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Have you already made a promise to yourself to start going to the gym / pool / running in the stadium, etc. right after Christmas? Or maybe from next Monday/month? If you keep your promise to yourself, then you are a great fellow, because movement is life. If you only have enough for a couple of weeks or periodically visit the thought of quitting all this shit and not torturing yourself, then we at Bemorepanda can help you raise your fallen morale.

If you want to be healthy: facts about the benefits of physical activity, supported by research

You just lack motivation. And not like: “Oh, you need to get in shape a little, otherwise your jeans don’t fasten,” but a serious one, when you really understand why you need all these workouts. And the main reason why this is necessary is the health benefits. It doesn’t even matter what you do, just walk or swim, the main thing is that physical activity becomes the norm of your life. Then you will certainly feel a change for the better both in general well-being, and in mood, and in appearance.

So we've rounded up some motivating, research-backed facts about the benefits of fitness that we hope will get you on the right path to a healthy lifestyle (and even improve your sex life).

1. Exercising just one hour a day can make a big difference.

  53 scientific facts that will expand your knowledge about fitness and sports

The study compared people who exercise for less than 30 minutes a week with those who exercise about seven hours a week. The results showed that the latter group had a 40% lower risk of premature death.

Moreover, the benefits of physical activity are clearly seen in both adults and children. Through exercise, you can reduce weight, as well as reduce the risk of developing various diseases, strengthen bones and muscles, improve the quality of life, including those with chronic diseases and disabilities.

But for all the benefits of physical activity, it is necessary to remember about proper nutrition: all your efforts can go to waste if you eat everything in a row and in unlimited quantities.

2. Regular exercise can improve sleep

  53 scientific facts that will expand your knowledge about fitness and sports

Many people find that exercising helps them sleep better. Notably, people who engage in moderate to vigorous exercise sleep better because it reduces the time it takes them to fall asleep and reduces the time they spend awake in bed at night. Physical activity can also reduce daytime fatigue and, in some people, the need for sleeping pills.

Physical activity has long been associated with improved sleep, and evidence is accumulating about the effectiveness of exercise as a non-pharmacological treatment option for sleep disorders. However, recent studies have shown that poor sleep may contribute to reduced levels of physical activity.

Thus, there is a strong relationship between physical activity and sleep.

3. 30% of adults report reduced stress levels after exercise

  53 scientific facts that will expand your knowledge about fitness and sports

In the survey, 53% of adults reported feeling good, 35% said they were in a good mood, and 30% said they felt less stressed after exercising.

This means that exercise is a healthy and reasonably effective non-drug tool for relieving stress, reducing depression, and improving cognitive function.

4. Couples who work out together are more likely to stay in a relationship

  53 scientific facts that will expand your knowledge about fitness and sports

According to research, couples who work out or participate in sports together report higher levels of overall relationship satisfaction and even greater feelings of love for their partner. In addition, such a pastime allows you to once again be with your loved one, which is important, given the workload and busy schedules of modern people.

5. Stretching Before You Run Can Reduce Your Endurance

  53 scientific facts that will expand your knowledge about fitness and sports

The vast majority of people warm up before a run to relax their muscles and prevent injury. According to a recent study, this may not be the best solution. In a test involving experienced runners, those who did static stretching before exercise expended more energy and had lower endurance. Apparently, the best way to relax your joints and muscles without compromising your endurance is to walk lightly.

Studies have shown that this decrease in performance is associated with greater stress relaxation of muscle tissue, which leads to a decrease in musculotendinous stiffness and strength.

6. Swimming is a great form of exercise because it includes both cardio and strength training.

  53 scientific facts that will expand your knowledge about fitness and sports

Basically, swimming is a full-body workout. Just 20 minutes in water can burn over 250 calories, almost as many (if not more) than running. Every muscle fiber in your body, from your core to your limbs, is activated while you swim.

No other activity requires such a load on the upper and lower body, but at the same time does not harm the joints. In addition, the anaerobic nature of this sport immediately increases the heart rate, which makes the muscles, including the heart, work more efficiently. Swimming is also a great way to deal with stress.

But if for some reason swimming is not your sport, you can consider water aerobics as an alternative. Firstly, water aerobics classes are not held at depth. And secondly, the exercises are mostly performed in an upright position without swimming or with minimal swimming. This is a great type of strength training.

7. The average person burns about 50 calories every hour while sleeping, and physically fit people burn even more.

  53 scientific facts that will expand your knowledge about fitness and sports

Our body continues to use energy while we sleep, as this is the time for the body to heal and replenish. It is estimated that the average person burns approximately 50 calories per hour.

However, the exact number depends on the basal metabolic rate, or BMR (Basic Metabolism, excluding physical activity. In other words, this is the amount of energy needed to maintain basic bodily functions at rest, such as regulating body temperature, maintaining a heartbeat and breathing) person. Since more muscle volume increases BMR, people who exercise regularly burn even more calories than average.

Some people have a higher BMR than others (although this is not usually the cause of obesity or thinness). And BMR can change over time; it may speed up when you are sick or if you gain muscle mass, or it may slow down with age or when you lose weight. In fact, a slowing metabolic rate is one of the reasons dieters find it so difficult to continue to lose weight or tend to gain back the weight they have lost. Certain medical conditions (such as thyroid disorders) and medications can also affect BMR.

By the way, if you want to burn more calories without training, change your daily routine to include more physical activity. For example:

  • Take the stairs instead of the elevator or escalator;
  • Park at the far end of the parking lot so that you can walk farther to your destination;
  • Use the toilet at the far end of the office, not the one closest to you;
  • Take regular breaks during work to stretch and walk;
  • While on the phone, lift light weights or walk back and forth;
  • Walk faster than usual;
  • Instead of sitting somewhere with a colleague or friend, take a walk with him;
  • Choose a document printer that is not near your desktop;
  • Consider using a desk for standing work.

