the flow of oxygen around the body. Watch to learn more interesting heart health facts!

Chapters:
0:00 Intro
0:27 Which part of the body doesn’t get blood from the heart?
1:41 How many people get open heart surgery every year around the world?
2:34 Compared with non-runners, how much does running reduce runners’ risk of heart attack?
4:00 Outro

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Now, more than ever, there is a huge obsession with strength training. It is a great way to increase muscle strength, but that doesn’t mean you should obsess over strength and strength alone. Cardiovascular training and stretching are two other integral pillars of exercise, but one that is not typically discussed is mental training. You see, the brain is just like any other muscle, and training it will help it perform optimally.

You’ve heard of aerobics, but what about “neurobics?” Essentially aerobics for your neurons, neurobics is a method of brain training to increase brain capacity and improve memory. One author, Jim Kiwk, explains that if you don’t use your brain, you’ll lose it. Kiwk also states that there are easy ways to challenge your brain, and they don’t take too much time. Accelerate your learning capacity and enhance your brain with the following exercises. 

Use Your Opposite Hand

Although some people are ambidextrous, most people tend to stick with their dominant hand for everyday tasks. Try to use your non-dominant hand to do simple tasks, such as brushing your teeth or eating, to activate a different part of the brain. You don’t have to think when you use your dominant hand because most things are muscle memory. If you switch things up to use your non-dominant hand, you have to use more brain power. Additionally, using your non-dominant hand forces you to be present. You direct your full focus on the activity or task at hand, so you know you are not distracted by anything else. 

Turn Off Your GPS

There is no doubt that technology makes many things convenient, so much so that you don’t have to think about some things. Therein lies the problem! You want to flex your mental muscles from time to time, so Kiwk encourages you to refrain from looking up your destination on your device. Rely on your memory to get you where you need to go, provided you have a few extra minutes to recall mental directions and the destination is familiar. People lack confidence because they lack mental competence. You are capable of so much and probably know your way around better than you realize you do. Make the effort and use your brain, even if that means that your route ends up being a little longer. 

Make Passive Activities Active

You have the ability to make any activity more mindful, even something as simple as watching TV. How often do you sit down to watch a show or movie and end up scrolling through social media or playing Candy Crush 10 minutes into your show/movie? You don’t have to mindlessly watch the movie just because you put your phone down, though. Envision yourself as a certain character from what you are watching. What would you do if you were in their situation and what can you learn from the character’s arc or journey? You can also practice this skill with other forms of entertainment. It may actually help you improve empathy and your ability to switch positions or characters in a narrative. 

The takeaway from all this is that exercising your brain is much easier than you think it is. All you have to do is make small changes in everyday activities to make a positive impact on your cognition and memory. Practice some neurobics and you’ll feel stronger every time you do them!

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Most people deal with anxiety at some point in their lives. At times it can be the last thing you think about, but it can also prevent you from moving your body. Even though you may not want to move your body, there is a clear connection between exercise and anxiety relief. In fact, numerous studies confirmed that there is a powerful link between your physical and mental health. 

How Does Exercise Ease Anxiety?

Per a 2021 review in Frontiers in Psychiatry, exercise actively improves your mood, in addition to the other physical benefits that come with it. Further evidence indicates that exercise causes changes in an area of the brain that regulates the body’s stress response. Initially, exercise will spike the production of cortisol and epinephrine (stress hormones), but then they decline after completion of physical activity. It is this “die off” stress hormones that may lead to feelings of decreased stress.

For people with a diagnosed anxiety disorder, exercise may complement treatments like cognitive behavioral therapy or anti-anxiety medications. For people with mild anxiety, however, the following exercises may help prevent or even treat anxiety, but more research is necessary. 

Yoga

As one of the more popular forms of exercise, yoga combines working out with controlled breathing. Yoga routines typically involve a meditative aspect and instructors occasionally request you to repeat a mantra throughout the session. A 2021 study observed 226 adults with generalized anxiety disorder. People were randomly assigned to 12 weeks of Kundalini yoga, cognitive behavioral therapy, or stress management education. Although the cognitive behavior therapy group experienced longer lasting benefits, yoga was able to significantly improve anxiety symptoms. Besides strengthening your core and improving flexibility, yoga demands that you focus on your breath, which is a great way to calm the mind. 

