Some exercise better than none
If the abundance of holiday sweets is tempting you to eat more than you should, a brief bout of exercise might make it easier to resist those decadent treats. Researchers at the University of Exeter in England found that a short, invigorating walk can significantly reduce cravings for even the most commonly craved food — chocolate.
Following three days of abstinence from chocolate, the researchers asked 25 chocolate-lovers to take a brisk, 15-minute walk or spend 15 minutes resting, in random order. The chocoholics then participated in tasks that would normally trigger their chocolate cravings, including engaging in a brain-teasing mental challenge and unwrapping a bar of mouth-watering chocolate.
When the chocoholics completed the tasks after walking, they reported notable reductions in cravings compared to those experienced after resting. The participants’ desire to consume chocolate was significantly diminished not only during the walk, but also following the brief excursion.
Walking, dancing or climbing stairs are excellent ways to burn off those extra calories you’re likely to consume at holiday get-togethers. This is an important short-term effect of exercise, but the long-term benefits may be even more appealing.
For approximately 12 to 24 hours after exercising, your metabolic rate remains elevated, allowing your body to burn calories at a faster rate than it would if you had remained seated at your desk or lounging on the sofa. This metabolism-boosting effect of exercise, known as the “afterburn effect,” can make managing your weight easier during the holiday season.
Engaging in exercise on a regular basis promotes beneficial changes in body composition, including an increase in lean muscle mass and a reduction in body fat. Muscle tissue is a metabolic inferno: Pound for pound, it burns far more calories than fat tissue, even at rest.
The more muscle your body has in relation to fat, the higher your metabolic rate. Over the long haul, boosting your metabolic rate will facilitate weight loss, as long as you don’t simultaneously increase your caloric intake.
Weight loss is just one of many benefits of exercise. Physical activity not only reduces the risk of developing a number of serious diseases, including diabetes, heart disease and some types of cancer, it can also improve the health and quality of life of individuals with various illnesses.
If you’re plagued by insomnia, engaging in aerobic activities such as walking or cycling might help you get a good night’s sleep. Researchers at the Federal University of Sao Paulo in Brazil found that after participating in moderate-intensity aerobic activity, insomnia patients fell asleep significantly faster and enjoyed a 37 percent increase in average total sleep time.
Regular activity can serve as a natural pain reliever for individuals suffering from arthritis. The results of a study published in the journal Arthritis Care and Research showed that after an eight-week program consisting of light aerobic activity and strengthening exercises, arthritis patients enjoyed significant reductions in joint pain and stiffness.
If you’re feeling overwhelmed and exhausted, exercise might help put a bounce back in your step. Scientists at the University of Georgia reported that when sedentary individuals engaged in low-intensity activity, such as leisurely walking, they experienced a 65 percent reduction in symptoms of fatigue.
In the hustle and bustle of the holiday season, finding time to exercise can be challenging. The good news is that you don’t have to spend hours in the gym to reap the rewards of physical activity: even short bouts of light-or moderate-intensity exercise can make a big difference in your health.
www.rallieonhealth.com ."> Web site: www.rallieonhealth.com .
Log into MyBuffalo to post a comment
MyBuffalo is the new social network from Buffalo.com. Your MyBuffalo account lets you comment on and rate stories at buffalonews.com. You can also head over to mybuffalo.com to share your blog posts, stories, photos, and videos with the community. Join now or learn more.
Reader comments
Learn more about our moderation system.