Split Second Foundation, a non-profit that provides resources, including inclusive gyms for the disabled and geriatric communities, shares tips inclusive health and wellness tips as well as a few exercises that can be done from the comfort of your own home.

Set goals and show up. The biggest challenge of setting up a health and fitness routine is getting started and being committed to achieving your fitness or recovery goals. If you need to start small and just incorporate one workout day into your weekly schedule or even just one exercise, do it. You can use that as your launchpad and keep adding days or exercises to your routine until you get to a place you feel comfortable. It’s also important to commit to your health and fitness routine and stick with the plan you create for yourself.

Commit to 30-60 minute workouts. Everyone should aim for at least 30 minutes of moderate physical activity every day. That’s the length of a TV show, so take a break from the couch to focus on you. Or if you just can’t miss your shows, do your exercises while watching your shows. Not only will it help you stick to the 30 minutes of exercise per day, but it can also take your mind off the exercises you are doing.

You don’t need machines or equipment. One of the biggest misconceptions about working out is that you need to have access to a ton of equipment or space. You don’t need a special area or the ability to get into certain positions to exercise. You can find exercise that can be performed sitting, standing, or lying down. Just get started!

Your smartphone really is smart. The internet really is a treasure trove for health and fitness goodies. Search YouTube and other platforms for exercise videos that break down each move and demonstrate how to properly execute them. You can also check out trusted social media accounts for fitness and health tips and tricks.

Don’t forget to stretch daily. Stretching is important for decreasing muscles stiffness and increasing range of motion. Additional benefits to stretching includes reducing stress, reducing risk for injury abs decreasing pain in some circumstances.

Recommended Exercises:

1. Ankle Pumps. This exercise can be performed lying down, sitting in a chair, or standing up. If you don’t have the ability to move your feet on your own, you can get help from a partner or use a strap positioned around the ball of your feet.

To perform ankle pumps sitting or lying down: point your toes down towards the ground as if pressing on a gas pedal then lift your toes in the opposite direction up towards your body. Repeat 25 times. Three sets of 25 repetitions is recommended. Take 30 second breaks between each set to allow muscles to rest.To perform ankle pumps standing: position yourself next to a sturdy surface to help with balancing, lift your heels off the ground so that you are standing on your toes. Then slowly lower your heels back to the ground. Three sets of 25 repetitions is recommended taking 30 seconds rest breaks between each set.

2. Torso Push Ups. This exercise should be done sitting up in a chair either with legs bent or seated on a firm surface with your legs extended.

If you can use your hands, place them on the armrests of your chair or on the surface where your body is positioned and push directly down, extending your elbows and pressing your shoulders down towards the floor. Your torso may rise from your seat. Slowly lower your torso and relax your arms. Repeat 10 times. Three sets of 10 repetitions is recommended.If you cannot use your hands, position yourself in a chair with armrests. Place your forearms on the armrests, then push down through your elbows and depress your shoulders down towards the floor. Your torso may or may not raise from your seat. Slowly lower your shoulders and/or torso and relax your arms. Repeat 10 times. Three sets of 10 repetition is recommended.

3. Prone Press Ups. An alternative to this chair push-up is called a prone press up. To do such, position yourself lying on your stomach with your hands in the direction of your head. Your elbows should be bent and positioned on either side of your torso. Push down through your elbows and depress your shoulders down towards the floor. Lift your head and shoulders away from the surface you are lying on. Slowly lower your shoulders and/or torso and relax your arms. Three sets of 10 repetitions is recommended, taking 30 second breaks between each set to allow the muscles to rest.

About Split Second Foundation 20.6 million Americans live with some form of ambulatory disability, requiring a mobility device. Many of these people face an isolated world with few social interactions, health complications, a higher risk of suicide, a shorter life expectancy and few places to turn to for assistance. Split Second Foundation, a Louisiana-based non-profit 501(c)(3), helps provide support, recovery tools and tactics, ongoing fitness exercise, education, and answers to people living with a disability or medical condition.

What types of exercise would work for me? Your medical history and current activity level will help your doctor recommend exercises that are doable and safe. Your doctor can also help you come up with a plan to gradually increase the intensity or duration of your physical activity. This information might be part of an exercise prescription, which indicates how you should exercise and for how long. You can “fill” this prescription by yourself or coordinate with a personal trainer or exercise medicine specialist.

