Tag Archives: Exercise

Marathon running makes arteries younger and lowers blood pressure – Study

Although I think marathon running, per se, makes too many demands on the body, it appears that marathon training and participating can accomplish some very positive effects. New research led by University College of London (UCL) and Barts Health NHS Trust suggests running a marathon for the first time could have several health benefits.

man running on road

Photo by RUN 4 FFWPU on Pexels.com

The study, published by the Journal of the American College of Cardiology, found that for first-time marathon runners, training and completion of the marathon resulted in reductions in blood pressure and aortic stiffening in healthy participants that were equivalent to a four-year reduction in vascular age. The greatest benefits were seen in older, slower male marathon runners with higher baseline blood pressure. Continue reading

2 Comments

Filed under aortic stiffening, blood pressure, Exercise, exercise benefits, marathon running, marathon training, running, vascular age

Physical culture in Russia …

If you are busy working out your New Year’s resolutions, it might be helpful to see what our counterparts in Russia are doing for their health.
people wearing running shoes

Photo by RUN 4 FFWPU on Pexels.com

In 2011, approximately 20% of both women and men reported doing some form of physical exercise at least once a week. By 2017, that figure had grown only slightly among women — to 25% — but more substantially among men — to 31%.

The trend is positive, researchers noted, but the proportion of physically active working Russians remains below the European average.

The physical activity of Russia’s working population does not meet World Health Organization standards

Continue reading

Leave a comment

Filed under Exercise, exercise benefits, exercise frequency, Russia

A Boxing Day bike ride …

Boxing Day in Chicago was a wonderful high temperature record setter for us residents.

IMG_2855.jpeg

By the way, are you familiar with the Boxing Day reference? I  first encountered it in 1976 when I had just moved to London working for Reuters News Service. I expected to go out and do some shopping on the day after Christmas and was introduced to Boxing Day as celebrated there – a National Holiday. No stores open! Naturally, I couldn’t figure out any reason for the Brits to be wanting to engage in boxing on the day following Christmas. Really seemed like  a bad match. Continue reading

4 Comments

Filed under Boxing Day, Exercise, exercise outdoors, regular bike riding

Your brain needs physical exercise – Scientific American

I have written repeatedly about the brain benefits from physical exercise. Asregular readers know, I have a visceral interest in this having lost three family members to dementia. My mother suffered from dementia. Her sister died of Alzheimer’s Disease and my father’s father also was cognitively challenged. That goes back to the mid 1940’s when far less was understood about cognition in general.

saw0120Raic31_d.jpg

Scientific American illustration by Tami Tolpa

Now comes the latest issue of Scientific American with fresh insights into the brain/exercise situation:

People often consider walking and running to be activities that the body is able to perform on autopilot. But research carried out over the past decade by us and others would indicate that this folk wisdom is wrong. Instead exercise seems to be as much a cognitive activity as a physical one….

But simply exercising more may not realize the full potential of physical activity for keeping brain decline at bay. Indeed, our model suggests that even people who already get a lot of aerobic activity may want to rethink their routines. It is possible that we might not always exercise in ways that take full advantage of our evolved mechanisms for sustaining brain performance….

… we have developed a game designed to specifically challenge aspects of cognition that tend to decline with age and that are probably needed during foraging. In the game, players spatially navigate and complete attention and memory tasks while cycling at a moderate aerobic intensity level.

Tony

 

Leave a comment

Filed under aging brain, brain, brain function, exercise and brain health

Dealing with visceral fat …

Fat is fat, right? Well, no. There is more than one kind of fat.

Visceral fat is stored in a person’s abdominal cavity and is also known as ‘active fat’ as it influences how hormones function in the body. An excess of visceral fat can, therefore, have potentially dangerous consequences. Because visceral fat is in the abdominal cavity, it is close to many vital organs, such as the pancreas, liver, and intestines.

 

main-qimg-aed9caac3e9e5da294f2b21b55e2a1b1.png

The higher the amount of visceral fat a person stores, the more at risk they are for certain health complications, such as type 2 diabetes and heart disease.

1 Comment

Filed under abdominal fat, Exercise, fat, fat storage, stress, visceral fat

Muscle loss linked to cognitive decline

I have written repeatedly about the benefits of exercise on both the body and brain. It turns out that there seems to be a link between loss of muscle mass, sarcopenia, and cognitive decline.

