Category Archives: exercise benefits

What about pain and exercise?

I have a bad case of arthritis in both my hands. I use exercise balls, ice packs and CBD oil for temporary pain relief. That is pretty much the only pain I deal with regularly. So, I guess I have a lot to be thankful for as a guy who turns 79 in January. I do realize, however, that many seniors are not so lucky. For them, I recommend these tips from the National Institute on Aging.

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Exercising when you’re in pain can be hard. You might think that you should rest until your pain disappears. But depending on the type of pain you’re experiencing, exercise can help reduce your pain and improve your mood.
Most people living with chronic pain can exercise safely. In fact, research has shown that exercise combined with education can reduce one’s risk of lower back pain.

Follow these tips for exercising with pain:

  • Pace yourself. Begin your program slowly with low-intensity exercises and work up from there.
  • Talk to your doctor. Pain usually doesn’t go away overnight, so talk with your health care provider about how long it may take before you feel better and about what exercises you can do safely.
  • Know which exercises to do. Endurance, strength, balance, and flexibility exercises all have their own benefits, so doing a combination of exercises may be best.
  • Don’t overdo it. Listen to your body. Avoid overexerting yourself when you feel good. If you have pain or swelling in a specific area, switch your focus to another area for a couple of days.

Learn more about exercising with pain from Go4Life.

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Filed under back pain, chronic pain, Exercise, exercise benefits, exercise frequency, joint pain, pain, Pain relief, Uncategorized

Exercise and be happy – Infographic

I have written so many times about the benefits of exercise on the body and brain that this almost seems repetitious. On the other hand, it is nice to see the exact hormones at work.

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On the off chance that you are not familiar with it, please check out my Page – Important facts about your brain – (and exercise benefits.)

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Tony

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Filed under aging brain, brain, brain function, Exercise, exercise benefits, Healthy brain

No limit to benefits of cardio exercise – Study

How many times have I written eat less; move more; live longer. Now comes the Cleveland Clinic with a study that virtually says those very words – only better.

Cleveland Clinic researchers have found that better cardiorespiratory fitness leads to longer life, with no limit to the benefit of aerobic fitness.

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Researchers retrospectively studied 122,007 patients who underwent exercise treadmill testing at Cleveland Clinic between Jan. 1, 1991, and Dec. 31, 2014, to measure all-cause mortality relating to the benefits of exercise and fitness. The paper was published  in the Journal of the American Medical Association Network Open.

The study found that increased cardiorespiratory fitness was directly associated with reduced long-term mortality, with no limit on the positive effects of aerobic fitness.  Extreme aerobic fitness was associated with the greatest benefit, particularly in older patients (70 and older) and in those with hypertension.

“Aerobic fitness is something that most patients can control. And we found in our study there is no limit to how much exercise is too much,” said Wael Jaber, M.D., Cleveland Clinic cardiologist and senior author of the study.  “Everyone should be encouraged to achieve and maintain high fitness levels.” Continue reading

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Filed under cardio exercise, cardiovascular diseases, diabetes, Exercise, exercise benefits, smoking, Smoking dangers

High-intensity exercise yields same cell benefits in fewer minutes

Although I personally prefer moderate intensity exercise, maybe it’s my age, I understand that a lot of younger folks are into the high intensity activity. More power to you.

A few minutes of high-intensity interval or sprinting exercise may be as effective as much longer exercise sessions in spurring beneficial improvements in mitochondrial function, according to new research. The small study is published ahead of print in the American Journal of Physiology—Regulatory, Integrative and Comparative Physiology.

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Mitochondria, the energy centers of the cells, are essential for good health. Previous research has found that exercise creates new mitochondria and improves the function of existing mitochondria. Altered mitochondrial function in response to a single session of exercise generates signals that may lead to beneficial changes in the cells, lowering the risk for chronic disease. High-intensity interval exercise consists of short bursts of high-intensity aerobic exercise—physical activity that raises the heart rate—alternating with brief recovery periods. Whether the intensity of a workout affects mitochondrial response is unclear. Continue reading

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Some healthy habits for you …

I just ran across this infographic and was touched by its simplicity. Basic as it is,  I hope you have these going for you on a daily basis.  I think they are the keys to a long and healthy life.

