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.
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
As you can see, majority of the risk factors that can hurt your heart health can be prevented – the answer lies in your hands.
These are risk factors along with the preventive options:
- High blood cholesterol – Eat right by having a balanced and healthy diet. Your fasting blood glucose should preferably be less than 100 mg/dL.
- High blood pressure – Manage blood pressure through exercise and medications. Keep the numbers below 120/80 mm Hg.
- Physical inactivity – Get moving and stand more. Spend 150 minutes of moderate intensive activity per week, like brisk walking. And opt for 75 minutes of vigorous-intensity activity. Eat less; move more; live longer. A sedentary lifestyle is a killer. Check out my Page – Do you know the dangers of too much sitting?
- Obesity and overweight – Lose weight to find your healthy weight. Target a Body Mass Index (BMI) of less than 25. Check out my Page – How dangerous is a big belly?
- Smoking – Stop smoking altogether, quit it. Your alcohol intake should be within limits too. Check out my Page – How many ways does smoking harm you?
- Diabetes – Reduce blood sugar by being conscious and careful of your food and beverages intake.
You will be surprised to know that lowering the risk of heart disease also reduces the chances of getting cancer!
One good thing that comes out of this infographic is that about 27% people live a heart-healthy lifestyle.
All this information would help only if you take some positive steps towards taking care of your heart.
Filed under American Heart Association, blood pressure, diabetes, heart, heart disease, heart health brain health, heart problems, obesity, sedentary lifestyle, smoking, Smoking dangers
I feel very strongly about smoking. This is one of those Captain Obvious things to me. It astounds me that anyone who can read will continue to smoke.
The following is excerpted from my Page – How many ways does smoking harm you? Check it out for chapter and verse on the multi-faceted damage that smoking does to your body.
Tobacco use is the single largest cause of preventable cause of death in the United States.
On average people who smoke die about 10 years sooner than non-smokers. The New England Journal of Medicine.
Smoking triples the risk for cataracts and is also a risk factor for macular degeneration and its response to treatment. Dr. Nicholas Volpe, Tarry Professor and Chairman Department of Opthalmology Feinberg School of Medicine Northwestern University
The American Cancer Society estimates that in 2014 about 224,000 new cases of lung cancer and 159,260 cancer deaths caused by tobacco use. The overall survival rate for those with lung cancer, sadly, remains at around 15%. You have less than one chance in six of surviving. Continue reading
Who doesn’t want to live longer? I am impressed every day by the number of much younger followers I am getting on this blog. Herewith Harvard’s latest on living longer..
Maintaining five healthy habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking—during adulthood may add more than a decade to life expectancy, according to a new study led by Harvard T.H. Chan School of Public Health.
Researchers also found that U.S. women and men who maintained the healthiest lifestyles were 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer when compared with those with the least healthy lifestyles over the course of the roughly 30-year study period. Continue reading
I find myself writing something every week on how exercise benefits the brain as well as the body. I hope you are getting yours regularly. The other side of the coin includes actions we do or omit on a regular basis that harm our body as well as our brain. Here are some from WebMD.
Not surprisingly, their first is not getting enough sleep. ” … lack of sleep may be a cause of dementia, including Alzheimer’s disease. It’s best to have regular sleeping hours. If you have trouble with sleep, avoid alcohol, caffeine, and electronics in the evening, and start a soothing bedtime ritual.”
I feel strongly about getting enough sleep. Check out my Page – How important is a good night’s sleep? for lots more details. Continue reading
Thanks to USA Today for this superb graphic presentation of statistics from the American Cancer Society. On its face, it seems good news that smoking has declined. However, stopping a bad habit isn’t the same as having good healthy ones. It seems that as folks dropped their cigarettes, they picked up their snacking and overeating activities.
Please check out my Page – How many ways does smoking harm you? for more details on this destructive habit.
Also, My Page – Important facts about your brain (and exercise benefits) is worth looking in to.
I recommend reading the following – Obesity is common, serious and costly – CDC. To read more on obesity, type O B E S I T Y into the SEARCH Box at the right.
As regular readers know I pretty much ride my bike every day here in Chicago. I say ‘pretty much’ because several years ago, my doctor told me that I shouldn’t be doing my big rides in high temperatures. I said that I felt I was in great shape and my body could handle it. She answered that she said the same thing to her 40-year-old patients. Extreme heat puts the body under special stress and it is not wise to actively exercise in those conditions.
Here I am riding with my dog in the annual Bike the Drive ride in Chicago down Lake Shore Drive. As a Memorial Day ride, the temps rarely hit high extremes.
Now, it seems that now only high temp extremes, but also large intra-day changes can be damaging, according to a study being presented at the American College of Cardiology’s 67th Annual Scientific Session. It states that large day-to-day swings in temperature were associated with significantly more heart attacks in a study being presented at the American College of Cardiology’s 67th Annual Scientific Session.
Regarding extreme weather events, Hedvig Andersson, MD, a cardiology researcher at the University of Michigan and the study’s lead author, said, “Our study suggests that such fluctuations in outdoor temperature could potentially lead to an increased number of heart attacks and affect global cardiac health in the future.”
There is a large body of evidence showing that outdoor temperature affects the rate of heart attacks, with cold weather bringing the highest risk, but most previous studies have focused on overall daily temperatures. This new study is among the first to examine associations with sudden temperature changes. Continue reading
Filed under cold weather exercising, Exercise, heart, heart attack, high blood pressure, outdoor exercise, Risky exercise, smoking, Smoking dangers, summer exercise, temperature changes
About a year ago I began to learn the dangers of prolonged sitting. I posted a Page on it – Do you know the dangers of too much sitting? Which you can check out at your leisure. The following analysis comes from Texas A & M University.