High-Intensity Workouts

High-intensity interval training (HIIT) workouts may be a great way to break a sweat, burn a lot of calories in a short period of time, and reduce anxiety symptoms. One study found that both high- and low-intensity exercise alleviate anxiety symptoms in study participants. However, researchers found that people experienced more anxiety relief after a high-intensity sweat session. Researchers believe that higher intensity workouts stimulate a greater release of endorphins, shifting the brain chemistry in a more drastic way than lower intensity workouts. Just 10 minutes of high-intensity exercise is enough to offer mental and physical health benefits. 

Nature Walks

This exercise does two things: exposes you to nature while getting your blood flowing. An expanding body of research highlights the therapeutic benefits of moving the body in natural settings, for example, hiking up a mountain or walking in a forest. A 2015 study found that young adults that went on a 50-minute nature walk felt less anxious and showed an improvement in memory function. A review of 12 studies concluded that nature walks were able to reduce state anxiety, which is the anxiety you feel in response to a perceived threat. Finally, other studies observed that walking in a lush, green environment eased anxiety symptoms. A great example of that is the practice of forest bathing. 

Dancing

Dancing is a great way to move your body in an uninhibited way, making it a great stress reliever. Join a Zumba class or put on your favorite jams at home and start moving to the music. Not only is dancing a form of cardiovascular exercise, but it also helps to elevate your mood and relieve stress. Trust us when we say that you’ll feel much better after dancing. 

Cardio

Research shows that any form of cardio, be it biking, swimming, running, jogging, or walking, can improve the way your lungs and heart deliver oxygen to your muscles. This improved oxygen delivery can help reduce symptoms of anxiety. In a 2015 study, researchers randomly assigned people to either an aerobics group that did 30 minutes of exercise or a controlled group that did stretching exercises. They measured anxiety levels before and after completing the exercise, in addition to measuring levels three and seven days later. The results indicated that the aerobic exercise group experienced reductions in anxiety sensitivity.

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Swimming is a popular summer activity, whether you’re at the community pool, the lake, or the beach. It’s also a common sport that many people participate in when they’re young. Somewhere along the line, kids start to slack off and start swimming less and less. Statistically, children swim more than adults now, but people swam more overall in previous decades. 

Swimming is one of the best full-body, cardiovascular workouts you can do. You want to know the best part? It isn’t a high-impact activity that can take a toll on your knees, ankles, hips, back, or other joints. The constant worry of whether or not you will injure yourself is a common reason to avoid a certain exercise. Fortunately, swimming is excellent for people who deal with joint issues, as the body is near weightless in the water. 

Water has some pretty unique properties and immediate physical benefits, pain modulation being one of them. According to research, people tend to have long-term benefits to mental and physical health in people who swim on a regular basis. Since this is the case and the Physical Activity Guidelines for Americans recommends 150 minutes of exercise per week, why not make swimming your primary form of activity? To begin, try working in 30 minutes of lap swimming three times a week. Use the other days to complete other forms of exercise, including resistance training and walking. Don’t believe that swimming is the real deal? Continue reading to learn about swimming’s amazing health benefits. 

Gives You A Mood Boost

Let go of the idea that swimming can only take place during the summer months. Break out the swimsuit during any season because you can always swim at indoor pools throughout the year. One study found that people who swam between October and January reported less fatigue, improved memory, and better well being. Swimming is thought to lower levels of anxiety, stress, and depression, which helps to put you in a clearer, more optimal state of mind. 

Improves Lung Strength

The more laps you swim, the stronger your lungs get. Swimming works to train the muscles that the body uses for respiration. That means that swimming on a regular basis can help improve breathing technique and lung volume. Improving the strength and function of the lungs is especially beneficial for those with asthma or chronic obstructive pulmonary disease (COPD). The pool is a great setting for asthmatics, as it is humid, warm, and a low-pollen environment. If your lung condition interferes with your ability to exercise, consider talking to your doctor before you pick up swimming. 

Boosts Your Brain

There are several studies that link regular exercise with improved cognitive function. When researchers studied the relationship between swimming and cognition, they discovered a unique benefit. This study monitored participants who completed a 20-minute moderate-intensity swim. Researchers noted that they were able to process visual information and respond quicker on cognitive tests both before and after their swim. The fact that swimming made a small but measurable difference in cognition excites researchers on how else swimming can benefit the body and brain. 