Are there any exercises or activities I should avoid? Your doctor can make recommendations based on your health history, keeping in mind any recent surgeries or ongoing health conditions such as arthritis, diabetes, or heart disease. This would be a great time to check with your doctor about any unexplained symptoms you’ve been experiencing, such as chest pain or pressure, joint pain, dizziness, or shortness of breath. Your doctor may recommend postponing exercise until the problem is diagnosed and treated.

How does my health condition affect my ability to exercise? Some health conditions can affect your exercise routine. For example, people with arthritis may need to avoid some types of activity, especially when joints are swollen or inflamed. Those with diabetes may need to adjust their daily schedule, meal plan, or medications when planning their activities. Your doctor can talk with you about any adjustments you need to make to ensure that you get the most out of your new exercise routine.

Is my preventive care up to date? Your doctor can tell you if there are any tests you might need. For example, women over age 65 should be checked regularly for osteoporosis.

Since Botox® was approved almost thirty years ago, the medical community has found that the mechanism that makes it so effective in treating wrinkles and lines is equally effective in treating conditions as varied as chronic migraines, excessive sweating, and eye spasms. What these disparate conditions have in common is that they are caused by the action of muscle cells, which are found throughout the body. Botox® acts on muscle cells and, as we’ve learned over time, there are almost endless applications for its beneficial effects.

The active ingredient in Botox®, “botulinum toxin A”, is a naturally-occurring toxin that works by blocking the interaction between nerve and muscle cells, temporarily paralyzing the muscle cells and preventing them from contracting. In its most popular usage, for facial wrinkles, a Botox® injection temporarily weakens the muscle cells that control facial expression causing the muscles to relax, contractions to diminish, and the skin to become noticeably smoother. In large doses, this toxin is responsible for botulism, which can cause paralysis and even death, but in tiny doses injected by a licensed medical professional, Botox® and similar products safely reduce the muscle contractions that produce undesirable effects. 

While Botox® and similar products continue to grow in popularity as the “go-to” treatment for facial wrinkles and lines, we continue to develop new and innovative uses that address cosmetic and medical concerns in surprising ways. Here are just a few of them:

• Chronic migraines: In 1992, a plastic surgeon in California noticed that his patients who had been given Botox® injections for forehead wrinkles reported fewer headaches. The drug was later tested on people with chronic migraines and was approved for that purpose in 2010. Sufferers who experience migraines fifteen or more days each month are given multiple injections in targeted areas of the head and neck; the preventive effect lasts about three months.
• Excessive sweating (hyperhidrosis) can be caused by genetics, stress, or exercise. Wherever it occurs on the body – underarms, scalp, forehead, palms of the hands, soles of the feet – it can be uncomfortable and embarrassing. Injection of a neurotoxin like Botox® into these areas blocks the transmission of signals to the sweat glands and stops the release of excess sweat. 
• Eyelid twitching (blepherospasm) can be incessant and can affect the upper, lower, or middle part of the eyelid. Botox® injections relax the muscles around the eye and reduce spasms.
• Crossed eyes (strabismus): Using Botox® to relax the muscles around the eyes and correct their alignment was one of the first approved therapeutic uses of the drug. Its effects last three to four months and are often as effective as surgery.
• Neck spasms: A condition called cervical dystonia, characterized by abnormal head position and severe neck pain, is caused by the neck muscles contracting involuntarily. Botox® works by blocking the nerve signals from reaching the affected muscles, thus preventing the involuntary spasms.

There are many more proven uses for Botox®. Its use for cosmetic purposes also extends well beyond the treatment of forehead wrinkles to include crows’ feet around the eyes, frown lines between the eyebrows, lines around the corners of the mouth, neck bands, sagging eyebrows, and more. Whatever its application, Botox® must be administered by a licensed, experienced doctor who will advise you on what will work for you and will use the utmost care in ensuring that you achieve your goals. I also advise to being careful of Med Spas where Botox is offered very inexpensively. Often this is because they are using fake Botox or it’s from sources where quality is not assured.

BOTOX® is a registered trademark of Allergan, Inc., an AbbVie company.

Cybele Fishman, MD, is a board-certified dermatologist, a fellow of the American Academy of Dermatology. She is in practice at Advanced Dermatology PC at 111 Broadway, Suite 1000 NY NY 10006.

Advanced Dermatology P.C. and the Center for Laser and Cosmetic Surgery (New York & New Jersey) is one of the leading dermatology centers in the nation, offering highly experienced physicians in the fields of cosmetic and laser dermatology as well as plastic surgery and state-of-the-art medical technologies. www.advanceddermatologypc.com.

