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Extreme exercise and the potential cardiovascular risks – Times of India

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Extreme exercise and the potential cardiovascular risks – Times of India

Exercise is one of the most effective ways to improve cardiovascular health, but it doesn’t mean you need to run marathons to see the benefits. Moderate exercise spread over a lifetime is linked to good cardiovascular outcomes. However, it is essential to understand the right balance of volume and intensity for maximum benefit. According to the American Heart Association (AHA) guidelines, 150 minutes of moderate-intensity exercise per week has been proven to significantly benefit heart health.
Exercise not only strengthens the heart but also helps in reducing triglyceride levels, increasing HDL (“good” cholesterol), lowering inflammatory markers, reducing body weight, and improving glucose metabolism and insulin sensitivity. It also helps lower blood pressure, highlighting the many positive effects of physical activity.
Safe limits for physical activity
Determining the precise “cutoff” limit for physical activity is still being studied. While there is no definitive answer yet, it is clear that the benefits of regular exercise far outweigh the risks of a sedentary lifestyle. The key takeaway is that inactivity is riskier than exercising, regardless of the level of intensity.
Essential guide to safe and effective exercise for heart health
When starting an exercise program, it’s important to begin with a light routine and gradually increase intensity based on your body’s response. A baseline heart evaluation is recommended before engaging in any exercise regimen, especially for those with pre-existing heart conditions. It’s also vital to include proper warm-up and cool-down phases to allow the body to adjust to the activity and reduce the risk of injury or cardiac events.
For most people, moderate-intensity exercise for 5 to 7 days a week provides significant cardiovascular benefits. However, individuals with heart issues should consult their doctor before beginning any exercise program. The message here is simple: regular exercise is more beneficial than no exercise at all.
While there are concerns about extreme levels of physical activity, such as in professional athletes or endurance sports participants, these risks are generally associated with those who are unaccustomed to such intense training or have underlying heart conditions. Data has shown that long-term, excessive exercise can lead to structural and functional changes in the heart, including enlargement of the cardiac chambers and the release of certain biomarkers, which could indicate heart stress.
Though these biomarkers typically return to normal within a week, repetitive strain on the heart over months and years can cause scarring (myocardial fibrosis) and increase the risk of arrhythmias, such as atrial fibrillation, which raises the likelihood of stroke.
Bottom line
While regular moderate exercise greatly enhances cardiovascular health, it’s crucial to avoid extremes. Finding balance and consulting healthcare professionals ensures long-term benefits while safeguarding heart health against risks.
(Author: Dr. Rockey Katheria, Interventional Cardiologist, Manipal Hospital Varthur)

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Fitness

Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

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Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

WEDNESDAY, Nov. 13, 2024 (HealthDay News) — Small additional amounts of exercise each day are associated with lower blood pressure (BP) in a free-living setting, according to a study published online Nov. 6 in Circulation.

Joanna M. Blodgett, Ph.D., from University College London, and colleagues investigated associations between a 24-hour behavior composition composed of six parts (sleeping, sedentary behavior, standing, slow walking, fast walking, and combined exercise-like activity [e.g., running and cycling]) and systolic BP (SBP) and diastolic BP (DBP). The analysis included data from 14,761 participants in six cohorts of the Prospective Physical Activity, Sitting and Sleep consortium.

The researchers found that the average 24-hour composition consisted of sleeping (7.13 hours), sedentary behavior (10.7 hours), standing (3.2 hours), slow walking (1.6 hours), fast walking (1.1 hours), and exercise-like activity (16.0 minutes). Compared with other behaviors, more time spent exercising or sleeping was associated with lower BP. There were estimated reductions of –0.68 mm Hg SBP and –0.54 mm Hg DBP with an additional five minutes of exercise-like activity. Reallocating 20 to 27 minutes and 10 to 15 minutes of time in other behaviors into additional exercise was associated with clinically meaningful improvements in SBP and DBP, respectively. More time spent being sedentary was adversely associated with SBP and DBP, but there was minimal impact of standing or walking.

“If you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,” Blodgett said in a statement.

One author holds equity in a company for products and services related to the study.

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NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission

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NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission

NASA astronaut Sunita Williams has recently addressed speculations surrounding her health condition while on the International Space Station (ISS), discarding recent claims made by media outlets regarding her wellbeing. In response to reports that suggested she appeared “gaunt” due to an extended stay on the ISS, Williams clarified her status during a video interview on November 12, explaining that her weight has remained unchanged since her arrival in orbit.

Routine Exercise and Physical Adaptations

Williams, who commands Expedition 72 aboard the ISS, responded to health concerns publicly, indicating that any changes in her physical appearance are the result of rigorous exercise routines rather than health deterioration. Like all astronauts on extended missions, she has been following an intense workout regimen designed to counteract the muscle and bone density loss commonly associated with prolonged microgravity exposure. Williams stated that her routine includes running on a treadmill, riding an exercise bike and lifting weights. It is a form of exercise that has led to increased muscle mass, particularly in her thighs and glutes, while her overall weight remains consistent.

NASA’s Statement on Crew Health

NASA had previously denied the reports, emphasising that Williams and her fellow crew members, including NASA astronaut Butch Wilmore, are in good health. Williams and Wilmore, who arrived at the ISS on June 6 aboard Boeing’s Starliner capsule, were initially scheduled for a ten-day mission under the Crew Flight Test programme. Technical issues with Starliner’s thrusters led NASA to extend their stay on the ISS until early 2025, when they are expected to return with SpaceX’s Crew-9 mission astronauts.

Current ISS Crew Status

The current ISS team, led by Williams, includes three NASA astronauts and three Russian cosmonauts, all working collaboratively despite recent media scrutiny. Williams assured viewers that her health and morale remain robust as the crew carries out essential research and maintenance tasks on the orbiting laboratory showing NASA’s confidence in their well-being during extended missions.

 

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Vigorous Activity Can Compensate for Prolonged Sitting Time

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Vigorous Activity Can Compensate for Prolonged Sitting Time

TUESDAY, Nov. 12, 2024 (HealthDay News) — An age-equivalent benefit is found for vigorous exercise, after considering sitting time, according to a study recently published in PLOS ONE.

Ryan Bruellman, from the University of California Riverside, and colleagues analyzed data from the Colorado Adoption/Twin Study of Lifespan behavioral development and cognitive aging in adults aged 28 to 49 years to examine how activity intensity and sitting behavior influence health. The trade-off between sitting and physical activity was explored leveraging the co-twin control approach.

The researchers found that the total cholesterol/high-density lipoprotein ratio (TC/HDL) and body mass index (BMI) demonstrated increasing age trends, with an inverse association seen for prolonged sitting and vigorous activity. An age-equivalent benefit of vigorous exercise was found after considering sitting time, with expected TC/HDL and BMI estimates of those performing 30 minutes daily mirroring those of sedentary individuals five and 10 years younger, respectively. Partial exposure effects for TC/HDL were suggested in a co-twin control analysis, indicating that sitting health effects may be countered by greater vigorous activity, but with diminishing returns.

“Our results challenge recommended physical activity and we suggest guidelines need to be adjusted to account for sitting time throughout the day,” the authors write. “Sitting less, healthier eating, and focusing on increasing the amount of vigorous activity need to be clear messaging points to the public to provide a succinct and impactful change to sedentary habits.”

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