Connect with us

Fitness

Healthier diets may lead to greater physical fitness

Published

on

Healthier diets may lead to greater physical fitness

A healthy diet is associated with greater physical fitness in middle-aged adults, according to research published today in the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC).

This study provides some of the strongest and most rigorous data thus far to support the connection that better diets may lead to higher fitness. The improvement in fitness we observed in participants with better diets was similar to the effect of taking 4,000 more steps each day.”

Dr. Michael Mi, Study Author, Beth Israel Deaconess Medical Center, Boston, US

Cardiorespiratory fitness reflects the body’s ability to provide and use oxygen for exercise, and it integrates the health of multiple organ systems, such as the heart, lungs, blood vessels and muscles. It is one of the most powerful predictors of longevity and health.2 While exercise increases cardiorespiratory fitness, it is also the case that among people who exercise the same amount, there are differences in fitness, suggesting that additional factors contribute. A nutritious diet is associated with numerous health benefits, but it has been unclear whether it is also related to fitness.

This study examined whether a healthy diet is associated with physical fitness in community-dwelling adults. The study included 2,380 individuals in the Framingham Heart Study. The average age was 54 years and 54% were women. Participants underwent a maximum effort cardiopulmonary exercise test on a cycle ergometer to measure peak VO2. This is the gold standard assessment of fitness and indicates the amount of oxygen used during the highest possible intensity exercise.

Participants also completed the Harvard semi-quantitative food frequency questionnaire to assess intake of 126 dietary items during the last year ranging from never or less than once per month to six or more servings per day. The information was used to rate diet quality using the Alternative Healthy Eating Index (AHEI; 0 to 110) and Mediterranean-style Diet Score (MDS; 0 to 25), which are both associated with heart health. Higher scores indicated a better quality diet emphasising vegetables, fruits, whole grains, nuts, legumes, fish and healthy fats and limiting red meat and alcohol.

Advertisement

The researchers evaluated the association between diet quality and fitness after controlling for other factors that could influence the relationship, including age, sex, total daily energy intake, body mass index, smoking status, cholesterol levels, blood pressure, diabetes and routine physical activity level. The average AHEI and MDS were 66.7 and 12.4, respectively. Compared with the average score, an increase of 13 points on the AHEI and 4.7 on the MDS was associated with a 5.2% and 4.5% greater peak VO2, respectively.3

Dr. Mi said: “In middle-aged adults, healthy dietary patterns were strongly and favourably associated with fitness even after taking habitual activity levels into account. The relationship was similar in women and men, and more pronounced in those under 54 years of age compared to older adults.”

To discover the potential mechanism linking diet and fitness, the researchers performed further analyses. They examined the relationship between diet quality, fitness and metabolites, which are substances produced during digestion and released into the blood during exercise. A total of 201 metabolites (e.g. amino acids) were measured in blood samples collected in a subset of 1,154 study participants. Some 24 metabolites were associated with either poor diet and fitness, or with favourable diet and fitness, after adjusting for the same factors considered in the previous analyses. Dr. Mi said: “Our metabolite data suggest that eating healthily is associated with better metabolic health, which could be one possible way that it leads to improved fitness and ability to exercise.”

Regarding limitations, he noted: “This was an observational study and we cannot conclude that eating well causes better fitness, or exclude the possibility of a reverse relationship, i.e. that fit individuals choose to eat healthily.”

Advertisement

Dr. Mi concluded: “There are already many compelling health reasons to consume a high-quality diet, and we provide yet another one with its association with fitness. A Mediterranean-style diet with fresh, whole foods and minimal processed foods, red meat and alcohol is a great place to start.”

Source:

European Society of Cardiology

Journal reference:

Mi, M. Y., et al. (2023) Association of healthy dietary patterns and cardiorespiratory fitness in the community. European Journal of Preventive Cardiology. doi.org/10.1093/eurjpc/zwad113.

Advertisement
Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Fitness

Hip airplane: An exercise to improve hip mobility and balance

Published

on

Hip airplane: An exercise to improve hip mobility and balance

Improve your balance, and hip mobility by mimicking the motion of a flying airplane. Spread your arms, and balance on one leg to do the hip airplane exercise.

