Fitness

Combining weight training with another activity could lower your risk of early death, study finds | CNN

Published

2 years ago

September 27, 2022

Combining weight training with another activity could lower your risk of early death, study finds | CNN

Editor’s Word: Join CNN’s Health, However Higher e-newsletter sequence. Our seven-part information up will show you how to ease right into a wholesome routine, backed by consultants.

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Cardio actions and weight coaching have well being advantages on their very own, however combining them might have even better impact relating to illness prevention and early demise threat.

Individuals who lifted weights a few times per week, in addition to the beneficial quantity of cardio actions, had a 41% decrease threat of dying early, in response to a examine printed Tuesday within the British Journal of Sports activities Medication.

The analysis staff based mostly its findings on the self-reports and well being info of almost 100,000 women and men who participated within the Prostate, Lung, Colorectal and Ovarian Most cancers Screening Trial, which started in 1998 and adopted individuals till 2016. Individuals answered questionnaires in 2006 about their train habits over the previous 12 months, and the authors of this newest examine checked whether or not these individuals had developed most cancers or died by 2016.

Older adults who did weight coaching with none cardio exercise diminished their threat of early demise from any trigger by as much as 22%, a share that trusted the variety of occasions they lifted weights inside every week – utilizing weights a few times weekly was related to a 14% decrease threat, and the profit elevated the extra occasions somebody lifted weights.

Those that did cardio train lowered their threat by as much as 34%, in contrast with individuals who didn’t do any weight coaching or cardio train. However the lowest threat – 41% to 47% – was amongst those that met beneficial weekly quantities of cardio exercise (see beneath for steering) and lifted weights a few times per week, in contrast with those that weren’t lively. The authors didn’t discover a decrease threat for demise from most cancers.

Individuals’ training, smoking standing, physique mass index, race and ethnicity didn’t affect the findings, however intercourse did – the associations had been extra important amongst ladies, the researchers discovered.

“The findings on this examine are predictable, however it’s important that the authors present the anticipated outcomes as information in older folks,” mentioned Haruki Momma, a lecturer within the division of drugs and science in sports activities and train at Tohoku College in Japan, through e mail. Momma wasn’t concerned within the examine.

“This is among the most necessary factors of this examine,” Momma added. “Earlier research in older adults are restricted.”

The findings assist the joint advantages of muscle-strengthening actions through weight coaching together with cardio exercise, in quantities that roughly align with present bodily exercise tips, the authors mentioned.

The World Well being Group recommends that older adults (ages 65 and up) do no less than 150 to 300 minutes of average depth train or 75 to 150 minutes of vigorous cardio train per week. Cardio actions embrace strolling, dancing, working or jogging, biking, and swimming.

Muscle-strengthening workout routines must be finished no less than twice weekly if doable, in response to the rules. These may help stop falls and associated accidents, in addition to declines in bone well being and skill.

Weight-training workout routines you are able to do for 30 to 60 minutes embrace useless lifts, overhead dumbbell presses and dumbbell lateral raises, which entails utilizing your again and shoulder muscle groups to elevate mild dumbbells in order that your arms and physique kind a T form.

Essential notice: Should you expertise ache whereas exercising, cease instantly. Verify along with your physician earlier than starting any new train program.

The authors didn’t have details about the particular weight coaching or cardio workout routines individuals did.

“Because the authors acknowledged, there was no details about coaching depth, coaching load, quantity (units and repetitions),” Momma mentioned through e mail. “Due to this fact, the optimum prescription for normal muscle-strengthening workout routines to stop mortality stays unclear. Nevertheless, this limitation is just not restricted to this examine. Research of muscle-strengthening train epidemiology are susceptible to this limitation.”

However the researchers did have some concepts about how both train would possibly assist with prevention of illness or early demise.

Weight coaching can enhance physique composition or lean muscle mass, which has been beforehand related to better safety towards dying early from any trigger and heart problems.