8. Single people exercise more than married people.

  53 scientific facts that will expand your knowledge about fitness and sports

More than 13,000 married Americans exercised about half as much per week as unmarried men, according to the survey. Married women exercised less than unmarried women, though not by as much of a difference.

9. It takes 6-8 weeks for the body to adapt to a training program.

  53 scientific facts that will expand your knowledge about fitness and sports

The key to developing an effective exercise program is variety. Changing your workouts can at least keep you from getting bored and keep you motivated to exercise. Diversity also provides significant physiological benefits.

In just six to eight weeks, your body can adjust to a repetitive exercise program. According to University of Florida researchers, people who changed their workouts every few weeks felt more satisfied and motivated.

10. Dancing is a great alternative to working out.

  53 scientific facts that will expand your knowledge about fitness and sports

The best exercise is the one you can inspire yourself to do. Dancing makes staying active easier and more fun. In addition, it also strengthens the cardiovascular system, like jogging or cycling.

In addition to being a great way to improve your fitness and health as it develops strength, flexibility, coordination and balance to varying degrees, it is also great for developing social skills, thereby improving your mental health, and this is something you can do from an early age. age and even after retirement.

11. Exercise can be therapy for those suffering from depression.

  53 scientific facts that will expand your knowledge about fitness and sports

Antidepressants are often used to treat depression (one in ten people in the United States, for example). But drugs are not the only option. According to research, exercise has also proven to be therapeutic. Activities that have a beneficial effect on a person with depression include walking, jogging, as well as strength training, exercises aimed at relaxation, increasing coordination and flexibility.

Age, ability, ethnicity, body shape, or size don't matter when it comes to the health benefits of physical activity. Any person who spends less time sitting and instead engages in moderate-to-intense exercise will benefit from it, even if the benefits are not obvious or not immediately apparent.

Few lifestyle choices have the same impact on your health as physical activity.

13. Even 10 minutes of exercise will help you become healthier and leaner.

  53 scientific facts that will expand your knowledge about fitness and sports

Compared to controls, overweight or obese women, who are usually sedentary, improved their cardiovascular health by walking just 10-15 minutes each day.

In a separate study of sedentary men, cycling for 10 minutes at a moderate pace followed by 1 minute at a high intensity was found to have the same effect on their oxygen uptake as the group who Worked out for 50 minutes at a moderate pace.

After the 12-week study, both groups had similar fitness scores and outperformed the control group. These results support the idea that even short exercise can improve your health, especially if you're not already active.

14. Regular strength training increases the number of calories burned throughout the day.

  53 scientific facts that will expand your knowledge about fitness and sports

Studies examining the exact calorie expenditure in muscle versus fat are rare because getting accurate measurements would be difficult. However, one study found that muscle accounts for about 20% of the total calories you burn daily, while fat accounts for only 5%.

According to another study that examined sedentary adult women, resistance exercise increased their basal metabolic rate (BMR) for up to 48 hours.

15. Music can improve your training performance.

  53 scientific facts that will expand your knowledge about fitness and sports

The body of research on the use of music during exercise has grown significantly over the past decade, helping psychologists better understand why exercise and music are such a powerful combination for many people.

Music improves mood, reduces perceived effort, increases stamina, distracts attention from pain and fatigue, and can even stimulate metabolic efficiency. People run or ride further and swim faster while listening to music - often without even realizing it. In fact, research has shown that runners who listened to upbeat music throughout their run completed it faster than those who didn't.

16. Women tend to burn more fat during a workout, while men burn more after a workout.

  53 scientific facts that will expand your knowledge about fitness and sports

Research shows that there is a difference in how men and women burn fat. In one study in which participants ran on a treadmill for 90 minutes at 63 percent of their maximum speed, women were found to burn much more fat than men.

This indicates that women use muscle fat stores for energy more efficiently than men.

17. Exercise can greatly improve your sex life.

  53 scientific facts that will expand your knowledge about fitness and sports

Physical exercise increases testosterone levels, therefore increasing libido and improving athletic performance, which leads to greater endurance and can ultimately lead to significant improvements in sex life.

Other than that, sex itself is a great form of exercise. According to research, during sex, men burn approximately 4.2 calories every minute, or an average of 101 calories, while women burn 3.2 calories every minute, or an average of 69 calories.

18. You use approximately 200 muscles when you take one step.

  53 scientific facts that will expand your knowledge about fitness and sports

200 muscles coordinate to lift your leg, move it forward, and then lower it with every step you take. The muscular system, which consists of more than 650 muscles and covers the entire body, is responsible for thousands of bodily functions, thanks to which we blink, smile, run, jump and stand up straight.

19. Dehydration impairs your physical performance.

  53 scientific facts that will expand your knowledge about fitness and sports

The body needs water to function. Your body temperature, blood flow and muscle contractions are all controlled by it. All of these are critical to an effective workout. If you exercise without drinking enough water, you will get tired faster and achieve worse results.

20. An active lifestyle can reduce the risk of cancer.

  53 scientific facts that will expand your knowledge about fitness and sports

Exercise promotes hormonal balance and healthy weight management. Therefore, those who exercise regularly have a lower risk of developing multiple types of cancer.

According to cancer research, increased physical activity is associated with a lower risk of several types of cancer, including breast, prostate, colon, endometrial, and possibly pancreatic cancer.

21. Endorphins released during exercise provide a burst of energy

  53 scientific facts that will expand your knowledge about fitness and sports

You may think that you will feel more exhausted after your workout. Physically, this is often the case, but anyone who has ever experienced a "runner's high" will attest that it also gives you a boost of energy. This post-workout bliss is due to endorphins, brain chemicals that reduce the perception of pain and increase good emotions.

