Bring Up Working Out—How It Can Benefit Our Entire Body

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Well, it will probably come to you as no surprise, but we always need to keep moving. Let me be clear; I am not suggesting here to become fidgety, but to avoid remaining stationary for extended periods. The benefits of an active lifestyle have been promoted for many years now. I actually cannot remember a time when the benefits were unmentioned by the media. Nowadays, instead of the mention of being active, we hear another word, workouts. However, even if the principle stays the same, people can seem a little confused when we ask them to differentiate both. The first, staying active, essentially refers to remaining engaged with movement as much as possible; the second, workouts, often mean the accomplishments of strenuous activity, exercise, or work.  Where one somewhat suggests a life commitment, the other one mostly hints at something more intense and sporadic.  Now, one question still remains: from which one can we genuinely reap the most benefits?

There are no easy ways to answer this question. The most beneficial might, in truth, be a mix of both. I am decidedly already putting all of my eggs in that basket. I would say that I started adopting this approach very gradually. I must say that, at first, adhering to any physical activity was difficult. Then, suddenly, scheduling a walk during my day became much easier, and working out began to grow on me. Unfortunately, considerable change is sometimes our worst enemy when trying to establish a new habit. In my case, moving from Montreal to Sherbrooke (both in Québec, Ca) was enough to put a wrench in my newly set lifestyle. Even though the Eastern Townships is positively heavenly for its scenery and many trails, finding time to walk seemed once again challenging. Working out in our now reduced-size apartment was becoming somewhat challenging. Now a month and a half later, I am nearly finding myself having to start again from scratch, but I keep wondering if this whole thing is worth pursuing if I keep on ‘failing.’ And my verdict remains yes. The pursuit should never stop if we want to be healthy. 

It is probably more difficult to find a spot for both types of activities in your schedule, but it is worth considering. Whereas working out can be very profitable for your overall health, maintaining physical activity, aka staying active, might be the only way to retain the procured perks. If we listen carefully, that is indeed what our body is trying to communicate. Our body not only desires to work hard, but it also needs consistency. Our body will adjust with the life we give it. If we stay static -like remaining inside, on our computer all day, and eating junk food- it is only natural that our metabolism begins slowing down and that we start storing our unburnt fat and glucose. If, by contrast, we change our lifestyle to reflect a more active baseline, our body will naturally increase its metabolism to meet our increased demand for energy. However, this change won’t occur overnight. Changes require a whole logistical switch in the body, and our system doesn’t like to switch things around. As we often say, our body is pretty stubborn. If the body can survive on the current arrangement, then it won’t change. 

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In other words, if we plan for a more healthy way of life, then sticking to a 30-day physical challenge won’t do the trick. Yes! You will most definitely lose weight, but your metabolism will most certainly remain the way it always was. For the whole month, you might notice some decent changes to your health. Unfortunately, none of them may persist if you don’t pursue a similar level of activity. So, my advice is to work hard; still, you must remember to keep it light enough to retain the desire to do it over and over again.

Apart from weight loss being an apparent and very well-supported argument to encourage working out, there are many other advantages. So much so that some pharmaceutical companies are currently looking into ways to develop a pill that could recreate the effect of working out while staying largely inactive. This strategy is regarded as potentially misleading since the outcomes of workouts are complicated and multifaceted.  Working out indeed triggers a broad cascade of effects that affect more than one physiological system, all of which can interact with one another. Thus, believing that one medication could activate all pathways and produce all the same effects at once is probably fickle. Another approach would be to create a drug that could promote exercise. One difficulty that most people face when commencing a new workout plan is a lingering struggle. This persistent effort, which is very laborious, is often enough to discourage people from pursuing any activity. Now, imagine that a pill could resolve this obstacle. As a new workout beginner, you would already have a decent amount of stamina that could alleviate some of the struggles we typically feel. Then, you certainly could see yourself persisting with the new plan sketched up for you, no? And that is absolutely what a team of scientists is trying to accomplish.

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Finding ways to create a more active population is not a goal to merely keep in mind. It is imperative. Working out has been shown to challenge nearly all organs in our body; subsequently, stimulating growth and repair. The challenge faced by our body during a workout session is changing more in our bodies than we may easily list. It is not often clear if all benefits stem directly from working out or if one of them might be responsible for the many. It would be pretty reasonable to suppose that losing weight might be the change that leads to the reduced risk of developing many illnesses. However, some studies showed that the impact of workouts on our overall health stems from more than weight loss. The benefits seemed to come from the activity itself first.

