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Tag: physical activity

Published on Leave a comment on Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity

There has been lots of research in the past decade over the benefits of eating a diet rich in fruits, vegetables, whole grains, nuts, and legumes, especially a Mediterranean style diet. Health benefits include lowering chronic inflammation and a lower incidence of a number of chronic diseases, including type 2 diabetes.

A recent study conducted in Spain added a twist to this. The researchers found that eating a lower calorie Mediterranean diet and increased levels of physical activity, resulted in a 31% reduction in the development of type 2 diabetes, as well as a greater weight loss and reduction of their waist size. The comparison group were persons who ate a Mediterranean diet, but without lowering their calorie intake or increasing physical activity over the 6 years of the study.

The subjects in this study were 4756 overweight or obese adults with metabolic syndrome, but without prior cardiovascular disease or diabetes - thus a group that was at high risk for developing type 2 diabetes. The calorie reduction goal was to eat about 600 fewer calories per day.

Excerpts from Science Daily: Scientists found a smarter Mediterranean diet that cuts diabetes risk by 31%

Eating a Mediterranean-style diet with fewer calories, adding moderate physical activity, and receiving professional guidance for weight management can lower the risk of developing type 2 diabetes by 31%. That is the key finding of PREDIMED-Plus, a large clinical trial led in Spain by the University of Navarra together with more than 200 researchers from 22 universities, hospitals, and research institutes. The project was carried out in over 100 primary care centers within Spain's National Health System. ...continue reading "Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity"

Published on Leave a comment on Exercise, Insulin, and the Brain

Studies find that exercise or physical activity improves the functioning of the brain, including memory and overall cognition. In a recent study, almost two weeks of exercise by older adults improved brain insulin signaling - that is, it improved the abilities of insulin to act on the brain by increasing "neuronal extracellular vesicles".

The study found these beneficial effects on a group of sedentary adults (average age 60) with prediabetes, who are at higher risk for Alzheimer's disease and dementia.

The participants exercised twelve times (60 minutes per day) by using a stationary bicycle (cycle ergometry exercise) over a 13 day period. So quick and simple, but it resulted in health benefits for the brain.

From Science Daily: Exercise improves brain function, possibly reducing dementia risk

A study led by scientists at Rutgers University-New Brunswick has shown that specialized cells involved in how the body responds to insulin are activated in the brain after exercise, suggesting that physical activity may directly improve brain function. ...continue reading "Exercise, Insulin, and the Brain"

Published on Leave a comment on Exercise Boosts Brain Function At All Ages

Exercise boosts brain function at all ages. This means that for both young and old, it is worth it to get out and engage in physical activity.

A large study reviewed other studies (for a total of 258,279 persons) on effects of exercise on brain functioning. They found that exercise, even light exercise, boosts brain function (specifically general cognition and executive function) and memory. Executive function refers to mental processes (executive functioning skills) that help you solve problems, make plans, set and carry out goals, and manage emotions.

The researchers concluded that most forms of exercise appear effective, including light-intensity activities, and even yoga, Tai Chi, and walking. The positive effects were found at all ages, and in all groups studied. There seemed to be an especially strong effect in persons with ADHD

From Science Daily: Exercise of any kind boosts brainpower at any age

Whether it's an early morning jog, or a touch of Tai Chi, groundbreaking research from the University of South Australia shows that any form of exercise can significantly boost brain function and memory across children, adults, and older adults. ...continue reading "Exercise Boosts Brain Function At All Ages"

Published on Leave a comment on Regular Exercise In Winter Months Keeps Vitamin D Levels Up

Typically, our vitamin D levels drop in the winter months when we don't get as much sun exposure. After all, it is called the sunshine vitamin. However, a new study found that regular moderate-intensity exercise kept vitamin D levels up in the winter, even without vitamin D supplements or weight loss.

