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Published on Leave a comment on Ordinary Daily Activities Can Have Health Benefits

The studies are coming fast and furious about how all daily physical activity has health benefits. Ordinary daily activities that cause a person to move, such as housework, vacuuming, washing dishes, gardening, walking, cooking, even showering - all count. (On the other hand, reading and computer use do not.)

A recent study by University of California researchers found a higher rate of heart disease, stroke, and death in older women who have less than 2 hours each day of "daily life movement" (daily physical activities) compared to those who have more than 4 hours per day. At the start of the study 5416 women (63 years or older, and without heart disease) wore an accelerometer to measure their daily movements for 1 week, and then their health was followed for more than 6 years.

The researchers found that higher amounts of daily life movement or "being up and about" were associated with a lower risk of major cardiovascular disease, coronary heart disease, stroke, and cardiovascular death in older women. In other words - all movement (and not just exercise) counts towards cardiovascular disease prevention.

From Science Daily: Daily activities like washing dishes reduced heart disease risk in senior women

Seniors take note, running or brisk walking is not the only way to reduce the risk of heart disease. Simply being "up and about" performing routine activities, referred to as daily life movement, including housework, gardening, cooking and self-care activities like showering can significantly benefit cardiovascular health. ...continue reading "Ordinary Daily Activities Can Have Health Benefits"

Published on Leave a comment on Physical Activity of Housework Has Health Benefits

Many people think that only exercises done in a gym, in exercise classes, or with exercise equipment can improve health. But no! Any physical activity is good, which means ordinary walks and household tasks or housework are beneficial. And the more frequently you do them, the more beneficial.

Studies show that physical activity from housework tasks (e.g., vacuuming) are associated with improved cognition, increased brain volume, and executive functioning of the brain in older adults, and with less frailty. Higher levels of physical activity are linked to a reduction in early death and heart diseases. Heavy household tasks (e.g. vacuuming, window cleaning, scrubbing, painting) have more benefits than light household tasks (e.g., dusting, ironing, doing laundry, washing dishes, cooking).

I know, I know - no one wants to get up and do such household tasks as vacuuming, but think of it as exercise class replacement.

A commentary (and video) by Dr. Stephan Martin discussing studies showing housework improving health and fitness. From Medscape: Housework Can Increase Brain Volume and Physical Fitness

Physical activity is a panacea: it protects against cardiovascular events such as myocardial infarction and stroke. Very active people are less likely to have type 2 diabetes, and the prevalence of dementia is apparently lower for them.  ...continue reading "Physical Activity of Housework Has Health Benefits"

Published on Leave a comment on Too Many American Adults Are Physically Inactive

The CDC (Centers for Disease ) recently released another bit of gloomy news about Americans - that 25% of adults report being physically inactive. Being physically inactive means that they don't do any physical activities outside of work. This means no walking for exercise, no gardening, no bicycling, nothing.

There were differences according to where a person lives - from a low of physical inactivity of 17.7% of people in Colorado to a high of 49.4% in Puerto Rico. There were regional variations with the South reporting 27.5% of adults being physically inactive and with the West the least (21.0%).

There were also differences in physical inactivity levels by race and ethnicity. Overall, Hispanic adults (32.1%) reported the most physical inactivity outside of work, and non-Hispanic Asian adults the least (20.1%). The results were from large-scale health-related telephone surveys (called Behavioral Risk Factor Surveillance System or BRFSS), with more than 400,000 adults interviewed each year.

Why the concern with physical activity? Numerous studies find that physical activity results in better health, for example in lower risk of diabetes, better brain health, and lower risk of heart disease. Some researchers call exercise or physical activity a "magical bullet" in warding off heart disease.

Dr. Ruth Peterson, Director of CDC's Division of Nutrition, stated that:

“Getting enough physical activity could prevent 1 in 10 premature deaths. Too many people are missing out on the health benefits of physical activity such as improved sleep, reduced blood pressure and anxiety, lowered risk for heart disease, several cancers, and dementia (including Alzheimer’s disease)."

How much physical activity is best? CDC guidelines state that adults should have at least 150 minutes (2 hours and 30 minutes) to 300 minutes of moderate intensity workouts each week. This includes brisk walking! All physical activity counts, for example, bicycling, gardening, fast dancing, exercise classes.