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We can observe some benefits earlier than others. As often mentioned now, weight loss is one of the most apparent changes we can notice and results from an energy/calorie deficit. As a general rule of thumb, the more energy we spend and the less food we consume, the greater this deficit becomes. Whenever our bodies detect that we are spending more energy than can be produced by our food consumption, the more our bodies will rely on the content of our fat cells to supply the additional fuel needed to meet our increased demand. 

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A reduced body fat percentage means a decreased risk for our body to deposit fat -visceral fat- around our heart and other vital organs. This effect immediately represents a lower risk of heart diseases, an improved functioning of the pancreas, and preservation of our mental acuity as we age. However, weight loss alone cannot explain the entire picture. Workouts also have their own arsenal responsible for cardioprotection, pancreas protection and neuroprotection. By increasing our blood pressure, we create acute stress on the body that has proven itself beneficial for protecting the organs it supplies. Also, strenuous activities provide our body with acute mechanical stress that can strengthen our muscles and our bones and reduce the risk of falls later on in our lives. 

Working out also improves your mood by releasing some good ol’ endorphins. It also helps regulate stress hormones levels, which ensures that you keep a healthy mental state. Along with relaxing your mind, exhausting our bodies before going to bed is also a foolproof way to gather a good night’s sleep. The list of benefits here is not exhaustive. Some studies are even suggesting that constant physical activities, along with working out, significantly reduce your risk of developing some cancers, including colon, breast, uterine and lung cancer. And if you’re looking to maintain a healthy sex life throughout your life, you may regard your demanding physical activities as your holy grail. For men, regular physical activity would come with a lowered risk of developing erectile dysfunction, and for women, it might be a sexual mood booster. 

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Many other advantageous changes are happening in our bodies when we decide to adopt a more active lifestyle, along with workouts, probably more than what I have just mentioned. And if you are looking into a way to cheat death for longer, you might consider implementing these few changes to your life habits.  Personally, I know that I want to prolong my life for as long as possible while remaining healthy.  For this reason, I will keep on trying to push away my laziness and motivate myself to always do more. If you think that workouts are too far of a stretch for you, then you might be pleased to realize that working out does not necessarily involve weightlifting. It could be sprinting, playing a sport, rock climbing or any other moderately challenging activities. Just remember to find one that aligns with your own interest, and you will be setting yourselves up for success. 

I thank you infinitely for reading this post and if you would like to know more about the mysteries that surround us, please join my subscription list to keep up with my newest content. If you have any questions, please add them to the comment section and I’ll make sure to answer as soon as humanly possible.

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Bring Up Biophilia—What makes us particularly attracted to nature

No one can dismiss the amazing feeling we get after spending some time in nature. We instantly feel relaxed and reinvigorated. Some might attribute this effect to time spent far away from work, and even though they could be correct, it is not the whole picture. Biophilia is a relatively new concept that brought the…

Bring Up Blood—How our oxygen gets carried throughout our body

Good evening my dearest followers, Please, take a moment to enjoy this excerpt for my newest post (Bring Up Blood). We could most certainly not live without blood. It is absolutely essential for the survival of our most distant limbs and organs. Even though almost all of our respiration is thanks to our respiratory organs,…

Bring Up Ageing—What We Can Expect With Growing Older

From where I stand, there is nothing sweeter than a newborn baby. It is so pure, an impeccable blank slate. However, this condition only lasts for a moment. Indeed, as soon as babies are born, they begin growing older, which embarks them on transformative journeys. Actually, this last sentence suggests that ageing starts at birth, but this is not exactly right. We now have legitimate reasons to believe that it would happen before labour even kicks off. Scientists are claiming that they observed the first signs of ageing at the blastocyst stage, which occurs as early as five days after fertilization. Not quite yet an embryo, the blastocyst is composed of three main parts: an inner cell mass (embryoblast), an intramembranous liquid (blastocoel) and an outer cell layer (trophoblast). 

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The embryoblast, which results from many cellular divisions, is responsible for forming what becomes the early embryo. So, we seem to possess a better understanding of the moment when ageing begins. Yet, we don’t really grasp what is going on before the blastocyst stage, but we know a few things. We realize that the blastocyst comes from the cellular divisions of the fertilized eggs. We also recognize that the female gametes, at the time of fertilization, can be very old. They can be anywhere between 12 and 51 years old, which corresponds to our reproductive age. Thus, the reason behind our ability to produce offspring that are cellularly and physically younger than us is pretty enigmatic. Somehow, the cells go through a reversal ageing process, but there is no existing explanation yet revealing how this process could even be possible.

