Just 10 minutes of exercise a day could prolong your life, as well as save hundreds of thousands of deaths every year, new research suggests. According to the study published in the journal JAMA Internal Medicine, if adults over 40 added 10 minutes of moderate to physical exercise to their daily routines, more than 110,000 deaths in the US alone could be prevented annually. But the benefits of exercise don't stop there. If the amount of physical activity was increased by 30 minutes, even more lives – as many as 272,297 – could be saved each year. “We have known that regular exercise is essential and has tremendous health benefits,” said Dr. Vanita Rahman, clinic director of the Barnard Medical Center at the Physicians Committee for Responsible Medicine, a non-profit organization that promotes preventive medicine. The good news is that almost anyone can benefit because your 10 minutes of exercise could be as simple as a walk around the block or dancing to a few of your favorite songs in your kitchen. Dana Santas, a mind-body coach for professional athletes, said: “Fitting in ten minutes of exercise every day is so much easier than people think. Consider how fast ten minutes goes by when you're mindlessly scrolling social media or watching your favorite TV show. It's not a big time investment, but it can deliver big health benefits.” *Image by Mabel Amber, who will one day from Pixabay
While it’s not possible or practical for everyone, training for and completing a marathon significantly improves the health of a new runner’s arteries, a study suggests. For the study, researchers from Barts and University College London analysed 138 novice runners attempting the London Marathon. Following six months of training, the runners’ arteries were seen to regain some youthful elasticity, something which should reduce the risk of heart attacks and strokes. Furthermore, the runners’ blood pressure fell by as much as if they had been prescribed medication. Interestingly, those who were the least fit before the training appeared to afford the most health benefits. The best news is that the British Heart Foundation (BHF), which funded the study, says smaller amounts of aerobic exercise are likely to have a similar effect, meaning people don’t necessarily need to train for a marathon to benefit. Speaking about the findings of the study, Prof Metin Avkiran, an Associate Medical Director at the BHF, said: “The benefits of exercise are undeniable. Keeping active reduces your risk of having a heart attack or stroke and cuts your chances of an early death.” According to NHS England guidelines, every week, adults should do a minimum of either: 150 minutes moderate-intensity exercise, such as brisk walking, doubles tennis or cycling 75 minutes vigorous exercise, such as running, football or rugby It’s also important to do strengthening activities - such as push-ups, sit-ups or lifting and carrying - at least twice a week.
How many push-ups (also known as press-ups) can you do? Do you even know? Do you even care? Well maybe you should… That’s because a new study has found that a man’s ability to do push-ups may be a good indicator of their cardiovascular risk. The findings of the study by the Harvard T.H. Chan School of Public Health in Boston, MA, may enable physicians to assess cardiovascular risk more easily and more cost effectively. Simply put, the more push-ups a man can do, the lower his cardiovascular risk and vice versa. Speaking about the findings of the study, first author Justin Yang, M.D. said: "Our findings provide evidence that push-up capacity could be an easy, no-cost method to help assess cardiovascular disease risk in almost any setting.” For the study, researchers measured both the push-up capacity and the submaximal treadmill exercise tolerance of each participant at the beginning. Yearly physical exams and medical questionnaires were then used to gather relevant data. The researchers found that participants who were able to complete over 40 push-ups to begin with had a 96% lower cardiovascular risk than those who could only complete 10 or fewer push-ups. It is still unknown whether the findings of the study also apply to women and men who are older, younger and/or less physically fit than the participants. That’s the study involved 1,104 active male fire fighters with a mean age of 39.6 and mean BMI of 28.7.
Most people understand the important role exercise plays in maintaining and boosting your health. But expensive gym memberships coupled with the busy lives many people lead mean that getting enough exercise is often a non-starter due to the associated expenses and/or a lack of time. The good news though is that new research shows stair climbing, at short intervals that last just a few minutes throughout the day, can improve cardiorespiratory health. For the study, researchers from McMaster University in Hamilton, Canada, led by Martin Gibala, Ph.D., observed two groups of sedentary youngsters. One group climbed three flights of stairs three times a day and had recovery sessions of between one and four hours in between, while the other group did not exercise. At the end of the study period, the cardiorespiratory health of both groups was assessed. The group that performed the stair climbing each day had higher cardiorespiratory fitness than the group that did no exercise. Moreover, the stair climbers were also found to be stronger at the end of the intervention. Jonathan Little, Ph.D., an assistant professor of kinesiology at the University of British Columbia in Okanagan, Canada, and study co-author, said: “We know that sprint interval training works, but we were a bit surprised to see that the stair snacking approach was also effective. “Vigorously climbing a few flights of stairs on your coffee or bathroom break during the day seems to be enough to boost fitness in people who are otherwise sedentary.” So there you have it. You can boost your cardiorespiratory health by simply adding ‘exercise snacks’ into your daily routine.