Sarcopenia, the loss of muscle mass, tends to happen naturally with age. So, in older people with sarcopenia, excess body fat may not be readily visible. But hidden fat, paired with muscle mass loss later in life, could predict Alzheimer’s risk, researchers warn.

A recent study — the results of which have been published in the journal Clinical Interventions in Aging — has found that sarcopenia and obesity (independently, but especially when occurring together) can heighten the risk of cognitive function impairments later in life.

man carrying backpack while walking on a paved pathway

Photo by Immortal shots on Pexels.com

The research was conducted by scientists at the Comprehensive Center for Brain Health at the Charles E. Schmidt College of Medicine of Florida Atlantic University in Boca Raton.

“Sarcopenia,” explains senior study author Dr. James Galvin, “has been linked to global cognitive impairment and dysfunction in specific cognitive skills including memory, speed, and executive functions.” Continue reading

5 Comments

Filed under cognition, cognitive decline, cognitive impairment, Exercise, exercise and brain health, exercise benefits, sarcopenia

Women, exercise and longevity

Women who can exercise vigorously are at significantly lower risk of dying from heart disease, cancer and other causes. The research was presented 7 December at EuroEcho 2019, a scientific congress of the European Society of Cardiology (ESC).

women having exercise using dumbbells

Photo by bruce mars on Pexels.com

Study author Dr Jesús Peteiro, of University Hospital A Coruña, Spain advised women: “Exercise as much as you can. Fitness protects against death from any cause.”

Exercise is good for health and longevity, but information on women is scarce. Women generally live longer than men, so dedicated studies are needed. This study examined exercise capacity and heart function during exercise in women and their links with survival. The study included 4,714 adult women referred for treadmill exercise echocardiography because of known or suspected coronary artery disease. Continue reading

1 Comment

Filed under aging, Exercise, exercise benefits, senior women, successful aging, women's fitness

The Happy, Healthy Holiday Plate – Tufts

It’s possible to make healthy choices and still enjoy the holidays. Tufts Health & Nutrition Letter has some useful suggestions.

Celebrations often lead to overindulgence, unhealthy choices, and unwanted weight gain. Here are some tips for keeping holiday meals happy and healthy:

bread food plate light

Photo by Element5 Digital on Pexels.com

Make new traditions…and update the old: Many holiday dishes are high in added sugars or salt. Consider making new traditions: try roasted string beans with slivered almonds in place of creamy string bean casserole, for example. Or look for recipes that substitute ingredients to “lighten” traditional dishes. Continue reading

Leave a comment

Filed under Exercise, exercise benefits, holiday eating, holiday weight gain, overeating, portion control, portion size

Exercise and heart-healthy diet may slow memory problems developing

Cognitive impairment without dementia (CIND), or mild cognitive impairment, is a condition that affects your memory and may put you at risk for Alzheimer’s disease and dementia. According to the U.S. National Library for Medicine, signs of mild cognitive impairment may include frequently losing things, forgetting to go to events and appointments, and having more trouble coming up with words than other people of your age.

btd-22012.jpg

My go-to exercise is biking. My dog comes along when the weather is willing. At 79, everything seems to be working …

Some experts believe that risk factors for heart disease also are risk factors for dementia and late-life cognitive decline and dementia. Recently, researchers examined two potential ways to slow the development of CIND based on what we know about preventing heart disease. They published the results of their study in the Journal of the American Geriatrics Society. Continue reading

6 Comments

Filed under aging, aging brain, cognition, cognitive decline, Exercise, exercise and brain health, exercise benefits, successful aging

Walking improves vision – Study

As a big fan of walking I was thrilled to learn of this further benefit to the Cinderella of the exercise world. Walking leads to an increase of peripheral visual input, according to a study from the University of Wurzburg.

How do we perceive our environment? What is the influence of sensory stimuli on the peripheral nervous system and what on the brain? Science has an interest in this question for many reasons. In the long term, insights from this research could contribute to a better understanding of diseases such as ADHD and Parkinson’s disease.

walking-vision-nuerosciencews

The topography of the EEG response (l) and its localization in the brain (r) show visual sensory processing during the walking conditions slow and normal – green and red, and standing – black. The image is credited to Barbara Händel.

