bug fixing icon    user search icon     shopping cart icon 0   email icon       email icon

Move

senior couple stretching together outdoors in a park area

  • Main Ideas

    Learning Objective

    Understand the diverse benefits of regular movement and exercise, including its impact on physical health, mental well-being, and overall quality of life.


    Behavioral Objective

    Incorporate a variety of physical activities into your daily routine, focusing on consistency and enjoyment to promote long-term health and vitality.


    Key Thought

    Movement is essential for both physical and mental health, supporting everything from brain function to metabolic health. Regular activity is a vital part of a balanced lifestyle.

  • Main Ideas

    Learning Objective

    Understand the diverse benefits of regular movement and exercise, including its impact on physical health, mental well-being, and overall quality of life.


    Behavioral Objective

    Incorporate a variety of physical activities into your daily routine, focusing on consistency and enjoyment to promote long-term health and vitality.


    Key Thought

    Movement is essential for both physical and mental health, supporting everything from brain function to metabolic health. Regular activity is a vital part of a balanced lifestyle.

  • Terms

    Brain-Derived Neurotrophic Factor (BDNF)

    noun

    A protein that plays an essential role in the functioning of the nervous system. It belongs to the neurotrophin family of growth factors, which are involved in the survival, development, and function of neurons. BDNF is particularly important for neuroplasticity, enabling neurons to adapt and reorganize in response to injury, new experiences, or changes in the environment.

    Cardiovascular Health

    noun

    The health and function of the heart and blood vessels, improved through regular physical activity, which helps reduce the risk of heart disease and related conditions.

    Epigenetics

    noun

    The study of changes in gene expression that occur without altering the underlying DNA sequence. These changes can influence how genes are activated or deactivated and are affected by factors such as environmental conditions, lifestyle choices, and health status.

    Flexibility Exercises

    noun

    Activities that enhance the range of motion of muscles and joints, such as yoga or stretching, promoting mobility and reducing the risk of injury.

    High-Intensity Interval Training (HIIT)

    noun

    A form of exercise that alternates short bursts of intense activity with periods of rest or lower-intensity activity, known for improving cardiovascular health and metabolic function.

    Mitochondrial Function

    noun

    The performance of mitochondria, the cell's powerhouses, in generating energy. Enhanced by physical activity, it is critical for cellular energy and overall vitality.

    Neural Plasticity

    noun

    The brain's ability to change and adapt in response to experience. This includes alterations in the brain's structure, function, and organization as individuals learn new skills, gain knowledge, or recover from injuries.

    Neurogenesis

    noun

    The process by which new neurons are formed in the brain, a phenomenon supported by physical activity that can enhance cognitive function and memory.

    Strength Training

    noun

    Exercises designed to improve muscular strength and endurance, often involving weights or resistance bands. It helps increase muscle mass, bone density, and metabolic rate.

  • Terms

    Brain-Derived Neurotrophic Factor (BDNF)

    noun

    A protein that plays an essential role in the functioning of the nervous system. It belongs to the neurotrophin family of growth factors, which are involved in the survival, development, and function of neurons. BDNF is particularly important for neuroplasticity, enabling neurons to adapt and reorganize in response to injury, new experiences, or changes in the environment.

    Cardiovascular Health

    noun

    The health and function of the heart and blood vessels, improved through regular physical activity, which helps reduce the risk of heart disease and related conditions.

    Epigenetics

    noun

    The study of changes in gene expression that occur without altering the underlying DNA sequence. These changes can influence how genes are activated or deactivated and are affected by factors such as environmental conditions, lifestyle choices, and health status.

    Flexibility Exercises

    noun

    Activities that enhance the range of motion of muscles and joints, such as yoga or stretching, promoting mobility and reducing the risk of injury.

    High-Intensity Interval Training (HIIT)

    noun

    A form of exercise that alternates short bursts of intense activity with periods of rest or lower-intensity activity, known for improving cardiovascular health and metabolic function.

    Mitochondrial Function

    noun

    The performance of mitochondria, the cell's powerhouses, in generating energy. Enhanced by physical activity, it is critical for cellular energy and overall vitality.

