SCIENCE AND HEALTH - Forced exercise can reduce anxiety and depression - INDIA / USA

WASHINGTON: Being forced to exercise can reduce anxiety and depression just as much as voluntary exercise does, according to new research.

Past studies have shown that people who exercise are more protected against stress-related disorders. And scientists know that the perception of control can benefit a person's mental health.

However, it has been an open question whether a person who feels forced to exercise, eliminating the perception of control, would still reap the anxiety-fighting benefits of the exercise.

People who may feel forced to exercise could include high school, college and professional athletes, members of the military or those who have been prescribed an exercise regimen by their doctors, said Benjamin Greenwood, an assistant research professor in the University of Colorado Boulder's Department of Integrative Physiology.

"If exercise is forced, will it still produce mental health benefits? It's obvious that forced exercise will still produce peripheral physiological benefits. But will it produce benefits to anxiety and depression?" Greenwood said.

To seek an answer to the question Greenwood and his colleagues, including Monika Fleshner, a professor in the same department, designed a lab experiment using rats. During a six-week period, some rats remained sedentary, while others exercised by running on a wheel.

The rats that exercised were divided into two groups that ran a roughly equal amount of time. One group ran whenever it chose to, while the other group ran on mechanised wheels that rotated according to a predetermined schedule.

For the study, the motorised wheels turned on at speeds and for periods of time that mimicked the average pattern of exercise chosen by the rats that voluntarily exercised.

After six weeks, the rats were exposed to a laboratory stressor before testing their anxiety levels the following day.

The anxiety was quantified by measuring how long the rats froze, a phenomenon similar to a deer in the headlights, when they were put in an environment they had been conditioned to fear.

The longer the freezing time, the greater the residual anxiety from being stressed the previous day. For comparison, some rats were also tested for anxiety without being stressed the day before.

"Regardless of whether the rats chose to run or were forced to run they were protected against stress and anxiety," said Greenwood, lead author of the study appearing in the European Journal of Neuroscience.

The sedentary rats froze for longer periods of time than any of the active rats.

"The implications are that humans who perceive exercise as being forced - perhaps including those who feel like they have to exercise for health reasons - are maybe still going to get the benefits in terms of reducing anxiety and depression," he said.

LIFESTYLE - Here's why you must have sex everyday - INDIA

Have you ever heard that song called Sexual Healing? It's not just a metaphor. Sex can actually heal. It can heal your body and mind and prevent lots of diseases.

Some say it's the first medicine ever known to man and it should be administered daily. Sounds too good to be true? Let's discover the four reasons for which a man should have sex each day.

Great form of exercise
Making love is a form of physical activity. During intercourse, the physiological changes in your body are consistent with a workout. You must have noticed that the respiratory rate rises, which means you get tired. Hence, you burn calories. If you have sex three times a week for 15 minutes (but we know you can do better than that) you'll burn about 7.500 calories in a year. That's the equivalent of jogging 75 miles! Heavy breathing raises the amount of oxygen in your cells, and the testosterone produced during sex keeps your bones and muscles strong.

Pain relief
The "Honey, not today, I have a headache" cannot be an excuse any more. During sex, both male and female bodies produce endorphins, hormones that act as weak painkillers. A study conducted by Gina Ogden showed that during sexual stimulation and especially during orgasm, we don't feel pain. If she finds another excuse, remind her that sex is good for her entire reproductive system, because it trains the PC muscle, which keeps the reproductive organs in shape. In women, sex can also increase fertility, postpone the menopause and relieve PMS symptoms.

Prostate protection
Most of the fluid you ejaculate is secreted by the prostate gland. If you stop ejaculating, the fluid stays in the gland, which tends to swell, causing lots of problems. Regular ejaculation will wash those fluids out and ensure the well being of your prostate until old age. Problems may also occur when you suddenly change the frequency of ejaculations.

Prevents erectile dysfunctions
Fifty per cent of men older than 40 suffer from erectile dysfunctions and all young men fear the moment when they won't be able to get it up any more. The best medicine against impotence is...sex. An erection keeps the blood flowing through your penile arteries, so the tissue stays healthy. Plus, doctors compare an erection to an athletic reflex: the more you train the more capable you are to perform.