Perception and the underlying neuronal activities are usually measured while subjects are sitting or lying, for example while doing magnetic resonance imaging. As a rule, the head is fixed and people are encouraged not to blink. The measurements therefore take place under well-controlled but rather unnatural conditions. Continue reading

2 Comments

Filed under Exercise, exercise and brain health, exercise benefits, Uncategorized, vision, walking

Improved fitness can mean living longer without dementia – Study

“It is important to say that it is never too late to begin exercising. The average participant in our study was around 60 years old at baseline, and improvement in cardio-respiratory fitness was strongly linked to lower dementia risk. Those who had poor fitness in the 1980s but improved it within the next decade could expect to live two years longer without dementia,” says Atefe Tari of the Cardiac Exercise Research Group (CERG) at the Norwegian University of Science and Technology (NTNU).

photo of man stretching

Photo by RUN 4 FFWPU on Pexels.com

Tari is lead author of a new study that was recently published in Lancet Public Health, a highly ranked journal in the prestigious Lancet family.

“Persistently low fitness is an independent risk factor for dementia and death due to dementia,” the authors concluded. Continue reading

3 Comments

Filed under aging, aging brain, cardio exercise, Exercise, exercise and brain health, exercise benefits, exercise frequency, successful aging

Some tips for biking (or any exercise) in cold weather …

“The hawk is back.” That’s what we Chicagoans say when temperatures turn cold here. I woke up to 20F degrees the other morning. The second week in November is a bit early for such temps, but if you want to ride your bike, you deal with it. By the way, when temps fall to sub zero, the expression here is, “The hawk is back … and he brought his whole damn family.”

So, winter seems to have come early to Chicago.

Whether you ride a bike or not, I think you will find some useful info here.

From the Toronto Star

The Wall Street Journal a while back had a cleverly written item on Your Outdoor Sports Survival Guide, by Jason Gay. He aptly describes “the maniacal joy of Survival Season,” and observes “Nobody looks suave playing sports in the freezing cold. If you are doing it correctly, you look a little unhinged and suspicious. Are you going to play golf…or rob the Bank of Alaska?”
Continue reading

Leave a comment

Filed under cold season, cold weather, cold weather biking, cold weather exercising, Exercise, exercise benefits, good health

Thinking about shoveling snow …

It is for many of us the onset of snow shoveling season. If you are a reader on the East Coast, where the El Nino blizzard hit a while back, 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

4 Comments

Filed under Exercise, fitness, sedentary lifestyle, snow shoveling

Number of people with dementia will double in twenty years

Regular readers are aware of my serious interest in dementia and Alzheimer’s Disease because I have lost several family members to a form of dementia. That is one of the reasons for my focus in this blog. There is no silver bullet to avoid Alzheimer’s yet, but exercise seems to work for keeping dementia at bay. Check out my Page – Important facts about your brain – (and exercise benefits) to learn more.

A new report projects the number of people living with dementia in the US will double to 13 million by 2040. The report estimates that the number of women diagnosed with dementia will rise to 8.5 million, and the number of men with dementia will reach 4.5 million. Source: Milken Institute

dementia-doubling-neurosciencnews-public

Women caregivers are more likely to be impacted financially and leave their jobs or miss work to care for a family member. The image is in the public domain.

The number of Americans living with Alzheimer’s disease or other dementias will double to nearly 13 million over the next 20 years, according to the new Milken Institute report “Reducing the Cost and Risk of Dementia: Recommendations to Improve Brain Health and Decrease Disparities.”

Milken Institute research estimates that by 2020, roughly 4.7 million women in the US will have dementia, accounting for nearly two-thirds of all people living with the condition.

The number of both women and men living with dementia is projected to nearly double by 2040, with the number of women projected to rise to 8.5 million, and the number of men expected to reach 4.5 million (up from 2.6 million in 2020), according to the report, which was released at the 2019 Milken Institute Future of Health Summit in Washington, D.C.

Over the next 20 years, the economic burden of dementia will exceed $2 trillion, with women shouldering more than 80 percent of the cumulative costs.

“Longer lifespans are perhaps one of the greatest success stories of our modern public health system,” explains Nora Super, lead author of the report and senior director of the Milken Institute Center for the Future of Aging. “But along with this success comes one of our greatest challenges. Our risk of developing dementia doubles every five years after we turn 65; by age 85, nearly one in three of us will have the disease.”

“With no cure in sight, we must double down on efforts to reduce the cost and risk of dementia,” she added. “Emerging evidence shows that despite family history and personal genetics, lifestyle changes such as diet, exercise, and better sleep can improve health at all ages.”

In collaboration with partners such as UsAgainstAlzheimer’s, AARP and Bank of America, Super and her co-authors, Rajiv Ahuja and Kevin Proff, have developed detailed recommendations and goals for policymakers, businesses, and communities to improve brain health, reduce disparities, and ultimately change the trajectory of this devastating disease.