Squats and lunges may be your go-to exercises to strengthen your lower body. Add the hip airplane to this list to make your legs, and hips stronger. Your legs, and hips have to be in good shape, as they support your body, and keep you moving. This exercise, which involves spreading out your arms, and standing on one leg, can help to improve balance, and mobility of your hips. It may look like child’s play, but it is not that simple to do this exercise. Coordination failure can lead to a fall, and you can end up with injuries. That’s why it is important to learn how to do it properly.

What is the hip airplane exercise?

The hip airplane exercise is carefully designed for dynamic balance to enhance the strength and flexibility of the lower body. “This exercise, involving the leg and the hip, mainly focuses on improving the hip’s stability, balance and mobility,” says fitness expert Aman Puri.

Hip airplane mimics the motion of a plane. Image courtesy: Adobe Stock

It is performed by standing on one leg while balancing the body in a controlled manner. The movement and body posture imitate the motion of a flying airplane, earning it the name hip airplane exercise.

What are the benefits of the hip airplane exercise?

This balance exercise should be part of your fitness routine, as it has many benefits:

Advertisement

1. Improves alignment and posture

With the help of controlled rotation of the hips, this exercise helps in aligning the hips, pelvis area and spine. “This leads to a better aligned posture, and helps in overcoming the risk of lower back pain,” says the expert. You should work on your posture, as poor posture can increase mechanical stress in the lower back, and in turn, lead to low back pain, as per research published in EFORT Open Reviews in 2023.

2. Good for mobility of hips

“This exercise involves proper rotation of the pelvic and hip area, which helps strengthen hip joint muscles,” says the expert. It specifically improves the internal and external rotation of the hip and loosens tight hips, which can be a risk factor for musculoskeletal injuries in the lower extremities, as per research published in the Journal of Experimental Orthopaedics in 2021.

3. Better balance

The hip airplane exercise helps improve the body’s balance by involving muscles like the glutes, foot, core and hip muscles. “Proper coordination involving hip rotation or leg extension helps enhance neuromuscular control to create a balance,” says Puri.

4. Activates the core

The hip airplane exercise activates the core muscle, which helps control the required motion, providing stability while rotating. It tightens and strengthens the core, which encompasses the abdominal, pelvic floor, back, diaphragm, hip, and gluteus muscles. It connects the upper and lower extremities, according to research published in Biology Of Sport in 2023.

5. Helps prevent injuries

While working out with weights or gym equipment, you can easily get hurt. “This exercise can help prevent injuries, as it does not involve intense movements or weights,” says the expert. It can be done by most people, but you should be cautious while performing it.

Advertisement

You may also like

Saiyami Kher: Mental health is why I took up the physically challenging Ironman Triathlon
Seniors, hula hoop your way to fitness and good health

How to do the hip airplane exercise?

Here are steps to do this exercise:

  • Stand using one leg and bend your knee slightly while spreading your arms out to the sides. Engage your core area to maintain a careful balance.
  • Extend your other leg backward, and lean forward with a straight spine.
  • Rotate your entire torso gradually outwards and keep your leg extended outward just like an extended airplane wing.
  • Hold for a few seconds in the extended leg position.
  • After that, move your hip back to the centre and move back to your starting position.

“If you find it difficult to perform this exercise, you can take help by holding a wall,” suggests Puri.

Hip pain
Avoid mistakes while performing the hip airplane exercise. Image courtesy: Adobe Stock

Common mistakes to avoid

Focus on controlled and coordinated movements while doing the hip airplane exercise. Here are some mistakes to avoid while doing it:

  • Hip overrotation strain: Uncontrolled movements can lead to overrotation of the hip, which can lead to dislocation.
  • Overbending back: Another common mistake is slouching the spine or overbending which can lead to stress on the knee or the hip joints.
  • Loose leg positioning: Loosely placing the legs or letting them hang without stretching them completely won’t give maximum benefit as it does not activate the muscles, especially the hip muscles and glutes.

Who should avoid the hip airplane exercise?

It can be done by most people, but some may have to be more cautious:

  • The elderly and beginners can perform this exercise with a supported variation as there is a risk of falling.
  • Those with weak bones or have a history of past injuries should avoid performing this exercise or use support initially.
  • People with chronic medical problems should consult a doctor before performing the hip airplane exercise.