They occur in either one or both breasts, in both men and women, and may be congenital – present from birth – or may develop later in life. As many as 10% of women may have one or both nipples inverted. Inverted nipples are not generally a cause for concern and require treatment only if they interfere with breastfeeding, if there is an underlying medical condition that must be addressed, or to satisfy aesthetic preferences.

Nipple inversion may be permanent or temporary, with the nipples fluctuating between inverted and erect. Some women experience inversion during pregnancy even if their nipples weren’t inverted before. While nipple sensitivity varies from person to person, inverted nipples are not ordinarily less sensitive to stimulation than erect nipples.

There are different grades of nipple inversion that may help determine whether it will interfere with breastfeeding or if treatment is needed. At the lowest level of inversion, the nipple can be easily pulled out and may remain protruding for some time. At a moderate level, the nipple can be pulled out but will retract when released. With the most severely inverted nipples, it may be difficult or impossible to pull the nipple out. The higher the level of inversion, the more likely breastfeeding is to be difficult or impossible.

Breastfeeding is often problem-free with inverted nipples by having the baby latch onto the entire areola. Also, inverted nipples sometimes protrude naturally during pregnancy and breastfeeding or can be made to protrude by stimulation. Devices such as a “nipple shield” that helps the baby latch on or a “breast shield” that helps the nipple protrude may be helpful.

There are several treatment options for inverted nipples, most of them temporary and all of which should be discussed with a doctor to determine the best solution for each individual. There are home exercises for drawing the nipple out as well as suction devices that achieve a similar result in some cases. Inverted nipples can also be surgically corrected.

Surgical options try to preserve the milk ducts to enable breastfeeding, but sometimes the milk ducts will be divided. When the milk ducts are disrupted to correct an inverted nipple, future breastfeeding may be difficult or even impossible. In either case, the procedure, generally performed under local anesthesia, involves a very small incision under the nipple through which a fine instrument is used to detach the fibers and duct(s) that are holding the nipple in an inverted position. A suture placed beneath the nipple then keeps it in position.

While inverted nipples aren’t generally medically troublesome, particularly when present since birth or when occurring gradually, over several years, there are indications that require medical attention. Nipples that had been protruding but flatten or turn inward suddenly or in a short period of time should be brought to the attention of a doctor. Other symptoms that require medical examination include discharge, a lump or swelling of the nipple, dimpling or thickening of the skin, and redness or pain.

Inverted nipples are one of the many normal variations in the breast. Depending on the degree of inversion, they may be easily manipulated to enable breastfeeding and they may be made to protrude for some period of time. When they cause distress for any reason, surgical correction is usually minimally invasive. As with many such procedures, correction can have a positive effect on a woman’s physical and emotional well-being.

Constance M. Chen, MD, is a board-certified plastic surgeon with special expertise in the use of innovative natural techniques to optimize medical and cosmetic outcomes for women undergoing breast reconstruction. She is Clinical Assistant Professor of Surgery (Plastic Surgery) at Weill Cornell Medical College and Clinical Assistant Professor of Surgery (Plastic Surgery) at Tulane University School of Medicine. www.constancechenmd.com 

It’s important to stay safe, the NIA says, even if that means postponing your daily wakj. Check the weather forecast. If it is very windy or cold, you can stay inside and try some online exercise videos until the temperature stabilizes at a more comfortable level.

Watch out for snow and icy sidewalks, the NIA says. Be sure that the shoes or boots you are wearing have soles that can grip dangerous surfaces.

Warm up your muscles first. The NIA suggests that you try walking or light arm pumping before you go out.

You can safely exercise outdoors in every season, including the winter months. However, it is important to take steps to stay safe:

Pick the right clothes. Wear several layers of loose clothing. The layers will trap warm air between them. Avoid tight clothing, which can keep your blood from flowing freely and lead to loss of body heat.

Wear a waterproof coat or jacket if it’s snowy or rainy. Wear a hat, scarf, and gloves. You lose a lot of body heat when your head and neck are uncovered, the NIA says. Change your clothes right away if they get damp or wet.

Learn the signs of hypothermia, which is brought on by low body temperature. For an older person, a body temperature of 95°F or lower can cause many health problems, such as a heart attack, kidney problems, liver damage, or worse. Being outside in the cold, or even being in a very cold house, can lead to hypothermia.

For more information on health and aging, click here to visit the NIA’s website.

