Category Archives: exercise benefits

Waist-stature ratio can indicate risk of cardiovascular disease even in healthy individuals – Study

I have just run across another study that backs up the blog mantra of eat less; move more; live longer and its corollary use it or lose it.

Health experts have warned for years that men and women with excess abdominal fat run a greater risk of developing cardiovascular problems. However, individuals with abdominal or central obesity are not the only ones in danger, according to a new study, reported by Elton Alisson | Agência FAPESP

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The study found that physically active men who were not overweight but whose waist-stature ratio (WSR) was close to the risk threshold were also more likely to develop heart disorders than individuals with lower WSRs. Continue reading

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Incremental Exercise – good or bad?

This post is about an experiment of mine. I consider it successful, but I wouldn’t mind hearing your opinion of it. I don’t know how many of you live in a high rise building, but I do and my experiment has everything to do with just that.

I live in a high rise building and own a dog. I have to walk my dog three times a day out doors. In my building dogs have to ride on the ‘service elevators’ rather than the regular ones. My building has more than 50 stories and there are two service elevators. Often one of them is ‘locked off’ for movers, or other maintenance needs. So, it is not surprising that I often find myself waiting several minutes for an elevator to take the dog for her walk. The area in which I wait for the service elevator is about 16 feet long and eight feet wide.

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This is not my building, but you get the idea. Photo by Pixabay on Pexels.com

That’s the logistical part. Continue reading

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Flu prevention tips

I truly believe that old saw “an ounce of prevention ….” So, here are some super positive ideas about protecting yourself from flu this season. Good luck!

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Tony

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Filed under Exercise, exercise benefits, flu season, flu shot, preventing the flu, Uncategorized

I’m 79 and feeling fine …

General Douglas MacArthur, Paul Newman, Angela Davis, Wayne Gretzky, Eddie Van Halen, Jules Feiffer and Ellen DeGeneres were all born on January 26.

Oh, yes, and one not so famous. It’s also my birthday. I am now 79 years old. I am happy to say that I feel great and am healthier than I was 20 years ago when I was toiling away in the working world.

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This is my birthday picture from a while back. It’s the only one I have that’s decorated. Also, my pup is in it, too.

This is from my birthday blog post last year:

One of the main reasons I feel like I have things so together is this blog. I started writing it in March of 2010 with a partner who has since left for other pursuits. From the beginning, I discovered a focus. At first it was simply trying to keep my weight down. I learned portion control and serving size. This Italian guy was surprised to learn that a “serving” of pasta was not a 10 inch plate heaped with spaghetti noodles smothered in tomato sauce. No, a 200 calorie serving of pasta is about the size of a baseball. Incredibly, that was a revelation to me. I put the information to use. I began to reduce my portions accordingly. I am not going to recount all the lessons I learned in the past nearly nine years, but if you want to get control of your weight, check out my Page – How to Lose Weight – and Keep it Off. Continue reading

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Tips for my senior friends … Infographic

I am fortunate to live in a big city and have lots of social outlets. For my senior readers, here are some suggestions from the National Institute on Aging for dealing with situations which are less hospitable.

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This infographic says to get moving. I can’t stress enough how beneficial my daily bike riding is for me. I get out of the apartment and enjoy flying across the pavement. In the good weather I put my dog in the basket. But, I always bring my water bottle with the bluetooth speaker on top. I get to listen to my favorite songs from my iPhone the whole time, not to mention enjoying being out in nature. Don’t forget: the law of the body is – use it or lose it.

Tony

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Physical Activity, Any Type or Amount, Cuts Health Risk from Sitting

Eat less; move more; live longer just got further support from a recent study. I remain convinced that a sedentary lifestyle is one of the great unnoticed killers in our midst – particularly of senior citizens.

A new study of around 8,000 middle-aged and older adults found that swapping a half-hour of sitting around with physical activity of any intensity or duration cut the risk of early death by as much as 35 percent. The findings highlight the importance of movement—regardless of its intensity or amount of time spent moving—for better health.

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Photo by rawpixel.com on Pexels.com

The study was published online in the American Journal of Epidemiology.