The hip airplane exercise is perfect for your lower body. It does not involve high-intensity movement, so it can be performed by most people. But if you find it hard to balance, opt for a supported version to avoid any risk of falling.

Related FAQs

Which muscles does the hip airplane target?

Hip airplane mostly targets the glutes minimus, gluteus medius, maximus, and posterior hip muscles. These muscles play a crucial role in stabilising hip and leg movement. The gluteus maximus strengthens control of the hip joint. Gluteus minimus and medius support in stabilising pelvic movements while piriformis is the posterior hip muscle involved in maintaining balance and assisting in hip rotation. Foot muscles and core muscles are also involved during this exercise.

Is the hip airplane exercise good for seniors?

Yes, this exercise is good for the elderly if performed in the right manner using controlled movements. It can help improve the flexibility of hip joints, enhance coordination and balance, prevent hip and pelvic injuries among seniors, and strengthen the muscles of the hip and legs. Seniors can also perform this exercise without overexerting their body as it does not involve any high-intensity movements. As seniors have a higher risk of injury involving weights or intense training, this dynamic exercise can be easily performed without equipment.

Advertisement
Continue Reading

Fitness

Neither swim nor walk: The exercise retirees over 60 need to focus on, according to a personal trainer

Published

on

Neither swim nor walk: The exercise retirees over 60 need to focus on, according to a personal trainer

After 60, many retirees start noticing joint pain, slower metabolism, and even unexpected health issues like diabetes or high cholesterol. While staying active is essential, not all exercises provide the same benefits as we age. Álvaro Puche, a well-known personal trainer argues that two of the most popular activities—walking and swimming—aren’t enough to maintain long-term health.

His approach focuses on a type of exercise that supports muscle and bone health, both crucial factors for preventing decline during the golden years. While walking and swimming are great for heart health, they don’t do enough to combat muscle loss, which becomes a major issue after 60. Instead, he recommends an alternative that many older adults tend to overlook. Let’s discover what he says.

The exercise retirees should prioritize after 60

If you want to maintain strength and mobility as you age, strength training is non-negotiable. Lifting weights or doing bodyweight exercises helps prevent sarcopenia, the gradual loss of muscle mass and strength that comes with aging. Without this sort of training, everyday tasks like carrying groceries, climbing stairs, or even getting up from a chair can become more difficult over time.

Strength training also improves bone density, reducing the risk of osteoporosis and fractures. This is especially important because our bones naturally become less dense and more susceptible to breaks with time. By incorporating this training into your routine, you can significantly lower the chances of such injuries.

Additionally, strength training helps regulate metabolism, which tends to slow down, making it easier to maintain a healthy weight. Beyond the physical benefits, it has been shown to improve memory and mental clarity.

Advertisement

The best part is that you can get started with simple exercises like squats, lunges, push-ups, and resistance band workouts, which can be done at home with minimal equipment. You can also adapt them to your fitness level, ensuring you can build strength safely.

More ways for retirees to stay healthy

While strength training should be a priority, a well-rounded routine includes other forms of movement too. Here are some additional ways retirees can stay active and healthy:

  • Balance and flexibility exercises, like yoga and tai chi, help improve balance and reduce the risk of falls and injuries.
  • Functional training involves movements that mimic everyday activities, like step-ups or carrying weighted objects, making daily life easier and keeping you mobile longer.
  • Cardio workouts, such as walking, swimming, or cycling, still have their place for heart health. You just need to pair them with strength exercises.
  • Body-engaging activities, like gardening, dancing, and playing with grandkids, keep you moving without feeling like a workout.

While walking and swimming are beneficial, they shouldn’t be the only forms of exercise you rely on. Strength training is the key to maintaining muscle, bone density, and overall health after 60. Aim to incorporate it into your routine at least two to three times a week for the best results. A combination of strength, balance, and cardio workouts will help you stay strong, independent, and full of energy for years to come.

Continue Reading

Fitness

Here’s Why You Should Try A Cold Workout, According To Experts

Published

on

Here’s Why You Should Try A Cold Workout, According To Experts

Let’s face it: Running on the treadmill just isn’t the same as running at your favorite park. And, as the chilly winter months drag on, you might be on the fence about moving your workout inside or braving the elements. Experts say you don’t have to—not necessarily.