However, the gym may be one of the dirtiest places you walk into. Numerous studies have shown that gyms can be covered in cold and flu viruses, as well as E. coli, MRSA and other bacteria and virus strains that can make you sick.

“The biggest thing about the gym is there are a lot of areas where germs, viruses and fungus can be year-round,” says Bryan Combs, CRNP, a nurse practitioner at the University of Alabama at Birmingham School of Nursing. Here, Combs breaks down the dirtiest places in the gym and how to get fit without getting sick.

Here are the most hazardous places:

Handlebars

The worst places are handlebars on ellipticals, treadmills, stationary bicycles and weight machines. “Even if the handlebars are cleaned regularly, handlebars are going to be covered in bacteria,” Combs said. On top of that, many people assume the machines have been cleaned after each use, but that is often not the case. It is best to clean the machines on your own before and after each use.

People often assume that the towels they grab when coming into the gym are clean. But they may not be.

“You need to use wipes or a disinfectant spray to wipe down the machines or weights before and after,” he said. “Once you clean the equipment, hang your towel on an area that you know is clean. When you get done, clean it again for the next person.”

Towels

People often assume the towels that they grab when they walk into the facility are clean. “While the towels have been washed,” Combs said, “a lot of gyms use the same container to carry dirty towels to the washing area and then use the same one to bring clean towels back, so they can become contaminated again.” He recommends bringing your own clean towel to make sure you avoid contamination with the germs from dirty towels. It’s also important to always wash your towel after each workout, too.

Water bottles

While using reusable water bottles is recommended and good for the environment, it is important to always wash them after every use.  “Some people use the same water bottle each time they go to the gym, Combs said. “If you don’t take it home and wash it, and you go to the gym a few or several days a week, the water bottle could be covered in bacteria.”  The best way to wash water bottles is to use soap and how water.

Gym bags

Gym bags are often the most overlooked items and often carry the most bacteria.  “A lot of times we take our dirty clothes and put them in there, but we never clean the bag when we are done,” Combs said. To prevent the spread of germs, it is important to always spray the bags with a disinfectant spray to kill the bacteria. This is recommended after each use if possible, but it should at least a few times a week for frequent gym-goers.

Showers and locker rooms

Always wear shoes in all areas of the gym, but especially in locker rooms and in the shower. If you sit down, make sure to place a clean towel on top of the bench or seat. “Walking barefoot in locker rooms or showers is an easy way to contract MRSA or pick up a fungal infection like athlete’s foot,” Combs said. “By wearing clean shoes, you can prevent catching something that is spread by skin contact.”

Clothes

Also important: changing your clothes after each workout. “You should change clothes as soon as possible. A lot of people continue to wear their sweaty clothes for an hour or hour and a half. It’s important to take those off and shower as soon as you can after a workout.”

Knobs, faucets and door handles

While most people know that door handles, bathroom knobs and faucets are contaminated, it is important to use paper towels to turn off faucets and open the door after washing your hands.

By following these tips, Combs, you can help ensure that you are protecting your immune system while also maintaining a healthy lifestyle.

Courtesy of the University of Alabama at Birmingham.

But summer fun can also bring a higher risk of back injuries.

“Too often we start the summer with enthusiasm, only to be sidetracked by back pain,” says Dr. Bradford Butler, a chiropractor and the author of Blueprint for Back Solutions: The Essential Guide to Non-Surgical Solutions. “There are important prevention steps you can take to avoid back pain associated with summer activities and help you enjoy the summer as you should.”

Here are five leisure activities that cause back pain – and how to prevent that.

Travel. Sitting for long periods on car rides or in cramped plane seats can do a number on your spine. “My advice is to bring extra support, such as a folded blanket or inflatable pillow for your lower back and neck,” Butler said. “Wear comfortable shoes that have lots of arch and ankle support. Take driving breaks to move your body during a long trip, and adjust your seat so you’re close to the steering wheel.

If you decide to brave the rollercoaster, follow all safety precautions and see your chiropractor afterward for an adjustment.

Amusement parks. “People love to experience the rush of riding a rollercoaster, but sadly, their spines pay the price,” Butler says. “All those jerky, jolting movements can injure the neck and back, causing it to become misaligned. I’d advise anyone who already suffers from back or neck pain to steer clear of rollercoasters. If you decide to ride, make sure to follow all safety precautions and see your chiropractor for an adjustment after your trip.”

