Eat less; move move; live longer remains the manta of this blog. So, when we learned that there were new guidelines for physical activity from the department of Health and Human Services (HHS), we thought you might be interested, too.
This morning at the American Heart Association Scientific Sessions, ADM Brett P. Giroir, Assistant Secretary for Health launched the second edition of the Physical Activity Guidelines for Americans.
The second edition is based on the latest scientific evidence that shows that physical activity conveys even more health benefits than previously known. New aspects include discussions of:
- Additional health benefits related to brain health, additional cancer sites, and fall-related injuries;
- Immediate and longer term benefits for how people feel, function, and sleep;
- Further benefits among older adults and people with additional chronic conditions;
- Risks of sedentary behavior and their relationship with physical activity;
- Guidance for preschool children (ages 3 through 5 years);
- Elimination of the requirement for physical activity of adults to occur in bouts of at least 10 minutes; and
- Tested strategies that can be used to get the population more active.
If you want to know the entire story, you can download the entire set of guidelines in PDF form.
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.
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.
I wanted to post this early to remind you about the nature of snow shoveling. The sight of snow can be a beautiful thing, but the nitty gritty of it is otherwise. Driving a car over snow is treacherous, ditto trying to navigate a bicycle. But the worst can be removing it. Shoveling snow is dangerous work.
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%.
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.
On the off chance that you are not familiar with it, please check out my Page – Important facts about your brain – (and exercise benefits.)
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
I am thrilled to report that today marks the 18th anniversary of my retirement. On October 2 of 2000, I bade the financial world adieu and started my life as a guy who didn’t have to get up for work every morning.
I got my first job at the age of 10 sweeping the floor of a dry cleaner and continued to work till I reached 60. Although my degree is in Finance, I went into the publishing world writing and editing. I liked markets, but always knew I would write. I wrote and practiced journalism for most of my career, spending 20 years working for Reuters covering markets and then teaching journalism at the Medill School of Journalism at Northwestern University for several years. Because I had written about markets for 30 years, my boss at a major philanthropy asked me if I would like to manage some money. So, I managed $900 million in bond investments for the final five years of my working life.
No mas. I thought I would celebrate with this biking post. When I was working I used to tell my friends at the office that when I retired I was going to ride my bike on the Chicago lakefront every day. They thought that was funny. I was never more serious.
You all know how I ride my bike nearly every day year ’round here in Chicago. I do it because I love it. Period. Everything else is gravy.
I am always excited to run across items like the ones below. They point to some of the fun I get cycling. If you aren’t doing it, or haven’t done it for a while, think about giving it a spin. You might find that flying across the pavement feels really nice. As you can see from the infographic below, there are some notable physical benefits, too.
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.
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
Regular readers know that I ride my bicycle regularly here in Chicago. You also know that I am 78 years old and have been retired for nearly two decades. So, why this on commiting? Well, it is about biking which I love. Also, I know that some of you are avid bike riders and thought there may be something worthwhile that you might learn here.
I actually tried bike commuting back when I had a job. It didn’t work out well. I lived about two miles from the office, but I found that riding for that short amount of time proved totally frustrating. I would just get warmed up and start really enjoying the ride and I would be at work. It was kind of like that old potato chip ad – “They’re so good you can’t eat just one.” That’s how I felt. I didn’t want to stop riding and start working. At any rate, I take my hat off to you guys and gals that do have the discipline to ride to work every day. It’s a great way to get your heart pumping.
I ran across this infographic in my web wanderings and thought you might enjoy it.
After more than seven years, I have just bought a fresh new pair of MBT sandals. I stand by everything I wrote positively about them previously. If you have high arches and have suffered with arch supports, you should try MBTs.
One Regular Guy Writing about Food, Exercise and Living Past 100
The fog comes on little cat feet, wrote Carl Sandburg in his famous poem. Didn’t he choose a wonderful image there? Little cat feet. What could be quieter? Can you imagine how cool it would feel like to walk on cat feet? Read on.
Last June I wrote about my new MBT shoes. MBT stands for Masai Barefoot Technology.
Now let me tell you about their sandals.
This is the Kisumu Khaki.