22. Type 2 diabetes can be prevented and controlled with regular exercise and a healthy diet.

  53 scientific facts that will expand your knowledge about fitness and sports

Regular physical activity has been found to improve blood glucose control, may prevent or delay the development of type 2 diabetes (by 58% in high-risk groups), and have positive effects on lipid levels, blood pressure, cardiovascular health, mortality, and quality of life. life.

23. Just doing crunches won't shrink your belly.

  53 scientific facts that will expand your knowledge about fitness and sports

Ab exercises can help you appear leaner by strengthening your core muscles. However, basic exercises alone will not get rid of stubborn belly fat. According to research, cardiovascular-boosting activities such as brisk walking, running, and cycling for 20-40 minutes daily can help you lose weight at the waist.

For reference: There are two types of fat in our body - subcutaneous and visceral. Subcutaneous fat is located just under the skin and can be grasped with the hand. Abdominal fat is called visceral fat and is found deeper in the abdomen. Visceral fat, which envelops the abdominal organs, has a direct impact on health. For example, it can negatively affect how the body responds to insulin, causing blood sugar and insulin levels to rise. It can also cause high cholesterol and heart disease. That is why what is around your waist is more important than the numbers that the scale shows.

And while you can't control your genetic make-up, which can contribute to excess fat, you can control what you eat and how much you move. A combination of diet and exercise will help keep belly fat to a minimum.

24. Gardening is a medium-intensity activity.

  53 scientific facts that will expand your knowledge about fitness and sports

It is a mistake to think that lifting weights is the only way to build muscle. In fact, there are many different ways to increase strength without lifting weights. One of them is gardening. The Centers for Disease Control and Prevention considers gardening a medium-intensity activity. In fact, just 30-45 minutes spent in the garden can burn up to 300 calories.

And, of course, do not forget that gardening is good for mental health.

Thus, one of the therapies aimed at treating the whole person and well studied in surveys and randomized trials is the so-called green space care, or therapy using plants and gardening. Several trials have shown positive effects on mood and mental health from simply observing nature or even images of natural scenes. In a Japanese study, plant contemplation altered EEG recordings and reduced stress, fear, anger, and sadness, as well as reduced blood pressure, heart rate, and muscle tension.

What's more, in a groundbreaking randomized trial by environmental psychologist Roger Ulrich, plant and tree species from recovery rooms improved patients' mood, reduced analgesic use, surgical complications, and length of hospital stay.

25. Scheduling rest days gives your body the time it needs to recover and improve.

  53 scientific facts that will expand your knowledge about fitness and sports

Just as important as exercising is knowing when to rest. Excessive exercise can lead to injury, fatigue, and depression. In some cases, certain physical injuries can remain for life.

In addition, the American Council on Exercise (ACE) states that depriving the body of rest can lead to inadequate levels of muscle glycogen. The body may begin to use proteins for fuel due to this depletion, which reduces the amount of protein available to support muscle growth and recovery.

In addition, do not forget that exercise is a physical load placed on the body. The type of exercises and their number determine the specific changes that will occur in it. For exercise to have the maximum effect and bring about the desired changes, the type of exercise and intensity level must be changed regularly.

Alternating low, medium, and high intensity workouts, known as periodization, provides different methods for structuring your workout.

Perhaps the most important component of periodization is proper rest and recovery time between hard or high-intensity workouts.

26. Parents who exercise regularly set a good example for their children.

  53 scientific facts that will expand your knowledge about fitness and sports

Being active is one of the best ways for parents to get their kids to play sports. According to the study, children of active parents were 5.8 times more likely to be active than children of inactive parents.

27. Eat Protein Before Your Workout to Maximize Muscle Gain

  53 scientific facts that will expand your knowledge about fitness and sports

Numerous studies have shown that pre-workout protein intake can improve athletic performance. In one study, protein intake (alone or with carbohydrates) before exercise was found to improve muscle protein synthesis.

Another small study found that taking 25 grams of whey protein before exercise increased whole-body anabolism, or muscle growth, compared to taking a placebo.

28. People who exercise regularly have higher levels of vitamin D

  53 scientific facts that will expand your knowledge about fitness and sports

According to researchers at the Harvard School of Public Health (HSPH), those who actively exercise have higher levels of vitamin D and HDL (good) cholesterol. Probably the reason is that they are more on the street. People who exercise often spend more time outdoors in the sun, thereby increasing their vitamin D levels.

29. Half of newbies leave the gym in the first six months.

  53 scientific facts that will expand your knowledge about fitness and sports

According to a 2019 IHRSA report, among those who started going to the gym during the New Year holidays, 4% stopped going to the gym by the end of January, 14% by the end of February, and 50% within the next six months.

30. Regular exercise can help reduce anxiety symptoms.

  53 scientific facts that will expand your knowledge about fitness and sports

According to an extensive study of over 200,000 skiers, physical activity halved the likelihood of long-term clinical anxiety. Although the Swedish study focused on skiing, the researchers concluded that almost any cardiovascular exercise can help protect us from excessive stress and fear.

31. People spend hundreds of millions of dollars every year buying gym memberships and end up not going to them.

  53 scientific facts that will expand your knowledge about fitness and sports

In 2022, about 6.1 million Americans lost $397 million due to gym memberships, according to a recent poll. Of those who attended classes, 7.4% did so only once a month or less.

32. Only one in five children in the world gets enough exercise.

  53 scientific facts that will expand your knowledge about fitness and sports

The first such study showed that four out of five adolescents aged 11 to 17 worldwide do not exercise enough. A survey in 146 countries (with the exception of four) showed that boys are more active than girls. Compared to 78% of boys, a staggering 85% of girls are not physically active enough.

33. Teens who play sports reduce their risk of developing a brain tumor by a third compared to those who don't.

  53 scientific facts that will expand your knowledge about fitness and sports

Nearly 80% of brain and central nervous system tumors are gliomas, the most common type of brain cancer. Although the origin of glioma is poorly understood, some evidence points to the possibility that exposure at an early age may contribute to the development of the disease. Childhood and adolescence are periods of rapid brain development, which can make it more receptive during these years to environmental influences.