Good reason to exercise - prevent the usual seasonal decline in vitamin D. How much exercise? In the study, overweight adults had four indoor cardiovascular exercise sessions per week for 10 weeks: two treadmill walks, one longer steady-state bike ride, and one high-intensity interval bike session

From Science Daily: Exercise the key to maintaining Vitamin D levels in winter

The sun may be shining now, and our vitamin D levels are getting a natural boost but it wasn't long ago we were in the depths of winter, when sunlight was scarce and vitamin D was in short supply. ...continue reading "Regular Exercise In Winter Months Keeps Vitamin D Levels Up"

Published on Leave a comment on Some Exercise After A Concussion In Athletes May Help Recovery

Over the years the treatment of sports-related concussions has really changed. It used to be that the person was told to rest in a darkened room for several days, but lately research has been suggesting the opposite.

A recent study found that after receiving a sports-related concussion, it is beneficial to engage in one 20 minute aerobic exercise 5 to 14 days after the  injury (concussion). The aerobic exercise was only at 80% heart rate threshold (the threshold associated with symptoms worsening and/or exhaustion. In other words, it was an aerobic exercise that wasn't too vigorous, and only for 20 minutes. In the study they cycled on recumbent bikes.

In the small study (16 participants between 8-24 years, all varsity athletes), the exercise didn't make symptoms worse. In fact, it helped with their thinking (executive functioning of the brain) and improved concussion symptoms in the early stages of recovery. This may be due to increased blood flow and oxygen to the brain from moving about.

From Medical Xpress: Concussed athletes' brains benefit from just 20 minutes of exercise

In a new study, Western researchers have shown just one 20-minute session of moderate intensity aerobic exercise can improve an athlete's executive function and concussion symptoms in the early stages of recovery.

Executive function is essential for everyday tasks, from remembering a grocery list to making strategic decisions in sports. When a basketball player closely guarded by an opponent holds back from shooting, opting to pass the ball to a teammate instead, they're tapping into the brain's inhibitory control—an important aspect of executive function. But a sports-related concussion can disrupt executive function, impacting on-field performance.

...continue reading "Some Exercise After A Concussion In Athletes May Help Recovery"

Published on Leave a comment on Walking Helps Prevent Low Back Pain Episodes

Great news for individuals with lower back pain. Which is a lot of us. A recent study found that the simple act of walking helps  with prevention of low back pain episodes!

In the study, persons who had recently recovered from an episode of lower back pain were randomly assigned either to 1) an individualized and progressive walking intervention, along with 6 sessions with a physical therapist over a 6 month period (to discuss the walking) or to 2) a no treatment control group. Afterwards, the walking group took an a median of 208 days until their next activity-limiting episode of lower back pain, while the control (no walking) group took a median of 112 days.

In other words, walking regularly resulted in going twice as long until the next occurrence of low back pain compared to non-walkers. They also had fewer occurrences of activity limiting low back pain episodes. Note that these were individuals (43 to 66 years) who had a history of low back pain episodes

How much did they walk? The walkers kept a walking diary, with the median 80 minutes of walking in week 1, which increased to 130 minutes by week 12. They walked a median of 3 times in week one, which increased to 4 times in week 12.

From Science Daily: Walking brings huge benefits for low back pain

Adults with a history of low back pain went nearly twice as long without a recurrence of their back pain if they walked regularly, a world-first study has found. ...continue reading "Walking Helps Prevent Low Back Pain Episodes"

Published on Leave a comment on Being Physical Fit Is Linked To A Lower Risk of Atrial Fibrillation and Stroke

A recent large study found another great reason for being physically active. The researchers found that physical fitness is linked to  atrial fibrillation (AFib) and stroke.

Atrial fibrillation is a heart rhythm disorder, and having it is linked to a much higher risk of having a stroke. The researchers found that being physically fit (exercise! physical activity!) is linked to lower rates of atrial fibrillation, stroke, and MACE (major adverse cardiovascular events, such as stroke or heart attack leading to death).

There was an eleven year follow up of the approximately 15,450 participants, all of whom did not have atrial fibrillation at the start of the study. The study tested the  physical fitness of the participants (average age 55 years) on an exercise treadmill.

Bottom line: Physical activity and physical fitness are important for reducing the risk of developing heart problems, including atrial fibrillation. Yes, even taking walks (brisk is best) will improve physical fitness.