    Neural Plasticity

    noun

    The brain's ability to change and adapt in response to experience. This includes alterations in the brain's structure, function, and organization as individuals learn new skills, gain knowledge, or recover from injuries.

    Neurogenesis

    noun

    The process by which new neurons are formed in the brain, a phenomenon supported by physical activity that can enhance cognitive function and memory.

    Strength Training

    noun

    Exercises designed to improve muscular strength and endurance, often involving weights or resistance bands. It helps increase muscle mass, bone density, and metabolic rate.

Introduction

Movement, encompassing any form of physical activity from walking to strength training, is a cornerstone of health and well-being. It contributes to physical fitness and significantly influences mental resilience and emotional balance. Regular movement, whether it's brisk walking, gardening, or mindful yoga practice, plays a vital role in improving brain function, reducing inflammation, and enhancing overall vitality. By incorporating diverse forms of movement into your daily life, you can experience comprehensive physical and mental health benefits.

The Transformative Power of Movement

Movement is more than just exercise or a routine; it's a transformative tool that impacts both the mind and body. Physical activities can enhance brain function, regulate mood, and reduce chronic inflammation. Unlike traditional views of exercise focused solely on burning calories, movement can unlock your potential, inspiring a more active and balanced lifestyle. Whether high-intensity interval training (HIIT) or simple activities like stretching, regular movement empowers you to lead a healthier life.

Move for Holistic Wellness

Movement is a holistic approach to wellness that goes beyond physical strength and cardiovascular health. It influences everything from gene expression (Epigenetics) to cellular energy production. Regular physical activity enhances flexibility, supports muscle and joint health, and stimulates the brain to adapt and grow. This adaptability is key to maintaining cognitive functions, mental clarity, and emotional resilience. Incorporating varied forms of movement into your routine ensures that you support your body and mind at every level, promoting long-term health and well-being.

Understanding Exercise's Impact

Exercise is about much more than weight management. Different types of physical activities offer unique benefits:

  • High-Intensity Interval Training (HIIT): This involves alternating short bursts of intense exercise with periods of rest or low-intensity activity. HIIT improves mitochondrial function, boosts metabolic rate, and enhances cardiovascular health more efficiently than traditional steady-state cardio exercises.
  • Strength Training: Resistance exercises, such as lifting weights or using body weight, increase muscle mass and bone density. They also improve insulin sensitivity and support metabolic health, reducing the risk of conditions like type 2 diabetes.
  • Flexibility and Balance Exercises: Practices like yoga, Pilates, and tai chi improve flexibility, balance, and coordination, which are vital for preventing injuries and maintaining mobility as we age.
  • Mindful Movement: Activities that combine physical movement with mindfulness, such as yoga or qigong, reduce stress, improve mental clarity, and promote a sense of inner calm.

Even small, consistent physical activity can significantly improve health markers. Regular movement lowers chronic inflammation, a condition that, when persistent, can lead to various health issues such as heart disease and cancer. It supports heart health, and promotes mental well-being by increasing the production of brain-derived neurotrophic factor (BDNF). This protein supports the growth and survival of neurons.

The Mental Benefits of Movement

Exercise is a powerful tool for mental health. It reduces symptoms of anxiety and depression, improves mood, and enhances cognitive function. Regular physical activity increases the production of endorphins, the body's natural mood elevators. It helps regulate neurotransmitters such as serotonin and dopamine, critical in emotional balance and well-being.

Moreover, exercise promotes neurogenesis-the growth of new brain cells-and strengthens neural connections, particularly in the hippocampus, a brain region involved in memory and learning. This makes physical activity a potent strategy for maintaining cognitive health and reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.

Exercise and Longevity

Regular physical activity is strongly linked to increased lifespan and improved quality of life. Exercise helps maintain a healthy weight, supports cardiovascular and metabolic health, and reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers. By promoting a healthy balance of hormones and reducing systemic inflammation, exercise can also slow the aging process at the cellular level, enhancing vitality and longevity.

Finding the Right Exercise for You

Finding an exercise routine that fits your lifestyle and preferences is essential for long-term adherence and enjoyment. Whether it's a brisk walk, a dance class, a weightlifting session, or a calming yoga practice, staying active and incorporating movement into your daily life is key. Start with small, achievable goals, and gradually build up to more challenging routines as your fitness level improves. Consistency is more important than intensity-even in small amounts, regular movement can lead to significant health benefits over time.

