“Being active as we age can play a role in cognitive function, and reduce the risk of disease such as dementia and Alzheimer's,” says Amanda Paluch, a postdoctoral researcher at the Northwestern University Feinberg School of Medicine. “Research has explored several mechanisms, finding that exercise can increase synaptic plasticity and strength of nerve impulses in the brain, and have a positive effect on the hippocampus.”

The first thing to keep in mind while trying to reduce flabby arms is that you need to start watching the amount of calories you consume. Studies say that one needs to burn about 3,500 calories to burn a pound of fat. While the amount seems daunting, there is a simple way to achieve this goal. Try cutting down about 500 calories from your daily diet and over a week, you would be able to burn 3,500 calories. Jot down everything you eat and the calorie content of it, in a notebook, for an easier way to keep track of your consumption.


Flabby arms can ruin your confidence – and your looks. Some men and women are genetically predisposed to carry fat in this area. Luckily, there are ways to slim your arms and improve muscle tone without even leaving home. Just keep in mind that you can't spot reduce fat. You need to eat clean and work your whole body to get results. Certain exercises, especially those targeting the triceps, are particularly beneficial.
Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.

I started the sleek arm challenge and super excited. I’ve injured my knee badly and it can’t take any weight at the moment sooo I figured it’s time to build some strength in my arms and shoulders. I noticed a lot of comments regarding arm fat, I have excess fat on my arms so I’ll post at the end of the month and tell you guys if there was any changes. I’m doing the exercises in the morning and evening (day 2 of the challenge and it really does take just a couple of minutes each time, 3 sets each time since I can’t do any other form of exercise at the moment). I definitely feel something in my shoulder blades and my shoulders/back feel more open as opposed to hunched (Yaaay :) )
Whether we’re fully conscious of it or not, we’re always looking for how to be happy. And exercise is one of the most obvious steps to take, as it’s not a coincidence that you feel better after a good workout: It’s science. A Penn State University study found that people who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t. (1)

As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.

When it comes to these pushups, make sure your left and right hands are shoulder-width apart to keep proper form. Keep your left elbow and right elbow in as well so you can activate not only your triceps but also your chest. This exercise is great because it helps you protect your rotator cuff, which is upon your shoulders. Shoot for 15 to 20 reps in this 30-second set. Don't go for high speed, go for perfect form.


Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning Exercise training increases size of hippocampus and improves memory. Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Department of Psychology, University of Pittsgurgh, Pittsburgh, PA, USA. Proceedings of the National Academy of Sciences. 2011 February 15;108(7):3017-22.. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults High impact running improves learning. Winter B, Breitenstein C, Mooren FC, Voelker K, Fobker M, Lechtermann A, Krueger K, Fromme A, Korsukewitz C, Floel A, Knecht S. Department of Neurology, University of Muenster, Muenster, Germany. Neurobiology of Learning and Memory. 2007 May;87(4):597-609..
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