You don’t have to go far in this blog to hear about the dangers of a sedentary lifestyle. Eat less, move more, live longer has been the mantra for years. Now comes the American Heart Association to bolster our argument.
Adults younger than age 60 whose days are filled with sedentary leisure time (which includes using the computer, TV, or reading) and little physical activity have a higher stroke risk than people who are more physically active, according to new research published today in Stroke, a journal of the American Stroke Association, a division of the American Heart Association.
According to American Heart Association statistics, U.S. adults spend an average of 10.5 hours a day connected to media such as smartphones, computers or television watching, and adults ages 50 to 64 spend the most time of any age group connected to media. Data also indicate that stroke-related deaths decreased in 2010 among adults 65 years and older. However, death from stroke appears to be on the rise among younger adults, ages 35 to 64 years – increasing from 14.7 in every 100,000 adults in 2010 to 15.4 per 100,000 in 2016. Previous research suggests the more time adults spend sedentary, the greater their risk of cardiovascular disease including stroke, and nearly 9 in 10 strokes could be attributed to modifiable risk factors such as sedentary behaviors.
I have written about the dangers of a sedentary lifestyle numerous times as well as the benefits of regular exercise.
New additional research shows that increasing physical activity can counter early death risk linked to long periods of sedentary time.
The health harms associated with prolonged sitting can be offset by exceeding weekly recommended physical activity levels, says the World Health Organization (WHO) in new global guidelines on physical activity and sedentary behavior, published in a special dedicated issue of the British Journal of Sports Medicine.
But all physical activity counts and is good for long term health, say the new guidelines.
It’s the first time that a recommendation of this kind has been made. It reflects a large and growing body of evidence linking extensive sedentary time to serious ill health and a heightened risk of early death.
New data published in the same special issue, show that adults who clock up long hours of sedentary time every day can counter these risks by increasing the amount of physical activity they do.
Some 20 years ago today I started my retirement. If you have a hard time believing that, don’t feel bad, so do I. For my 80th birthday, last January, my girlfriend gave me a T shirt that says “I thought growing old would take longer.” Truer words were never spoken, or written on a T shirt.
To celebrate this retirement milestone, I would like to pass on to you what I consider to be the most important information you can get regarding retirement.
“Retirement refers to the time of life when one chooses to permanently leave the workforce behind.”
In a study published in The American Journal of Psychiatry, the team named social connection as the strongest protective factor for depression, and suggested that reducing sedentary activities such as TV watching and daytime napping could also help lower the risk of depression.Continue reading →
UNIGE researchers have shown that the decline in cognitive abilities after 50 years of age results in a decline in physical activity, and that – contrary to what has been suggested by the literature to date – the inverse relationship is much weaker.
Someone dies somewhere in the world every 10 seconds owing to physical inactivity – 3.2 million people a year according to the World Health Organization (WHO). From the age of 50, there is a gradual decline not just in physical activity but also in cognitive abilities since the two are correlated. But which of them influences the other? Does physical activity impact on the brain or is it the other way around? To answer this question, researchers from the University of Geneva (UNIGE), Switzerland, and the NCCR Lives Swiss National Center of Competence in Research used a database of over 100,000 people aged 50-90 whose physical and cognitive abilities were measured every two years for 12 years. The findings, which are published in the journal Health Psychology, show that – contrary to what was previously thought – cognitive abilities ward off inactivity much more than physical activity prevents the decline in cognitive abilities. All of which means we need to prioritize exercising our brains. Continue reading →
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 →
This blog has evolved over the nine years I have been writing it. Starting as a men’s weight-loss helper, it has developed into a general good health and long life messenger. I have also learned along the way about certain physical dangers that are not at once obvious. I think I am most concerned with the dangers of a sedentary lifestyle. It’s possibly that being sedentary does a person more damage than smoking. This seems particularly insidious to me as when folks retire, they think about ‘taking it easy.’ Big mistake. One specific aspect of that is prolonged sitting. Check out my Page – The dangers of too much sitting for more details.
Major physical changes occurred in the human heart as people shifted from hunting and foraging to farming and modern life. As a result, human hearts are now less “ape-like” and better suited to endurance types of activity. But that also means those who lead sedentary lives are at greater risk for heart disease. Those are the main conclusions from a unique study led by Aaron L. Baggish, MD, director of the Massachusetts General Hospital (MGH) Cardiovascular Performance Program. Baggish and his collaborators examined how ape hearts differ from those of humans, why those differences exist and what that means to human health. Continue reading →
Clear evidence that higher levels of physical activity – regardless of intensity – are associated with a lower risk of early death in middle aged and older people, is published by The BMJ Today. But being sedentary for several hours a day linked to increased risk.