Gardening and yard work. “Yard work involves a lot of bending, stooping, twisting, squatting, and lifting,” Butler says. “Combine all of those, and you’ve got the perfect recipe for a sore back and a misaligned spine. Warm up before an afternoon in the yard. Yoga, or any kind of stretching, and brisk walking are great ways to loosen up. When lifting, utilize your leg muscles, and hold objects close to the body. When mowing, avoid leaning far forward and take breaks.”

Golf. When swinging a golf club, the lumbar spine undergoes a twisting motion, which can lead to disc herniation or chronic back pain. Butler says there are several ways to reduce the risk of lower back injury: proper stretching, core strengthening, and proper swing technique. “Also, it’s best not to carry your golf bag, which can weigh up to 30 or more pounds,” he says. “Use a pull-cart.”

“Weekend warrior” pursuits. After being glued to an office chair for five days without any physical activity, Butler says it’s unwise on the weekend to engage in high-intensity sports or hard workouts. “Rather than risking back pain from a weekend of overexertion, he says, “get in 30 minutes of moderate exercise or more every day so you’re stronger and better conditioned.”

“A good rule of thumb is to ease into any physical activity you aren’t used to doing,” Butler says. “Listen to your body; if you feel pain or weakness, that’s your body telling you that it’s time to take a break.

Drawing up a plan is also helpful if you’re very busy; it will compel you to carve out your time, however brief a segment, during the day or evening. But the first few months are crucial, according to the experts from Go4Life, a division of the National Institute on Aging (NIA), in maintaining your motivation. Here are some tips from the NIA on getting started and staying with it. Before you start any exercise plan, check with your doctor on the right level for you.

What to Include in Your Physical Activity Plan:

Your reasons for being physically active.

Your short- and long-term goals.

The activities you plan to do. Include all 4 types of exercise—endurance, strength, balance, and flexibility.

When, where, and with whom you will be active.

Things you need to do to get started and keep going. Do you need to get new exercise shoes or clothes? Do you need equipment, like weights or a tennis racket? Will you have expenses (like health club fees) that you need to fit into your budget?

Make a plan that’s based on your current level of activity. Talk it over with your doctor.

How Much Exercise Should I Plan to Do?

Aim for moderate-intensity endurance activities on most or all days of the week. Try to do strength exercises for all of your major muscle groups on two or more days a week, but don’t exercise the same muscle group two days in a row. For example, do upper-body strength exercises on Monday, Wednesday, and Friday and lower-body strength exercises on Tuesday, Thursday, and Saturday. Or, you can do strength exercises of all of your muscle groups every other day. Don’t forget to include balance and flexibility exercises.

Download and use a copy of the Weekly Exercise and Physical Activity Plan to document your ideas. Remember to update your plan as you progress.

Make It a Plan That Works for You

When you are deciding on your activity plans, you’ll want to:

Make your plan realistic based on your current activity levels and the amount of time you can dedicate to exercise each week.

Make your plan specific. Include all of the details of who, what, where, when, and how you’ll be active each week.

Make physical activity a priority. Put it on your “to do” list every day.

Make being active easy and fun. Do things you enjoy, but pick up the pace a bit.

Make it social. Ask a friend or family member to be your exercise buddy.

Here’s another online tool to help you get the recommended amount of endurance and strength activity during a given week. This new interactive Activity Planner from the U.S. Dept. of Health and Human Services’ Move Your Way campaign lets you build a weekly physical activity plan and then print it out. You can choose from a variety of fun and exciting endurance (aerobic) and strength exercises, personalize your activities by location and purpose, and indicate how much of each exercise you will do. Once you create your plan, don’t forget to add in balance and flexibility exercises.

Review and Update Your Plan Regularly

Adjust your plan as you progress or if your schedule changes. You may find that things like vacation or illness can interrupt your physical activity routine. Don’t get discouraged! You can start exercising again and be successful.

Go easy on yourself. You are not alone.

The sooner you resume some sort of activity, the easier it will be to get back into your routine.

Think about the reasons you started exercising.

Believe in yourself!

If you are finding that your current activities are getting easier to do, find ways to challenge yourself. You can push yourself a little further by:

Adding new physical activities to your exercise routine.

Spending more time being active.

Adding distance to your normal routine.

Increasing the intensity of your activity.

Remember to check your progress monthly to see if you need to step your exercise plans up a notch.

For more information on senior health issues, click here to visit Go4Life and the National Institute on Aging.

But, experts advise, be sure you’re  using a device or app for the right purpose and that you understand its limitation.