“Our findings underscore an important public health message that physical activity of any intensity provides health benefits,” says Keith Diaz, PhD, assistant professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons and lead author of the paper. Continue reading

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Here are the benefits of walking 5, 30 and 60 minutes – Video

Regular readers know that I am a big fan of walking. I call it the Cinderella of the exercise world because it is so unappreciated. If you want to learn a lot more about the benefits of walking – after you watch this less than five minute video – check out my Page – Why you should walk more.

Tony

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Regular exercise changes the brain – Harvard

Eat less; move more; live longer remains the mantra of this blog. It is good to learn from Harvard, no less, that moving more also helps to keep our brain intact and functioning.

There are plenty of good reasons to be physically active. Big ones include reducing the odds of developing heart disease, stroke, and diabetes. Maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better. Here’s another one, which especially applies to those of us (including me) experiencing the brain fog that comes with age: exercise changes the brain in ways that protect memory and thinking skills.

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Photo by Snapwire on Pexels.com

In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results.

The finding comes at a critical time. Researchers say one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide. Continue reading

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Tufts on 2019 New Year’s health resolutions

It’s that time of year, so here goes. I don’t have a lot of confidence in New Year’s resolutions, because I try to live that way year ’round. If, however, you feel that you have been slipping, here are some wonderful positive tips from the Tufts Health and Nutrition Letter:

“According to surveys, the two most popular New Year’s resolutions involve losing weight and getting fit—and for good reason. Moving toward a healthier dietary pattern and being more physically active are crucial steps toward achieving well-being—with or without weight loss.”

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Try these tips for making New Year’s resolutions last:

  • Set SMART goals. Make New Year’s resolutions Specific, Measurable, Attainable, Relevant, and Time-bound.
  • Take small steps. Choose incremental changes that seem do-able to you. For example: someone who habitually drinks soda twice a day may find that cutting back to one soda a day for a few weeks, then switch to flavored seltzer, is easier than quitting “cold turkey.”
  • Introduce physical activity slowly. To avoid injury, start with short, less intense activity sessions and gradually increase intensity and duration.
  • Plan. Put time to be physically active on your calendar; shop ahead to have ingredients for healthy meals and snacks on hand; try cooking ahead and freezing so healthy choices are available when time and energy are short; andavoid buying those foods and beverages you have resolved to cut down on.
  • Track your progress. Use a notebook, fitness tracker, or smartphone app to monitor your dietary intake and/or physical activity progress.
  • Team up. Find a friend or online community to help with accountability and commitment. Something as simple as sending each other daily “did you exercise today” texts can be effective.
  • Make it fun. No one is going to stick with something they hate. Find an activity that gets you moving and brings you joy. Take a healthy-cooking class, cook with family or friends, or experiment with new foods to make eating enjoyable.
  • Cheer yourself on. Celebrate each little achievement. Throwing your fist in the air, patting yourself on the back, or literally saying, “good job” out loud may create an association between the new behavior and positive feelings.

 

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How Exercise Reduces Belly Fat in Humans

I am guessing that belly fat is the number one source of concern for people taking up exercise – or continuing it. So many fruitless hours have been spent on ‘ab-work’ like sit-ups and stomach crunches with little sign of success. It turns out that reduction of that ‘spare tire’ is far less complicated than many suppose. Simple, but not obvious.

Summary: According to researchers, interleukin 6 plays a critical role in how exercise helps to reduce body fat. Source: Cell Press.

Some of you may have made a New Year’s resolution to hit the gym to tackle that annoying belly fat. But have you ever wondered how physical activity produces this desired effect? A signaling molecule called interleukin-6 plays a critical role in this process, researchers report December 27 in the journal Cell Metabolism.

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This graphical abstract shows that in abdominally obese people, exercise-mediated loss of visceral adipose tissue mass requires IL-6 receptor signaling. NeuroscienceNews.com image is credited to Wedell-Neergaard, Lehrskov, and Christensen, et al. / Cell Metabolism.

As expected, a 12-week intervention consisting of bicycle exercise decreased visceral abdominal fat in obese adults. But remarkably, this effect was abolished in participants who were also treated with tocilizumab, a drug that blocks interleukin-6 signaling and is currently approved for the treatment of rheumatoid arthritis. Moreover, tocilizumab treatment increased cholesterol levels regardless of physical activity.