Stress relief
It's a scientific fact: sex can be a very effective way of reducing stress levels. During sex your body produces dopamine, a substance that fights stress hormones, endorphins, aka "happiness hormones" and oxytocin, a desire-enhancing hormone secreted by the pituitary gland.

SPORTS - A chance for sport that must not be wasted - UK AND WORLD

Leading article: A chance for sport that must not be wasted

There is the possibility here for a huge upsurge, not just in sporting interest, but in actual participation, once the Games are over.

Sunday 05 August 2012

London 2012: Inspiring a generation must be only the start.

GETTY IMAGES

Only a little more than half way through the Olympics, it is already clear that Britain is in the unaccustomed position of enjoying a rip-roaring success. London, it turned out, was ready to host the Games. Team GB – winners, near-winners and losers alike – have done their country proud, not just in the number of medals garnered, but in the spirit in which they have accepted defeat.

As for the audiences, they have – as athletes, organisers and reporters from around the world have all testified – been something else. Even the fury about empty seats is proof of the enthusiasm that almost immediately gripped the nation. The Games motto is "Inspire a generation", and all the signs are that a generation – perhaps more than one – is indeed being inspired. This past weekend, with its cascade of gold medals, may go down as a vintage couple of days (if only British footballers could master the penalty shoot-out… ), but Olympic fever had already taken hold.

Anecdotal evidence is now piling up about young children espousing hitherto unimagined ambitions to emulate their new heroes. The success of female athletes, and not just the stylish victory of the Olympics poster-girl, Jessica Ennis, but the perseverance that brought Katherine Grainger her Olympic rowing gold, and the determination that spurred Victoria Pendleton to cycling victory after disqualification in her first event, have the potential to transform the canon of female role models. The showcase that British performances are providing for disciplines, such as men's gymnastics, will have a similar effect.

Inspiring a generation, however, must be only the start. London 2012 is generating waves of popular enthusiasm. The unticketed events are attracting a huge following, and digital television allows everyone to watch a far greater range of sports than ever before. There is the possibility here for a huge upsurge, not just in sporting interest, but in actual participation, once the Games are over.

And here it is hard to be quite so confident. The risk that, even if London was admirably, gloriously, ready, the country's sports establishment may not be. Will the Government, which has spoken of the hoped-for benefits to the country of the Olympics, in terms of national morale and public health, as well as commerce, be ready? Or the national sports organisations or the hundreds of local clubs? Is there the money? Are there the facilities? Is there the coaching expertise to help realise the dreams of those eager would-be Jessica Ennises, Chris Hoys and Mo Farahs, who may come forward? The chairman of the British Olympic Association, Lord Moynihan, was right when he called yesterday for a "step change" in government sport policy.

Some sports now have glitzy new venues, thanks to Olympic investment. Some – such as tennis – had to make do with existing, albeit world-standard, facilities. Given the financial constraints, that is understandable, but new indoor tennis courts in east London might have drawn in a whole new demographic of players in a way that the All England Club, even post-Olympics, probably will not.

And while the new venues will surely be great assets, Britain as a whole compares badly with most of our European neighbours in terms of public sports facilities, such as gyms and swimming pools. In recent years these amenities have been increasingly provided by private companies, which levy membership fees beyond the pockets of many. School playing fields have been sold off, and fewer pupils have regular sports provision at school.

London 2012 has already whetted a national appetite for sport beyond anything probably even the most optimistic organisers expected. But it is crucial that this unique opportunity should not be squandered by lack of facilities and expertise. Success in inspiring a generation must be matched by a determination to nurture and equip that generation, too.

HEALTH - GOOD ADVICES - INDIA

Run, even if you don't like to

The writer has posted comments on this articleTNN | Jul 10, 2012, 12.00AM IST

Run, even if you don't like to

We give you reasons why you should do it

Whether you like it or not, running is one of the best forms of exercise to keep yourself fit — and not just that, it's great for weight control as well. A 30 to 45 minute run, about three to four times a week, will trim your waistline, strengthen your cardiovascular system and even help foster a positive mental attitude. We list some reasons why you should start running today...