Tips for Getting Started

  • Set Realistic Goals: Begin with attainable goals based on your current fitness level. Whether walking 15 minutes a day or doing a short exercise routine, start small and build up.
  • Incorporate Variety: Mix up your activities to include cardio, strength training, and flexibility exercises to keep your routine interesting and engaging.
  • Make It Enjoyable: Choose activities you enjoy. Whether hiking, dancing, or a group fitness class, doing something you love will make it easier to stick with your routine.
  • Listen to Your Body: Pay attention to how your body feels during and after exercise. Adjust your intensity and activities as needed to avoid injury and overtraining.
  • Stay Consistent: Aim to include some form of physical activity in your daily routine. Even short bursts of movement throughout the day can add significant health benefits.

Final Thoughts

Movement is essential to a balanced and healthy lifestyle. It's not just about exercise but about creating a habit of physical activity that supports your body and mind. By embracing diverse movements that suit your needs and preferences, you can enjoy a healthier, more vibrant life filled with energy and resilience.

Movement Journal

Objective: Increase awareness of daily physical activity patterns and identify areas for improvement.

Activity:

  • For one week, keep a daily journal of all physical activities you engage in, including walking, exercise, and household tasks.
  • Note the type, duration, and intensity of each activity.
  • At the end of the week, review your journal to identify patterns and areas where you can incorporate more movement into your routine.

Create a Weekly Movement Plan

Objective: Develop a structured plan to incorporate diverse forms of physical activity into your week.

Activity:

  • Design a weekly exercise schedule that includes a mix of cardio, strength training, and flexibility exercises.
  • Set specific goals for each day, such as a 30-minute walk on Monday, a yoga session on Wednesday, and a HIIT workout on Friday.
  • At the end of the week, reflect on how well you adhered to your plan and adjust your schedule as needed for the following week.

Explore New Activities

Objective: Expand your physical activity repertoire by trying new exercises and activities.

Activity:

  • Choose one new physical activity to try this week, such as a dance class, a different form of cardio, or a new outdoor sport.
  • After participating, note your experience in terms of enjoyment, difficulty, and how your body feels afterward.
  • Reflect on whether you would like to incorporate this new activity into your regular routine and how it benefits your overall wellness.

Course Outline



warning icon Session Expired from Inactivity


Do you want to?

You may also close your browser window/tab now to exit the website.


SupplementRelief.com
9618 Jefferson Highway, Suite D-191
Baton Rouge  LA  70809-9636
(888) 424-0032  | 
support@supplementrelief.com


* Disclaimer: This page is available exclusively for SupplementRelief.com clients. None of the information on this website is intended to replace your relationship with your healthcare provider(s). Nothing should be considered medical advice. The information, knowledge, and experience shared on this website are the opinions of SupplementRelief.com. This site and its content are intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional.

* These statements have not been evaluated by the Food and Drug Administration. These products and services are not intended to diagnose, treat, cure, or prevent disease.

* There is NO GUARANTEE OF SPECIFIC RESULTS for the products or services offered, and the RESULTS CAN VARY for each individual. Any results claimed by our customers are based on individual experiences that are unique and cannot be guaranteed.

FirstFitness Nutrition and NuMedica may be promoted and sold on the internet ONLY by Authorized Resellers who have been approved by and have registered their website domain with these companies. They strictly prohibit, and actively monitor, the UNAUTHORIZED SALE or RESALE of their products in ALL online public shopping portals including Amazon, eBay, and others and into other countries. All products purchased in SupplementRelief.com are for PERSONAL USE ONLY and CANNOT BE RESOLD to others. Please report violations of Reseller Policy directly to FirstFitness Nutrition at 800.621.4348 and to NuMedica at 800.869.8100.

The content and photographs on this website are copyrighted or Licensed Material and may not be downloaded for other than personal use. Republication, retransmission, reproduction, or any other use of the content or photographs is prohibited. ©2010-2024 SupplementRelief.com.

Session Arrays & Values

Are you sure you want to remove this item?