People who have sedentary jobs could significantly boost their lifespans by taking short, regular movement breaks, a new study has found. It’s no secret that individuals who spend a lot of time sitting down are more likely to develop certain adverse health conditions, such as diabetes, obesity and cardiovascular diseases, as well as having increased risk of osteoporosis, depression, anxiety, colon cancer and high blood pressure. However, just a small amount of exercise, the study suggests, could lower the risk of early death. According to the research – the findings of which are published in the Annals of Internal Medicine – individuals who sat for less than 30 minutes at a time had the lowest risk of early death. For example, workers who had a movement break (involving some low-intensity exercise) every 30 minutes had a 17% lower risk of death than their counterparts who did not have any breaks. Moreover, individuals who broke up periods of sitting every 30 minutes with moderate- to high-intensity exercise lowered their risk of early death by 35%. Speaking about the findings of the research, Keith Diaz, an assistant professor of behavioural medicine at Columbia University Vagelos College of Physicians and Surgeons in New York City and study lead, said: “If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking.”
While many people will be using the start of the New Year to kick-start certain lifestyle changes in an attempt to become “healthier”, there are some who might think it’s too late based on their age. However, a new study has revealed that it’s often not too late for many who want to improve their fitness. In fact, with exercise, even individuals who are into their late middle age can reduce or even reverse the risk of heart failure caused by years of sedentary living. But there’s a slight catch – it requires at least two years of aerobic exercise four to five days a week. According to the study, which was published in the journal Circulation, individuals aged 45-64 who followed an aerobic exercise routine for two years showed an 18% improvement in their maximum oxygen intake while exercising and a more than 25% improvement in "plasticity" in the left ventricular muscle of the heart, compared to their counterparts who didn’t follow such an exercise regime. The take-home message of the research is that exercise needs to be part of a person’s daily routine, like teeth brushing. Dr Richard Siow, vice-dean for the faculty of life sciences and medicine at King's College London, said: "I think that's a very important take-home message for those of us who may have a doom and gloom view there's nothing we can do about it. Yes there is, we can start by getting off the couch to have a more active lifestyle."
We all know that regular exercise should be a part of our weekly routine, but finding the time and motivation is often difficult. But what if just a little bit of walking had the ability to considerably prolong your life? Would you make time then? A new study published in the American Journal of Preventive Medicine suggests that even as little as two hours of walking a week, compared with no physical activity at all, correlated with a lower risk of all-cause mortality. In other words, even levels of walking that do not meet government-issued guidelines still provide significant benefits and lower the risk of premature death by a considerable amount. Moreover, the study also found that going beyond government exercise guidelines was linked with a 20% decrease in mortality risk. Speaking about the findings of the study, Dr. Alpa V. Patel, Ph.D., strategic director of the Cancer Prevention Study-3 for the American Cancer Society (ACS), said: “Walking," she continued, "has been described as the 'perfect exercise' because it is simple, free, convenient, doesn't require any special equipment or training, and can be done at any age.” So, the next time you have a short journey to make and providing the weather is good and you’re feeling up to it, why not walk?
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.