Category Archives: exercise duration

Exercise can reverse damage from heart aging – Study

Eat less; move more; live longer. Simple acts with profound effects. And, according to the latest study, don’t wait till you are old to start.

Exercise can reverse damage to sedentary, aging hearts and help prevent risk of future heart failure – if it’s enough exercise, and if it’s begun in time, according to a new study by cardiologists at UT Southwestern and Texas Health Resources.

Group of older mature people lifting weights in the gym

Group of older mature people lifting weights in the gym

To reap the most benefit, the exercise regimen should begin by late middle age (before age 65), when the heart apparently retains some plasticity and ability to remodel itself, according to the findings by researchers at the Institute for Exercise and Environmental Medicine (IEEM), which is a collaboration between UT Southwestern Medical Center and Texas Health Presbyterian Hospital Dallas.

And the exercise needs to be performed four to five times a week. Two to three times a week was not enough, the researchers found in an earlier study. Continue reading

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Filed under cardio exercise, exercise benefits, exercise duration, heart problems, how much exercise, successful aging

Sore muscles after exercise – MNT

Lots of folks are experiencing new beginnings right now as the new year commences. Exercise programs are high on the list of resolutions, particularly after some festive over indulgence in the past month. Medical News Today offered the following explanation of that pain you have in your freshly exercised muscles.

Whether you are cramming in some last-minute exercise before the holidays or trying a new workout, beware of aching muscles. But why does your body feel so sore, and what can you do to speed up recovery?

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Have you decided to make a start on your New Year’s resolution and take up exercise now? Or maybe you’re looking at stepping up your usual routine as a result of the inevitable excesses of the holidays? The chances are that your muscles will pay the price.

Starting within a day of your exercise session, your muscles begin to seize up, and you feel more and more uncomfortable. For the next couple of days, you move like a robot, find it hard to dress yourself, and the simple act of walking down a set of stairs will see you groaning in agony.

Whether you have recently taken up exercise or simply pushed your limits, you may well be familiar with this sequence of events. Continue reading

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Filed under cardio exercise, core exercises, Exercise, exercise benefits, exercise duration, New Year Resolutions, sore muscles

Two days – no exercise – Doctor’s orders

WHAT MADNESS IS THIS??? Sentenced to the sedentary penitentiary? By a medical man?

I am still the guy who wakes up in the morning looking forward to hopping on the bike and cranking up 10+ miles before breakfast. A flashback is in order.

Two weeks ago I had a big medical week. My annual physical and flu shot were due and I was having trouble chewing on one of my wisdom teeth. So, I had a doctor’s appointment and a dentist appointment in the same week. My normally robust good health keeps me out of doctors’ offices most weeks of the year.

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So, I fasted in the morning, saw the doctor, had my blood drawn and left the hospital ravenous for food. So much for the doctor’s visit. My doctor was kind enough email me my blood work results that evening.

Component Results

Component Your Value Standard Range
CHOLESTEROL 198 mg/dL
Guideline: < 170 mg/dl, Optimal (Not to be construed as a target for drug therapy.)
TRIGLYCERIDE 47 mg/dL
Guideline: < 100 mg/dl, Optimal (Not to be construed as a target for drug therapy.) > 499 mg/dl, Highly abnormal (Please review with your medical team.)
HDL CHOLESTEROL 80 mg/dL
Guideline: > 50 mg/dl, Optimal (Not to be construed as a target for drug therapy.)
LDL CHOL (CALC) 109 mg/dL
Guideline: < 100 mg/dl, Optimal (Not to be construed as a target for drug therapy.) > 189mg/dl, Highly abnormal (Please review with your medical team.)
Non-HDL Cholesterol 118 mg/dL
Guideline: < 120 mg/dl, Optimal (Not to be construed as a target for drug therapy.) > 219 mg/dl, Highly abnormal (Please review with your medical team.)

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Filed under dental problems, Exercise, exercise benefits, exercise duration, wisdom teeth

How dangerous is it to shovel snow?

I recently wrote about the beginning of flu season. Well, what goes hand in hand with flu season? Cold weather and snow shoveling. Hopefully, you have gotten a flu shot by now and are set up to face flu season. I just wanted to remind you that you need to use your brain as well as your back when it comes to shoveling snow.

For many of us the onset of snow shoveling season is just around the corner.. Please be aware that in terms of your body shoveling snow is not a totally innocent activity. While I strongly support calorie burning exercises to build up your cardiovascular system and other benefits, it is important to know your limits. If you are not currently working out or don’t consider yourself to be “in condition,” please think twice before you grab that snow shovel and race out to clear the walk. The American Journal of Emergency Medicine reported that more than 195,000 people were treated in U.S. Emergency Rooms for snow-shovel-related incidents from 1990 to 2006. This is an average of 11,500 individuals per year. Keep in mind that this information only covers folks who actually went to the ER for treatment. Plenty more stayed home and nursed their wounds …. About 2/3 of these incidents occurred among males. Children younger than 18 made up 15.3% of the cases. Older adults (above 55 years) accounted for more than 20%. Continue reading

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Filed under cold weather exercising, Exercise, exercise duration, outdoor exercise, overexercising, snow shoveling

6 Exercises You’ll Want To Do Every Day

As an old retired guy, 17 years, but who’s counting, ‘finding the time’ isn’t something I do any more. For those of you with regular jobs, I apologize for my forgetfulness. I realize that sometimes, when you have a demanding job/career, it can be difficult to impossible to ‘find the time’ to exercise. So, I thought I would share this excellent post from the Professionals Health Connection blog on working in some working out.