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Tony

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Filed under brain exercise, Exercise, exercise benefits, good night's sleep, hydration, walking

Even mild physical activity immediately improves memory function, study finds

As a senior, I consider this to be very good news.

People who include a little yoga or tai chi in their day may be more likely to remember where they put their keys. Researchers at the University of California, Irvine and Japan’s University of Tsukuba found that even very light workouts can increase the connectivity between parts of the brain responsible for memory formation and storage.

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In a study of 36 healthy young adults, the researchers discovered that a single 10-minute period of mild exertion can yield considerable cognitive benefits. Using high-resolution functional magnetic resonance imaging, the team examined subjects’ brains shortly after exercise sessions and saw better connectivity between the hippocampal dentate gyrus and cortical areas linked to detailed memory processing.

Their results were published in Proceedings of the National Academy of Sciences. Continue reading

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Cycling for the elderly – Video

I stumbled across this and thought it might interest you. As regular readers know I am a 78-year-old guy who lives in Chicago and rides his bike daily. I am most grateful for the ability to do just that. There are many seniors, perhaps someone in your family, who have lost some mobility. In the course of writing this blog I have become aware of just how damaging a sedentary lifestyle can be. I thought there were some interesting ideas expressed in the video (less than 3 minutes) which was produced by the BBC in Britain.

To read further on the effects of a sedentary lifestyle check out the following posts:

Combat that sedentary lifestyle with more movement – Harvard

Fitness over 50 – Overcoming a sedentary lifestyle – Harvard

A physiologic link between heart disease and a sedentary lifestyle

Exercise may help counter health risks of a sedentary lifestyle

Physical activity cuts heart disease risks for seniors – AHA

Tony

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Filed under aging, cardio exercise, Exercise, exercise benefits, heart disease, sedentary lifestyle, successful aging

Small molecule plays big role in weaker bones as we age

With age, expression of a small molecule that can silence others goes way up while a key signaling molecule that helps stem cells make healthy bone goes down, scientists report.

They have the first evidence in both mouse and human mesenchymal stem cells that this unhealthy shift happens, and that correcting it can result in healthier bone formation.

The small molecule is microRNA-141-3p and the signaling molecule is stromal-cell derived factor, or SDF-1, they report in the Journal of Gerontology: Biological Sciences.

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“If you are 20 years old and making great bone, you would still have microRNA-141-3p in your mesenchymal stem cells. But when you are 81 and making weaker bone, you have a lot more of it,” says Dr. Sadanand Fulzele, bone biologist in the Department of Orthopaedic Surgery at the Medical College of Georgia at Augusta University.

Restoring a more youthful balance could be a novel strategy for reducing age-associated problems likes osteoporosis and the impaired ability to heal bone breaks, says Fulzele, a corresponding author on the study. Continue reading

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Blueberries could help fight Alzheimer’s – ACS

The living longer phrase in my Diet, Exercise and Living Longer title assumes that one has his mental faculties intact. Having seen first hand the scourge of dementia, I don’t want any part of that if I can help it. Exercise is super for combating cognitive problems. Check out my Page – Important facts about your brain – (and exercise benefits) to learn more.

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The blueberry, already labeled a ‘super fruit’ for its power to potentially lower the risk of heart disease and cancer, also could be another weapon in the war against Alzheimer’s disease. New research being presented today further bolsters this idea, which is being tested by many teams. The fruit is loaded with healthful antioxidants, and these substances could help prevent the devastating effects of this increasingly common form of dementia, scientists report.

The researchers presented their work at the National Meeting & Exposition of the American Chemical Society (ACS). ACS. It featured more than 12,500 presentations on a wide range of science topics. Continue reading

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Exercise linked to improved mental health – The Lancet

More exercise was not always better, and the study found that exercising for 45 minutes three to five times a week was associated with the biggest benefits.

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Riding a bike scored really high in the study

The study included all types of physical activity, ranging from childcare, housework, lawn-mowing and fishing to cycling, going to the gym, running and skiing.

Exercise reduces the risk of cardiovascular disease, stroke, diabetes, and mortality from all causes, but its association with mental health remains unclear.

Previous research into the effect of exercise on mental health has conflicting results. While some evidence suggests that exercise may improve mental health, the relationship could go both ways – for example inactivity could be a symptom of and contributor to poor mental health, and being active could be a sign of or contribute to resilience. The authors note that their study cannot confirm cause and effect.

