Feel Great this Winter!

Check out the lastest SIRC Newsletter -Feel Great this Winter!

Now that the holiday season has come to a close we look ahead to the enjoyment of winter time activities over the next few months. We all know the physical benefits of exercise but did you know that exercise and physical activity have been proven to have a positive impact on mental and emotional health? Although any type of physical activity is good, aerobic exercise is generally the most recommended. So the next time you need an energy boost, why not lace up your shoes and get moving!

http://sirc.ca/newsletters/mid-jan10/index.html

Get Moving! Get Smart!

It’s common knowledge that physical exercise is good for our general health, but did you know there's another advantage to proper exercise and nutrition? It’s good for your brain.

Aerobic exercise increases the amount of oxygen in the blood and studies on rats have shown that neurons (the brain's nerve cells responsible for communication) operate better when they get more oxygen. So, if you think you’re going to get smarter sitting in front of your computer or watching television, think again.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production. In fact studies have shown that moving your body can help:

• Minimize symptoms of depression
• Combat mental decline 
• Increase memory function 
• Improve concentration

If you want to give your brain a regular boost, any kind of exercise will help.  Even mild exercise, such as a daily walk or yoga can improve your brain health.

Knowledge of the effects of exercise on the body and mind continues to grow and in doing so, it helps to guide the development of new therapies to improve our general quality of life.  There seems to be little downside to a moderate aerobic exercise program; with the approval of your health professional, of course.

References from the SIRC Collection:

1. Archer S. Youth Exercise Contributes to Cognitive Development. IDEA Fitness Journal [serial online]. February 2012;9(2):76.

2. Brisk Walking Can Rebuild Your Brain. Tufts University Health & Nutrition Letter [serial online]. March 2007;25(1):1-2.

3. Don't Put Off Exercise--Put Off Alzheimer's Instead. Tufts University Health & Nutrition Letter [serial online].

4. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal [serial online].

Studies: Physical exercise a good warm-up for learning. Pennsylvania Journal Of Health, Physical Education, Recreation & Dance [serial online].

Boosting Brain Health with Exercise!

SIRC Newsletter now available online: Boosting Brain Health with Exercise!

Everyone knows that exercise comes with many health benefits - while many of us go to the gym to trim up our waistlines, regular physical activity works out your brain too! When we move, our bodies release natural chemicals and hormones which improve mood as well as increasing oxygen production to the brain that helps it function more efficiently. In fact, studies have shown that exercise help students perform better in school, slows mental decline when aging and positively affects our mental health. So if you’re not already incorporating physical activity into your schedule, now is a good time to start!

Read more: http://www.sirc.ca/newsletters/mid-Aug13/index.html

Children less fit than their parents

Cardiovascular endurance exercise helps strengthen your heart so that it is able to transport oxygen to your organs and muscles. The heart is the most important muscle in the human body. With proper diet and regular exercise, cardiovascular diseases such as heart disease and stroke can be minimized.

A person’s heart health is a good indicator of their overall health. But are our children as healthy as their parents were at the same age? A recent study presented to the American Heart Association concluded that children today cannot run as fast or as far as their parents did at the same age. Running, in addition to improving our cardiovascular fitness, strengthens our muscles, bones and joints. Declining cardiovascular endurance may lead to significant health consequences as these children grow into adults.

The study analyzed 50 studies on running fitness between 1964 and 2010, measuring over 25 million children in 28 countries. Researchers concluded that children are on average 90 seconds slower in the mile, and that their cardiovascular fitness has decreased by 15% over that time.

The Canadian Physical Activity Guidelines recommend that children and youth should get at least one hour of moderate to vigorous exercise daily. If the habit of exercise is formed early, it can carry onto adulthood. In order to make it a habit, we should encourage our children and youth to:

• Limit screen time from the TV and computer 
• Walk the dog or walk to school 
• Ride the bike, skateboard or jog instead of getting a ride 
• Get involved with after school activities 
• Try a competitive sport (e.g., running, swimming, cross country skiing) 

To improve your cardiovascular endurance, try activities that elevate the heart rate for a sustain length of time such as walking, jogging, swimming, cycling or rowing. When starting such activities, start out slow then gradually increase the intensity over time.

In addition, cardiovascular exercise can help to enhance mental health, assist with weight control, and help prevent many diseases. When your heart is fit, it becomes efficient which not only supports you in carrying out daily chores without difficulty, but enables you to enjoy a healthier and happier quality of life.

References from the SIRC Collection:

1. Cardiovascular Responses in Endurance-Trained Children. Pediatric Exercise Science. May 2003;15(2):126.

2. Drenowatz C, Wartha O, Klenk J, Brandstetter S, Wabitsch M, Steinacker J. Differences in Health Behavior, Physical Fitness, and Cardiovascular Risk in Early, Average, and Late Mature Children. Pediatric Exercise Science. February 2013;25(1):69-83.

3. Is There a Scientific Rationale Supporting the Value of Exercise for the Present and Future Cardiovascular Health of Children? The Pro Argument. Pediatric Exercise Science. November 1996;8(4):294-302.

4. Kelly I, Phillips M, Revels M, Ujamaa D. Contribution of the School Environment to Physical Fitness in Children and Youth. Journal Of Physical Activity & Health. May 2010;7(3):333-342.

5. Marinković M, Miličević B. EFFECTS OF INTENSIVE STRENGTH TRAINING ON CARDIOVASCULAR ENDURANCE. / UTJECAJ INTENZIVNOG TRENINGA SNAGE NA KARDIOVASKULARNU IZDRŽLJIVOST. Sport Science. June 2010;3(1):32-36.

6. MARTINS C, SILVA F, GAYA A, AIRES L, RIBEIRO J, MOTA J. Cardiorespiratory fitness, fatness, and cardiovascular disease risk factors in children and adolescents from Porto. European Journal Of Sport Science. March 2010;10(2):121-127.