Page 53 - BBC - The Scientific Guide to a Healthier You

EXERCISE

Keep your heart healthy

Walk a minimum of 150 minutes a week to lower your risk of heart disease

As the body adapts to the demands shown to trigger vascular adaptations, the leading causes of death in the US

exercise puts upon it, other health developing the capillaries, easing and the UK.
remedies become apparent. constrictions in peripheral circulation, Getting at least 150 minutes a week of
Hypertension, or high blood pressure and reducing pressure,” says Prof Brewer. moderate-intensity aerobic activity can
issues, can be combated through exercise. It’s just one example of how exercise lower your risk of heart disease, reports
“Aerobic activity, even at moderate can be a significant contributor to cutting the American Heart Association – while
levels through regular walking, has been cardiovascular disease, which is one of also improving your cholesterol levels.

A polarised light micrograph
Defend against depression of the neurotransmitter serotonin

Exercise stimulates the production of
mood-lifting serotonin

Studies reveal that exercise Psychology specialists at
can reduce stress and have the University of Essex have
longer-term effects on one’s also recorded significant
mood. Over time, the improvements in mood and
hormonal response that self-esteem, along with fewer
exercise triggers is an effective incidents of depression among
treatment for depression. those who exercise outdoors.
Research published in the “For many people exercise,
Journal of Psychiatry and and the positive impact it
Neuroscience shows raised
has upon the way you look,
GETTY X2, SCIENCE PICTURE LIBRARY athletes, especially in melancholy,” says Prof Brewer.
can also be a remedy for
levels of tryptophan in
“Studies confirm exercise
endurance runners
can contribute to curing low
(tryptophan raises levels
of the mood-elevating
self-esteem, especially
neurotransmitter known
among those who workout
5
as serotonin).
with a team.”

BBC SCIENCE FOCUS MAGAZINE COLLECTION 53