THE REGULAR PHYSICAL EXERCISES INCREASE THE FOLLOWING:

• Mental and psychological health
• The efficiency of Insulin activity
• Oxygen supply to the body
• Immunological defenses
• The levels of Growth Hormone
• The muscle mass and coordination
• Endorphin production and release to fight pain
• The eye sight
• The memory and intellect
• The Calcium uptake and fixation
• The Glucose Tolerance
• The bone density
• The HDL (good) Cholesterol
• The intestinal transit to prevent constipation
• The Lipoprotein Balance
• The Pulmonary function
• The Neurotransmitter pool and efficiency(NE, DA,5-HT,ACTH)
• The quality of Sleep
• The sexual activity
• The slow down aging.

It is estimated that each hour of Physical Exercises, prolong 2 hours of life expectal.

THE REGULAR PHYSICAL EXERCISES DECREASE THE FOLLOWING:

• Blood pressure
• Blood glucose
• Chronic inflammation
• Infection frequency and severity
• Obesity
• Coronary Diseases
• Type I1 Diabetes
• Gall Bladder Disease
• Hernias
• Slow down chronic Arthritis
• Frequency and Severity of chronic headaches
• Chronic Back and Neck Stiffness and Pain.

ON EXERCISES (continues)

• Kidney Stones
• Muscle weakness and easy failings
• Osteoporosis
• Arthralgias and Myalgias
• Mental Depression
• Chronic Constipation
• Dementia
• Chronic fatigue
• Scoliosis due to muscle spasm
• Insomnia
• Vascular insufficiency
• Certain cancers
• Erectile dysfunction

TO BE BENEFICIAL HOW TO DO THE EXERCISES?

• Every day or at least every other day
• First thing in the morning
• At least for half an hour
• Not to be boring, tedious or dangerous
• Not to be expensive

WHAT MODALITY TO CHOOSE?

• Walking, slow to start  and then progressive as tolerated
• Running slowly under pleasant temperature
• Bicycling
• Skating
• Skiing
• Dancing
• Swimming or simply walking in water.

IF THERE IS NO TIME OR DESIRE WHAT ARE SOME ALTERNATIVES

• Get your next car with standard gear shift
• Cars with manual windows and seat adjustments
• Avoid TV and Garage remote controllers
• Avoid the Elevator and electric escalators
• Try public transportation
• Commute on bicycle
• When parking leave your car the farthest possible, so you have to walk
• Avoid electric saws, screwdrivers or tooth brush
• Avoid watching prolonged TV shows
• Avoid any sport events in sitting position
• "Do not exercise with the only purpose of losing weight."
• Remember: there is no age limit

FREQUENT EXCUSES NOT TO EXERCISE:

• I am no longer in the age
• I need to rest
• I get tired and fatigued easily
• It is dangerous to walk or run
• My doctor does no approve
• I do not have time
• It is boring to exercise alone.

SOME SCIENTIFIC EVIDENCE OF REGULAR PHYSICAL EXERCISES

"Physical activity can save your eye sight" say the experts at the Wisconsin University. Physical Activity lowers the risk of age-related macular degeneration by as much as 70%. The exercise may control inflammation and blood vessel abnormalities that have been linked to the disease.

Exercises can make you "smarter". Experiments with fifth grade children put to PE by Charles Hillerman, concluded that sports boost student's intellect. There is rapidly growing movement showing that Exercise can make people smarter. Recently  some researchers have announced they have coaxed the human brain into growing new nerve cells (neurons), simply by putting subjects on a three-month aerobic work-out regimen. Other researchers have found that vigorous exercises  can make existing neurons to form a dense , interconnected webs that make the brain function faster and more efficient.

There are now clues, that physical activity can prevent dementia like Alzheimer's, Attention Deficit (ADHD) and other cognitive disorders. These and other facts about Sports and Scholar Achievements are really not new. We know it was common in ancient Greece in which fitness and learning was equally important. The Greek knew there was connection between "mind and body" when they stated "mens Sana et corpora Sana". We now realize that aerobics makes the heart pump more oxygen to the brain and the rest of the body. With the help of brain scanning tools and knowledge of biochemistry, researchers have found that the effects of exercises are more profound and complex than previously thought.

Every time a muscle contracts and rests, sends out chemicals, including a protein called IGF-1 , that travels through the blood stream into the brain. IGF-1 acts as mediator of the body's neurotransmitter factory. IGF-1 stimulates the production of other chemicals including BDF (Brain Derived Neurotrophic Factor). Raten, author of an incoming book "SPARK" calls BDNF a "miracle-grow" for the brain. With habitual aerobics the neuron starts to branch out to produce webs to communicate each other in new ways. In other words, the more abundant the BDNF is, the greater the capacity to learn. Most individuals can keep BDNF pool fairly constant throughout the adulthood; but as they age their individual neurons start to die off slowly. Until about 10 years ago scientists were convinced that the loses were permanent; that those dead neurons were not able to be replaced by the brain. But new research in animal models has shown the neurogenesis thus occur, especially in certain parts of the brain through aerobic exercises. It has been shown that the STEM CELLS do transform into full-grown, functional neurons. Most of the neurogenesis has been observed by Scott Small at Columbia University and Fred Isage, a neurobiologist al Salk Institute in the Dentate Gyrus, a region of the Hippocampus by way of creation of blood vessels (vasogenesis).

The Hippocampus which is located under the Temporal Lobes helps the brain to match names to faces.  As the psychologist Arthur Kramer puts it, physical activity not only slows down the aging process but perhaps a matter of reversing it. The other area of interest is the executive function of the Frontal Lobes the site of higher thoughts, decision making, planning and so forth. In general new growth of neuron can happen throughout the rest of the brain.

Furthermore, new population of neurons also means new population of blood vessels, thus reducing the chance of some multiple frequent and silent ischemic events leading to strokes that are usually silent and contribute to declining cognition.

Other researchers have found that athletes have more abundant Atrocities, the kind of cells that support the neurons conducting the neurotransmitter chemicals that convey messages from cell to cell. Among those neurotransmitters are DA, Serotonin (5-HT),NE. So doing a work up, helps with the concentration, release and increasing impulsivity.

The nice thing about exercises is that we don't have to wait several weeks to feel the benefit of neurogenesis; many additional benefits from them appear almost immediately, as early as 30 minutes and continue serendipitously during the rest of the day.

Individuals feel the sensation of well being, enthusiasm, confidence, etc. It is important to know that the commitment for fitness needs to be maintained, so the neurogenesis and its connection remain the same through the years when the training stops, the astrocite web starts to decline again.