34. Men have two-thirds more muscle mass than women.

  53 scientific facts that will expand your knowledge about fitness and sports

Women often have less total muscle mass than men in absolute and relative terms. Differences in lean body mass between the sexes first appear sometime around puberty and persist for the rest of your life.

And while long-term strength training increases muscle mass in both sexes regardless of age, men who engage in intense strength training can develop total muscle mass more than twice as much as women.

35. Men and women store fat differently.

  53 scientific facts that will expand your knowledge about fitness and sports

Girls gain weight almost twice as fast as boys during a growth spurt during adolescence, characterized by increasing numbers of fat cells. Fat is mainly present in the gluteofemoral region, including the pelvis, buttocks and thighs, and also in the breasts. Changes in female hormone levels are primarily responsible for this overall increase in body fat, especially sex-specific fat.

36. Regular physical activity can lower high blood pressure.

  53 scientific facts that will expand your knowledge about fitness and sports

Studies show that sweating can lead to lower blood pressure hours after intense exercise.

There is also strong evidence that this type of exercise lowers blood pressure by about 4 mmHg. However, the drop in blood pressure after exercise is usually temporary unless you exercise regularly.

37. Regular exercise can help reduce the size of fat cells.

  53 scientific facts that will expand your knowledge about fitness and sports

Because the components of one cell type and another are different, fat cells cannot transform into muscle cells. However, your muscles get bigger when you exercise, and the energy you expend during exercise leads to a reduction in fat cells. Therefore, regular exercise can lead to an overall reduction in adipose tissue mass.

38. Only 11% of people who lose weight manage to maintain weight through diet alone.

  53 scientific facts that will expand your knowledge about fitness and sports

According to the National Weight Management Registry, 89% of people who combine diet and exercise can maintain weight loss for more than a year.

But is it possible to achieve what you want using only one of these tools? Many people choose the easier path, which they think is diet. But given how poor the statistics are on long-term weight loss through diets, you need to consider a combination of both. Typically, only a tiny percentage of dieters successfully maintain weight, and weight cycling is very common. Typically, one-third of the weight lost is regained within one year, and almost all of the weight is regained within three to five years.

39. Muscle mass decreases by about 3-8% every decade after age 30

  53 scientific facts that will expand your knowledge about fitness and sports

Sarcopenia, the involuntary loss of muscle mass, strength and function, is one of the most visible symptoms of aging. After age 30, muscle mass decreases by about 3-8% every decade. After 60 years, the rate of decline is even higher.

40. There is about a 40% difference in calories burned when running and walking the same distance.

  53 scientific facts that will expand your knowledge about fitness and sports

Walking and running burn about the same number of calories at the same pace. However, most people can run at least twice the speed of walking.

According to a Harvard study, a 155-pound (70.3 kg) person running 9 minutes per mile (1.6 km, a very common training pace) burns approximately 122 calories per mile. 85 calories burned per mile by the same person jogging fast at 17 minutes per mile. According to this information, running burns about 40% more calories than walking.

41. Core includes any muscles that attach to the pelvis, spine, and ribs.

  53 scientific facts that will expand your knowledge about fitness and sports

Core training is often associated with working out its most prominent part: the abs. However, the "core" includes several muscle groups, not just one. Core training can do more for you than just abs (although that's a nice bonus); it can also increase your body's overall strength, power, and athleticism and reduce your chance of injury. According to Sports MD, up to 35 separate muscle groups connect to the pelvis from the spine and hip to make up the core.

42. Exercise is important from a young age.

  53 scientific facts that will expand your knowledge about fitness and sports

According to research, sedentary children are more likely to become sedentary adults, which increases the likelihood of young people developing serious diseases such as cancer and heart disease. This is why it is so important to encourage good physical fitness and activity from an early age.

43. Weightlifting usually does not lead to weight gain in women.

  53 scientific facts that will expand your knowledge about fitness and sports

The idea that lifting heavy weights will result in a powerful physique is a widespread myth, especially among women. Weightlifting does promote muscle hypertrophy, which leads to size gains.

However, it is not true that this leads to a "cumbersome" appearance. The hormonal profile of women is different from that of men; thus, they will not be able to gain weight like men. In men, testosterone levels are higher, which promotes muscle growth. Fortunately and unfortunately, women's hormonal background does not allow them to lose all the desired fat as quickly as men, although if they can tone themselves without becoming bulky.

44. Only a third of adults follow the weekly minimum recommendations for physical activity.

  53 scientific facts that will expand your knowledge about fitness and sports

For example, to make matters worse, less than 5% of US adults are physically active for at least 30 minutes every day, and about one in four are not active at all. All things considered, more than 80% of people do not follow recommendations for aerobic and strength training.

45. Sitting and smoking are not the same thing, but both are harmful

  53 scientific facts that will expand your knowledge about fitness and sports

This famous saying was based on a 2010 study that showed that those who sat for more than six hours a day had a higher mortality rate.

The risk of chronic diseases can be increased if you lead an extremely sedentary lifestyle, but not as much as if you smoke. It also matters what you do when you sit. Working at a computer, as opposed to simply watching TV, is a pleasure.

46. Regular exercise strengthens the muscles necessary for the proper functioning of the heart and cardiovascular system.

  53 scientific facts that will expand your knowledge about fitness and sports

Physical activity is an important aspect of a healthy heart. In addition to strengthening heart muscle and controlling weight, it is one of the best ways to protect arteries from damage caused by excess cholesterol, high blood sugar, and high blood pressure, which can cause a heart attack or stroke.

47. People who work out with a partner are more likely to stick to their fitness regimen.

  53 scientific facts that will expand your knowledge about fitness and sports

Need some extra motivation to get started? Consider bringing in a partner. There are many ways to train with friends and other workout enthusiasts in person or online. And research shows that social support can actually improve your workout results. Just being around friends who play sports can inspire you to stay active.