Having extra lean muscle and fewer physique fats may help with steadiness, posture and regulating levels of cholesterol, Dr. Nieca Goldberg informed CNN in March. Goldberg, the medical director of Atria New York Metropolis and medical affiliate professor of drugs at New York College’s Grossman College of Medication, wasn’t concerned within the examine.

“We all know that people with weight problems are at elevated threat for heart problems, glucose intolerance and a few cancers, so enhancing that (well being) profile is helpful,” Goldberg mentioned. “Individuals who take part in common exercise … may have a more healthy outlook and produce other wholesome existence.”

The elevated profit from combining each workout routines might be as a result of the 2 work collectively to enhance well being, Dr. William Roberts, a professor within the division of household drugs and neighborhood well being on the College of Minnesota, informed CNN in March. A balanced routine extra carefully mimics the existence of our ancestors, he added.

Moreover, muscle helps capabilities of the endocrine and paracrine techniques, the authors mentioned – those liable for hormones and cell communication, respectively. Weight coaching may additionally be finished in social settings, the researchers added, and having social connections has been linked with dwelling longer.

The authors famous that there might be measurement errors related to individuals recalling their train habits, and that the examine may not be relevant to folks of coloration and youthful people, as a lot of the individuals had been non-Hispanic White and age 71 on common.

Future research which might be extra various, longer and attentive over time can be useful for understanding the relationships between these workout routines and early demise threat, the authors mentioned.

However for now, older adults who do both train ought to incorporate the opposite into their day by day lives, Momma mentioned.

“Some bodily exercise is best than none in any respect,” Momma mentioned. “As a result of the health ranges and continual situations among the many aged range with (the) particular person, please be as bodily lively as your talents and situations enable.”

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Fitness

13 Of The Best Pieces Of Fitness Equipment For Small Spaces

Published

5 hours ago

June 28, 2024

Press Room

13 Of The Best Pieces Of Fitness Equipment For Small Spaces

Not everybody has enough room for a designated gym or studio, but that doesn’t mean you should give up on working out at home. You don’t need a full-size treadmill or a giant exercise bike taking up the limited free space you have to get your heart pumping. There are so many pieces of fitness equipment that you can store under your bed or behind your couch between sessions that’ll still give you a full-body workout. To help you out, we’ve rounded up some of the best compact fitness equipment you can use to get your daily sweat sesh in without cluttering up your space.

Here are the best pieces of fitness equipment that won’t take over your home:

Fitness

Urgent wake-up call for India: Lancet study shows half of Indians physically unfit. Here’s how to begin exercising

Published

12 hours ago

June 28, 2024

Press Room

According to a recent study published in The Lancet Global Health journal, 57% of women in India were found to be insufficiently physically active, compared to men (42%), in line with trends across the South Asian region while almost 50% of adults in India engaged in insufficient levels of physical activity in 2022. Additionally, an international team of researchers, including those from the World Health Organization (WHO), claimed that the South Asian region also ranked the second highest in terms of adults being insufficiently physically active after high-income Asia Pacific region.

Urgent wake-up call for India: Lancet study shows half of Indians physically unfit. Here’s how to begin exercising (Image by Freepik)

If the current trends continue, the study projected that by 2030, 60% of the adults could be insufficiently engaging in physical activity as in India, a little over 22% of the adults engaged in insufficient physical activity in the year 2000 while in 2010, close to 34% of the adults were insufficiently physically active. This raises an urgent wake-up call for India as a 2023 Indian Council of Medical Research-India Diabetes (ICMR-INDIAB) study, published in The Lancet Diabetes and Endocrinology journal, estimated that 101 million people in India were diabetic in 2021 and about 315 million had hypertension the same year.