Tony

Professionals Health Connection

With your total workout taking less than 20 minutes a day (just 12.5 minutes if you follow the guidelines below exactly), you can’tsay no to these movements and even better, your body will love you for it!

Let’s face it, your body wants attention! It wantsto move! And with the amount of sitting in front of a computer most people do every day, ergonomic and even gaming chairs are being designed so you can sit for longer periods of time more comfortably. Unfortunately, that doesn’t mean sitting longer is good for you.

Have too comfy a chair? 

Yes, you can click on an image to buy on Amazon…

High Back Office Chair High Back Office Chair

Ergonomic Kneeling Chair Ergonomic Kneeling Chair

Racing Style Leather Gaming Chair Racing Style Leather Gaming Chair

While playing games, reading books, (yes, even reading about exercises), along with the work you do all day on computers is enticing. But because of the health issues…

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Filed under cardio exercise, Exercise, exercise benefits, exercise duration

Find out how good just 20 minutes of exercise is …

Eat less; move more; live longer has been the mantra of this blog almost since its inception. regular readers know how important I consider exercise – for the brain as well as the body. Check out my Page – Important facts about your brain (and exercise benefits) for more. But that is not to say that the body doesn’t also reap great benefits.

One moderate exercise session has a cellular response that may help suppress inflammation in the body

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It’s well known that regular physical activity has health benefits, including weight control, strengthening the heart, bones and muscles and reducing the risk of certain diseases. Recently, researchers at University of California San Diego School of Medicine found how just one session of moderate exercise can also act as an anti-inflammatory. The findings have encouraging implications for chronic diseases like arthritis, fibromyalgia and for more pervasive conditions, such as obesity. (my emphasis)

The study, recently published online in Brain, Behavior and Immunity, found one 20-minute session of moderate exercise can stimulate the immune system, producing an anti-inflammatory cellular response.

“Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level,” said senior author Suzi Hong, PhD, in the Department of Psychiatry and the Department of Family Medicine and Public Health at UC San Diego School of Medicine. “The anti-inflammatory benefits of exercise have been known to researchers, but finding out how that process happens is the key to safely maximizing those benefits.”

The brain and sympathetic nervous system — a pathway that serves to accelerate heart rate and raise blood pressure, among other things — are activated during exercise to enable the body to carry out work. Hormones, such as epinephrine and norepinephrine, are released into the blood stream and trigger adrenergic receptors, which immune cells possess.

This activation process during exercise produces immunological responses, which include the production of many cytokines, or proteins, one of which is TNF — a key regulator of local and systemic inflammation that also helps boost immune responses.

“Our study found one session of about 20 minutes of moderate treadmill exercise resulted in a five percent decrease in the number of stimulated immune cells producing TNF,” said Hong. “Knowing what sets regulatory mechanisms of inflammatory proteins in motion may contribute to developing new therapies for the overwhelming number of individuals with chronic inflammatory conditions, including nearly 25 million Americans who suffer from autoimmune diseases.”

The 47 study participants walked on a treadmill at an intensity level that was adjusted based on their fitness level. Blood was collected before and immediately after the 20 minute exercise challenge.

“Our study shows a workout session doesn’t actually have to be intense to have anti-inflammatory effects. Twenty minutes to half-an-hour of moderate exercise, including fast walking, appears to be sufficient,” said Hong. “Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.”(my emphasis)

Inflammation is a vital part of the body’s immune response. It is the body’s attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. However, chronic inflammation can lead to serious health issues associated with diabetes, celiac disease, obesity and other conditions.

“Patients with chronic inflammatory diseases should always consult with their physician regarding the appropriate treatment plan, but knowing that exercise can act as an anti-inflammatory is an exciting step forward in possibilities,” said Hong.

Tony

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One Simple Life Hack for Fatigue

Eat less; move more; live longer is the mantra of this blog. Turns out that the move more part covers a multitude of sins.

I ran across this quote on WebMD “Exercise has consistently been linked to improved vigor and overall quality of life,” says Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”

Running-Couple

It doesn’t get any better or clearer than that. I feel strongly that exercise is not optional in our daily life. (Check out my post Is Exercise Optional for Losing Weight?)

The sooner you integrate regular exercise into your daily life, the better off you will be. Remember, movement is exercise, walking, running, dancing, climbing stairs. You don’t have to go to the health club if that turns you off. Just get those limbs moving and you will be on your way to better health and lower weight.

Eat less; move more; live longer.

Tony

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Filed under aging, Exercise, exercise and brain health, exercise benefits, exercise duration, fatigue, weight control

How Much Exercise Should I Do?

The Department of Health and Human Services offers following answer using Moderate vs Vigorous exercise.

MODERATE INTENSITY

• Walking briskly (3 miles per hour or faster, but not race-walking)
• Water aerobics
• Bicycling slower than 10 miles per hour
• Tennis (doubles)
• Ballroom dancing
• General gardening

VIGOROUS INTENSITY

• Race walking, jogging, or running
• Swimming laps
• Tennis (singles)
• Aerobic dancing
• Bicycling 10 miles per hour or faster
• Jumping rope
• Heavy gardening (continuous digging or hoeing, with heart rate increases)
• Hiking uphill or with a heavy backpack

So, how much exercise should you do?
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Filed under aging, Exercise, exercise duration, Weight