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Anyhow, even if research on ageing is still failing to reveal the mysteries behind this rejuvenation—maybe it is time travel, we do not know! 😉—, we are still discovering quite a lot about ageing in human development. We presently realize the power we each hold in slowing down ageing and potentially reversing it to some extent. At this point, we are all aware of the public recommendation promoted by our respective health officials to reduce physiological ageing. We should adopt a healthy diet that may include fruits and vegetables, oily fish and nuts. And should exclude most, if not all, processed food. We should get at least 3 hours 30 min to 4 hours of physical activities per week. One-third of that time should be used toward vigorous aerobic activities and two-thirds toward moderate aerobic activities. At last, we should all sleep enough, which approximately corresponds to eight hours per night. I know you’ve heard about all these health recommendations, and each of them probably more than once. Yet, the recommendations for proper brain care are clearly not as well advertised, even though some of them are considerably similar.

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Still, we should be even more careful about our brains since they contain the oldest cells of the human body, neurons. Even though we can still generate a few neurons throughout our life, most neurons that we have will never be substituted. Typically, once neurons die, they are gone forever. Thus, we must take great care of these wondrous cells and provide them with the proper stimulation they require and rest. Research has revealed some crucial roles that the brain must fulfill in order to thrive. It seems to all rest on these three elements: executive function (thinking and reasoning), social cognition (interacting with others) and emotional regulation (maintaining a state of well-being). And similarly to the physiological health guidelines, our cerebral health also has its own set of recommendations for us to follow.

Caring for our brain might very well be the same as caring for our gut microbiota. Our gastrointestinal tract hosts a vast and complex range of microorganisms. These microorganisms are essential to our overall health, as well as our brains. They are responsible for absorbing minerals and nutrients, synthesizing enzymes, vitamins and amino acids and producing short-chain fatty acids. Moreover, in recent years, it has come to our knowledge that these microorganisms were also responsible for even more than previously thought. For example, scientists have discovered that a few were able to produce certain neurotransmitters, like serotonin. This revelation suggests that our gut may have more impact on our well-being than what we are attributing them. But caring for our digestive tract can be a sensitive task since any slight change to our environment might jeopardize it. The most important risk (after a faulty diet, of course!) might be regularly switching our intimate partners. Kissing exchanges microorganisms, some foreign to us, which may attack and endanger that sweet balance gained over our lifetime. On that front, I risk nothing; I’ve kept the same partner for over ten years. I’m safe!

Although our gut may also benefit from a stable and healthy diet, our brain might prefer a fattier diet. Beware that I am not talking about fast food or processed food here; I am merely talking about healthy unsaturated fat. Omega-3 and Omega-6 fatty acids have been gaining a lot of attention in the last decade. And now we know more about their impact on the brain. Even though we eat lots of omega-6 fatty acids, we don’t eat enough omega-3 fatty acids. We now consider the ideal ratio to be 1:4, compared to our average consumption ratio of 20:1 (omega-6: omega-3). Omega-6 is essential, but we should consume it moderately. Whereas omega-3 fatty acids have a neuroprotective effect and, as such, we should eat more of them. A good source of omega-3 fatty acids is oily fish, spinach and flax seeds. I typically also enjoy chia seeds and walnuts as my source for omega-3.

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To protect our brain, we also need to stay active. Other than the previously mentioned guideline, we must remember to get up every hour of sedentary work for at least 10 minutes. Otherwise, we risk abolishing all the gain produced from our regular activities. If you follow these rules correctly, you might fully deserve your beauty sleep. And it is genuinely as important to sleep as to eat or be active. Despite what we have all come to understand, it is wrong to believe that we need to sleep less as we age. Studies have revealed that it does not matter how old you get; you still need those 7 – 9 hours of sleep every night. Personally, I love going to sleep, and I won’t complain about this recommendation.

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Now that we have mentioned digestion, diet, physical activity, and sleep, what more can there be? Three more things. We must try our best to nurture our social relationships. Being social is essential to reduce stress and loneliness, which comes under emotional regulation. Then, we can find a new skill to learn. How about learning a new language? How about Russian? Learning Russian was the endeavour I assigned myself three years ago. Although I am improving, I am not nearly disciplined enough that I can speak it yet. Still, I can understand a decent amount of written words.

