Tag Archives: walking

Higher protein intake benefits bone health – Study

I have found that most people consider osteoporosis to be a women’s affliction. The reason is that statistics show two out of three women over the age of 50 will experience osteoporosis while only one out of three men will.  This is clearly a disease that affects more of us as we age. I think it is important for us men to keep in mind that while statistics show more women get it, the fact is, as women outlive men, there are simply more of them around. Osteoporosis is definitely something of which men should be aware.

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A new expert consensus endorsed by the European Society for Clinical and Economical Aspects of Osteoporosis, Osteoarthritis, and Musculoskeletal Diseases (ESCEO) and the International Osteoporosis Foundation (IOF) has reviewed the benefits and safety of dietary protein for bone health, based on analyses of major research studies. The review, published in Osteoporosis International found that a protein-rich diet, provided there is adequate calcium intake, is in fact beneficial for adult bone health. It also found no evidence that acid load due to higher dietary protein intakes, whether of animal or vegetable origin, is damaging to bone health.

The key findings of the extensive literature review include: Continue reading

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Filed under aging, aging myths, osteoporosis, plant protein, protein, successful aging, walking, weight-bearing exercise

Take this walking quiz …

I am on record as being a major fan of the benefits of walking. I have repeatedly called it the Cinderella of the exercise world because so few people appreciate it. After you take this quiz, you can check out my Page – Why you should walk more for lots more benefits.

WebMD has an excellent quiz  – Do you know the benefits of walking? which I hope I can entice you to take by clicking the link in the middle of this sentence.

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Here are a couple of teaser examples: You can get the answers by taking the quiz.

You will live longer if you walk at least this far in a week:

The answer explained : “Walking this much at a slow pace of 2 miles per hour can be enough to lower your risk of things like heart attacks, strokes, and heart failure by 31%. People who walked farther and faster got even more benefit, in case you needed some extra motivation.”

Women who walk 30 minutes a day cut their risk of stroke by this much

The answer explained : “Just a little can do wonders to help your blood move through your body the way it should. Any time you can spend walking is good, but push yourself a little: Getting your heart rate up can strengthen it and lower your blood pressure.”

Walking is as good for your heart as running – True or False?

The answer explained : “For years, many experts thought that really pushing yourself — and your heart rate — was the best way to strengthen your heart. But ….”

How about walking if you suffer from arthritis?

I hope I have given you enough reasons to take the quiz. Knowledge is power and you will definitely learn something from this most useful exercise.

Tony

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Fitness over 50: Overcoming a sedentary lifestyle – Harvard

I remember 20 years ago when I was in the working world, I definitely lived a sedentary lifestyle. Long hours at the office, a child at home and all the aspects of family life made it difficult for me to exercise a lot. Vedging out in the evening in front of the TV proved a welcome relief from daily demands. In addition, my motivation was elsewhere. Now that I am retired that has all changed, but I understand if you may be where I was back then.

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Here I am riding with Gabi. Cycling is a super form of exercise for both mind and body.

Blame it on a job change, a chronic health issue, or simply a loss of motivation: whatever took you away from your regular exercise routine has led to a sedentary lifestyle. But don’t assume you can jump back into the same exercise regimen you followed when you were younger. “Your body has aged, and things have changed,” says Dr. Clare Safran-Norton, clinical supervisor of rehabilitation services at Harvard-affiliated Brigham and Women’s Hospital.

What’s different

Age-related physical changes aren’t always obvious. “We lose muscle mass and strength as we get older, and the muscles become less flexible and less hydrated,” says Dr. Safran-Norton. Arthritis weakens joints. And vision changes, neurological disease, joint pain, or problems inside the ear can throw off your balance. Continue reading

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The impact of exercise on the brain

On the premise that one picture is worth 1000 words, here are 2000 words worth of pictures. Regular readers know I feel strongly about the positive impact of exercise on the brain. If you would like to read further on it, check out my Page – Important facts about your brain (and exercise benefits).