Helps To Keep You Lean

Swimming is a full-body workout and it can be quite intense if you increase your speed and intervals. After a swim, you should feel like you worked your arms, shoulders, legs, back, glutes, and core. By engaging all of the major muscle groups, you get more cardio bang for your buck. Researchers estimate that a 155-pound person can burn about 432 calories by swimming for an hour. Compare that to the 266 calories you burn while walking for an hour and you can see the difference. One study even found that swimming helped to decrease body fat and body mass index.

Helps You Live Longer

Add swimming to your list if you want to extend your life. In addition to eating healthier, swimming may help decrease your risk of early death. One study monitored over 40,000 men between the ages of 20 and 90. The participants who swam or engaged in pool exercises (water jogging or aqua aerobics) reduced their risk of death from any cause by 50% compared to sedentary men. 

Boosts Heart Health

One study of patients with osteoarthritis found that swimming was just as effective as cycling for improving cardiovascular function. Additionally, researchers suggest that swimming helps to reduce inflammation just as much as other forms of exercise. However, a 2018 meta-analysis revealed that swimming offered beneficial effects on cardiorespiratory fitness and body composition. The review noted that swimmers experienced improvements in exercise performance, ventilation, body mass, and lean mass.

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About one in ten people live with anxiety disorders. Anxiety only increased as a result of the COVID-19 pandemic, and the continued uncertainty of life doesn’t aid people who already struggle with mental health. A recent Gallup poll reported that 80% of American workers suffered from some sort of work anxiety because of the pandemic. Is there a way to combat this anxiety or do people just have to deal with it?

The relationship between exercise and reduced anxiety levels is not breaking news. The National Institutes of Health (NIH) states that jogging, swimming, cycling, walking, gardening, dancing, and more help reduce symptoms of anxiety and depression. Exercise, especially aerobic exercise, increases blood circulation to the brain. This influences the hypothalamic-pituitary-adrenal (HPA) axis to experience reduced reactivity to stress. It’s a physiological influence that involves the HPA axis with other regions of the brain. 

New Study Suggests Exercise Significantly Reduces Anxiety Risk

A research team from Sweden says that regular exercise can reduce the risk of developing anxiety by almost 60%. Research about exercise’s impact on anxiety symptoms exists, but there is little research about the impact of dose and intensity in regards to exercise reducing the risk of developing anxiety disorders. 

The new study monitored athletes that took part in the world’s largest long-distance, cross-country ski race between 1989 and 2010. The researchers found that people who participated had a much lower risk of developing anxiety compared to non-skiers during that same time period. There were nearly 400,000 people from both sexes involved in the study, making it one of the largest epidemiology studies ever. 

Researchers found that the more physically active group experienced a 60% lower risk of developing anxiety disorders. Those results are according to a follow up period of up to 21 years. The findings were consistent between both men and women. Exercise improves mental health by improving cognitive function, self-esteem, and mood. In other studies, regular exercise also proved to increase energy, reduce stress, improve endurance, increase sexual interest, and regulate mood. 

Exercise In Women

According to the study, there was a clear distinction between exercise performance level and the risk of developing anxiety between male and female participants. For example, a male skier’s physical performance did not affect the risk of anxiety development. The highest performing group of female skiers, however, experienced a two-time greater risk of developing disorders than the group that performed at the lowest level of physical activity. 

The risk of anxiety development across active female participants was much lower compared to inactive women in the general population. Researchers from the team also add that these findings cover uncharted waters of scientific research. Nearly all previous studies focused on depression or mental illness, as opposed to focusing on anxiety disorders. Additionally, previous studies primarily focused on men in much smaller numbers. There was also no follow-up data to track the long-term effects of physical activity in relation to mental well-being. 

What Do The Findings Suggest?

It’s clear that the research suggests that the relationship between exercise and anxiety symptoms may not be linear. Genetics, personality traits, or physiological factors can influence anxiety symptoms and exercise behaviors. Researchers did not investigate those factors in the course of this study,. Studies that discover the differences between the exercise behaviors in men and women and the risk of anxiety development are still necessary. 

