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Benefits of Regular Exercise for the Brain

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There are many long-term benefits of regular exercise for your brain.

Studies have shown how essential and significant exercise or physical activities can be for keeping your brain fit and healthy. And, you can actually build a stronger brain through exercise.

Regular exercise improves mood

Regular exercise has a significant positive influence on mental well-being and can boost the mental health. Thus, if you need an emotional lift or a need to relieve the stress of a trying day? Exercise or moderate physical activity, like a brisk walk, is the solution.

Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

Endorphins

The body’s feel-good chemical, known as endorphins, are released during exercise. Endorphins help focus your mind, reduce the impact of pain on your body, and improve your mood. In fact, some reports indicate the endorphins released during exercise have much of the same effect as traditional anxiety medication, and the results can last for hours afterward. There is ample evidence pointing towards endorphins’ positive effects.

Take your brain to the gym to maximize mental and whole-body health

Evidence does suggest that resistance training and aerobic exercise — walking, running, biking, swimming — will help your brain. In one study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function, according to the Mayo Clinic.

  • Moreover, walking and other moderate aerobic exercise has been shown to help stabilize your mood and help with depressive symptoms. Studies have also found that regular exercise helps people better control their stress and regulate their emotions.
  • Physical activity contributes to learning. In one study, when teachers added exercise routines to math lessons — called motor-enriched learning — math scores improved faster for the exercisers than for the kids who didn’t exercise during the lesson. Other studies have found that exercise helps improve reading comprehension, too.

    • A few of the brain enhancing findings to motivate you to get started today.

    1. Feel better.
    2. Enhance learning. While scientists don’t fully understand how
    3. Sharpen memory.
    4. Improve vision.

    Your brain is amazing. Billions of nerve cells work together in harmony to coordinate every second of your life: your movements, behavior, thoughts, memories and emotions. So take your brain to the gym to maximize whole-body health.

    References:

    1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/want-a-strong-brain-exercise/art-20390074
    2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

    Cyber Security Checklist

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    Working Together to Prevent Fraud and Protect Your Financial Data

    Threats to your cyber security are constantly growing.  Most organizations have systems in place to protect you, but you can take steps on your own to fight hackers.

    Even with tremendous investments in cyber security, the most prevalent way for hackers and fraudsters to gain access is to exploit human behavior through social engineering or simply uncovering information that hasn’t been well protected by a consumer.

    It’s hard to keep up with all your accounts and your distributed digital footprint. Following a simple cyber security checklist can help you avoid becoming an easy target for hackers and fraudsters.

    1. Use strong passwords and protect them

    • Create long passwords that contain symbols, numbers, and uppercase and lowercase letters
    • Don’t store your passwords anywhere
    • Don’t reuse or recycle your passwords
    • Don’t share your passwords with anyone
    • Change your passwords using a randomly generated schedule
    • Ensure that your passwords bear no resemblance to former passwords 

    2. Opt in to multifactor authentication where available. Multifactor authentication requires additional verifying information to grant access to an account. This gives your accounts an added layer of security. Multifactor authentication can include:

    • SMS or email notifications 
    • Biometric identification 
    • Tokens

    3. Avoid links from unknown sources in text, email, instant message, social media and websites

    • Be suspicious of any message that asks you to provide personal information. Banks never uses emails or text messages to solicit your personal information.
    • Hover your mouse over hyperlinks to inspect their true destination
    • Make sure you’re on the right site before entering personal information—such as your name, address, birth date, Social Security number, phone number or credit card number
    • Report suspicious email that claims to be from financial institutions to the financial institution
    • Learn as much as you can about phishing

    4. Limit what you share on social media and who can view your profile

    You should protect the following information in particular:

    • Your birthdate 
    • Your street address
    • Geotagged photos 
    • The time you’re away on vacation

    5. Secure your devices

    • Always keep your device’s software updated (use the latest operating system and browser versions available)
    • Download apps from trusted app stores 
    • Turn off Wi-Fi/file sharing/AirDrop options when not in use 
    • Avoid working with personal or sensitive data when you’re using unsecured, public Wi-Fi

    6. Secure your important documents

    • Protect your Social Security cards, passports and birth certificates by storing them in a secure place such as a safe deposit box, and only carry them when you need them for a specific purpose. 
    • This information can be used by an identity thief to commit fraud like taking over your financial accounts, opening new loans and credit cards, and establishing utility services in your name.