48. It takes 8-12 weeks of a training regimen before you start to notice measurable changes in your body.

  53 scientific facts that will expand your knowledge about fitness and sports

While a person's genetics and fitness level greatly influence how quickly a person notices benefits from exercise, most people see first improvements within four to six weeks, with actual results eight to twelve. Also, no two people approach exercise with the same intentions, so the typical timeframe in which any type of effect can be seen (8 to 12 weeks) is quite flexible.

49. Optimal fitness requires a balanced exercise program that includes cardio, strength training and flexibility exercises.

  53 scientific facts that will expand your knowledge about fitness and sports

These three types of exercise have different positive effects on health and longevity. Aerobic exercise raises your heart rate and oxygenates your body, which is good for your heart and brain. Strength training increases muscle mass, which helps burn fat. They also support cognitive function. Flexibility is essential to easily carry out everyday tasks.

50. Goal setting has been proven to help you stick to your workout program.

  53 scientific facts that will expand your knowledge about fitness and sports

It is incredibly effective to have a process goal instead of a result goal. So, instead of phrasing it like "I want to lose 10 pounds (4.5 kg)", it would be much more useful to set a goal like "I want to exercise four times a week."

51. People aged 18-44 are most often involved in sports

  53 scientific facts that will expand your knowledge about fitness and sports

According to the study, people between the ages of 18 and 44 are most likely to play sports. 59.7% of people aged 18 to 44 reported exercising at least three times a week for at least 30 minutes.

52. Studies have shown that fitness influencers influence the health behavior of young women

  53 scientific facts that will expand your knowledge about fitness and sports

Due to their popularity and huge user base, social media has quickly become one of the most important communication channels in the healthcare industry. Numerous studies have examined the use of social media for interventions to change the health habits of various user groups.

A study involving Polish women aged 18 to 35 found that fitness websites play a potentially important role in promoting a healthy lifestyle.

53. Aerobic exercise is linked to better memory

  53 scientific facts that will expand your knowledge about fitness and sports

The volume of the hippocampus in your brain increases as a result of aerobic exercise. According to a controlled study published in the British Journal of Sports Medicine, it may reduce cognitive impairment in older people at risk for dementia and Alzheimer's disease.

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An ordinary US citizen watches TV for more than four hours a day, and now almost every family owns a smart TV in the house, which reiterates the idea that television is an important part of a home. And they have a choice!


In the cable program, Americans can choose from no more, no less than 1,800 TV channels !! In recent years, the number of TV viewers has even decreased, preferring more interactive entertainment sources, such as online streaming from Netflix, but even so, the percentage of those who watch TV is still high.


Everyone loves TV shows, we watch them every time a new episode appears and we wait for a new season. Reddit collected the most discussed and watched TV shows in 2020. Bemorepanda also collected some information about each of them.


Most Popular Television Shows By Community Activity 


  • Reality TV: Big Brother, 90 Day Fiance, The Bachelor, Survivor, Rupaul’s Drag Race
  • Comedy: The Office, Rick and Morty, Community, BoJack Horseman, The Simpsons
  • Drama: The Sopranos, Game of Thrones, Better Call Saul, Grey’s Anatomy, Breaking Bad
  • Anime: One Piece; My Hero Academia; Naruto; JoJo’s Bizarre Adventure; Boruto
  • Sci-fi: Star Trek; Westworld; Doctor Who; The 100; Dark


1.Big Brother

Big Brother: All-Stars 2020 (Official Site) - Stream Live Feeds on CBS All  Access

"Big Brother" is a format of television reality contests created by Dutch producer John de Mol. The show in this format first appeared in 1999 on Dutch television, and later aired in most European countries, as well as in Argentina, Australia, South Africa and the United States. Participants in the show live in a purpose-built house, walled off from the outside world, while their actions are continuously monitored by television cameras and microphones. The name of the program comes from the 1984 novel by George Orwell.


2.90 Day Fiance

90 Day Fiance logo.jpg

90 Day Fiancé is an American reality television series on TLC that follows couples who have applied for or received a K-1 visa (available uniquely to foreign fiancés of U.S. citizens) and therefore have 90 days to marry each other. The purpose of the K-1 Visa is to allow time for the couple to make arrangements for and have a marriage ceremony, not to give the couple time to decide whether they will marry. Each couple has already signed documents stating that they have promised to marry, and given the signed documents to the US Immigration services.


3.The Bachelor

The Bachelor' Season 25 Premiere Date — Matt James | TVLine

The Bachelor is an American dating and relationship television series that debuted on March 25, 2002 on ABC. The show is hosted by Chris Harrison. In this show Bachelors try to find their love.



About Survivor: Winners at War on CBS All Access

Survivor is a television program belonging to the reality show genre. The format became very popular and was picked up by several television stations around the globe. Survivor is a contest show, in which a group of people are isolated in various wild places and compete with each other for money and other prizes. The show uses a gradual elimination, in each episode the contestants voting for the exclusion of one of them, until in the end there is only one contestant who wins the title of "Sole Survivor" and the corresponding cash prize. The format for this show was created in 1992 by Charlie Parsons and was first used in Sweden in 1997 for the "Robinson Expedition" show.


5.Rupaul’s Drag Race

RuPaul's Drag Race (season 9) - Wikipedia

In this Emmy Award-winning series hosted by RuPaul, America's most sickening queens compete in fashion and performance challenges in hopes of snatching the crown as the next drag superstar.


6.The Office

The Set Up - The Office US - YouTube

"The Office" is an American TV series based on the popular BBC TV series of the same name, winner of numerous Golden Globe, Emmy and Peabody Awards, filmed in the style of pseudo-documentary, and tells about the funny and sometimes touching life of employees of one office. Filmed by a shaking camera, it is a parody of modern office life in a reality documentary show about the life of the employees of the Dunder Mifflin paper supply company in Scranton, Pennsylvania.