“The take home for the general audience is ‘do exercise,’” says first author Anne-Sophie Wedell-Neergaard of the University of Copenhagen. “We all know that exercise promotes better health, and now we also know that regular exercise training reduces abdominal fat mass and thereby potentially also the risk of developing cardio-metabolic diseases.”

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Just 6 months of moderate exercise may boost an aging brain – Study

Getting the heart pumping with aerobic exercise, like walking or cycling for 35 minutes three times a week, may improve thinking skills in older adults with cognitive impairments, according to a study published in the December 19, 2018, online issue of Neurology®, the medical journal of the American Academy of Neurology.

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After six months of exercise, study participants’ scores on thinking tests improved by the equivalent of reversing nearly nine years of aging. The study looked at people who had cognitive impairments without dementia, which is defined as having difficulty concentrating, making decisions, or remembering, but not severe enough to be diagnosed with dementia.

The study found that exercise improved thinking skills called executive function. Executive function is a person’s ability to regulate their own behavior, pay attention, organize and achieve goals. Continue reading

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7 Tips on holiday weight control

These are great fun times coming up for us for the most part. We will see friends and loved ones who live out of town. There is great reason to celebrate. With the tips on this infographic, you may be able to sidestep the worst of holiday weight gain.

Good luck!

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Image Credit: P.K. Newby, and author of Food and Nutrition: What Everyone Needs to Know®, Oxford University Press 2018

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20 Benefits of walking 30 minutes a day – Infographic

Having given you an infographic on the benefits of bike riding it seemed only fair to offer the same for walking.

For the record, I consider walking to be the Cinderella of the exercise universe – totally unappreciated. Check out my Page – Why you should walk more for further details.

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Tony

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Filed under Exercise, exercise benefits, walking, Weight, weight control

The value of one hour of bike riding …

I thought there were some interesting observations in this. I would just like to add that personally, I have found my regular bike riding to be like a moving meditation. Consciously I enjoy the sensation of flying across the pavement, but unconsciously, a whole other thing takes place. I can’t explain it, but often I can create a blog post in my head and when I get home just write it like someone else is dictating it.

I will be 79 next month, but I feel better than I did when I was back in the work force 20 years ago. Biking has a lot to do with that. Think about giving it a chance. You probably enjoyed it as a kid.

One of the things I have learned writing this blog is that a sedentary lifestyle can be as bad as smoking for your health. Get moving ….

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Best wishes for the holidays!

Tony

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Filed under biking, cardio exercise, Exercise, exercise benefits, regular bike riding, safe biking

Merry Christmas and Season’s Greetings!

I hope this edible Christmas tree will give you healthy ideas about your eating this holiday season and in the coming year.

While you are thinking about it, don’t forget that you need to exercise, too. You won’t be exercising just to burn calories. Exercise benefits your brain and body in many ways. Check out the exercise tags at the right to read further on this.

I hope you will enjoy all the benefits of good food and exercise! Eat less; move more; live longer. Healthy eating is healthy aging and we all want that. Okay, we seniors are more aware of it than you younger folk, but keep at it and you will come realize and appreciate it too.

Best wishes for this holiday season!

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Tony

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Guidelines for feeling good and functioning well into senior years – GCBH

I just ran across this newly-published set of guidelines for helping seniors succeed in retaining their mental function and well-being as they age. As a senior myself who has a family with a history of Alzheimer’s and dementia I found it to be on point with my own situation.

The Global Council on Brain Health (GCBH) is an independent collaborative of scientists, health professionals, scholars, and policy experts from around the world who are working in areas of brain health related to human cognition. The GCBH focuses on brain health relating to people’s ability to think and reason as they age, including aspects of memory, perception and judgment.

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Photo by rawpixel.com on Pexels.com

We believe the following suggestions will increase the chances for people to experience or optimize mental well-being. If you are already engaging in these healthy activities, continue to do so, and consider trying something new as well.

FOR INDIVIDUALS:

1. Take the time to develop and strengthen relationships with family and friends. For more about the brain health benefits of strong social ties, see the GCBH report, The Brain and Social Connectedness: GCBH Recommendations on Social Engagement and Brain Health.

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