It’s a popular catchphrase: “Sitting is the new smoking.” A phrase that is often attributed to James A. Levine, MD, PhD, of the Mayo Clinic, but even he seems to have pulled back from that characterization a little, now simply saying that sitting for long periods of time is linked to conditions like obesity and metabolic syndrome.
And it’s the obesity that really leads to problems, according to Mark Benden, PhD, CPE, associate professor in the Department of Environmental and Occupational Health and director of the Ergonomics Center at the Texas A&M School of Public Health. He studies the use of sit-stand desks to promote physical activity. “The better metaphor might be obesity is the new smoking,” Benden said. “That’s a little closer from a cause-and-effect standpoint, in terms of the number of people dying from these preventable causes each year.” Continue reading
The American Heart Association (AHA) has a superb rundown on the benefits of a healthy lifestyle, literally from cradle to grave. I can’t tell you how gratifying it is to see these concepts broadcast by the mainstream health outlets like the AHA. The following is directly from them. At the end I have listed some of my posts which flesh out these steps. Remember, eat less; move more; live longer.
A healthy lifestyle benefits your brain as much as the rest of your body — and may lessen the risk of cognitive decline (a loss of the ability to think well) as you age, according to a new advisory from the American Heart Association/American Stroke Association.
Both the heart and brain need adequate blood flow, but in many people, blood vessels slowly become narrowed or blocked over the course of their life, a disease process known as atherosclerosis, the cause of many heart attacks and strokes. Many risk factors for atherosclerosis can be modified by following a healthy diet, getting enough physical activity, avoiding tobacco products and other strategies.
“Research summarized in the advisory convincingly demonstrates that the same risk factors that cause atherosclerosis, are also major contributors to late-life cognitive impairment and Alzheimer’s disease. By following seven simple steps — Life’s Simple 7 — not only can we prevent heart attack and stroke, we may also be able to prevent cognitive impairment,” said vascular neurologist Philip Gorelick, M.D., M.P.H., the chair of the advisory’s writing group and executive medical director of Mercy Health Hauenstein Neurosciences in Grand Rapids, Michigan.
Thought you might enjoy this. I certainly did.
Infographic created by Vapester .
I mentioned perspective in a recent post. People see things from their own perspective and very often come to different conclusions given the same set of facts. Regular readers know I am an old guy, 77 years worth. And, I sometimes forget that I am seeing things way differently from my younger readers and friends. Like smoking. I know how terribly damaging cigarettes are to our bodies. I have a whole Page on it – How many way does smoking harm you? But I grew up in a world that accepted smoking as a part of our daily lives.
So here are some ads from my younger days that may not be familiar to you:
Jack Webb played Sergeant Joe Friday on the hit show Dragnet,
Here are some of the cigarette ads from TV before they were banned:
As regular readers know, I feel strongly that smoking is an unmitigated blight on our lives. We lose over 170,000 people to it every year – just in lung cancer alone – totally preventable. To be honest, I am surprised that anyone who can read would choose to be a smoker. Nonetheless, it is so. I have a Page on it – How many ways does smoking harm you? which I recommend you check out after reading this.
I am reproducing what follows from Medical News Today because I like the way they spell out positive aspects of ceasing smoking. Jenna Fletcher wrote it.
Cigarette smoking is one of the leading causes of preventable death in the United States. Despite this, some smokers find quitting daunting. They think it will take a very long time before seeing improvements in their health and well-being.
However, the timeline for seeing real benefits to quitting smoking is much faster than most people realize. Health benefits begin in as little as an hour after the last cigarette and continue to improve. Continue reading
Watching TV the other day, I was struck by how many ads there are for drugs to solve our health problems. We seem to think of drugs as some kind of permanent answer to problems that may only be temporary. Never mind that the list of side effects is often longer than the supposed benefits of taking the drugs in the first place.
Eat less; move more; live longer is a really simple way of living and thinking about our lives. If we put this mantra into our heads each morning, we could forget the temporary problem of weight that seems to plague most of us.
Eat good food in reasonable amounts and make sure you get some exercise every day of your life. Avoid bad habits like drinking too much alcohol and smoking. Finally, make sure you get enough sleep. Pay attention to those simple aspects of your life and you will solve a multitude of problems before they ever arise.
The following Pages have more details on these elements:
How important is a good night’s sleep?
How many ways does smoking harm you?
Important facts about your brain (and exercise benefits)
Living past 100 is no walk in the park, although including one can prove very helpful. The American Heart Association has created this list with the goal of improved health by educating the public on how best to live longer and healthier.
These measures have one unique thing in common: any person can make these changes, the steps are not expensive to take and even modest improvements to your health will make a big difference. Start with one or two. This simple, seven step list has been developed to deliver on the hope we all have–to live a long, productive healthy life.
Manage Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.
Learn how to manage your blood pressure. Continue reading
I stumbled across these old ads in my web wanderings and thought they might amuse you. We had some really goofy ideas a few years back.
Are your donuts fortified with at least 25 units of B Vitamins?
Nothing like a doctor’s recommendation to guide your cigarette smoking.
It wasn’t that long ago that cigarettes permeated our lives.
No sense eating broccoli plain when you can drown it in Velveeta.
You all know how strongly I feel about the dangers of smoking. I have a Page with what I consider to be chapter-and-verse on why you shouldn’t smoke – How many ways does smoking harm you?
Here is a fascinating infographic linking depression and smoking.
Since it seems smoking follows depression, you might want to check out these posts:
How bad is depression?
Vigorous exercise may help restore mental health
Can the holiday season bring on depression?