    7. Shred documents containing personal/financial information

    • When you’re done reviewing your paper documents like your receipts, financial statements, or credit card bills, put them in the shredder instead of the trash.

    8. Order your credit report annually from each credit bureau

    • Best practice: Order a free copy once a year from AnnualCreditReport.com and from a different bureau (Equifax, Experian, TransUnion) every four months so that you’re always covered.

    9. Keep your contact information up to date.

    • Update your email, mobile phone and mailing address.

    10. Opt in to security alerts, and promptly respond to the notifications you receive

    • If you haven’t done so already, set up alerts to keep tabs on your account.

     

    References:

    1. https://www.bbt.com/education-center/articles/cyber-security-checklist.html
    2. https://www.finra.org/compliance-tools/cybersecurity-checklist

    The Gift of Exercise and Health

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    Make exercise a lifelong habit

    Exercise and physical activity are great ways to feel better, boost your health and improve your life. The health benefits of regular exercise and physical activity are significant and hard to ignore. And, everyone would benefit from exercise, regardless of age, gender or physical ability.

    Research demonstrates that lifestyle changes, like making exercise a lifelong habit, will have a strong influence on your heath. Thus, you must make healthy habits such as exercising or being physically active daily a lifelong goal and a lifestyle. 

    Physical Activity is important

    Exercise and physical activity are good for just about everyone. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own.

    Lack of exercise or physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. Research has shown also that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility.

    Physical activity predicts better health. 

    People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weigh, overweight or obese.  In contrast, people who are obese and fit have only slight more risk than normal-weight, fit people, according to Dr. Sandra Aamodt, author of Why Diets Make Us Fat:  The Unintended Consequences of Our Obsession with Weight Loss (Penguin Random House, 2016).

    The research indicates that exercise habits are much more important than weight in determining the risk of early death.  Bottom line is that “exercise improves health even if no weight is lost.” 

    Low fitness is estimated to be responsible for 16 to 17 percent of deaths in the U.S.  While, obesity accounts for only 2 to 3 percent once the effects of fitness are factored out.

    Exercising 30 minutes a day is more effective than dieting 24 hours a day.  That’s the deal of a lifetime–a longer, healthier lifetime. Thus, one of life’s best gifts is exercise.

    Healthy habits for the heart. 

    Regular exercise protects your heart and provides many heart-healthy benefits

    Heart disease remains the leading cause of death in the U.S.  according to the Centers for Disease Control and Prevention. Your risk of many chronic diseases drops when you partake in regular exercise or physical activities. 

    The American Heart Association recommends 150 minutes of moderate exercise every week; just 30 minutes of activity, such as walking, on five out of the seven days. 

    Bottomline, exercise and physical activity across a lifetime can substantially reduce your risk of heart disease.

    Seven benefits of exercise

    There are seven ways exercise can lead to a happier, healthier you, according to the Mayo Clinic. The benefits of exercise are:

    1. Exercise controls weight
    2. Exercise combats health conditions and diseases
    3. Exercise improves mood
    4. Exercise boosts energy
    5. Exercise promotes better sleep
    6. Exercise puts the spark back into your sex life
    7. Exercise can be fun … and social!

    As you can see, exercise is good for the body or mind. According to the Mayo Clinic, walking or moderate physical activity can improve heart health, lower blood pressure, strengthen bones and muscles, help maintain a healthy weight, and improve mood.

    References:

    1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
    2. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability#
    3. https://www.nia.nih.gov/health/real-life-benefits-exercise-and-physical-activity

    Immune Response from COVID-19 Vaccine

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    Experiencing an immune response was better than getting Covid-19

    Many participants in Moderna and Pfizer’s coronavirus vaccine trials experienced an “immune response” such as high fever, body aches, bad headaches, daylong exhaustion and other symptoms after receiving the COVID-19 vaccine shots.

    While the symptoms were uncomfortable for many, the participants said the symptoms went away after a day, sometimes sooner, and that “it was better than getting Covid-19”.

    “We really need to make patients aware that this [COVID-19 vaccine] is not going to be a walk in the park,” Dr. Sandra Fryhofer of the American Medical Association said. “They are going to know they had a vaccine. They are probably not going to feel wonderful. But they’ve got to come back for that second dose.”

    Both companies, Moderna and Pfizer, acknowledged that their vaccines could induce “immune response” — side effects — that are similar to symptoms associated with mild COVID-19, such as muscle pain, chills and headache.

    It’s normal to feel under the weather or even somewhat ill—fatigued, achey, or experience a fever—after getting a vaccine shot. This results from the robust immune response as the body’s creating antibodies, actual protection against the coronavirus. It will happen to a percentage of the people who get the vaccine shot.

    In other words, feeling like you’re in the early stages of getting the coronavirus is actually a sign that you’ll be protected from the actual virus. What you’re feeling is the body’s defense system gearing up.

    Most vaccine shots mimic a virus entering your body. Immune cells, though, fire off chemical alarms as soon as they notice any virus-like particle. They activate the innate immune system, a generalized response that tries to make the body unlivable for any potential pathogen. That inflammatory reaction can cause a bit of a fever or a tiny swollen lump near the injection site.

    The fatigue you might feel comes from gearing up a more specialized immune defense. Tiny, specialized cells called B-cells create antibodies, which are cellular fighter pilots specific to each virus. Making these antibodies requires expending a little extra energy at first, but the payoff is future protection: Once they’re present in your plasma, the antibodies can patrol for future viruses.

    Additionally, it takes about two weeks for your body to whip its antibodies into shape; you could pick up a coronavirus in the window between getting your jab and when protection kicks in. That’s why it’s important to make sure you only get a coronavirus vaccine shot, or any vaccine, when you’re feeling healthy.

    Not everyone will notice these symptoms after getting the vaccine shot. But if you do seem a bit off, the feeling shouldn’t stick around for more than a day or two, and shouldn’t require a visit to your healthcare provider.

    References:

    1. https://www.cnbc.com/2020/11/23/covid-vaccine-cdc-should-warn-people-the-side-effects-from-shots-wont-be-walk-in-the-park-.html
    2. https://finance.yahoo.com/news/feeling-sick-getting-flu-shot-150519027.html

    COVID-19: How to protect yourself

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    To slow the spread of COVID19, CDC recommends that people wear masks in public settings when around people not living in their household, especially when other social distancing measures are difficult to maintain.

    Learn more: bit.ly/30QOzQF
     

    Face masks are the most important, powerful tool the country has to combat the COVID19 pandemic. “We have clear scientific evidence that face masks work”, said Dr. Redfield, Director of CDC. “So please wear one to protect yourself, your family, your community, and your nation.”

    COVID19 cases are rising nationwide. Case rates in the last 7 days were highest in the Midwest. This Thanksgiving, protect yourself and loved ones:

    • Avoid Travel.
    • Gather virtually or outdoors.
    • Wear a mask.
    • Stay 6 feet from others.
    • Wash hands.

     

    References:

    1. https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/about-face-coverings.html

    Stay Thanksgiving Safe

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    “Nothing in life is to be feared; it is only to be understood. Now is the time to understand more, so that we may fear less.” — Marie Curie

    CDC and other federal, state and local public health officials strongly advise Americans to avoid Thanksgiving holiday travel and gatherings. They warn of increase risk of spreading COVID-19.

    “The tragedy that could happen is that one of your family members is coming to this family gathering and they could end up severely ill, hospitalized or dying. And we don’t want that to happen,” Dr. Henry Walke, the CDC’s COVID-19 incident manager said. “These times are tough, it’s been a long outbreak, almost 11 months, and we understand people are tired.”

    Yet, many Americans are ignoring the warnings against travel during the Thanksgiving period. While the number of Americans traveling by air over the past several days was down dramatically from the same time last year, many pressed ahead with their holiday plans amid skyrocketing hospitalizations and confirmed infections across the U.S. Essentially, many Americans have grown weary of more than eight months of social distancing and determined to spend time with loved ones.

    If you decide to travel or gather, there are a few Thanksgiving gathering safety tips you can take to manage risk to yourself and others. The CDC recommends:

    • Bringing your own food, drinks, plates, cups and utensils
    • Avoiding passing by areas where food is being prepared, such as the kitchen
    • Using single-use options, like salad dressing and condiment packets
    • Using disposable items like food containers, plates and utensils.

     

    Attitude of Gratitude

    During the current COVID-19 pandemic, it’s tough to take a moment to express how thankful and to express gratitude you are for life’s many blessings. All too often, there are never enough minutes in the day for all of your family obligations. And this past year, you’ve had more than your fair share of stress and challenges created by the pandemic and lockdowns.

    “Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.” Ralph Waldo Emerson

    References:

    1. https://www.usatoday.com/story/travel/news/2020/11/19/holiday-travel-cdc-recommends-americans-dont-travel-thanksgiving/3779090001/

    COVID-19 Fatigue Feeds Market’s Rise | Forbes

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    Managing risk should remain a key in life and in investing.

    There is very little that is typical about Thanksgiving 2020. The CDC and other U.S. public health experts requested that Americans avoid traveling, opening your home to people outside of your immediate family and hosting large gatherings on Thanksgiving.  

    Dr. Henry Walke, the Centers for Disease Control and Prevention (CDC) Covid-19 incident manager, said during the press briefing, “Right now, especially as we’re seeing this sort of exponential growth in cases, and the opportunity to translocate disease or infection from one part of the country to another, it leads to our recommendation to avoid travel at this time.”   

    Yet, a lot of Americans aren’t heeding the warnings and recommendations of public health experts. In Florida, for example, popular restaurants and bars were packed with customers and had wait times for a table exceeding thirty minutes. Moreover, AAA projects that 50 million Americans will be traveling for Thanksgiving.

    https://twitter.com/i/events/1330235471012667392?s=21

    The surge of COVID-19 infections, hospitalizations and projected rise in related deaths combined with adverse economy effects is just the “right” condition for creating a double dip recession and bear market.

    Additionally, the dips could be fast and outsized because the surge is widespread and exponential. Moreover, it is occurring at a time of pervasive disregard for COVID-19 and stock market risks.

    COVID-19 resurgence

    During this COVID-19 pandemic and stock market runup, many people have been blaming “COVID-19 fatigue” for the reason they refuse to stand safely on the sidelines in safer assets and watch others ignore risks of a double dip recession and bear market, and ignoring warnings of exponential Coronavirus resurgence.

    There are “a confluence of troubling issues, challenging uncertainties and destructive possibilities that descend on the economy and financial markets”, according to Forbes.

    Focus on reality and risk

    The incoming economic data in the US suggests that the US may be in jeopardy of experiencing a double dip recession because of the latest Covid-19 resurgence. Moreover, the data also indicates that there is no healthcare – economy trade-off.

    Unemployment

    Recessions produce outsized unemployment with many unable to find work for over over six months – a reality that is apparenty present now.

    Consumer sentiment and spending

    Consumer spending is equivalent to about two-thirds of the GDP. It is especially dependent on both consumer income and consumer sentiment. Increased unemployment naturally reduces both items.

    Consumer spending, like GDP rebounded partially, but could stagnate or even fall due to higher unemployment and lower income, reflected by the decline in sentiment.

    Hope for best, prepare for worst

    Widely expected new government stimulus and broadly administered vaccinations are the current rationales for hope.

    But risks remain. With the prevailing risk to the economy and markets, coupled with COVID-19 resurgence and uncertainty, it may be a wise move to play it safe.

    References:

    1. https://www.forbes.com/sites/johntobey/2020/11/23/covid-19s-fatigue-feeds-stock-markets-rise–both-are-unhealthy/?sh=5b0d20301518
    2. https://newsroom.aaa.com/2020/11/fewer-americans-traveling-this-thanksgiving-amid-pandemic/

    Invest for the Long Term

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    When the market is uncertain, following your long-term financial plan will be the best approach for growing your money and long-term investing success.

    Like a roller coaster ride, keeping up with the constant change in the stock market can be an intense experience. And, although those periods of market uncertainty can be unsettling, the good news is that investors who stay the course and continue investing tend to do better over time. It can be tempting to sell at a loss when markets are low, and some wait too long on the sidelines and miss a window of opportunity. If you’re concerned about investing at the right time, you could dollar cost average your investments, which is investing smaller amounts at regular intervals, as opposed to investing a single lump sum at one time. By spreading out your payments, you can take advantage of market corrections and discounted pricing without having to try to figure out the optimal time.  The key is to stay calm and stick to your long-term plans.

    Consider the Big Picture

    Sometimes, we forget that what’s happening in the market today is really just a snapshot in time. History has shown that even after a slump, the market recovers. Even better, given the lower stock prices, a down market could be a good time to add to your portfolio. You’ll likely be in a good position to take advantage of future gains, especially if you don’t plan to cash out your investments for years.

    Turn Off the Noise

    Resist the urge to make investment decisions fueled by emotion or the day’s headlines. Stay focused on your goals and how long you have to achieve them. Here are some ideas to help you follow or tweak your plan calmly:

    Assess your goals.

    Consider how long you have to achieve your goals. What do you hope to accomplish in 5, 10, 20 years? How long do you have until retirement? If your goals need to be tweaked or you need to cash out some investments sooner than planned, be sure to talk to a financial advisor.

    Review asset allocation.

    Review how much you have in stocks, bonds, ETFs and cash. Is your portfolio still a good fit based on your age, goals and risk tolerance? If not, rebalance it to stay on target.

    Start or continue to invest.

    Investing your money is the most reliable way to create wealth over time.

    If you’re new to the investing world, it’s time to get started and make your money work for you.  Your goal is to grow your money, and investing will yield higher returns than traditional savings options.

    Continue contributing to your future.

    Keep making regular contributions to your retirement plan. Prioritize these contributions as part of your monthly budget, so you’ll continue growing account balances without even thinking about it. And, keep in mind—participating in an employer-sponsored retirement plan or contributing to an IRA provides you certain tax and other advantages.

    Investing may appearing daunting, especially if you’ve never invested in stocks, mutual funds or bonds before. However, if you figure out how you want to invest, why you want to invest, how much money you should invest, and your risk tolerance, you’ll be well positioned to make smart decisions with your money that will serve you well for decades to come.

    Whether you prefer a do-it-yourself investor or prefer to seek assistance from an advisor, it’s important for you to develop good financial habits and for you to make sound choices.

    References:

    1. https://www.fool.com/investing/how-to-invest/
    2. https://www.navyfederal.org/resources/articles/life/investments.php?cmpid=em%7Cnl%7Cresources%7Carticles%7Carticles%7Clife%7Cinvestments%7C11/20/2020%7C31689%7CA%7Ccb4.4

    Holiday Season Health and Safety Precautions

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    U.S. states grapples with a resurgence of coronavirus infections and new lockdowns on local economies

    As Americans prepare to celebrate the holidays with family and friends, it’s important to take precautions to keep everyone safe. As you prepare for your Thanksgiving, it is also important that family and friends should consider their local numbers and rates of COVID-19 cases when deciding to host or attend a holiday celebration.

    Americans should consider safe alternatives to the traditional ways of celebrating. COVID-19 can easily pass from person to person through close contact and it is difficult to maintain a safe distance with high volume holiday season activities.

    During this holiday season, public health experts offer the following health and safety recommendations:

    Protecting Yourself from COVID-19 During Gatherings and Celebrations

    • Do not host or participate in any festivities if you have been diagnosed, exposed to, or awaiting results from a COVID-19 viral test.
    • Limit the number of attendees as much as possible.
    • Provide or encourage attendees to bring supplies to help you and others stay healthy (i.e. extra masks, hand sanitizer, and tissues).
    • All individuals should wash their hands or use an alcohol-based hand sanitizer frequently.
    • If someone feels ill during the holiday season, get tested for COVID-19 and avoid going out in public or being around at-risk individuals.
    • Older adults or persons with certain underlying medical conditions who are at increased risk of severe illness from COVID-19, or live or work with someone at increased risk of severe illness, should avoid in-person gatherings with people who do not live in their household.
    • Consider hosting an outdoor gathering rather than an indoor gathering.
    • Guests who have traveled from other areas or towns should distance themselves from people who are 65 or older and people of any age who have underlying health issues such as lung or heart disease.
    • Hosts entertaining at home should make sure frequently touched surfaces are cleaned and disinfected before and after gatherings.

    Holiday Travel

    • People who are sick should not travel—even if symptoms are mild, infection can spread to others.
    • When traveling always wear a mask to keep your nose and mouth covered when in public places.
    • Avoid busy eating areas, such as restaurants during high volume mealtimes, if you plan to eat out at a restaurant.
    • If serving any food, consider having one person serve all the food so that multiple people are not handling the serving utensils.
    • If you are traveling to another state on a commercial flight, wear a mask and social distance as much as possible. If you feel ill upon return, get tested for COVID-19 as soon as possible.

    STAY SAFE!!!

    References:

    1. http://www.floridahealth.gov/newsroom/2020/11/111920-safe-and-healthy-holiday-season.pr.html