Robert Vinet

A​ Passionately Curious Bloke

Category: Physical Activity (page 1 of 5)

Do We Need To Walk 10,000 Steps A Day When 7,500 Steps Might Be Enough

We all know that exercise is important for us. Walking, something most of us can do, makes us healthier, happier, and some even claim walking makes us smarter. Unsurprisingly, we all believe that more is better.

We’ve all heard the claim that we should walk at least 10,000 steps a day.  But there’s nothing special about the 10,000 steps number. Like many other claims, it is not based on science and was started as part of a marketing campaign to sell us something. Unfortunately, like many other health claims, it became widely accepted as fact and is now part of the conversation. So the 10,000 steps deception continues to be used to sell apps, smartphones, etc.

Setting a target of 10,000 steps and having difficulty reaching that number can have a negative effect and demotivate people to exercise at all. Why bother if you can’t reach it, right? One study showed that benefits plateaued after 7,500 steps a day.

Instead we should all do what we can to stay healthy. Our bodies were made for moving. Not for sitting all day. And over time, with patience and perseverance, the more we do, the more we will be able to do.

Training to run a marathon (42.2 km or 26.2 miles) takes months of training, slowly increasing weekly mileage over time. I’ve trained and ran several marathons. It’s not easy getting out the door sometimes. And it takes time before you are properly ready to run that distance.

The same goes for improving our health by walking. Start with what you can. Get out the door. Go for a walk around the block. Then do it again the next day. The more you do, the more you will be able to do over time.

If it’s not enjoyable, we are less likely to keep it up. So change routes. Take the dog. Change the time of the day. Listen to a podcast. Invite friends to join you. Take a hike in the woods. Listen to the birds. Stop and talk to your neighbours. Whatever you do, have fun with it. It’s not a race.

Read this BBC article to find out more.

Increased Physical Activity May Protect Against Cognitive Decline and Ward Off Alzheimer’s Onset

Researchers from Massachusetts General Hospital have found that higher levels of daily physical activity may protect against cognitive decline and brain tissue loss in adults who are believed to be at greater risk for Alzheimer’s disease. The best results were found among the research participants who took more than 8,900 steps per day.

Traci Pedersen, writing in PsychCentral:

“One of the most striking findings from our study was that greater physical activity not only appeared to have positive effects on slowing cognitive decline, but also on slowing the rate of brain tissue loss over time in normal people who had high levels of amyloid plaque in the brain,” said Jasmeer Chhatwal, M.D., Ph.D. of the MGH Department of Neurology, and corresponding author of the study.

The results suggest that physical activity might reduce b-amyloid (Ab)-related cortical thinning and preserve gray matter structure in regions of the brain that have been associated with episodic memory loss and Alzheimer’s-related neurodegeneration.

The underlying processes of Alzheimer’s disease can begin decades before clinical symptoms appear and is characterized by early accumulation of b-amyloid protein.

The new study is among the first to demonstrate the protective effects of physical activity and vascular risk management in the preclinical stage of Alzheimer’s disease, while there is an opportunity to intervene prior to the onset of substantial neuronal loss and clinical impairment.

“Because there are currently no disease-modifying therapies for Alzheimer’s disease, there is a critical need to identify potential risk-altering factors that might delay progression of the disease,” Chhatwal said.

The new research published in the journal JAMA Neurology.

Read More…

Starting Exercise in Middle Age or Older is Tied to a Longer Healthier and Better Qualify of Life

It’s never too late to start exercising. Even if you already have have a serious chronic condition.

Lisa Rapaport, writing for Reuters Health »

… researchers assessed activity levels several times over eight years for 14,599 men and women who were between 40 and 80 years old at the outset. After the first eight years, researchers started tracking mortality for another 12.5 years, on average. During that period, there were 3,148 deaths, including 950 from cardiovascular disease and 1,091 from cancer.

The researchers measured both work and leisure-time physical activity in terms of energy expended per kilogram of body weight. Activity increases over time that were equivalent to going from sedentary to meeting the World Health Organization’s recommendation of at least 150 minutes a week of moderate physical activity were associated with a 24% lower risk of death from any cause, a 29% lower risk of cardiovascular death and an 11% lower risk of cancer death compared to those who remained inactive.

“This sends a strong message to all of us, irrespective of what our current life circumstances may be, since it is never too late to build physical activity into your daily routine in order to enjoy a longer healthier life,” said Soren Brage, senior author of the study and a researcher at the University of Cambridge in the UK.

Everybody benefitted from becoming more active,” Brage said by email. “This was also true for the subgroup of people who already had a serious chronic condition such as heart disease and cancer at baseline.”

Read the whole story …

Brisk walkers live longer

We all know that walking (and regular physical activity) has a positive effect on our lives. Now there’s evidence that waking faster live longer.

Robert Roy Britt, writing on Medium:

People who described themselves as brisk walkers (versus steady or slow) live notably longer, the researchers reported in the journal Mayo Clinic Proceedings. The study involved 474,919 people with data across seven years. And while the data relied on self-reporting of activity, the results were surprising in one respect: They held regardless of body mass index (BMI), body fat percentage or waist size.

“Fast walkers have a long life expectancy across all categories of obesity status, regardless of how obesity status is measured,” Yates says.

Read More…

Can Exercise Reverse Ageing

Stephen Harridge & Norman Lazarus writing for the BBC:

The greater health of older exercisers compared to their sedentary counterparts can lead people to believe physical activity can reverse or slow down the ageing process.

