Saturday December 14, 2019

Avoid Diabetes With Yoga, Weight Lifting

They studied the effects of weekly time spent on resistance exercise, lower intensity muscular conditioning exercises and aerobic moderate and vigorous physical activity

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Yoga
Avoid Diabetes by practicing Yoga. Pixabay

If you wish to avoid diabetes, better start exercising for just half-an-hour a day, a Harvard University research has found while advising yoga and weight lifting.

According to the research, the chance of developing Type 2 diabetes was cut by between 30 and 40 per cent with just three-and-a-half hours of exercise a week, Daily Mail reported Wednesday.

It was also found that just an hour’s workout every week could cut the risk by 13 percent.

The study, which followed 100,000 women, also showed muscle-strengthening exercises such as yoga and weight lifting fend off the condition.

Scientists showed that those doing at least 150 minutes of aerobic activity a week – and at least an hour of muscle-strengthening – had the best results.

Weight Lifting
Weight Lifting. Pixabay

Published by the journal PLOS Medicine, the study was carried out by scientists from Harvard School of Public Health and the University of Southern Denmark.

Researchers studied 99,316 middle-aged and older women, who did not have diabetes at the beginning of the study, for eight years. During the period, 3,491 women developed Type 2 diabetes.

They studied the effects of weekly time spent on resistance exercise, lower intensity muscular conditioning exercises and aerobic moderate and vigorous physical activity.

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“Our study suggests that engagement in muscle-strengthening and conditioning activities (resistance exercise, yoga, stretching, toning) is associated with a lower risk of (Type 2 diabetes),” the researchers said.

“Despite limitations to which this research can be applied to women in general, it underlines the message that leading an active healthy lifestyle can help to reduce the risk of Type 2 diabetes,” said Richard Elliott, research communications officer at Diabetes, UK. (IANS)

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Yoga as Good as Aerobic Exercise for Super Brain Health

Yoga helps people with or without anxiety disorders manage their stress

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Yoga
Yoga can lower your back pain and treat your insomnia as well. Pixabay

If you do not like or cannot perform aerobic exercise for some reason, try yoga to improve brain health as scientists led by Indian-origin Neha Gothe have found evidence that yoga enhances many of the same brain structures and functions that benefit from aerobic exercise.

The findings are based on a review focused on 11 studies of the relationship between yoga practice and brain health.

Five of the studies engaged individuals with no background in yoga practice in one or more yoga sessions per week over a period of 10-24 weeks, comparing brain health at the beginning and end of the intervention.

The other studies measured brain differences between individuals who regularly practice yoga and those who don’t.

Each of the studies used brain-imaging techniques such as MRI and all involved Hatha yoga, which includes body movements, meditation and breathing exercises, said the team from the University of Illinois at Urbana-Champaign.

“From these 11 studies, we identified some brain regions that consistently come up, and they are surprisingly not very different from what we see with exercise research,” said Gothe, University of Illinois kinesiology and community health professor Neha who led the research with Wayne State University psychology professor Jessica Damoiseaux.

“For example, we see increases in the volume of the hippocampus with yoga practice,” she added.

Many studies looking at the brain effects of aerobic exercise have shown a similar increase in hippocampus size over time.

Space object, Human Being, Deep Meditation
As soon as you start doing asanas, you’ll know what the fuss is all about! Pixabay

The hippocampus is involved in memory processing and is known to shrink with age.

“It is also the structure that is first affected in dementia and Alzheimer’s disease,” said Gothe in a paper published in the journal Brain Plasticity.

Though many of the studies are exploratory and not conclusive, the research points to other important brain changes associated with regular yoga practice, Damoiseaux said.

The amygdala, a brain structure that contributes to emotional regulation, tends to be larger in yoga practitioners than in their peers who do not practice yoga.

The prefrontal cortex, cingulate cortex and brain networks such as the default mode network also tend to be larger or more efficient in those who regularly practice yoga.

“The prefrontal cortex, a brain region just behind the forehead, is essential to planning, decision-making, multitasking, thinking about your options and picking the right option,” Damoiseaux noted.

“The default mode network is a set of brain regions involved in thinking about the self, planning and memory”.

The studies also find that the brain changes seen in individuals practicing yoga are associated with better performance on cognitive tests or measures of emotional regulation.

The discovery that yoga may have similar effects on the brain to aerobic exercise is intriguing and warrants more study, said researchers.

Yoga is an antidote to the fast pace of today’s technology. Pixabay

“Yoga is not aerobic in nature, so there must be other mechanisms leading to these brain changes,” she said. “So far, we don’t have the evidence to identify what those mechanisms are.”

Enhancing emotional regulation is a key to yoga’s positive effects on the brain.

“In one of my previous studies, we were looking at how yoga changes the cortisol stress response,” Gothe said.

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“We found that those who had done yoga for eight weeks had an attenuated cortisol response to stress that was associated with better performance on tests of decision-making, task-switching and attention.”

Yoga helps people with or without anxiety disorders manage their stress.

“The practice of yoga helps improve emotional regulation to reduce stress, anxiety and depression,” she said. (IANS)