Older individuals who do lots of exercise can prevent their immune systems from declining and protect themselves against infection, scientists say. For the research, scientists from King’s College London followed 125 long-distance cyclists, some of who were in their 80s. They found that some had the immune systems of much, much younger individuals. For example, Prof Norman Lazarus, 82, of King's College London, who co-authored the research and took part in it, was found to have the immune system of a 20-year-old. "If exercise was a pill, everyone would be taking it. It has wide-ranging benefits for the body, the mind, for our muscles and our immune system,” he said. Speaking about the research, Prof Janet Lord, director of the Institute of Inflammation and Ageing at the University of Birmingham and co-author, said people’s immune systems decline at a rate of about 2-3% a year from the age of 20. That’s why older individuals are more susceptible to infections, rheumatoid arthritis and, potentially, cancer. Because the cyclists were found to have the immune systems of much younger people, they have added protection against conditions that tend to affect older individuals. Furthermore, the researchers believe that physically active, older individuals respond better to vaccines, meaning they are also better protected against influenza. The good news is that you don’t need to be a competitive cyclist to reap the benefits. Just being more active and puffing yourself out from time to time can help.
It’s January 2 and for many people that means it’s time to start thinking about those New Year’s resolutions. The inevitable over-indulgence during the festive period will have triggered many of us to consider eating more healthily and exercising more this year, while others will be looking to give up smoking. The problem is that nicotine is a very addictive drug and many people struggle to give up cigarettes easily. But new research shows how exercising may reduce tobacco withdrawal symptoms. So, if you’re planning to try and quit, exercise could be the answer. Irritability, trouble sleeping and even depression are all withdrawal symptoms associated with giving up smoking. However, it’s been shown that exercise can reduce nicotine withdrawal symptoms. In fact, some older studies have discovered that even 10 minutes of exercise can immediately reduce the effects of tobacco cravings. A team from St George's, University of London, led by Dr. Alexis Bailey, a senior lecturer in neuropharmacology, found that mice addicted to nicotine who undertook two or 24 hours a day wheel running displayed a significant reduction of withdrawal symptom severity compared with the sedentary group. Furthermore, in the group of mice that exercised, researchers were able to see an increase in the activity of alpha7 nicotinic acetylcholine, a type of nicotine brain receptor. Most startling of all was the fact just two hours of exercise daily had as much effect on relieving the symptoms of nicotine withdrawal as exercising continuously for 24 hours. SO, if you really want to crack your smoking habit and give up this year, maybe more exercise could be the key to your success.
While many people think that getting fit involves hours spent in the gym each week, a new study suggests just one minute of jogging each day is enough to boost women’s bone health. Researchers found women who performed “high-intensity, weight-bearing activity” 60 to 120 seconds a day had 4% better bone health than those who didn’t. Furthermore, those that did slightly more exercise benefitted exponentially. For example, women who did more than two minutes had 6% better bone health. The researchers said that a slow jog for post-menopausal women and a medium-paced run for pre-menopausal women was enough to provide health boosts. Publishing their findings in the International Journal of Epidemiology, the researchers from the University of Exeter and the University of Leicester, both in the United Kingdom, said there was a clear link between exercise and bone health. For their study, the researchers used data obtained from wrist monitors worn by more than 2,500 women for a week. Osteoporosis is a disease that causes bone to become weak and brittle. While bone tissue is constantly broken down and replaced in healthy people, new bone production does not keep pace with the removal of old bone in individuals with osteoporosis. The National Osteoporosis Foundation estimates that there are around 54 million people living with osteoporosis and low bone mass in the United States alone.