Irfan M. Asif, M.D, the chair of the Department of Family and Community Medicine at the University of Alabama at Birmingham, said that for smart fitness devices or apps to help, the person using them needs to be motivated.

“If you aren’t in a stage that is ready to make a change, the watch or tracker isn’t going to do anything for you,” Asif said. “You have to incorporate things like nutrition, exercise and behavior changes in order to lose weight. The device can be helpful, but you need to be in the right mindset to do some of those things.”

There are five behavior change steps people typically follow before they lose weight. According to Asif, the first stage is pre-contemplation, followed by contemplation, preparation, action and maintenance. Those who will benefit the most from smart fitness devices or apps need to be at least in the contemplation or preparation phases.

“You need to be in a frame of mind to want to make a change,” Asif explained. “Those who are considering buying a device or downloading an app may be motivated to incorporate movement into their daily routines, which would later bring them into action and, hopefully, then maintenance to sustain healthy habits throughout their lives.”

On the other hand, Asif said, the watch won’t be useful for people who aren’t technologically savvy or do not have any desire to make changes to their lifestyle.

Many of the devices track calories burned through steps or activity; but despite what your watch or Fitbit tells you, the calorie count may not be as accurate as you think.

Even if you don’t get a device, you can consider getting a workout buddy to keep you honest about your fitness program.

According to Asif, the calories are tracked through a formula that looks at age, height, gender and weight.

“Most of the programs do not account for someone’s fitness level,” Asif said, “so a fit person like a professional athlete may burn more calories than someone who is the same height and weight, but not at the same fitness level as the athlete.”

If your goal is to get exact calorie counts, it is best to correlate your fitness device with a food diary to track what you eat, whether that with pen and paper or through an app that automatically has the calorie counts for various foods.

As for the 10,000 steps that Fitbit classifies as a daily goal, do we really need to reach this number every day to maintain a healthy lifestyle? If you want to lose weight at a safe rate of one pound per week, it may be best to put your walking shoes on, monitor your step count and try to hit that number.

Asif says the 10,000 steps measurement is derived from the goal of losing one pound per week.

“A pound is 3,500 calories, so if you want to lose one pound per week, you need to eat or burn 500 fewer calories [per day] than you have eaten or burned in the past,” Asif said. “The programs that use 10,000 steps are basically trying to get you to burn 500 calories per day.”

Social support may also be a factor. “Humans are social by nature, so if you are motivated to work out with others, whether in a virtual space or in real life, the apps and devices may help motivate you,” Asif explained. Even if you don’t use a device, Asif said, “You can consider getting a workout buddy to help keep you honest about your workout program.”

While competition may be a motivator for some, “do not compare yourself to someone else, because everyone is different,” Asif said. “Set goals for yourself, and if it helps you, use the apps or devices to track your progress. Many who see success with weight loss or fitness goals will continue to be motivated and maintain a healthy lifestyle.”

Known for its innovative and interdisciplinary approach to education at both the graduate and undergraduate levels, the University of Alabama at Birmingham is an internationally renowned research university and academic medical center and is a two-time recipient of the prestigious Center for Translational Science Award. To learn more, click here.

A new mouse-model study from UT Southwestern Medical Center shows that neurons that influence metabolism are active for up to two days after a single workout. The research offers new insight into the brain’s potential role in fitness and – in the longer term – may provide a target for developing therapies that improve metabolism.

“It doesn’t take much exercise to alter the activity of these neurons,” said Dr. Kevin Williams, a neuroscientist at UT Southwestern. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

The study, published in the December edition of Molecular Metabolism, measured the effects of short- and long-term exercise on two types of neurons that comprise the melanocortin brain circuit, which is shared by both humans and mice. One of the neuron types (POMC) is associated with reduced appetite, lower blood glucose levels, and higher energy burning when activated; the other type (NPY/AgRP) increases appetite and diminishes metabolism when activated.

“Getting our an exercising even once in a semi-intense manner can reap benefits that can last for days.”

The study found that a single bout of exercise can boost the activity of POMC neurons and inhibit the counterpart NPY/AgRP neuron for up to two days. Those changes last longer with more training.

The findings expand the scientific understanding of the melanocortin circuit, which previous studies showed could be altered through feeding or fasting but had not yet been linked to exercise.

The results also provide another avenue to research potential treatments to improve glucose metabolism in patients with conditions such as diabetes. More than 30 million Americans have diabetes, accounting for nearly 10 percent of the population. Another 84 million have prediabetes, which can lead to diabetes within five years, according to the Centers for Disease Control and Prevention.