I live in a highrise building so I have plenty of neighbors that I see in the halls, on the elevators, walking outside, etc. Several of my neighbors have noticed my MBT shoes and wanted to talk about them, sharing their experiences. As I have suffered from bad feet and, worse, hard to fit feet, all my life, I was pleased to share my positive experience with the MBTs with them. I have high weak arches…
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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.
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
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.
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%.
This is perfectly in line with our mantra of eat less; move more; live longer. Besides all the health benefits of exercise on the brain and body, Harvard Health Publishing says that it also reduces stress.
How does exercise reduce stress, and can exercise really be relaxing?
Rest and relaxation. It’s such a common expression that it has become a cliche. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It’s true for most forms of physical activity as well as for specific relaxation exercises.
Exercise is a form of physical stress. Can physical stress relieve mental stress? Alexander Pope thought so: “Strength of mind is exercise, not rest.” Plato agreed: “Exercise would cure a guilty conscience.” You’ll think so, too — if you learn to apply the physical stress of exercise in a controlled, graded fashion.
How exercise reduces stress
Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first; indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun. But as you get into shape, you’ll begin to tolerate exercise, then enjoy it, and finally depend on it. Continue reading
I wanted to share this fine rundown of finding the gold in the golden years. As a dog lover I am a follower of Paul Handover’s Learning from Dogs blog. Clearly, this post covers ground most germaine to Diet, Exercise and Living Past 100.
Learning from Dogs
Living well as we age.
TIME magazine published a double-issue in February of this year How To Live Longer Better!
The article, on Page 47, opens:
Old age demands to be taken very seriously – and it usually gets its way!
Then later on in that same article one reads:
Exactly how much – or how little – exercise it takes to begin paying dividends has been one of the happy surprises of longevity research. A 2016 study found that elderly people who exercised for just 15 minutes a day, at an intensity level of a brisk walk, had a 22% lower risk of early death compared to people who did not exercise.
Then two sentences later:
Researchers from McMaster University in Canada even found that breaking a sweat for just 60 seconds may be long enough to improve health and fitness (as long as it’s a tough workout).
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Spoiler alert: Exercise has a positive effect on our food cravings. Eat less; move more; live longer.
A newly published study from the University of Waterloo shows that when activity in a specific part of the brain is suppressed, our desire for high-calorie foods increases.
The investigators found that when they temporarily decreased activity in the dorsolateral prefrontal cortex – the brain network responsible for self-control – participants evaluated high-calorie snacks more positively, paid more attention to appealing images of such foods, and reported stronger urges to eat them than usual.
“We used a technique called transcranial magnetic stimulation to temporarily suppress the operation of a part of the brain that is involved in inhibition, known as the dorsolateral prefrontal cortex,” said Peter Hall, professor of Public Health and Health Systems and co-author of the study. “This resulted in increased attention to high-calorie food images, as well as stronger cravings for and more consumption of such foods when given an opportunity to sample them.”
The study involved 28 young adult females who reported frequent cravings for high-calorie foods but were otherwise healthy. Eighty-nine percent of the participants consumed more food after real suppressive stimulation than after a placebo stimulation.
“Several lifestyle factors affect the function of the dorsolateral prefrontal cortex,” said Cassandra Lowe, lead author of the study and a PhD graduate from Waterloo’s School of Public Health. “For example, aerobic exercise has been shown to enhance it, while lack of sleep and stress can impair it – so there may be a link between these lifestyle factors and overeating via their impacts on the brain.”
There are some clever and useful ideas here.
Our Better Health
And how to make them work in your favor
The great recession
What do economics have to do with health? At most universities they’re not even in the same building! But it turns out that a dip in the economy can lead to a rise in our weight according to a study done by John Hopkins. Researchers found that from 2008 to 2012—the period known as the great recession—weight gain was strongly correlated with the rise in unemployment, increasing the risk of obesity by 21 percent. This makes sense as one of the first things to go when our budgets get tight are luxuries like health food and gym memberships, not to mention the loss of health insurance that often accompanies a job loss. However, it may help to remember that there are many low-cost or free ways to protect your health—and an investment in you is the best one…
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