Endorphins are hormones in the brain associated with a happy, positive feeling. A low level of endorphins is associated with depression. During exercise, plasma levels of this substance increase. This may help to ease symptoms of depression. A recent National Health and Nutrition survey found that physically active people were half as likely to be depressed.
Being there for our loved ones and enjoying as many special moments together as we can — that’s what life really is all about. Keeping your body happy and healthy to help you live a longer, fuller life is one of exercise’s biggest benefits. Therefore, it’s great news that research published in 2012, which studied more than 650,000 people, found that 150 minutes of moderate exercise (or about half hour five days a week) increases your life span by 3.4 years. (14)
That stubborn back-of-the-arm fat is some of the hardest to ditch, but making tricep presses part of your routine can help tone and tighten that area fast. While seated, extend a dumbbell over your head, holding it with both arms. Next, bend your elbows and bring the dumbbell behind you until it’s parallel with your shoulders, straighten your arms and lift the weight, and repeat.

Exercise improves self-confidence. One of the reasons many individuals do not attempt an exercise program is because they feel they are not very athletic or coordinated. Once an exercise program is begun, however, these same individuals discover that they are indeed able to work out successfully: gaining muscle tone and strength, improving their stamina, and improving how they feel emotionally. These revelations are very empowering. It is this increased sense of self confidence and improved sense of well-being that eventually becomes the sustaining force that helps people to continue their exercise program.
This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine. The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.
Model Amanda Wheeler is a certified strength and conditioning specialist (C.S.C.S.) and Precision Nutrition Level 1 Coach. She is the co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies by providing a space for individuals to uncover and enhance their highest potential through fitness, nutrition, and mindset.
“Exercise of various types can help prevent osteoporosis, thinning of bones, fracture risk, and falls that are associated with fractures of the hip, spine, and wrist,” says Larry McCleary, MD, retired acting chief of neurosurgery at Denver Children’s Hospital in Colorado, and author of Feed Your Brain, Lose Your Belly. “Types of exercise that help include aerobic exercise, resistance training, and even exercises that increase balance and agility.” Tai chi may also be beneficial when it comes to improving balance and muscle strength.
Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.
It decreases PMS. Women often report feeling irritable and bloated before their periods, but exercise appears to minimize these conditions. In a survey of nearly 2,000 New Zealand women, researchers found that those who exercised, rested and wrote in a journal about their symptoms fared better than those who took specific vitamins or followed other DIY advice.
The benefits of exercise diminish within weeks after a person stops exercising. Heart strength, muscle strength, and the level of HDL cholesterol decrease, whereas blood pressure and body fat increase. Even former athletes who stop exercising do not retain measurable long-term benefits. However, people who were physically active in the past often can regain fitness faster.

Exercise improves physical health. Physically active individuals have a much better health outlook than their sedentary peers. Even modest regular physical activity has a positive influence on people's health and vitality. A minimum of 20 to 30 minutes of moderate activity a day most days of the week will benefit health and assist with weight loss. A formal workout is not necessary to have these benefits; a brisk walk will suffice (although a more vigorous workout will suffice that much more).
At least 35% of all cancer deaths may be related to overweight and lack of activity, the Seattle Cancer Research Centre has found. Exercise is believed to speed the passage of food through the colon, thereby reducing the amount of time that any toxins are in contact with the body. Overweight people also tend to have more insulin, which promotes the growth of tumours. For women, exercise reduces the level of oestrogen, a hormone linked to breast cancer.

Getting rid of arm fat quickly may seem daunting, but it is doable! While you can't get rid of just arm fat, you can eliminate fat overall which will make your arms smaller. Aim to do muscle-building exercises 3 times a week for a total of 90 minutes to tone your arms. Burn fat by adding at least 75-150 minutes of moderate to strenuous aerobic exercise to your week as well. Address any health problems that might be contributing to the buildup of arm fat, and make an effort to sleep more and eat a healthy diet.