Exercise Benefits Mental Health

The bottom line is that exercise, not simply long-distance or cross-country skiing, can benefit mental health and keep anxiety at bay. Some research shows that a simple walk in nature helps to reduce stress and boost emotional well-being. Additionally, these walks can help to recalibrate a fatigued brain, and people often perform better, cognitively speaking, after a walk in a “greener space.” Elevating the heart rate with more intense workouts can also hit the reset button and clear the head. High intensity interval workouts or even walking up and down the stairs can recharge the batteries and lead to better mental wellness. 

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During the COVID-19 pandemic, health organizations and officials made many common symptoms aware to the public. Coughing, shortness of breath, fever, chills, muscle aches, and new loss of taste or smell were/are common physical symptoms. Roughly 25% of people who contracted COVID-19 developed several neurological symptoms, the primary of which was brain fog. 

What Is Brain Fog?

Brain fog is not a scientific or medical term. People use this term to describe feelings of sluggish or fuzzy thinking. When a person experiences brain fog, it’s very common to feel like the mind is slipping, or it simply isn’t as sharp. Many people experience it from time to time, for example, after a long flight or getting over the flu. Brain fog typically goes away and thinking returns to normal. But what if it doesn’t? 

COVID-19 Brain Fog

Some people who survived COVID-19 illness entered an acute recovery phase. They still experienced symptoms for weeks, or even months, after initial infection. Many reported lingering brain fog, which negatively impacted memory, focus, and overall cognition. There are those who survived COVID-19 infection and continue to experience brain fog. Compared to other viral infections, the novel coronavirus infection seemed to have a higher rate of mood or cognitive slowing. 

Why Does The Brain Fog?

Researchers continue to investigate the cause of brain fog in people who’ve had COVID-19. A preliminary theory is that the physiological and psychological factors contribute to this phenomenon. Once the virus enters a person’s system, it enters cells through angiotensin-converting enzyme 2 (ACE2) receptor. Because the virus is neuro-invasive, it can enter brain tissue. Some studies found that COVID-19 survivors developed encephalopathy, which is a general term that refers to brain damage or disease. 

Another study in January 2021 found that some COVID-19 survivors had higher levels of inflammatory cytokines in the fluid surrounding the brain. This study examined cases several weeks after COVID-19 infection. The immune system produces cytokines, and too many can cause chronic inflammation. Some post-COVID-19 brains even had changes to the hippocampus, which may impair cognitive abilities. 

One researcher believes that the higher levels of inflammation created by the immune system are more responsible for brain fog than the virus itself. Researchers found that an overactive immune response was indicative of COVID-19 infection. That led to breathing problems or hospitalization from infection. By theorizing that inflammation is more so the culprit than the virus, inflammatory levels in the body would have to be so high that they reach the brain. Perhaps the immune cells chase the virus into the brain, but this is merely a theory. It’s also possible that the virus reaches the brain after entering the nose. It then crosses the blood-brain barrier. Again, more research is necessary on this theory. 

Can Anything Clear Up Brain Fog?

In order to remedy brain fog that results from COVID-19, it’s best to make healthy lifestyle changes. There are several activities and habits that promote healthier cognitive function. The following tips may help improve mental function if you experience ongoing brain fog. 

Get Sufficient Sleep

Sleep researchers say that it’s best for adults to sleep between seven to eight hours every night. During sleep, the body and brain can eliminate toxins and work towards repairing and healing. Make sleep a priority!

Avoid Alcohol & Tobacco

Alcohol and tobacco products tend to raise inflammatory levels in the body. If the belief is that inflammation is the primary culprit of brain fog, eliminate these substances to decrease inflammation. Additionally, they can have adverse effects on the brain.

Engage In Aerobic Exercise

It’s possible that you won’t be able to accelerate to full throttle right out of the gate. Take your time and start slow with different aerobic exercises. A few minutes at a time will eventually turn in to 30 minutes a day, five days per week. There is a direct connection between regular exercise and improved brain health.

Follow A Mediterranean Diet

The Mediterranean diet includes a wide range of nutrients and heart-healthy fats. Some of the primary foods include olive oil, fruits, vegetables, legumes, nuts & seeds, and whole grains. Many of these foods have anti-inflammatory and brain-boosting properties that may improve focus and thinking. 

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