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You now have full access to everything 7 Years Younger and Hearst Digital Media Network have to offer. How would you like to feel more energized at work — to sharpen your brain and enhance your ability to concentrate, learn, and think creatively? Exciting new research shows the remarkable effect of moderate-to-vigorous exercise on brain structure and function. Stronger, healthier, better-connected, bigger brain cells equals increased learning capacity. Ratey points out that even though exercise boosts BDNF, more is needed to optimize brain function. Trying to learn difficult material while on the stair climber is futile — because blood flow shifts away from the part of the brain responsible for critical thinking. Many modern workplaces are increasingly sedentary, increasing worker risk of inactivity-related injuries and illness.
One study showed that a supervised, pre-planting season exercise program among reforestation workers reduced injury rates from 22% to less than 5% — and increased productivity.
A daily supervised 10-minute stretching program among assembly-line workers showed significant improvement in joint flexibility, fatigue, anger, depression, and overall mood. A nine--month study of 80 executives showed that exercisers experienced a 22% increase in fitness and a 70% improvement in ability to make complex decisions compared to sedentary peers. A study of railroad workers showed that 75% of employees reported improvement in on-the-job concentration and overall productivity.
In addition to increasing the ability to focus, think clearly, and learn more effectively, regular exercise improves mood, relieves anxiety and depression, enhances energy, and promotes self-efficacy.
Fit Facts are free for ACE Certified Professionals, but permission must be granted to reproduce or distribute the content.
Sign up to receive relevant, science-based health and fitness information and other resources. You don’t really have to go to the gym and sign up in any health clubs just to have a regular exercise. It may seem unnoticeable but by taking a brisk walk for about of 5-10 minutes can actually boost your energy, since it increases your heart and breathe rate as well.
Deep breathing is also a good form of energy booster every time you feel sluggish and sleepy in your office, at school, or probably anywhere.
Doing push-ups and crunches could also be helpful as it doesn’t require any physical equipment.
These simple exercises may seem to be tiring and can leave you out of breathe but believe it or not, it’s all you need to get back up in times of boredom, sluggishness and sleepiness.

Inspirational QuotesThe way to happiness is: keep your heart free from hate, your mind from worry.
Interval running and sprinting on the treadmill is a great way of boosting your metabolism and creating a calorie deficit. Circuit training is a fat blasting and metabolism-boosting workout that is guaranteed to give you results. The best way to burn calories and boost your metabolism is through a process of high intensity cardio and resistance training with added weights.
As we grow old we loose the sharpness of different faculties of brain especially those that stores our memory.
A brisk walk during a morning break or a cardio class at lunchtime balances neurotransmitters and other chemicals in the brain — substances responsible for influencing brain activity related to mood, attention, learning, motivation, and arousal. John Ratey, another influence on the way the brain works is brain-derived neurotrophic factor, or BDNF. When you feel great and believe in yourself, your mindset at work is bound to be optimistic, and that bodes well for job performance — and career growth. Athletes train for peak performance — and research points to plenty of good reasons for workers in other fields to follow suit. Our ACE Fit Facts contain valuable information on a wide range of subjects, from nutrition to exercising outdoors, strength training, exercising with diabetes, weight management, workplace wellness and more. It’s one of the things people should be a part of their routine as it makes their body physically fit, healthy and young no matter what.
By simply inhaling and exhaling slowly and quietly, the abdomen is able to contract the way it’s supposed to energize you.
It doesn’t matter what choreography you try to do as long as you’re able to move your body. So starting today, make it a habit to shake your body off a little bit before you go to work and sit down on the chair for some hours. If you speak and act with a polluted mind, suffering will follow you, as the wheels of the oxcart follow the footsteps of the ox.
Try running at the maximum speed on the treadmill for a minute, followed by rest and again a minute of running at high speed. Choose two sets of exercises from the lower body and upper body like lat pull downs, squats, lunges and push-ups. You can either rev up your speed on the treadmill or add more weights to your machines while doing strength training.
Stick to this routine for at least a few months to see a considerable improvement in your overall fitness levels as well as your metabolism. According to one study, 75 percent of morning exercisers stuck with their routines, as compared to only 25 percent of evening exercisers. This substance boosts brain cell (neuron) growth and strengthens cell-to-cell connections, essentially changing brain structure.

So activities like figure skating, rock-climbing, or soccer fit the bill — as do running, brisk walking, or swimming followed by reviewing data reports, participating in a Web conference, or repairing a vehicle.
According to Ratey, this is the optimal time for focusing on tasks that require serious brain power. Educate your clients, co-workers or members of your organization with trusted, unbiased facts.
Rather, do you have the motivation that can boost your energy to perform your daily task to the best of your ability? The free form dance steps, whatever it is that you want to call, you create while listening to the songs in your ipod could actually log you to an aerobic workout that will make you feel revitalized and energized after.
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The process with which the body burns more calories even while resting is called as EPOC (Excessive post-exercise oxygen consumption).
This tricks your body into burning off the excess fat and keeps your heart rate revved up leading to maximum oxygen consumption and calorie burn. It has been well researched that working on your major and minor muscle groups causes muscular atrophy and makes your muscles burn more calories even while you are resting.
Not only will breaking for a brisk 5 to 10 minute walk relieve stess and boost your mood, but it can also have other surprising benefits.
It even protects neurons against age-related changes that can lead to cell death and dementia. If you don’t, then probably one thing that you need to have is the right exercise that suits your body well. Keep increasing the reps and the weight intensity to achieve maximum calorie burn and keep your heart rate accelerated. Eating healthy, nutritious meals after every 2-3 hours will further keep your body metabolism soaring. Your muscles are also more flexible, your strength at its peak, and your perceived exertion is at a low (so exercise actually feels easier). This is because the body becomes an efficient fuel burner when it gets short bursts of energy through food. Maybe all you need to get up on your bed and stay active the whole day is not a boyfriend or a girlfriend but an exercise.

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