The findings also show that being sedentary, for example sitting still, for 9.5 hours or more a day (excluding sleeping time) is associated with an increased risk of death.
Previous studies have repeatedly suggested that sedentary behavior is bad and physical activity is good for health and long life.
Guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of vigorous physical activity each week, but are based mainly on self reported activity, which is often imprecise. So exactly how much activity (and at what intensity) is needed to protect health remains unclear. Continue reading →
I have written numerous paragraphs and entire posts on the dangers of a sedentary lifestyle. I think that lifestyle may be as damaging to the body as smoking cigarettes, and it acts as more of a stealth killer because everyone knows the dangers of smoking, but very few people appreciate how damaging just sitting around and living a sedentary lifestyle can be.
While I normally ride my bike around 100 miles a week here in Chicago on a year ’round basis, I have not ridden for the past two days and may not ride tomorrow.
Actual X-Ray of my jaw from the oral surgeon showing where two implants might go.
I am currently experiencing some physical downtime. On Thursday I underwent oral surgery. For some years I have had a three tooth bridge in my mouth that was anchored on a single tooth. Unfortunately, that single tooth developed damage around the roots and needed to come out. Clearly, this wasn’t a simple extraction. The bridge needed to be broken apart before the oral surgeon could extract the afflicted tooth. I was given pain pills and an antibiotic to take afterwards. The entire ordeal in the dental chair lasted just over an hour.
This kind of experience always demonstrates to me how great the system of the body works. A small part (my tooth) was removed and I experienced some bleeding, but it is over. Now the healing begins. For the past three days my energy has been down. The most exercise I have been able to accomplish was walking the dog. The temperature here in Chicago has been in the 50’s which makes for lovely bike riding. In fact, over 45F with some sun, I am able to take the dog along in her basket. But, that has not been possible for me. Walking along with the dog, I could imagine pedaling through the springtime air, but I could not actually do it. The words – the spirit is willing, but the flesh is weak – echoed in my mind. Continue reading →
Eat less; move more; live longer just got further support from a recent study. I remain convinced that a sedentary lifestyle is one of the great unnoticed killers in our midst – particularly of senior citizens.
A new study of around 8,000 middle-aged and older adults found that swapping a half-hour of sitting around with physical activity of any intensity or duration cut the risk of early death by as much as 35 percent. The findings highlight the importance of movement—regardless of its intensity or amount of time spent moving—for better health.
The study was published online in the American Journal of Epidemiology.
“Our findings underscore an important public health message that physical activity of any intensity provides health benefits,” says Keith Diaz, PhD, assistant professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons and lead author of the paper. 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?
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:
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.”
I confess, I love it when new discoveries meet my bias. I created the Page – Do you know the dangers of too much sitting? nine months ago. What follows is the latest information on prolonged sitting from the American Cancer Society (ACS).
A new ACS study links prolonged sitting time with a higher risk of death from all causes, including 14 of 22 measured causes of death and 8 of the 10 most common causes of death. The link existed even after adjusting for levels of moderate-vigorous intensity physical activity. The study appears early online in the American Journal of Epidemiology.
Advancements in technology have led to a significant increase in the amount of time spent sitting. In addition, sedentary time increases with aging, a time when the risk of chronic disease also increases. In the United States, most leisure time is spent in sedentary behaviors such as television viewing. In one Australian study, it was estimated that 90% of total non-occupational time was spent sedentary, and that 53% of sedentary time was spent on screen time (computer or television).Continue reading →
Eat less; move more; live longer remains the mantra of this blog. On the positive side, we need to use these organic machines that we live in – our bodies. On the negative side, we need to fight the temptation to slip into a sedentary lifestyle.
Herewith a blog post from Matthew Sloan, Executive Editor, Harvard Men’s Health Watch.
When I was in high school, I mowed my grandmother’s lawn once a week. Yet every time I arrived, she would have already mowed a small part of the back yard. I always told her she didn’t need to do that, but she insisted. At the time I didn’t understand why she felt compelled to do this every week, but now that I’m inching closer and closer to her age then, I get it: it was something she could do to stay active. She knew that to stave off the effects of a sedentary lifestyle, it is important to move more every day.
The older we get, the more likely we are to lapse into a sedentary lifestyle. In fact, an estimated 67% of older adults report sitting for more than eight hours per day, and only 28% to 34% of adults ages 65 to 74 are physically active, according to the Department of Health and Human Services.Continue reading →