- One of the quickest way to cardiovascular fitness, the more frequently you run, the fitter you get.

- You don't need to invest in heavy-duty equipment in order to start running. Get yourself a pair of sturdy running shoes, a couple of track pants, shorts and tees, and you're ready to go.

- You don't need to be a long distance runner in order to be a good runner. Running is easy to learn. Just make sure your posture is correct when you run.

- Not only is running good for your physical state, it is also mentally stimulating.

- Feeling stressed? Get out and run! Experts say that running is great for reducing stress levels. When you run, it helps clear your head and concentrate better.

- Running is one of the most flexible methods of training — no matter where you are or how old you are, it is nearly always possible to step out for a jog.

- Not only does running strengthen your heart but also reduces the actual resting heart rate.

- Running helps you lose weight and tones your muscles by getting rid of excess fat and converting it to muscle. The more you run, the more weight you lose.

- Research also says that running is good for your sex drive.

- Got a hangover? Running is a great way to recover because a run helps clear your head faster than just sitting around nursing your headache.

- You don't need to run alone. Ask a friend to accompany you. This way you can have company as well as encourage each other.

- Running improves your concentration because when you run, you're forced to concentrate more.

- The endurance you build up through running is useful for other sports as well.

LIFESTYLE - EGYPT

When working out is too much of a good thing

Constantly thinking about the next workout? Upset about missing a exercise class? Fitness experts say more is not always better

 

 

"We have fit people and deconditioned people who overdo it," said Geralyn Coopersmith, national director of the Equinox Fitness Training Institute.
"Exercise is like a drug, if you don't have enough, you get no benefits, if you have too much, you have problems," she said.
Shin splints, heel spurs, tendonitis are among the common overuse injuries that Coopersmith, who oversees the training of personal trainers for Equinox fitness centres, sees.
"Some days should be intense, some days not so intense," she said. "Exercise is a stressor. If it's too much, the body can break down."
Extreme fatigue, irritability, moodiness, an elevated resting heart rate, fever, and an inability to work your earlier level are among the signs that you've overdone it, she said.
California-based group fitness instructor Amy Dixon has broached the subject of overtraining with her clients, she said, but delicately, and only when they are ready to listen.
"I had a woman come in before my [indoor] cycling class," said Dixon, creator of the "Give Me 10" DVD series. "I'd see her on the treadmill for an hour, then she'd take my class, then after she would ride longer or go on the elliptical [trainer] for another 40 minutes."
Poke an exercise addiction, Dixon believes, and you'll often uncover another addiction.
"Maybe they're a binge eater, or they really party on the weekend," she said. "If you're working out morning and night, you're over-trained. Your body's getting beaten up."
For Dixon and her colleagues, overtraining is an occupational hazard.
"A lot of group fitness instructors and trainers fall into that category because it's our job," she said. "I know instructors who teach over 30 classes a week."
Connecticut-based exercise physiologist Tom Holland, who has coached people in everything from climbing mountains to running marathons, has actually dropped clients who wanted him to push them too hard.
"I have a lot of types that think they're Lance Armstrongs," said Holland, author of "Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag," said, referring to the seven-time Tour de France winner.
He said a lot of his job involves telling clients what not to do.
"I try to keep them from getting hurt," he said. "I design programs on a case-by-case basis but there's always a rest day. When clients want to eliminate it I try to explain that you don't get healthier during the workouts, but during the rest days."
Jessica Matthews, an exercise physiologist with the American Council on Exercise, said she has referred several over-trained clients to psychologists.
"It's great to work with other professionals to help them [clients] recognise that they might have a problem," said Matthews, who is based in San Diego, California.
She said symptoms of overtraining can include constant headaches, sleeplessness and severe muscle soreness, as well as diminished performance.
"There are so many benefits to exercise, but if they're exercising excessively even the greatest benefits, like positive mood and better sleep, start to fall away," she said.