🏋️‍♂️ 6 Functional Exercises That Will Improve Your Daily Life

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6 Functional Exercises That Improve Your Daily Life

In the world of fitness, we often focus on aesthetics. However, functional fitness, which is training that improves your ability to perform everyday activities, can be a game-changer, especially as we age. Whether it's lifting groceries, playing with grandkids, or simply maintaining balance, functional fitness prepares your body for life's demands.

Key Functional Exercises:

1. Squats: Squats mimic the action of sitting down and standing up. To perform a squat at home, stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Stand back up to complete the movement.

2. Deadlifts: Deadlifts replicate the action of picking objects off the ground. Start with a slight bend in your knees, then hinge at your hips to lower your hands to the ground. Stand back up to complete the lift.

3. Push-ups (or Wall Push-ups): Push-ups simulate pushing objects away from your body. Wall push-ups are a great modification for beginners.

4. Farmer's Walks: This exercise simulates carrying heavy objects, like grocery bags. Hold weights at your sides and walk for a set distance while maintaining good posture.

5. Step-ups: Step-ups replicate climbing stairs. Step onto a raised platform with one foot, bring your other foot up, then step back down.

6. Planks: Planks improve core stability for various activities. Hold a push-up position, keeping your body in a straight line from head to heels.

Why Does The Blood Sugar Spike After Meals?

Great question! We've noticed more and more people getting worried about blood sugar spikes, but it's important to understand that this is a normal part of our body's digestive system. Blood sugar spikes after meals are a natural and necessary process.

Here's what's happening:

• Carbohydrate Breakdown: When you eat, your body breaks down carbohydrates into simple sugars, primarily glucose. This glucose then enters your bloodstream, causing blood sugar levels to rise.

• Insulin Response: As blood sugar rises, your pancreas releases insulin. This hormone helps cells absorb glucose from the bloodstream, using it for energy or storing it for later use.

• Normal vs. Excessive Spikes: For most people, blood sugar levels return to normal within 1-2 hours after eating. However, larger meals or those high in simple carbohydrates can cause higher, more prolonged spikes.

• Individual Variations: Factors like metabolism, physical activity, and overall health can affect how quickly your body processes glucose.

While blood sugar spikes are normal, the issue arises when it stays high, and you end up with consistently high blood sugar. This means that the sugar is not entering your cells at a good pace and can be a sign of insulin resistance, which can lead to type 2 diabetes.

The Science Behind How Exercise Lifts Your Mood

We all know that exercise lifts our mood, but what is the science behind that? Let’s break it down:

1. Endorphin Release: Exercise triggers the release of endorphins, often called "feel-good" hormones. These natural chemicals reduce pain perception and create a sense of euphoria, similar to morphine.

2. Increased Serotonin: Physical activity boosts serotonin production, a neurotransmitter that regulates mood, sleep, and appetite. Higher serotonin levels are associated with improved mood and reduced depression.

3. Norepinephrine Boost: Exercise increases norepinephrine, which helps the brain respond to stress more efficiently. This can lead to improved mood and cognitive function.

4. BDNF Production: Brain-Derived Neurotrophic Factor (BDNF) is increased through exercise. This protein supports brain health and is linked to improved mood and cognitive function.

5. Reduced Inflammation: Regular exercise can lower inflammation in the body, which has been linked to depression and anxiety.

6. Improved Self-Esteem: Achieving fitness goals, no matter how small, can boost self-esteem and create a sense of accomplishment.

The Best Part? You don't need to run a marathon to reap these benefits. Even moderate exercise, like a brisk 30-minute walk, can significantly improve your mood.

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Publisher: Ryan Engel

Editor: Michael Pender

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