Jan. 20, 2022 CDC news release: CDC Releases Updated Maps of America’s High Levels of Inactivity

Published on Leave a comment on Overweight and Obesity Is Associated With Reduced Blood Flow In the Brain

There is another great reason to try to lose weight if you are overweight or obese - being overweight or obese lowers blood flow to the brain in older adults. Yikes! However, one bit of good news from a study of 495 adults (average age 69) was that increased physical activity (brisk walks count!) can reduce or eliminate this association.

This could help explain why obesity increases the risk for a number of conditions as a person gets older, such as heart disease, dementia, and Alzheimer's disease.

The study was part of the Irish Longitudinal Study on Ageing. The average BMI (body mass index) was 28, which is considered overweight. One finding was that each 1 cm increase in waist circumference was associated with the same reduction of brain (cerebral) blood flow as 1 year of advancing age. (Yes, brain volume and blood flow typically diminish with age in older adults. So you want to prevent it as much as possible.)

The study found that higher levels of physical activity can reduce or remove this association of overweight & obesity and reduced brain blood flow. So if it's not possible to lose weight - then get really physically active!

How much exercise is beneficial? The researchers recommend at least 1.5 to 2 hours per day of "being active", that is, doing activities that require "moderate" effort - this means breathing somewhat harder than normal (e.g. brisk walking, cycling at a regular pace, carrying light loads). Equally beneficial is to get some "vigorous activity" which results in breathing much higher than normal (e.g., digging, aerobics, fast cycling, carrying heavy loads). But any and all movement is good!

Medical Xpress: Researchers find obesity linked to reduced blood flow to the brain

A new study from scientists at The Irish Longitudinal Study on Aging (TILDA) at Trinity College Dublin reveals important findings, indicating that being overweight or obese significantly reduces blood flow in the brain. The study also shows that increased physical activity can positively modify, or even negate, this reduction in brain blood flow. ...continue reading "Overweight and Obesity Is Associated With Reduced Blood Flow In the Brain"

Published on Leave a comment on Reduce Your Risk of Severe COVID-19 Infection By Being Physically Active

Another reason to get more active - a new study finds that being physically inactive (a couch potato) is associated with a higher risk of severe COVID-19 infection, hospitalization and ICU admission for COVID-19, and death from COVID-19. The researchers concluded that being consistently inactive should be viewed as a risk factor for severe COVID-19 outcomes, and that it is a "stronger risk factor than any of the underlying medical conditions and risk factors identified by the CDC except for age and a history of organ transplant". Yikes!

On the other hand, being physically active at least 150 minutes per week, and this includes brisk walking, is linked to lower rates of all of the above. Some activity (but under 150 minutes per week) is also better than none, but 150 minutes or more is better. The researchers state that besides vaccinations, social distancing, and mask wearing - being physically active is the single most important action individuals can take to prevent severe COVID-19 and its complications, including death.

The 150 minutes (2 1/2 hours) of physical activity per week are the recommended US Physical Activity Guidelines for adults, and include moderate and vigorous physical activity. It includes brisk walking. This can be achieved in less than 1/2 hour per day!

The researchers point out that health benefits of regular physical activity include: improved immune function, lower incidence of viral infections, as well as lower intensity and cases of death from viral infections, lowers the risk of chronic inflammation, improves cardiovascular health, increases lung capacity, muscle strength, and improves mental health. Which is why it is not surprising that persons getting a good amount of physical activity each week also generally have fewer problems with COVID-19 infections.

From CNN: Reduce risk of severe Covid with regular activity, study says. Here's how to get in 22 minutes of exercise daily

Some excerpts from the study at British Journal of Sports Medicine (BJSM): Physical inactivity is associated with a higher risk for severe COVID-19 outcomes: a study in 48,440 adult patients

Abstract: Objectives To compare hospitalisation rates, intensive care unit (ICU) admissions and mortality for patients with COVID-19 who were consistently inactive, doing some activity or consistently meeting physical activity guidelines.  ...continue reading "Reduce Your Risk of Severe COVID-19 Infection By Being Physically Active"

Published on Leave a comment on Any Amount of Physical Activity Is Good For Overweight Adults

More evidence that there are health benefits from physical activity, even minimal amounts. Ohio State University researchers found that physical activity, even 10 minute at a time physical activity or exercise, adds up and is associated with lower amounts of cardiovascular (heart) disease in the next ten years - even for obese and overweight persons.