1) Promote strategies to maintain and improve brain health for all ages, genders, and across diverse populations
2) Increase access to cognitive testing and early diagnosis

3) Increase opportunities for diverse participation in research and prioritize funding to address health disparities

4) Build a dementia-capable workforce across the care continuum

5) Establish services and policies that promote supportive communities and workplaces for people with dementia and their caregivers

“As this important new report shows, dementia is one of the greatest public health challenges of our time,” said Sarah Lenz Lock, SVP, Policy & Brain Health at AARP. “It also demonstrates that we have the power to create change, whether by helping consumers maintain and improve their brain health, advancing research on the causes and treatment of dementia, or supporting caregivers who bear so much of the burden of this disease. We at AARP look forward to working with the Milken Institute and other key partners to achieve these goals.”

“Brain health broadens the fight against Alzheimer’s to include everyone and is the key to defeating stigma, increasing early detection, speeding up research — and ending this disease,” said Jill Lesser, a founding board member of UsAgainstAlzheimer’s. “This new look by the Milken Institute offers important recommendations and actions to help move us to an optimal system of brain health care in this country.”

Among the breakthrough findings, new data have “unveiled key discoveries about the differences between men’s and women’s brains, and how they age. Moreover, women typically take on greater caregiver responsibilities than men. Women caregivers are more likely to be impacted financially and leave their jobs or miss work to care for a family member. And research demonstrates that spousal caregivers may be at a higher risk of cognitive impairment or dementia than non-caregivers.”

“With this research, the Milken Institute has taken an important step to better understand the impacts of dementia on diverse populations,” said Lorna Sabbia, Head of Retirement and Personal Wealth Solutions, Bank of America. “This study, together with our own research on life stages, women, health and wellness, plays a critically important role in our efforts to educate and provide guidance to individuals and families throughout their financial lives.”

Leave a comment

Filed under aging brain, brain, brain function, exercise and brain health, Uncategorized

Fitter adults have more fit brains – Study

I have posted numerous times on exercise benefiting the brain as much as the body. But, I have been primarily interested in preserving brain function into our senior years. Here is fresh information immediate brain benefits from physical exercise for all ages.

In a large study, German scientists have shown that physical fitness is associated with better brain structure and brain functioning in young adults. This opens the possibility that increasing fitness levels may lead to improved cognitive ability, such as memory and problem solving, as well as improved structural changes in the brain. This work is presented for the first time at the ECNP Congress in Copenhagen, with simultaneous publication in the peer-reviewed journal Scientific Reports.

brain

Scientists have previously shown that “exercise is good for the brain,” but most studies have not controlled for underlying causes which might give distorted results, such as body weight, blood glucose levels, education status, age and other factors, making it difficult to take an overall view of the benefits. In addition, studies have rarely looked at fitness in relations to both brain structure and mental functioning.

The scientists used a publicly available database of 1206 MRI brain scans from the Human Connectome Project, which had been contributed by volunteers who wanted to contribute to scientific research. The volunteers (average age 30 years old) underwent some additional testing. The first test was a “two-minute walking test”, where each person was asked to walk as fast as possible for 2 minutes and the distance was then measured. The volunteers then underwent a series of cognitive tests***, to measure such things as memory, sharpness, judgement, and reasoning.

Continue reading

1 Comment

Filed under Exercise, exercise and brain health, exercise benefits

Dominant Leg Has More Power during Exercise than Non-dominant Leg – Study

A new study confirms important differences in dominant- versus non-dominant-leg oxygen usage and power output during single-leg exercise. The study is published ahead of print in the American Journal of Physiology—Regulatory, Integrative and Comparative Physiology.

people doing marathon

Photo by Snapwire on Pexels.com

Single-leg exercise, such as cycling, may be a component of scientific studies that examine exercise capacity and other physiological changes that take place in the muscles during physical activity. Single-leg cycling may also play a role in physical, cardiac or respiratory rehabilitation in people who are recovering from injuries. In addition, “single-leg training might be a very useful tool in patients with conditions that prevent them from exercising at higher intensities during whole-body exercise, but who can still benefit from strong signals for adaptation within the active muscles,” explained corresponding author Juan Murias, PhD, of the University of Calgary in Canada. Continue reading

6 Comments

Filed under exercise benefits, physiology, rehabilitation

%d bloggers like this: