We give you eight reasons why you need to work out before your day officially begins

Some people will tell you that it makes absolutely no difference what time of day you work out at. They say that the result is the same whether you train at 7 am or 7 pm. Yet, fitness experts stress on the benefits of training first thing in the morning. Apart from building consistency and preventing you from waiting for your dumbbells, here are eight reasons why the early bird gets the worm.

Kickstarts your metabolism
Training in the AM hours also jump-starts your metabolism and helps keep it elevated for hours. In this way, your increased metabolism will be working — and burning more calories — while you are, instead of when your body is at rest. If you sit at a desk all day, you know that this is reason enough to get your engine running as soon as possible.

Gifts you energy
Exercising in the morning energises you for the day. So, if the weather and accumulated fatigue have you feeling less than active lately, you might want to try hitting the gym first thing in the morning. Doing so will release endorphins and other hormones to give you a much-appreciated boost that often lasts all day.

Clears your mind
Studies have also shown that exercise significantly increases mental acuity. Training early helps clear your head and put you in a healthy frame of mind. Working out before your day officially begins allows you to start each day with a fresh perspective as you destroy the stresses of the previous day with a bench-press or a run on the treadmill. This will help you reduce the chances of getting upset during the course of your new day.

Regulates your appetite
Many people find that morning exercise has a tendency to regulate appetite for the rest of the day. Not only do such people eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. You will discover that your meal times will get regularised and you don't experience as many cravings and serious dips in energy levels, which will deter binge eating.

Increases mental awareness
You may have noticed that you feel more alert and ready to take on whatever challenge life throws your way after a good workout. If you train before your day begins, you'll be better equipped to deal with the battles presented to you at work. In fact, working out increases your mental acuity for four to 10 hours after exercise. This is due, in part, to the increased flow of oxygen-rich blood to the brain.

Increases discipline
Exercising in the morning gives you that gratifying feeling of knowing you've done something disciplined and good for you. It takes a great deal of motivation to get of bed, much more if you need to get to the gym. However, including that habit and finding the courage to get to the gym can drastically improve the quality of your life. Before you know it, the discipline it takes to work out every morning will spill over into other areas of your life and you'll be as driven in your cabin as you are on the elliptical machine.

Sleep better
Working out regularly results in better sleeping patterns and snooze quality. Your body will tell you that it's time for bed, but knowing that you have to get up to train the next morning will also help you hit the bed at a decent hour. It is difficult to build mass and improve your cardio if you don't rest properly.

Improves your diet
Exercising before eating could shock your system and it will usually throw your body into a catabolic state (where your body burns muscle for energy). Have a lowcalorie snack, such as an apple or some yogurt, about 30 minutes to an hour before you train. The snack will give you the energy you need for your training and it will burn off quickly. You'll crave better foods, and you won't want to waste the hard work that you put in by choosing cheeseburger over a healthy snack like a veg salad sandwich.

Surprising ways to a healthy heart

You've been told to cut down on junk fare and exercise regularly. But there are surprising ways to ensure your heart and blood vessels function fine

So you're aware of the standard ways of lowering your risk of heart disease and stroke: quit smoking, shed those extra kilos, exercise, lower your blood pressure and cholesterol. But recent studies suggest some possible preventive measures that are not quite common. Here are five surprising ways to keep your heart and blood vessels healthy.

Have dark chocolate 
A number of studies suggest that eating dark chocolate decreases your risk of cardiovascular disease and stroke.

Another study found that those who eat small amounts of dark chocolate, had lower levels of a protein in their blood that is associated with inflammation. Other research suggests chocolate consumption may lower blood pressure, help prevent formation of artery plaque and improve blood flow. The benefits from chocolate may come from flavonoids, compounds in chocolate thought to help protect cells against damage. They are present in higher amounts in dark chocolate. Another study found that dark chocolate helps to inhibit an enzyme known as ACE, which is involved in regulating blood flow.

Stay away from traffic 
According to a recent study that found an association between traffic noise and risk of stroke, the sound of horns, and noisy trucks may take a toll on your blood vessels. Besides, the exposure to loud noise may increase the body's stress hormone levels, and increase blood pressure, which might contribute to the uptick in stroke risk.

Get enough sleep
Getting too little or too much sleep may increase the risk of heart disease and stroke. The results showed that those who slept six or fewer hours per night had a 48 per cent higher risk of developing or dying from heart disease, and a 15 per cent higher risk of developing or dying from stroke, than those who slept seven or eight hours per night. Too little shut eye may increase blood pressure and cholesterol, and put people at risk for obesity and Type 2 diabetes. But the study showed getting too much sleep was bad for the heart as well. Those who slept nine or more hours had a 41 per cent higher risk of developing and dying of heart disease than those who slept seven or eight hours.

Eat blueberries 
Anthocyanins, found in foods such as blueberries, orange juice and eggplant are antioxidants. In a study, those who ate at least one serving of blueberries per week were 10 per cent less likely than those who ate no blueberries to develop high blood pressure. The researchers analysed the diets of 134,000 women and 47,000 men over a 14-year period. They studied to see how much anthocyanin, the subjects consumed.

The study participants who had the highest amount of anthocyanins in their diets had an eight per cent lower risk of high blood pressure than those who ate the least amount of anthocyanins. This does not mean you opt for blueberry cakes.

Beware of the fizz
A recent study found, consuming diet sodas may increase your risk of stroke. The study, found that those who drank diet soda every day had a 48 per cent higher risk of stroke and heart attack than those who did not drink any soda at all. The results held true even after the researchers accounted for factors that might influence heart disease and stroke risks, such as whether or not the patient had metabolic syndrome or a history of heart disease. However, the researchers cautioned, the study only showed an association, and not a cause-effect link.

Want to Boost Brain Power ? Watch Activity videos : Neurologists

NEW YORK: Watching activity videos before carrying simple tasks may boost the brain's plasticity and increase motor skills, shows research. 

Brain plasticity is the brain's ability to flex and adapt, allowing for better learning. 

The brain loses plasticity as it ages. 

"The study lends that even as an adult, your brain is able to better learn skills just by watching the activity take place. With a dramatic increase of videos available through mobile phones, computers, and other newer technology, this topic should be the focus of more research," explained Paolo Preziosa from San Raffaele Hospital in Milan, Italy. 

The results might also contribute to reducing disability and improving quality of those who are impaired or who are undergoing physical rehabilitation. 

The researchers put 36 right-handed healthy adults in 40-minute training sessions five times a week for two weeks. 

Half the group watched videos of a specific task, such as writing with a pen, cutting with scissors or handling coins, then were asked to complete the task themselves. 

The other half watched videos of landscapes and then were asked to complete the same tasks. 

The groups were tested for strength and hand skills and also underwent 3-D MRI brain scans. 

The researchers found that the group who completed the training along with watching the activity videos had 11 times greater improvement of motor skill abilities - mainly in terms of strength - compared to those who watched the landscape videos. 

The detailed study is scheduled to be presented at the American Academy of Neurology's 66th Annual Meeting in Philadelphia April 26-May 3.