7.Rick and Morty

Rick and Morty is getting a whopping 70 more episodes - The Verge

Rick and Morty is an American comedy, sci-fi animated series created by Justin Royland and Dan Harmon and produced as part of Cartoon Network's Adult Swim block. The series premiered in December 2013; The second season was released in 2015. On October 1, 2017, the third season ended, and in May 2018, 70 more episodes were announced with an undefined number of seasons. In May 2019, the release date of the fourth season was announced - November 2019. The first five episodes were released in November-December, the rest after the break, May 3-31, 2020. Also in May, it was announced that the series would be renewed for a fifth season (no specific dates). In June 2020, it became known that the first episode of the new season will be released on November 8.



Сообщество (телесериал) — Википедия

Community is an American comedy television series created by Dan Harmon about a group of students studying at Greendale Community College in Colorado. The show premiered on September 17, 2009 on NBC. The series follows a student community made up of school losers, newly divorced housewives, and seniors struggling to stay sober. The TV series has a lot of pop culture references, often parodying film and television, and playing around with cliches and tropes.


9.BoJack Horseman

BoJack Horseman is an American adult animated tragicomedy sitcom created by Raphael ... On September 20, 2019, Netflix renewed the show for its sixth and final season, and the series ended on January 31, 2020, with a total of 77 episodes.


10.The Simpsons

Why The Simpsons Is the Best TV Show Ever

The Simpsons is an American situational comedy animated series created by cartoonist and cartoonist Matt Groening for the Fox Broadcasting Company. The Simpsons, the longest animated series in American television history, has been in continuous production since 1989; in September 2020, the broadcast of the 32nd season of the series began.


The animated series satirically depicts the life of the Simpson family and other residents of the fictional town of Springfield, ridiculing many clichés and stereotypes, in particular - the lifestyle of the "average American", the peculiarities of world cultures in general, celebrities and even television and the Fox television channel. The series does not hesitate to touch upon such slippery issues as politics and religion: in particular, the topics of same-sex marriage, the struggle between Darwinists and creationists, the war in Iraq, juvenile justice, political correctness, feminism, the right of citizens to arms, and the legalization of drugs were raised.


11.The Sopranos

Sopranos titlescreen.png

The Sopranos is an American crime drama television series created by David C.

The plot as a whole is based on how Tony Soprano (James Gandolfini), a mafia boss from northern New Jersey, meets and overcomes various difficulties in life: he tries to maintain a balance between the demands of a criminal organization and personal life in and out of the family. Plus, the Sopranos have a panic attack, which is the reason for him to visit a psychiatrist (Lorraine Bracco).


12.Game of Thrones

Game of Thrones”: The Most Disappointing Ending to a Great TV Show | New  University

Game of Thrones is an American fantasy television series based on the A Song of Ice and Fire novels by George R.R. Martin. Directed by David Benioff and D.B. Weiss, for HBO. Filming was carried out in several countries, including the UK (Northern Ireland), Malta, Croatia, Iceland and Morocco. Season 1 premiered in the United States on April 17, 2011, with the final episode of the final season aired on May 19, 2019.


Game of Thrones is set in a fictional world reminiscent of medieval Europe. In the series, many characters act simultaneously and several storylines develop. There are three main story arcs: the first is devoted to the struggle of several influential houses for the Iron Throne of the Seven Kingdoms or for independence from it; the second - a descendant of the deposed dynasty of rulers, an exiled princess planning to return the throne; the third - to the ancient brotherhood protecting the state from threats from the north.


13.Better Call Saul

Better Call Saul and the best TV show spinoffs - HeyUGuys

Better Call Saul is an American crime drama television series that premiered on AMC on February 8, 2015. The series, created by Vince Gilligan and Peter Gould, is a spin-off and prequel to Gilligan's other series, Breaking Bad.


14.Grey’s Anatomy

Grey's Anatomy is on Top | Coyote On The Prowl

Grey's Anatomy is an American television series directed by Shonda Rhimes. The series premiered on March 27, 2005 on ABC. In the center of the plot is the life of interns, doctors and other personnel of the Seattle Grace Hospital, where the main action unfolds.


15. Breaking Bad

Breaking Bad TV Show Air Dates & Track Episodes - Next Episode

Breaking Bad is an American television crime drama that premiered from January 20, 2008 to September 29, 2013 on the AMC cable channel.


16.One Piece

Netflix is making a One Piece live-action series - CNET

One Piece is a Japanese anime television series based on the manga of the same name by Eiichiro Oda. The story follows the adventures of Monkey D. Luffy, a boy whose body acquired the properties of rubber after accidentally eating the Devil Fruit.


17. My Hero Academia

My Hero Academia - Manga/Anime TV Show Poster/Print (Season 1 - Attack)  (Size: 24 inches x 36 inches)- Buy Online in Latvia at ProductId : 42271248.

My Hero Academia is an anime series by Studio Bones based on the manga of the same name by renowned mangaka, Kohei Horikoshi.


18. Naruto

Naruto (TV Series 2002–2007) - IMDb

"Naruto" (Japanese NARUTO - ナ ル ト -) is a shonen manga by Masashi Kishimoto, which tells about the life of a noisy and restless teenage ninja Naruto Uzumaki, who dreams of achieving universal recognition and becoming the Hokage - the head of his village and the strongest ninja.


The manga was published from September 21, 1999 to November 10, 2014 by Shueisha in Weekly Shonen Jump magazine. Combined into 72 tankobons.


Based on the manga, two anime series were created from Aniplex and Studio Pierrot.


The first anime series, Naruto, aired in Japan on TV Tokyo from October 3, 2002 to February 8, 2007, and ended with Episode 220.

