Exercise training increases size of hippocampus and improves memory The hippocampus shrinks in late adulthood, leading to impaired memory and increased risk for dementia. Hippocampal and medial temporal lobe volumes are larger in higher-fit adults, and physical activity training increases hippocampal perfusion, but the extent to which aerobic exercise training can modify hippocampal volume in late adulthood remains unknown. Here we show, in a randomized controlled trial with 120 older adults, that aerobic exercise training increases the size of the anterior hippocampus, leading to improvements in spatial memory. Exercise training increased hippocampal volume by 2%, effectively reversing age-related loss in volume by 1 to 2 y. We also demonstrate that increased hippocampal volume is associated with greater serum levels of BDNF, a mediator of neurogenesis in the dentate gyrus. Hippocampal volume declined in the control group, but higher preintervention fitness partially attenuated the

The Rise of Resistance Bands: A Versatile Tool for Effective Workouts In today’s fitness landscape, finding truly effective workouts amid a sea of online advice can be challenging. A strong workout routine is often subjective, and not all exercises fit everyone’s needs. However, resistance bands stand out as a universally beneficial tool. Initially popularized for physical rehabilitation, these versatile bands have found their way into home workouts, gym routines, and even Pilates and yoga sessions. Why Resistance Bands Are Gaining Popularity To understand the surge in popularity of resistance bands, Glam spoke with Kate Georgiadis, MA, MS, CPT, personal trainer and founder of DediKate Fitness. Georgiadis attributes the rise of resistance bands to their portability, affordability, and versatility. "Many people started using resistance bands during COVID because they're easy to store, carry, and use for a wide range of exercises," she explains. "They are perfect for h

  The Benefits of Dead Hangs and How to Incorporate Them into Your Routine Dead hangs are a powerful exercise for enhancing upper body strength and flexibility. By focusing on your shoulders, forearms, and wrists, this simple move offers a range of benefits and can be a valuable addition to your fitness program. What is a Dead Hang? The dead hang involves gripping a pull-up bar and holding your body in a hanging position. This exercise is particularly useful for building strength needed for pull-ups and chin-ups, as it mimics the initial phase of these movements. Additionally, it serves as an excellent warm-up or cool-down to prepare or recover your shoulders, back, and arms. Benefits of Dead Hangs Strengthens Key Muscles : Dead hangs target the shoulders, forearms, and wrists. They help build wrist and grip strength, which is crucial for technical lifts like deadlifts and Olympic lifts. Improves Flexibility : This exercise stretches your upper back, arms, and lats, helping to enhance

  A Heart-Healthy Fall Harvest Although summer offers the biggest variety of in-season fruits and vegetables, October’s cooler weather brings an autumn harvest that is as diverse as it is delicious. Fall produce is perfect for satisfying our natural cravings for heartier fare, while still eating a heart-healthy diet rich in fruits and vegetables. Research shows that following a more plant-based diet can significantly reduce your risk for heart disease, so the more quality, in-season produce you can incorporate into your diet, the better.   What Is In-Season? There is an abundance of produce available in fall that works with all methods of cooking. Whether you’re grilling, roasting or slow-cooking your favorite dishes or going raw with salads and smoothies, there is plenty to choose from to keep your taste buds happy. Some of the fruits and vegetables you will find in the fresh produce section during fall include: Apples                                       Arugula                     

  Resistance band exercises on a chair are a great tool to build strength or rehabilitate from injuries. Seated resistance band exercises are useful: For the those that cannot stand for long periods, the elderly. To prevent, if not reverse, the decline in muscle strength as well as improve balance, posture and functional movement; for those in rehab, to improve range of motion and flexibility; if you are in the office and want to some quick exercises without leaving your chair if you want to try something new Training tip #1:  Resistance bands vary in size, shape, and thickness. Click here for our guide to resistance band for further training tips.   Training tip #2: You can make seated resistance band exercises harder by sitting on an unstable surface, such as an exercise ball. Here is the guide how to choose the right exercise ball. Pick up any of the listed exercise to create your own workout.  Seated Resistance Band Exercises for Upper Body 1. Seated Resistance Band Biceps

  EBOOK on the benefits and drawbacks of both

  Sleep's Crucial Role in Memory: Consolidation and Reset Key Findings The brain resets memory during sleep by silencing specific neurons in the hippocampus. This process allows for continuous learning without neuronal overload. Different regions of the hippocampus play distinct roles in this mechanism. The Memory Consolidation Process During Sleep Neurons in the hippocampus repeat patterns of activity from daytime learning. This repetition consolidates memories, which are then stored in the cortex. The Hippocampus Regions CA1 and CA3: Involved in encoding memories related to time and space. CA2: Generates silencing and resetting of the hippocampus during sleep. Research Methodology Researchers at Cornell University conducted a study using the following methods: Implanted electrodes in mice hippocampi Recorded neuronal activity during learning and sleep Observed neuronal patterns in different hippocampal regions Key Discoveries Memory Reset Mechanism :