There is one last piece of advice to strive for, which is to stay happy. Personally, this pursuit of happiness is not technically a pursuit. I have learnt to embrace all the positive that life has to offer while trying to let go of the negative. Happiness seems to be not the absence of the negative but the experience of the positive. I realized that achieving an overall state of happiness meant staying present. I had to learn to let go of regrets and past trauma and explore the distant future only as a thought.

I thank you infinitely for reading this post and if you would like to know more about the mysteries that surround us, please join my subscription list to keep up with my newest content. If you have any questions, please add them to the comment section and I’ll make sure to answer as soon as humanly possible.

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Bring Up Tattoo—How it can be possible to mark our skin permanently

Not all appearance alterations are created equal; some may be more short-lived and others more permanent. If you think of tattoos, they mostly belong to the second category. So thinking carefully about certain aspects of the tattoo becomes imperative. Things like the symbolism or the artistry behind your new piece shouldn’t be random. Choosing a…

Bring Up Grad School—What Is the Reality Behind Higher Education

For people who want to pursue studies after completing high school, university studies may look very attractive. So, undergraduate studies may lead to graduate studies. However, undergraduate studies are not the same as graduate studies. The latter is not only more complicated, but it is also very different. First of all, contrary to your undergrad,…

Bring Up Fat—Why I Am Getting Chubbier

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As we grow old, our bodies change enormously. Our skin seems to get drier or, at least, more sensitive. Our hearing steadily decreases, and our overall strength diminishes (that uniquely happens if we stop exercising sufficiently). I had no difficulties believing any of the above, and I knew that all these things would one day happen to me. However, I am pretty stubborn. I could not admit that one day my body would start abruptly gaining weight. This resistance was a product of my childhood. As a child and as a teenager, I struggled with what was considered a drastically low body weight. Other children and teenagers would seek to humiliate me by spreading lies about my weight. They would tell their comrades that I was anorexic and therefore disgusting. The truth was that I never, thankfully, suffered from any eating disorders. Not then and not now.

From what I understand, I had a fantastic metabolism, which allowed me to eat whatever I wanted without my body having to store it. Two elements could explain why this was the case; either the tremendous level of activity that I had to maintain or my chronic anxiety. My mother, seeking all possible relief from our sometimes overbearing presence, insisted that my sisters and I went outdoors right after completing our homeworks. We were only allowed back inside at sunset, when it was time for us to go to bed. During the weekend, we spent most, if not all, of our time outside. Fortunately, I had sisters to keep me company, and we would keep each other entertained through games and simulated adventures. Being considered the most responsible one (I was deemed the oldest, despite having a twin sister) was often a burden I had to carry. Over time, anxiety finally got its hold over me.

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All that said, I seemed incapable of developing any fat. Not only was my classmates’ harassment pushing me to try gaining some weight, but also my family physician tried encouraging me to do so. I honestly couldn’t manage it. I concluded that I would never be able to change anything about this and not even through ageing. After high school years were over, my slim figure started attracting a different kind of attention. This change got me to begin making peace with my appearance. I was then confident enough to get my first boyfriend; I was 18 years old. It sadly didn’t last. I sincerely believe, in hindsight, that the only thing he was after was my physical appearance. A similar situation happened with the second boyfriend, which led me to adopt a no romantic relationship rule. I was despising the attention I was getting from men and women. Men, indeed, were attracted by my appearance but couldn’t care about my feelings. As for the women, they were starting rumours about me saying that I was a very loose woman and without honour.

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I then had a newly acquired mission and determination. I had to gain weight. To do that, I stopped all the physical activities I was doing (Volleyball, Ultimate Frisbee, Dancing, Running and Working out). All that while maintaining the same food intake. Little did I know that this mission would be way easier to accomplish than I thought. In only the span of two years, I had gained 22.5 kg (50 lbs) in fat. However, for the first time ever, I was okay with my appearance. I was beginning a relationship with a fantastic man, and he was accepting me, not for my looks, but for my personality and my wits. As such, my weight stayed more or less stable for the next six years. Only recently did I realize that my health was beginning to suffer from this excess mass. I knew I had to gain muscle mass and reduce the sheer amount of fat I had accumulated so far.