But the reality is that these active older people are exactly as they should be.

In our distant past we were hunter-gatherers, and our bodies are designed to be physically active.

So, if an active 80-year-old has a similar physiology to an inactive 50-year-old, it is the younger person who appears older than they should be, not the other way around.

Read More…

Starting to exercise in midlife may be as beneficial as starting early

Reserch has shown that getting fit in middle age could be as good for you as starting young when it comes to reducing the risk of an early death. But the reverse is also true.

If you have been fit and drop off in later years, there is no difference in the risk of an early death when compared to those who had always been couch potatoes. In other words, there’s no bank, no accumulation of the protective effect of exercise and for having been fit in younger years.

Nicola K S Davis, writing at The Guardian:

“If you are not active and you get to your 40s-50s and you decide to become active, you can still enjoy a lot of those benefits.”

The study, published in the journal Jama Network Open, was based on data from more than 300,000 Americans aged 50-71 who undertook a questionnaire in the mid-1990s. They were asked to estimate the extent of their moderate to vigorous leisure exercise at different stages of their life. Researchers then used national records to track who died in the years up to the end of 2011, and from what.

After taking into account factors including age, sex, smoking and diet, the team found that those who were exercising into middle age had a lower risk of death from any cause in the years that followed than those who had never carried out any leisure exercise. However, when the team looked at 10 different patterns in the way people were active over their life, it found a surprise.

Men and women who ramped up their activity gradually to about seven hours a week by the age of 40-61 reduced their risk of death from any cause in the years that followed by about 35%. The benefit was similar to that seen for people who reached and maintained similar activity from their teens or 20s onwards, or who exercised at such a level when young and middle-aged but dipped in activity in their 30s.

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Why walking helps us think

Ferris Jabr, The New Yorker:

When we go for a walk, the heart pumps faster, circulating more blood and oxygen not just to the muscles but to all the organs—including the brain. Many experiments have shown that after or during exercise, even very mild exertion, people perform better on tests of memory and attention. Walking on a regular basis also promotes new connections between brain cells, staves off the usual withering of brain tissue that comes with age, increases the volume of the hippocampus (a brain region crucial for memory), and elevates levels of molecules that both stimulate the growth of new neurons and transmit messages between them.

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These Three Steps Might Help Prevent Dementia

There is no magic shield against Alzheimer’s disease and other dementias. Supplements don’t work. Yet there is evidence that some strategies may help.

Paula Span at the New York Times writes:

The three:

  • Increased physical activity;
  • Blood pressure management for people with hypertension, particularly in midlife;
  • And cognitive training.

That last recommendation doesn’t necessarily refer to commercial online brain games, said Dr. Kristine Yaffe, a neuropsychiatrist and epidemiologist at the University of California, San Francisco, who served on the panel.

“It’s really the concept of being mentally active,” she said. “Find something you enjoy where you’re learning something new, challenging and stimulating your brain.”

Though the evidence to date doesn’t establish which mental workouts have the greatest impact or how often people should engage in them, “they’re not expensive and they don’t cause side effects,” Dr. Yaffe pointed out.

The blood pressure recommendation got a boost in January with the latest findings from the Sprint trial, a multisite study stopped early in 2015 when intensive treatment of hypertension (a systolic blood pressure goal of less than 120, compared to the standard 140) was shown to reduce cardiovascular events and deaths.

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The fat-burning heart-rate zone is a myth

Your primary goal should be to get active and stay motivated to keep moving.

Scott Douglas writing for the Washington Post:

If you’re the kind of exerciser who constantly checks your heart rate to ensure you’re in the fat-burning zone, you should stop. You’ll probably never meet your weight-loss goals that way. That’s because there’s no special fat-burning zone that’s key to getting lean.

And

Your body primarily fuels itself by burning a mix of stored fat and carbohydrates. The less active you are at a given moment, the greater the percentage of that fuel mix comes from fat. As your intensity of activity increases, the percentage of carbohydrates in that fuel mix also increases. At rest, fat constitutes as much as 85 percent of calories burned. That figure shifts to about 70 percent at an easy walking pace. If you transition to a moderate-effort run, the mix becomes about 50 percent fat and 50 percent carbohydrates, and it moves increasingly toward carbohydrates the faster you go.

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Doctors are saying gut health is as important as heart heath

Increasingly researchers are finding that your intestines not only digest food, but may also regulate mood, emotion, and play a central role in your body’s response to disease.

What you eat feeds every single cell in your body.

Sushrut Jangi, The Boston Globe:

Avoid processed deli meats and red meat while feeding the dense jungle of bacteria in the colon with fibers, fruits, and vegetables. Siegel says unhealthy and sedentary lifestyles rife with fast foods and processed meats are contributing to the rise in colon cancer among young people. A lot of people go to the deli and buy very expensive turkey breast and think they are eating healthy, Siegel says. Shifting away from the standard Western diet to the Mediterranean diet — composed primarily of plant-based foods, olive oil, fish, and mixed nuts — supports both gut health and a healthy heart. Sprinkling food with curcumin — the activated ingredient in turmeric — may dampen inflammation. Routine exercise staves off obesity, which does wonders for the gastrointestinal tract and reduces cancer risk. While particular diets are effective in treating specific gut conditions, consult with a gastroenterologist or nutritionist before pursuing anything radical.

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