Being overweight or obese are risk factors for cardiovascular disease, type 2 diabetes, hypertension, and cancer. About 40% of Americans are obese and 32% are overweight, so having a way to simply and cheaply lower rates of cardiovascular disease is wonderful. Overweight is body mass index (BMI) of 25.0 to 29.9, obesity is BMI 30 or higher, and normal BMI is 18.5 to 24.8 (see CDC guidelines)

The researchers found that physical activity is more important than weight of a person in determining the risk of cardiovascular disease over the next 10 years. Unfortunately 43% of the overweight participants and 53% of the obese participants reported being sedentary (did not engage in at least 10 minutes of continuous physical activity each week) - and these groups had the highest risk of cardiovascular disease.

What counts as exercise or physical activity? Physical activity should be at least 10 continuous minutes or more, and ideally add up to 150 minutes or more each week. All moderate (e.g. brisk walking, light yard work, vacuuming, dancing) and vigorous (e.g. jogging, swimming laps, aerobics, heavy yard work) recreation activities count. The study found that engaging in less than 150 minutes a week also lowered the risk for cardiovascular disease, just not as much as for those with 150 minutes or more each week.

Government guidelines: The Physical Activity Guidelines from the US Department of Health and Human Services recommends that adults do at least 150 to 300 minutes of moderate-intensity physical activity a week, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity.

Bottom line: Try to move, move, move as much as possible! Yes, a nice 20 minute (1 mile) walk counts!

From Medical Xpress: Not much exercise needed to lower heart disease risk for overweight people

A new study suggests, for obese or overweight adults, that any amount of exercise might lower the risk of developing cardiovascular disease in the next 10 years.  ...continue reading "Any Amount of Physical Activity Is Good For Overweight Adults"

Published on Leave a comment on Regular Exercise Has Anticancer Effects

Evidence is accumulating that engaging in exercise may not only prevent cancer, but that in those who already have cancer - it may prevent progression of the cancer. Fantastic!

A large 2019 review of 9 studies (755,459 individuals) found that 2 1/2 hours per week of "moderate-intensity" physical activity or exercise (e.g. brisk walks) really lowers the risk of 7 cancers: colon, breast, endometrial, kidney, myeloma, liver, and non-Hodgkin lymphoma. Some (but not all) were lowered in a dose response manner, that is, the more exercise (up to 5 hours per week), the bigger the protective effect.

Another 2019 review article stated that there are hundreds of studies in the field of "exercise oncology" which have examined the effect of exercise on cancer in humans. The studies find that exercise may prevent cancer, control cancer progression, and interact positively with anticancer therapies. (One example: a study found regular moderate or vigorous physical activity is associated with lower rates of death in men diagnosed with prostate cancer.)

In addition, hundreds of animal (mice and rat) and laboratory studies show that the anticancer effects of exercise are causal, not just an association. There is evidence that each exercise session actually has an effect on cancer tumors. And that the more exercise sessions, the bigger the effect!

Bottom line: Get out and move, move, move! Plan to do this every week for years.

An infographic that illustrates how exercise has anticancer effects, from The Scientist:  Infographic: Exercise’s Anticancer Mechanisms

Excerpts from the accompanying April 2020 article by Prof. Bente K. Pedersen (Univ. of Copenhagen) on how regular exercise has anticancer effects. From The Scientist: Regular Exercise Helps Patients Combat Cancer

Physical exercise is increasingly being integrated into the care of cancer patients such as Mathilde, and for good reason. Evidence is accumulating that exercise improves the well being of these patients by combating the physical and mental deterioration that often occur during anticancer treatments. Most remarkably, we are beginning to understand that exercise can directly or indirectly fight the cancer itself.  ...continue reading "Regular Exercise Has Anticancer Effects"

Published on Leave a comment on Exercise May Lower The Risk Of Some Cancers

Exercise appears to protect against some cancers. Yes, something so simple as merely getting the recommended amount of 2 1/2 hours per week of exercise (e.g. brisk walks) really lowers the risk of 7 cancers: colon, breast, endometrial, kidney, myeloma, liver, and non-Hodgkin lymphoma.