And you don’t need to sweat buckets to see the benefits of exercise, either. According to the physical activity guidelines from the Centers for Disease Control and Prevention (CDC), 150 minutes of moderate-intensity exercise with two days of strength training per week yields the same health benefits as 75 minutes of high-intensity exercise with two days of strength training each week — as does a combination of moderate- and high-intensity exercise, plus two strength training workouts.
And perhaps one of the best new findings about exercise — especially if you, like many people, struggle to find the time to fit it into a busy day — is that all those benefits of physical activity can be had even if you only squeeze in a few minutes of exercise a day. While doctors used to think that we needed to engage in 30 to 60 minutes of exercise a day, new research is finding that we can see benefits with shorter bursts of physical activity. “As little as 15 minutes a day of high-intensity activity that leaves you breathless, like swimming, can kick start your metabolic rate and reduce body fat and increase muscle mass,” says Dr. Berger.
“Body fat is structurally important,” explains Stefanie Mendez, R.D., co-founder of Matriarch, a women's fitness and nutrition service. “It cushions our organs and insulates our body for temperature control and also is our body’s source of energy reserves. Beyond that, fat is needed for the production of hormones and reproduction functions.” And that fat can show up in your thighs, your belly, and, yes, your upper arms. Where it goes is partly due to genetics; if your mom has arm fat, science says you have a 62 percent chance of inheriting that trait.
Thanks for the tips. My problem is that I am not that fat. My sister is extremely thin but have non- proportional flabby arms. And I seem to have it too. But when I try workouts everybody tells me that it’s going to build muscles and make me look hunky. I just want to look slim without having muscles. Is it true that these workouts can build muscles? Is there any way to be slim without having to build muscles?
According to the American Council on Exercise (ACE), being physically active can be “a natural Viagra boost”. “Men and women who exercise regularly are going to have increased levels of desire. They’re going to have enhanced confidence, enhanced ability to achieve orgasm and greater sexual satisfaction,” says Cedric Bryant, the council’s chief exercise physiologist.

Research is finding that as we age, exercise may be able to help keep our brains healthy. Three studies presented at the 2015 Alzheimer’s Association International Conference showed that regular exercise may play an important role in protecting your brain from Alzheimer’s disease and other forms of dementia, and may help improve brain function and symptoms such as depression or anxiety in those who have these conditions.
Carbs and fats are essential for our body to function properly. Eat foods that are rich in good fats and carbs. Foods like brown rice, oats, wheat bread, sweet potatoes, multigrain cereal, dark chocolate, avocado, whole egg, chia seeds, nuts, fatty fish, rice bran oil, etc. are highly nutritious and keep a lot of health problems at bay. Avoid fried foods, potato wafers, cream cheese, donuts, cakes, flour products, polished rice, cakes, pastries, milk chocolate, etc. Even if you choose to eat them, make sure to workout to burn the extra kilos. Also, eat good fats and carbs in measured amounts.
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)

Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.
This move here is basically starting with a regular bounce and alternating between landing with your feet apart and your feet together with each rope turn. The energy rope is a step in between the 1-pound rope and the agility rope and this movement here will really fire up the calorie burning.  Don’t worry about messing up, we're all human and we all make mistakes occasionally. Just have fun doing it and make sure to push yourself to get the body you want.

Research is finding that as we age, exercise may be able to help keep our brains healthy. Three studies presented at the 2015 Alzheimer’s Association International Conference showed that regular exercise may play an important role in protecting your brain from Alzheimer’s disease and other forms of dementia, and may help improve brain function and symptoms such as depression or anxiety in those who have these conditions.
Exercise helps people to lose and maintain weight. An exercise session burns calories and elevates metabolic rate both during exercise and then for hours after exercise is completed. It helps to preserve and build lean muscle mass. It works to suppress appetite. All of these benefits work together to make exercise vital for maintaining weight loss.
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