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Tony

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Does walking satisfy cardiovascular exercise needs?

Regular readers know that I am a big fan of the simple exercise of walking. I have called it the Cinderella of the exercise world because it is so unappreciated. Check out my Page – Why you should walk more for further details on this superb form of movement.

No comes Megan Teychenne and Clint Miller writing in The Conversation about the nature and value of walking.

“Walking leads to a remarkable reduction in the risk of heart disease, type 2 diabetes, some cancers, arthritis, depression, anxiety and insomnia, and premature death from all causes.

Stanford professor Michel Serres hikes the Dish on a regular basis.

“The health benefits of walking stem from the changes that occur in our body systems as a result of exercising. For some of these health conditions, fitness has been shown to be a particularly important factor for prevention.

“The term fitness is quite often used to describe , but having a high level of fitness actually refers to all components of health-related physical fitness which includes muscular strength and endurance, flexibility, body composition, and of course aerobic (or heart) fitness. So is walking enough in terms of the we need?

Continue reading

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Improving your walking technique – Harvard

Regular readers know what a big fan I am of the simple exercise of walking. You can read my Page – Why you should walk more to read further on the subject.

Here is additional information from Harvard Medical School to help you get more benefit from your walk.

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People are often surprised to learn that there’s more to walking than simply putting one foot in front of the other. In fact, a little technique goes a long way to making your walks more enjoyable and more effective. Technique is especially important if you are hoping to become fitter and lose weight, because it will enable you to walk faster and longer. When you’re standing tall, your muscles will move through a greater range of motion for a more powerful stride. Improving your walking posture will help you to look and feel more confident, too — and you’ll look slimmer before losing a single pound. It will also help alleviate aches and pains and allow you to take deep breaths for more energy.

For any type of walking

The following rules will help you maintain good form.

Stand tall. Many people bring that hunched-over-the-computer posture to their walks. This position makes it harder for you to breathe and may contribute to backaches. Other people lean backward. Instead, extend your spine as if you were being lifted from the crown of your head. Place your thumbs on your lower ribs and your fingertips on your hips. As you stand up tall, notice how the distance in between increases. Try to maintain this elongation as you walk.

Eyes up. If you’re looking down at your feet, you’re putting unnecessary stress on your upper back and neck. Bring your gaze out about 10 to 20 feet in front of you. You’ll still be able to spy obstacles ahead and prevent upper-body tension.

Shoulders back, down, and relaxed. Roll your shoulders up, back, and then down. This is where your shoulders should be as you walk — not pulled up toward your ears. Think about keeping your shoulders away from your ears to reduce upper-body tension and allow for a freer arm swing.

Swing from your shoulders. Let your arms swing freely from your shoulders, not your elbows. Swing your arms forward and back, like a pendulum. Don’t bring them across your body or let them go higher than your chest.

Maintain a neutral pelvis. Keep your abs tight, but don’t tuck your tailbone under or stick your belly out and over arch your back.

Step lightly. You should be rolling from heel to toe as you stride, not landing flat-footed with a thud. And don’t reach your leg far out in front of you. That increases impact on your joints and actually slows you down. You want a smooth, quiet stride — no bouncing or plodding along — to reduce your risk of injury.

To learn more about how to get the most out of your walks, buy Walking for Health, the Special Health Report from Harvard Medical School.

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Where people walk most

Regular readers know that I am a big fan of walking. If you want to learn more about the benefits of the superb, and under-appreciated, exercise, please check out my Page- Why you should walk more.

Herewith chapter and verse from USA Today on where people in the world walk most. Sorry to see that the U.S. was so far down the list.

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How to get the most out of walking – Infographic

Walking is one of the best exercises there is.

Following are some really useful tips on getting the most out of that walk. Don’t forget besides getting cardiovascular benefit, you are also doing weight-bearing exercise, so you are building strong bones, too. 

I hope you do it often.