 

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Lack of exercise damages us – WHO Report

Eat less; move more; live longer. The World Health Organization agrees. Following are the potential results of inadequate exercise for all age groups, according to the WHO.

– Insufficient physical activity is one of the leading risk factors for death worldwide.
– Insufficient physical activity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes.
– Physical activity has significant health benefits and contributes to prevent NCDs.
– Globally, 1 in 4 adults is not active enough.
– More than 80% of the world’s adolescent population is insufficiently physically active.
– Policies to address insufficient physical activity are operational in 56% of WHO Member States.

WHO Member States have agreed to reduce insufficient physical activity by 10% by 2025.

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What is physical activity?

WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure – including activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits.

The term “physical activity” should not be confused with “exercise”, which is a subcategory of physical activity that is planned, structured, repetitive, and aims to improve or maintain one or more components of physical fitness. Beyond exercise, any other physical activity that is done during leisure time, for transport to get to and from places, or as part of a person’s work, has a health benefit. Further, both moderate- and vigorous-intensity physical activity improve health.

How much of physical activity is recommended? Continue reading

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Self-care strategies – Infographic

I ran across this infographic in my web wanderings and thought you might enjoy it.

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Physical activity benefits for adults

Eat less; move more; live longer

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Check out my Page – Do you know the dangers of too much sitting? for more.

Tony

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Filed under Exercise, exercise and brain health, exercise benefits, prolonged sitting, sedentary lifestyle, sitting, sitting too long

Physical activity cuts heart disease risk for seniors – AHA

Again there are echoes of our mantra, eat less; move move; live longer. 

Adults in their early 60s, who spend less time sitting and more time engaged in light to vigorous physical activity, benefit with healthier levels of heart and vessel disease markers, according to new research in Journal of the American Heart Association, the Open Access Journal of the American Heart Association/American Stroke Association.

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The results from increased physical activity were found to be particularly good among women.

Physical inactivity is a well-known risk factor for cardiovascular disease and premature death from cardiovascular disease. Physical activity’s protective effect is likely due in part to its impact on biomarkers in the blood that help predict atherosclerosis risk.

“The 60 to 64 age range represents an important transition between work and retirement, when lifestyle behaviors tend to change,” said Ahmed Elhakeem, Ph.D., study author and senior research associate in epidemiology at Bristol Medical School, University of Bristol in the United Kingdom. “It may, therefore, be an opportunity to promote increased physical activity.

“In addition, cardiovascular disease risk is higher in older adults. It’s important to understand how activity might influence risk in this age group,” Elhakeem said. “We found it’s important to replace time spent sedentary with any intensity level of activity.” Continue reading

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Heart structure and function may change for overweight young adults – AHA

Eat less’ move more; live longer – and, we might add, the sooner the better, according to the latest information from the American Heart Associaton.

Being overweight may cause higher blood pressure and changes to the heart’s structure, even in young adults.

Even as a young adult, being overweight may cause higher blood pressure and thicken heart muscle, setting the stage for heart disease later in life, according to new research in the American Heart Association’s journal Circulation.

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The study is the first to explore if higher body mass index (BMI) – a weight-for-height index – results in adverse effects on the cardiovascular system in young adults.

While observational studies can suggest associations between risk factors or lifestyle behaviors and heart disease, they cannot prove cause-and-effect. Here, investigators triangulated findings from three different types of genetic analysis to uncover evidence that BMI causes specific differences in cardiovascular measurements. Continue reading

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Exercise: Better starting later than never – Harvard

Eat less; move more; live longer. It’s never too late to start.

Exercising regularly throughout life is the best way to keep your heart healthy. But starting to exercise even in late middle age may lessen the risk of heart failure, according to a report in the May 15 issue of Circulation. Heart failure, a gradual decline in the heart’s ability to pump enough blood to meet the body’s needs, affects about 6.5 million people in the United States.

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The study involved more than 11,000 people who were part of a long-running project begun in the late 1980s, the Atherosclerosis Risk in Communities Study. Every six years, participants got medical testing and filled out questionnaires about their physical activity.

People who followed federal recommendations for physical activity (see How much physical activity do you need?) for the first 12 years of the study had the lowest risk of heart failure—31% lower than people who didn’t exercise at all. But people who increased their physical activity levels starting around age 60 over a period of just six years lowered their risk by 12%.

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