The second anime series, Naruto: Hurricane Chronicles (NARUTO - ナ ル ト - 疾風 伝 Naruto Shippu: den), aired from February 15, 2007 to March 23, 2017 and ended with episode 500.


19.JoJo’s Bizarre Adventure

JoJo's Bizarre Adventure — Википедия

JoJo's Bizarre Adventure is a manga series written and illustrated by Hirohiko Araki. From 1987 to 2004, the episode was published in Weekly Shonen Jump magazine, then the issue of chapters was moved to the monthly Seinen magazine Ultra Jump.



Boruto: Naruto Next Generations — Википедия

Naruto Next Generations is a teenage manga sequel to Naruto, written by Ukyo Kodachi and Masashi Kishimoto and illustrated by Mikio Ikemoto. The main character here is the son of Hinata Hyuga and Naruto Uzumaki, Boruto.


21. Star Trek

Star Trek Online - Star Trek Online

Star Trek is an American sci-fi media franchise that includes several television series, feature films. The project made a significant contribution to popular culture and spawned an original subculture. Gene Roddenberry is the author and founder of the Star Trek Universe, which began with the release of Star Trek: The Original Series on September 8, 1966.



Вышел полноценный трейлер третьего сезона фантастического сериала Westworld  / «Мир Дикого Запада» от HBO -

WestWorld is an American sci-fi western TV series for HBO, created by spouses Jonathan Nolan and Lisa Joy. Based on the film of the same name, directed by Michael Crichton in 1973, according to his own script.


23.Doctor Who

Home Page | Doctor Who

Doctor Who is a British science fiction television series by the BBC about an alien time traveler known as the Doctor. Together with his companions, he travels through time and space both to save entire civilizations or individual people, and for his own pleasure.


24.The 100

The 100 is a series commissioned by the American television channel CW, which was filmed in Vancouver. The series was developed by Jason Rotenberg and is based on the eponymous series of novels by the American writer Cass Morgan. The show premiered on Wednesday, March 19, 2014.



Тьма (телесериал) — Википедия

Dark is a German drama and sci-fi web series produced by Baran bo Odar and Yantje Frize. It consists of three seasons from 2017 to 2020. The series is set in the fictional town of Winden (Germany). The events, which began with the disappearance of two children, reveal the secrets and hidden ties of the four Winden families, who gradually learn an ominous secret about time travel that affects several generations. Throughout the series, the existential meaning of time and its impact on human nature are explored.

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In times of pandemic, each of us has played a game at least once. When you stay home in self-isolation you can spend more interactive time in front of a video game. Reddit made the top of the 5 games of 2020, which were the most played and asked.

Bemorepanda has collected information about each of them and is ready to share with you. How do you think the production games of 2020 were in these places? Or the typical games like Minecraft and Fortnite?

Let's see together what games aroused the interest of gamers in 2020, the year of the pandemic and the time spent at home.

Most Popular Video Games of 2020 by Community Activity


1.League of Legends

League of Legends: Mobile may be unveiled at Riot's 10-year anniversary  event | Dot Esports

League of Legends, abbreviated as LoL, is a role-playing video game with elements of a real-time strategy (MOBA), developed and released by Riot Games on October 27, 2009 for Microsoft Windows and Apple Macintosh platforms. The game is distributed free-to-play. The game has a monthly audience of 100 million players worldwide (September 2016).

Similar to game sports, League of Legends is played in separate parties (sessions). To play the game in a certain mode, you must submit an application and wait for the automatic matchmaking for the next game. Selection is carried out taking into account the player's rating in the corresponding mode. A game session usually lasts 16-65 minutes, depending on the mode. Each game starts with a clean slate, that is, all players have the same lowest starting level, starting amount of resources.

The League of Legends player with his account is called the Summoner. Before the start of the game, through the summoner interface, the player selects a champion (playable character), adjusts his characteristics using runes and selects two additional skills common to all champions - the summoner spell.

The goal of most game modes is to consistently destroy all enemy structures protecting the main building at the base of the team - the nexus. The team that destroyed the nexus wins, and the other team is defeated. Towers and inhibitors are located on the approaches to the nexus. As defensive structures, towers fire at approaching enemy targets, giving priority to non-player characters - minions programmed to move along a certain line in the direction of the enemy nexus, etc., attacking champions in the last turn ; inhibitors summon waves of minions. Denying minions, neutral monsters in the forest, and destroying buildings brings the champion experience points, which increase the champion's level, and gold necessary to buy items that enhance his characteristics.

Each summoner has the ability to control only one champion (with some exceptions), but depending on the set of his skills, he can interact in a certain way with the characters of other players (heal, speed up, improve characteristics, attack, etc.). One of the important goals and components of the game is killing enemy champions, for the first blood (first kill) of a champion in the game is given more gold than for a regular kill. If a champion dies, after a while he comes to life at his starting base. Unlike real-time strategies, the player cannot control minions, and modifications to buildings are not provided.

By default, the movement of the champion in the game is controlled by the mouse, and the use of skills and items is by keyboard keys.



Minecraft is an indie sandbox computer game developed by Swedish programmer Markus Persson and published by his company Mojang AB. Persson published the initial version of the game in 2009; at the end of 2011, a stable version for Microsoft Windows PCs was released, which was distributed through the official website. In the following years, Minecraft was ported to Linux and macOS for personal computers; on Android, iOS and Windows Phone for mobile devices; for the PlayStation 4, Vita, VR, Xbox One, Nintendo 3DS, Switch and Wii U game consoles.In 2014, Microsoft acquired Mojang AB and the rights to Minecraft for $ 2.5 billion. 4J Studios ported the game to consoles, and Xbox Game Studios developed a multi-platform version of Minecraft and a special edition of the game for educational institutions.