India’s Fitness Challenge:

Given our deteriorating health graph, it is crucial to start our fitness journey now and adopt actionable steps to get active and begin exercising. In an interview with HT Lifestyle, Dr Manish Pendse, Senior Consultant Physician and Diabetologist at Medicover Hospitals in Navi Mumbai, shared, “Poor lifestyles and unhealthy food choices are some of the main reasons behind the major population being unfit. People tend to choose processed, packaged, or junk food instead of eating healthy food. This significantly hampers their health resulting in several health issues like obesity, diabetes, cardiovascular diseases, digestive problems, high cholesterol, high blood pressure, stroke and skin problems.”

What You Can Do Now:

Dr Manish Pendse asserted, “It becomes essential to indulge in physical activities or exercise, to keep your body fit and away from multiple diseases. Your fitness regime could include low-impact exercises like walking, jogging, meditation and Yoga and intense physical activities like running, cardio, weight lifting, and hitting the gym. Being physically active for at least 30 to 40 minutes daily can stimulate metabolism helping in managing weight.”

The health expert suggested, “Eat well-balanced food that contains equal amounts of essential nutrients like protein, vitamins, minerals, carbohydrates, and omega-3 fatty acids. Make healthy food choices that are low in calories, cholesterol, and saturated fats, and contain sugar, and salt in moderation. Keep a daily track of your body weight to see if you are gaining weight or losing weight. This can help you create a tailored plan to maintain your physical and psychological health.”

He cautioned, “Avoid unhealthy habits like drinking alcohol, chewing tobacco, smoking, sitting in one place for prolonged hours without taking adequate breaks and eating at unusual hours. Consult your doctor for expert guidance and tips to maintain fitness in this fast-paced life. Stress also leads to weight gain and gastric problems, It is imperative to de-stress by doing activities that calm you down.”

Fitness

60-second ‘exercise snack’ is great for the health of your heart

Published

20 hours ago

June 28, 2024

Press Room

60-second ‘exercise snack’ is great for the health of your heart

An expert has suggested that short bursts of exercise, lasting less than a minute, could be beneficial for those who find it difficult to maintain regular workout routines. These intense bouts, dubbed “exercise snacks”, are particularly recommended for individuals who lead sedentary lifestyles, such as those battling obesity or chronic diseases.

Bruno Gualano, an associate professor at the Centre of Lifestyle Medicine at the University of Sao Paulo, Brazil, suggests activities like stair climbing or brief cycling sessions, separated by hours-long intervals. The NHS advises adults to engage in 150 minutes of moderate-intensity exercise weekly, or 75 minutes of vigorous activity.

The World Health Organisation (WHO) also recommends a minimum of 150 minutes of moderate activity, but encourages adults to increase this to 300 minutes for additional health benefits. However, during his presentation at the International Congress on Obesity in Sao Paulo, Mr Gualano acknowledged that many people struggle to meet these targets and proposed that short bursts could counteract the detrimental effects of a sedentary lifestyle.

“To mitigate the negative impacts of prolonged sitting, ‘exercise snacks’ are proposed as a practical alternative,” he added. “These are brief, intense bursts of activity (one minute or less), which can be more time-efficient than traditional exercise regimes.”

He highlighted that numerous studies have demonstrated benefits for cardiorespiratory fitness and vascular health from these short bursts of activity.

“For instance, hourly stair-based exercise snacks improved vascular health in a trial with healthy males, while another study demonstrated their feasibility and benefits for people who are overweight or living with obesity,” he added. “However, many people may struggle to implement exercise snacks owing to practical reasons, such as bus drivers or people who have physical disabilities and/or low exercise capacity, such as older individuals.”

Mr Gualano highlighted the potential advantages of incorporating “exercise snacks” into daily routines, noting improvements in metabolic health and reduced sedentary time. “These benefits may be achieved even with unstructured, very light activities, which do not fit exactly in the category of exercise snacks,” he explained.

He pointed out that this approach could be easily adopted in various settings, including at home or in the office, since it doesn’t require any special equipment or devices.

Emphasising the need for more research to fully understand the long-term effects and safety of these short bursts of activity, Mr Gualano concluded: “The take-home message is that these strategies should be personalised.”