Here's a roundup of recent news surrounding exercise and its impact on your long term mental and physical health.

Sugar Negates Heart-Healthy Exercise - from Medical News Today

A recent study indicates that drinking just two servings per week of sugar-sweetened beverages such as soda or sports drinks can erase the heart health benefits of physical activity. The findings, published in The American Journal of Clinical Nutrition, were based on an analysis of data involving 100,000 adults over a 30-year period.

The results showed that people who drank sugar-sweetened beverages more than twice a week had an increased risk of cardiovascular disease despite their engagement of 150 minutes of weekly physical activity (the recommended amount of weekly workout time). For those who consumed sweetened beverages on a daily basis, the risk for cardiovascular disease was even higher.

The reason is that ultra-processed sugary drinks promote chronic inflammation which puts stress on the heart and blood vessels which can lead to increased buildup of plaque in the major arteries of the body. 

Most public health organizations recommend completely replacing soda — even diet soda — with water and unprocessed fruit, but if you feel the need for a soda, 

Exercise Supports Brain Health - from Science Daily

An international study published in the Journal of Alzheimer’s Disease shows that being physically active is related to healthier brain sizes in the areas most important for memory and learning.

The study looked at MRI brain scans from 10,125 people and found that those who regularly walked, ran, or engaged in sport activities (tennis, pickleball, etc.) had larger brain volumes in three key areas:

• Gray matter — which helps with processing information.
• White matter — which connects different brain regions.
• Hippocampus — which is important for memory.
  

Cyrus A. Raji, M.D., the lead researcher, summed up the results this way: “Our research supports earlier studies that show being physically active is good for your brain. Exercise not only lowers the risk of dementia but also helps in maintaining brain size, which is crucial as we age.”

Researchers noted that even moderate walking (fewer than 4,000 steps a day) can still have a positive effect on brain health.

Try Exercise to Lessen Depression 

Physical activity has been shown to be 1.5 times more effective at improving symptoms of depression, anxiety, and distress than counseling or medications. That’s the result of a comprehensive study published in the British Journal of Sports Medicine. The study included 97 reviews, 1,039 trials, and 128,119 participants. 

The greatest benefits were seen among participants with depression, and pregnant and postpartum women. 

See the amazing resources available to CPS members to help make exercise fun and rewarding.