Persson wrote Minecraft in Java using the LWJGL rendering library, drawing inspiration from games such as Dwarf Fortress, Dungeon Keeper, and Infiniminer. Minecraft provides the player with a procedurally generated and modifiable three-dimensional world, completely consisting of cubes - it can be freely rebuilt, creating complex structures from these cubes - this feature makes the game similar to the LEGO constructor. Minecraft does not set any specific goals for the player, but offers him freedom of action: for example, the player can explore the world, extract minerals, fight opponents, and much more. The game includes additional modes, for example, "survival", where the player needs to get resources himself, and "creativity", where the player has these resources in unlimited quantities. The mechanics of "redstone" allows you to create complex logic circuits in the game - thus the game can serve as a virtual constructor for programmers and engineers.

Minecraft has received widespread acclaim from the gaming press and numerous awards. Critics have highlighted such main advantages as replayability, minimalistic design, dynamic soundtrack and extraordinary creative freedom, limited only by the player's imagination; they considered the disadvantages of the presence of unfinished items and the difficulty of creating a network game, as well as the lack of a training mode in the game. The developers have eliminated these shortcomings in the following years. As of summer 2020, over 200 million copies were sold across all platforms, making Minecraft the best-selling game in history, with 132 million players launching the game at least once a month. User-generated content, including YouTube videos and many third-party modifications, have played a large role in the popularization and commercial success of Minecraft. A number of spin-off games have been released over the years, including Minecraft: Story Mode, Minecraft Earth, and Minecraft Dungeons.

3.Animal Crossing

Animal Crossing: New Horizons | Nintendo Switch | Игры | Nintendo

Animal Crossing is a series of life simulation video games developed and published by the Japanese company Nintendo and created by Japanese game designer Katsuya Eguchi. In the games of the series, the player takes on the role of a human resident living in a village inhabited by anthropomorphic animals and engages in various activities, such as fishing, catching beetles and fossil mining. The series is known for lacking an end per se and for using real time from the console to simulate real time flow.

Five major Animal Crossing games have been released worldwide, one each for Nintendo 64 / iQue Player (enhanced version re-released on Nintendo GameCube), Nintendo DS, Wii, Nintendo 3DS and Nintendo Switch. In addition, three spinoffs were released: the sandbox game Animal Crossing: Happy Home Designer for Nintendo 3DS, the board game Animal Crossing: Amiibo Festival for Wii U and the life simulator Animal Crossing: Pocket Camp for mobile devices.


Fortnite | Загружаемые программы Nintendo Switch | Игры | Nintendo

Fortnite is an online computer game developed by the American company Epic Games and released to Early Access in 2017. Fortnite offers players a choice of three separate modes: Fortnite: Save the World, an open-world cooperative survival simulator in which players are invited to work together to fight off zombie-like monsters with weapons and various buildings; Fortnite: Battle Royale is a competitive battle royale game where 100 players must battle each other until only one is left alive. and the Fortnite: Creative mode added in 2018, a sandbox mode in which players can create various structures of their own, like Minecraft. Fortnite: Save the World was released on Windows, macOS, PlayStation 4 and Xbox One platforms, and Fortnite: Battle Royale and Fortnite: Creative, in addition to the platforms listed, also on handheld devices - Nintendo Switch, iOS and Android. The game is distributed primarily through digital distribution on a free-to-play model; physical versions of the game are published by Gearbox Publishing.

While Fortnite: Save the World and Fortnite: Creative have also achieved commercial success, it is Fortnite: Battle Royale that has become extremely popular as a cultural phenomenon; in March 2019, the number of players in this mode reached 250 million. At the end of 2018, the game won the 22nd D.I.C.E. Awards - awards from the Academy of Interactive Arts & Sciences, winning the Outstanding Achievement in Online Gameplay category.


Destiny 2: За гранью Света» | Xbox

Destiny is a first-person shooter video game developed by Bungie and published by Activision. It was released in 2014 on PlayStation 3, PlayStation 4, Xbox 360 and Xbox One.

Destiny is set in a sci-fi world. The player takes control of a playable character called the Guardian - the defender of the last safe city on Earth. According to the plot of the game, the Guardians possess a supernatural power called Light, which helps them defend the city from invasions of aggressive aliens.

Bungie has also released four expansion packs to expand the game's storyline, as well as new items, weapons, and missions. In the first year, two small expansions were released: The Dark Below in December 2014 and House of Wolves in May 2015. A larger expansion called The Taken King, which made significant changes to the gameplay, was released in September 2015. The latest expansion, Rise of Iron, was released. in September 2016.

In September 2017, Destiny 2 was released, a direct sequel to the game.

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During your quarantine and doing nothing, for sure you, like many others, tried to discover new talents in yourself. Some began to try to paint, others mastered the culinary arts, and still others devoted all their free time to embroidery. And today we want to share with you the work of handicraft people who have mastered the art of embroidery to perfection and created real masterpieces.


"I returned to embroidery after a long break and finished this beauty last night."



"Finally finished this job!"



"My first attempt at embroidering an owl was difficult, but I'm happy with what it turned out."



“I literally shed blood and tears, but I am very proud of my first project”



"Hooray! I'm done! "



“On the 5th day of quarantine, I ran out of fabric and had to resort to cross-stitching this old strainer. I think it worked out pretty well! "



"This is my favorite embroidery from the last ones made by me."



"I embroidered my quarantine mood on my T-shirt."



"My mom made me a Pokemon-themed napkin box!"



It took a man 20 years to complete this periodic table of elements




Embroidered portrait of a dog named Bailey



"My cat Schrödinger glows in the dark"



"I embroidered Pikachu for my friend's 25th birthday!"



"Today I ironed out my project and mailed it to my aunt."



Cross stitch on the wall of a house in Switzerland




"Recently I have been struggling with obsessive thoughts and this is the result."



“The project of stained glass with Disney characters is completed! I still can't believe I did it! "



“I have a habit of taking on big projects and not finishing them. This is the first big project that I have mastered after spending 4 years on it. "



"My new embroidery"



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