The researchers analyzed 9 studies for a total of 755,459 individuals (median age 62 years, 53% females) who were followed for 10.1 years, and found that 50,620 cancers developed. They specifically looked at 15 cancers and found that exercise lowered the risk of 7 cancers. Some, but not all, were lowered in a dose response manner, that is, the more exercise, the bigger the protective effect (e.g. breast, colon, endometrial cancer). How much the cancer risk was lowered with exercise varied by types of cancer: colon (8%-14% lower risk in men), breast (6%-10% lower risk), endometrial (10%-18% lower risk), kidney (11%-17% lower risk), myeloma (14%-19% lower risk), liver (18%-27% lower risk), and non-Hodgkin lymphoma (11%-18% lower risk in women).

How much exercise was needed for a cancer protective effect? About 2 1/2 to 5 hours per week of moderate-intensity physical activity, such as brisk walking. The study looked at "leisure-time" exercise, which can include exercise, sports or any recreational activity which is typically "moderate to vigorous intensity".

The Physical Activity Guidelines from the US Department of Health and Human Services recommends that adults do at least 150 to 300 minutes of moderate-intensity physical activity a week, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent combination of moderate- and vigorous-intensity activity. Brisk walking is moderate intensity physical activity. Bottom line: get out and move, move, move!

From Medical Xpress: Report links recommended physical activity levels to lower risk of seven cancers   ...continue reading "Exercise May Lower The Risk Of Some Cancers"

Published on Leave a comment on Light Physical Activity Is Beneficial to the Brain

Great news for those who don't exercise at government recommended guideline levels of 150 minutes of moderate to vigorous activity per week. Which may be most of us, perhaps? Hmmm? A recent study found that even light intensity exercise is beneficial to the brain.

The study of 2354 persons (average age 53 years) in Framingham, Massachusetts, found that each additional hour spent in light-intensity physical activity was associated with a larger brain volume - equivalent to approximately 1.1 years less brain aging. Thus, the more activity, the more beneficial. In general, total cerebral brain volume declines at a rate of 0.2% per year after age 60 years - so slowing this process down is desirable.

Both physical activity levels and steps per day was looked at, and both were beneficial to brain volume. The study found that walking 10 ,000 or more steps per day was associated with higher brain volume when compared with persons who walked fewer than 5000 steps per day. But even 7500 steps was better for the brain than 5000 steps. How did they measure brain volume? With brain MRI imaging. 

This study found that light exercise is beneficial to the brain, specifically the brain volume - but note that these benefits are from levels below official recommended guidelines. The US Department of Health and Human Services (HHS) 2018 Physical Activity Guidelines for Americans state that 150 or more minutes of moderate to vigorous physical activity (MVPA) per week is recommended for substantial health benefits (but they also said that "some physical activity is better than none"). In other words, get off your butt and move - any activity and exercise is better than none!

From Science News: Light, physical activity reduces brain aging

Incremental physical activity, even at light intensity, is associated with larger brain volume and healthy brain aging.  ...continue reading "Light Physical Activity Is Beneficial to the Brain"

Published on Leave a comment on Could Physical Activity Reduce Stroke Severity?

The results of a recent study suggested that walking 4 hours or more a week or 2 to 3 hours of moderate physical activity may have a (slight) protective effect of reducing stroke severity in persons who get a stroke. The study, which was conducted in Sweden, found that persons who were physically more active before their stroke and were younger in age were more likely to have a mild stroke (rather than a moderate or severe stroke). This finding was an association (didn't prove it).

But ...the majority of persons participating in the study - whether they exercised or not before the stroke - had mild strokes, and a minority in all of the groups had moderate or severe strokes. 73% of physically inactive people, 85% of those with light physical activity, and 89% of  those who had engaged in moderate physical activity before their strokes had mild strokes. Researchers found that light (walking or a similar activity for at least 4 hours per week) and moderate physical activity (2 to 3 hours per week) were equally beneficial. 

From Medical Xpress: People who walk just 35 minutes a day may have less severe strokes

People who participate in light to moderate physical activity, such as walking at least four hours a week or swimming two to three hours a week, may have less severe strokes than people who are physically inactive, according to a study published in the September 19, 2018, online issue of Neurology, the medical journal of the American Academy of Neurology. 

...continue reading "Could Physical Activity Reduce Stroke Severity?"