I knew that I had to pick up physical activity back again. I had to start burning more energy than I was consuming, which would kick-start ketosis. Ketosis would allow me to transform this fat into ketones bodies which I could use as an energy source. However, two years ago, being active was truthfully tricky to implement since I was suffering from chronic muscular pain disorder. The stress on my joints created from my excess weight was beginning to hurt me, which again brings me to the importance of losing weight. I then started intermittent fasting, which also activates ketosis. With intermittent fasting only, I succeeded in losing approximately 11 kg (25 lbs), which allowed me to be active once again. I started taking regular walks and working to further my improvement, but I know that all this is a work in progress. Dropping everything now would mean having to start everything all over again next month.

Fat cells are also referred to as adipocytes and can live up to ten years. This statement means that they can hold the memory of their characteristics for a very long time. Thus, cells that have been massive for a very long time will try their best to stay this way. So you really have to keep watch over your food intake and physical activity for a good ten years. Otherwise, the product of all your hard work would disappear faster than you can possibly imagine. Although, many other characteristics may be desirable in fat cells, like their type (determined by their colour). In all three types, the cells holding a brown colouration (brown adipocytes) are more beneficial. Mainly present in newborns, these cells are essentially responsible for producing heat instead of storing fat, like the white adipocytes. However, most adults possess these white adipocytes, which make us more prone to accumulating fat. Here, not all hope is lost since there are ways to change white adipocytes into beige adipocytes, which share some common attributes observed in brown adipocytes.

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These adipocytes’ colour modification is also called cell “browning.” You can achieve such change by either repeated exposure to cold or exercise. As for the exposure to cold, the temperature that we are exposing ourselves to does not need to be extreme. It barely needs enough chilling power to engage our body to start producing heat. So reducing our ambient room temperature to a few degrees can be sufficient, or going outside on a chilly day for a quick walk can also do the trick. Personally, I started dressing up more lightly when I am at home, which is somewhat of a big deal since I am oversensitive to cold. I am always used to dressing up super warmly. For example, I typically wear sweaters even during summer. As for exercise, any moderate activity can do. I sporadically practise yoga. I regularly walk and work out. Occasionally, I treat myself with the opportunity to go hiking.

Besides helping with fat “browning,” exercise also helps to isolate adipocytes to the parietal region. This region refers to mainly what is attached to the skin. Fat cells nearing organs (visceral fat) are especially threatening. They significantly increase the risk of developing the following: heart attack, heart disease, type 2 diabetes, stroke, breast cancer, colorectal cancer and Alzheimer’s disease. Additional recommendations to keep this balance in check would be to adopt a better diet and integrate stress management techniques into our lifestyle. An adequate diet should include healthy food with low levels of transformation, and it should be well balanced. We should avoid all products containing highly processed (refined) sugar. We should opt for leaner meat and introduce fish in our feeding habits. Stress management techniques could include, but are not limited to, yoga and meditation. Both these techniques should help keep stress hormones, like corticosteroids, in check as they are known to increase visceral fat accumulation.

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Just remember that it does not matter how hard we all try; we all must keep a certain percentage of fat in our bodies. Actually, on average, fat will account for 15% of the men’s total mass and 22% of the women’s total mass. This percentage can even rise to 50% without the person being considered morbidly obese. Still, muscle cells weigh more than adipocytes when comparing their respective density. The density of muscle cells is 1.1 g/mL compared to 0.9 g/mL for adipocytes. That should explain why we seem to plateau after a while of working out regularly. We may not stop losing fat but instead gaining a massive amount of muscle.

Fun fact: The only place where we will never accumulate fat is in our eyelids.

I thank you infinitely for reading this post and if you would like to know more about the mysteries that surround us, please join my subscription list to keep up with my newest content. If you have any questions, please add them to the comment section and I’ll make sure to answer as soon as humanly possible.

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Bring Up Cryptography—How to Hide your Messages

To ensure our privacy, we must be careful about what we share and how we share it. Most often, your personal information, like your passwords, we’ll be hiding from everyone. But that only happens if we transmit the data through a secured channel. Unfortunately, you can be as careful as possible, some people can still…

Bring Up Fireworks—How Do We Make Colours Explode

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Bring up Matching‒How Dating Apps Are disappointing us

It probably wouldn’t be too far-fetched to claim that most people seek, during the course of their lives, a soul mate, or at the very least, a significant other. And in their quest to find the perfect mate, some people opt to satisfy their desires by going after one-night stands. Nowadays, the most popular way…