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Here are some further posts if you want to learn further walking benefits: Walking Reduces Heart Disease in People at Risk, Is Walking as Effective as Running? What About Walking Poles? Walking, Not Just Sudoku for Seniors, How Healthy is Walking? Can 6,000 Steps a Day Keep Knee Arthritis at Bay? 5 Ways to Boost Bone Strength Early

Tony

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Bike commuting may extend your life – Study

Mark Twain famously said, “Get a bicycle. You will not regret it. If you live.”

Few people realize that he was talking about riding the penny farthing bicycle which had a huge front wheel and took some skill to master. If you want a fun read on his adventure, you can experience Mark Twain in the original – Taming the bicycle.

But I digressed. New research by the University of Glasgow and published in the BMJ, has found that cycling to work is associated with a 45% lower risk of developing cancer and a 46% lower risk of heart disease, compared to a non-active commute.

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Overall the study found that commuters who cycled were associated with a 41% lower risk of premature death.

Walking to work was associated with 27% lower risk of developing cardiovascular disease and a 36% lower risk of dying from cardiovascular disease, but not cancer or premature death overall.

This study analyzed data from 264,337 participants from UK Biobank who were asked questions about their usual mode of commuting to work and then followed up for 5 years. The new cases of cancer, heart attacks and deaths in that 5-year period were assessed and related to their mode of commuting.

The researchers believe that their findings suggest that policies designed to make it easier for people to commute by bike may present major opportunities for public health improvement.

Dr Jason Gill, from the Institute of Cardiovascular and Medical Sciences, said: “Cycling all or part of the way to work was associated with substantially lower risk of adverse health outcomes. Those who cycled the full length of their commute had an over 40% lower risk of heart disease, cancer and overall mortality over the 5 years of follow-up.

“If these associations are causal, these findings suggest that policies designed to make it easier for people to commute by bike, such as cycle lanes, city bike hire, subsidized cycle purchase schemes and increasing provision for cycles on public transport may present major opportunities for public health improvement.”

The greater benefits seen with cycling compared with walking may be because cycle commuters covered longer distances in their commutes than the walkers, the intensity of cycling is higher than walking and the cycle commuters had higher levels of fitness

Dr Carlos Celis-Morales, said: “Walking to work was associated with lower risk of heart disease, but unlike cycling was not associated with a significantly lower risk of cancer or overall death. This may be because walkers commuted shorter distances than cyclists – typically 6 miles per week, compared with 30 miles per week – and walking is generally a lower intensity of exercise than cycling.”

For the record, I consider walking to be the Cinderella of the exercise world – totally unappreciated. Check out my Page – Why you should walk more for additional details.

Tony

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Check out interval walking – Harvard

I have written numerous times about the value of walking as an exercise. I have a Page – Why you should walk more which I hope you will check out for further details on this superb form of exercise. Well, now comes Harvard Health Publications with a fresh look at this old exercise – Interval Walking.

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Warm weather is here, and you may be walking more to take advantage of being outside. Why not ramp up your routine with bursts of fast-paced walking? The technique, known as interval walking, “is a great way to get the most exercise bang for your buck,” says Dr. Aaron Baggish, associate director of the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital.

About interval training

Interval walking is a form of interval training, which describes any form of exercise in which you purposely speed up or slow down at regular intervals throughout the session. The benefits of interval training in athletes and people in cardiac rehabilitation are well studied. Dr. Baggish says interval walking hasn’t been examined as much, but he believes the same benefits apply. “Something about strenuous exercise is good for the body. It improves endurance, reduces blood pressure, and helps with weight loss,” he explains. Continue reading

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Use exercise to help depression – WebMD

I have done a number of posts on depression – a mood disorder very common and often misunderstood. One of the first things you need to know about depression is that it is a disorder of cognition not just mood, according to Robert D. Edger, M.D. speaking before Northwestern Memorial Hospital’s Healthy Transitions Program® . You don’t just buck  up or keep smiling to get rid of it. You usually need a medical intervention. Statistics show that possibly 75 percent of sufferers do not get medical help.