From Science Daily: Keep fit to avoid heart rhythm disorder and stroke

A study in more than 15,000 people has found that physical fitness is linked with a lower likelihood of developing atrial fibrillation and stroke. The research is presented at ESC Congress 2023.
...continue reading "Being Physical Fit Is Linked To A Lower Risk of Atrial Fibrillation and Stroke"

Published on Leave a comment on Short Bursts of Physical Activity Associated With Lower Cancer Risk

Great news for people who don't have the time or the desire to engage in exercise routines, gym visits, or sports. A recent large study found that several very short bursts of physical activity (each less than a minute or two) during the day are beneficial to health. They lower cancer risk!

Researchers followed 22,398 non-exercising adults (average age 62 years) for 7 years. The participants wore tracking devices (wrist accelerometers) for 1 week at the beginning of the study to measure their activity levels. Starting at year 2 their cancer incidence was looked at.

They found that several short bursts of vigorous physical activity (each lasting less than 1 or 2 minutes) each day was associated with lower rates of cancer. And it was a dose response - the more of these little bursts of physical activity over the day, the lower the rates of cancer, especially physical activity related cancer.

About 3 1/2 minutes a day of vigorous activity was associated with a 17 to 18% reduction in cancer risk, but 4 1/2 minutes a day was associated with a 31% to 32% reduction in physical activity-related cancers (e.g., breast, endometrial, and colon cancers).

Bottom line: Engage in a little huffing and puffing physical activity every day and lower your risk of cancer. Run up those stairs! Dance to a song! Carry those heavy groceries! Every bit counts. This could be because short bursts of physical activity improve cardiorespiratory fitness and lower inflammation.

Excerpts from Science Daily: Short bursts of daily activity linked to reduced cancer risk

Promising new research suggests a total of just 4.5 minutes of vigorous activity that makes you huff and puff during daily tasks could reduce the risk of some cancers by up to 32 percent. ...continue reading "Short Bursts of Physical Activity Associated With Lower Cancer Risk"

Published on Leave a comment on Higher Physical Activity Levels Associated With Less Severe COVID-19

The more physically active a person is before getting COVID-19, the lower the rates of hospitalization, deterioration events, and death from COVID-19 infection. In other words, physical activity is protective.

The results of a Kaiser Permanente member analysis of 194,191 adults with COVID-19 infection found a strong dose-response relationship - with higher physical activity levels before COVID-19 associated with less severe outcomes.

What levels of exercise were reported by patients? In the 2 years before a COVID-19 infection, physical activity/exercise levels reported by patients were categorized as: always inactive (10 minutes per week or less), mostly inactive (0 to 60 minutes per week), some activity (60 to 150 minutes per week), consistently active (greater than 150 minutes per week), and always active (always greater than 150 minutes per week).

No matter the sex, race, ethnicity, age, BMI categories, whether one had cardiovascular disease or hypertension - the results were generally consistent for everyone. Bottom line: Aim for 150 minutes of physical activity or more every week. [similar results earlier study]

From Medical Xpress: More exercise linked to less-severe COVID-19 outcomes

Kaiser Permanente members who were more physically active prior to being diagnosed with COVID-19 had a lower risk of severe outcomes, according to research published Dec. 15, 2022, in the American Journal of Preventive Medicine. ...continue reading "Higher Physical Activity Levels Associated With Less Severe COVID-19"

Published on Leave a comment on Physical Activity May Be More Important Than Genes In Longevity

For a long time we thought that our genes determine how long we will live (longevity). A new study says not so fast - how we live is more important than our genes. Specifically, how much physical activity and sedentary time (time spent sitting) both have an effect on whether we die early or later, no matter our genetic make-up.

Researchers found that among older women - having higher weekly amounts of light, moderate, or vigorous physical activity was associated with a lower risk of early death. Having higher amounts of sedentary (sitting) time was associated with a higher risk of early death. It didn't matter if there was a genetic predisposition for longevity or not - the findings applied to everyone.

Bottom line: Get off the sofa or out of your chair and move, move, move. All types of physical activity are good for longevity and to lower risk of disease. While this study looked at older women, the findings are also thought to apply to older men.

From Science Daily: Physical activity may have a stronger role than genes in longevity

Previous research has shown that low physical activity and greater time spent sitting are associated with a higher risk of death. Does risk change if a person is genetically predisposed to live a long life? ...continue reading "Physical Activity May Be More Important Than Genes In Longevity"