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Here are my pup and me riding in Chicago’s annual Bike the Drive up Lake Shore Drive. A bike is a super tool for fighting depression.

Here are a few suggestions from WebMD that at least offer some relief from depression. Needless to say, I was happy to see that, once more, exercise casts some light into the darkness of this situation.  Click on the link to read them all. Continue reading

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Hodgepodge of health

Some fitness, some funny, some diet … hodgepodge. Enjoy!

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Tony

 

 

 

 

 

 

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Walking program linked to reduced disability

Falls are a top cause of disability for older adults. But a study published Sept. 26, 2016, in Annals of Internal Medicine, suggests that adopting a regular routine of moderate physical activity, such as walking, helps older adults remain mobile longer and may also help them to recover faster from physical disabilities, according to Harvard Health Publications.

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Researchers analyzed information from a previous randomized controlled trial that divided 1,600 sedentary adults ages 70 to 89 into two groups. One group received ongoing health education classes that included upper-body stretching exercises. The other group took part in a structured exercise program several days a week that included walking and some strength, flexibility, and balance training.

Researchers assessed both groups over a period of three-and-a-half years. The new study concludes that people in the exercise group reduced the amount of time spent suffering from major disability by 25%, compared with people in the health education group. People in the exercise group also appeared less likely to experience disability in the first place, and more likely to recover if they did.

While falls cause serious injuries to older adults, the exercise walking benefits all ages, please check out my Page – Why you should walk more to see how good it is for you.

Tony

 

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Can exercise erase damage from excessive sitting? – Harvard

I confess that only last year I was ignorant of the fact that sitting for a prolonged period was very hazardous to your health. Since then, I have erased much of my ignorance with a number of posts. You can check them out on my Page – Do you know the dangers of too much sitting? So I was gratified to read the latest info on sitting from the Harvard Medical School.

“Can an hour of brisk walking counteract the downsides of sitting for most of the day? Maybe, according to a study published online July 27, 2016, by The Lancet.

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Since biking is one the of the suggested exercises, I thought I would include this shot of Gabi and me riding in Chicago’s annual Bike the Drive on famed Lake Shore Drive. 

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Walking an hour a day best for longevity – Study

I have written numerous times in these pages that walking is the Cinderella of the exercise world – totally unappreciated. I have an entire Page on the Why you should walk more so I was more than a little pleased to read the American Cancer Society study on the benefits of walking an hour a day.

“Researchers from the National Cancer Institute, the American Cancer Society, and others have found that getting 3 to 5 times the amount of recommended leisure-time physical activity results in the greatest benefit in terms of a longer life. The study was published online in JAMA Internal Medicine. One way to achieve this benefit is by walking an hour a day.

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“The US Department of Health and Human Services and the American Cancer Society are among organizations that recommend adults get at least 150 minutes (2.5 hours) of moderate intensity or 75 minutes (1.25) hours of vigorous intensity activity each week, preferably spread throughout the week. Moderate-intensity activities are those at the level of a brisk walk. Vigorous-intensity activities increase your heart rate and breathing, and make you sweat. Continue reading

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Harvard on Simple Weight Loss Principles

Seconds on the lips; a lifetime on the hips.

We have all heard that old cliche and nodded knowingly. But the fact that two-thirds of us are overweight and half of the heavies are actually obese demonstrates that not enough of us are acting as if we believed it.
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I have written an entire page entitled How to lose weight – and keep it off breaking down the principles and techniques I have used for the past several years to reach my ideal weight and maintain it. I am a regular guy not a saint or superhuman. You can do it, too.

Now comes Harvard Medical School with an item echoing and elucidating my sentiments on weight loss and weight maintenance.

“The pleasure of eating a candy bar lasts but a few minutes. Burning off the calories it delivers can take nearly three-quarters of an hour. Continue reading

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