Exercise is a stressor on the body, so getting active in the cold is “a double whammy” to your system because you’re adding the challenge of keeping yourself warm, says Alexander Rothstein, PhD, an exercise physiologist at New York Institute of Technology. This isn’t a bad or a good thing; it just means that your workout is asking more of your body, and it might feel like it too.

Embracing the cold is all the rage for a reason. (Think: cryotherapy like cold plunges, ice baths, and using an ice pack when you need one.) Cold causes your blood to move rapidly to the important parts of your body like your heart and core, reducing swelling and inflammation quickly, says Asad Siddiqi, MD, a sports medicine physician at NewYork-Presbyterian Brooklyn Methodist Hospital. Beyond that, some cold-lovers say that exposure to icy temps boosts their mental health (and one 2023 study in Biology would agree; it found that participants subjected to cold-water immersion felt more active, alert, and inspired).

Experts say a cold workout is a far cry from cryotherapy. But getting outside for a winter workout can make you stronger.

Here’s what you need to know about staying working out safely in the cold, and why you might want to, according to experts.

Advertisement

Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Asad Siddiqi, MD, is a sports medicine physician and chief of the Department of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.

Working out in the cold has its benefits.

You might feel super unmotivated to get outside in frigid temps, but there’s always a silver lining. Since working out gets your blood pumping and your internal temperature raised, a cooler environment (within reason) might make your sweat sesh feel better and sustainable for a longer period of time. For example, temperatures closer to 45 to 55 degrees is ideal for running a race, even though 70 to 80 degrees is more comfortable for, say, a picnic or beach day, says Rothstein.

One more, albeit niche, benefit is that working out in cold water burns more calories compared to warmer water, adds Rothstein. This definitely doesn’t mean that you should get out into open-water when it’s frigid, but an unheated pool might help amp up the burn of a workout. Cold air doesn’t quite have the same effect, though.

You might have a tough time tolerating the cold at first, the more time you spend out there, the easier it gets. In fact, if you devote just 11 minutes per week to deliberate cold exposure, your body will start to make adaptations that’ll keep you more comfortable next time, says Dr. Siddiqi.

But it also requires the right precautions.

Working out in the cold comes with some risks, too. There are the big ones like hypothermia and frostbite—which aren’t common, especially if you are wearing the right gear—and smaller concerns like your reflexes not being as quick, says Dr. Siddiqi.

Advertisement

The best way to address most cold-related concerns is to dress appropriately, he says. You’re going to want to limit the amount of skin exposed, wear thermal garments, and have the appropriate footwear for the terrain.

Cold sometimes brings ice, snow, or other uneven or slippery surfaces, and having the right shoes can go a long way to keep you safe. Also make sure that you’re wearing activity-specific clothing, adds Rothstein. For cyclers, this might mean wearing wind gear and for skiers it might mean water-resistent top layers.

Pro tip: When dressing for a cold-weather workout, opt for many light layers that you can shed as you inevitably warm up, says Rothstein. If you feel like you’re overheating, take off a layer, but don’t set out underdressed and assume you’ll warm up.

Some people—regardless of attire—should be extra careful in the cold, or skip working out in it entirely. Those with cardiac conditions like arrhythmias, a history of heart attacks, hyperventilation, or irregular heartbeats should be mindful about shocks of cold like cold plunges, says Dr. Siddiqi, as should those with neurologic or vascular conditions. Plus, those with asthma might see their conditions exacerbated in chilly temperatures.

Also, keep in mind that if you plan to exercise in the cold, you might not be able to go as hard out of the gate. Dr. Siddiqi recommends following a gradual exposure to the elements and starting with 50 percent of what you’d normally do. Another important reminder: Make sure you do a warm up. Do something light and dynamic to break a sweat and get your blood pumping before you head out the door, he says.

Advertisement

When out in the cold, make sure you’re checking in with yourself and aware of how your body is feeling, says Dr. Siddiqi. It’s okay to be out in temps that feel a little uncomfortable, but not ones that feel unsafe. Remember to tell a friend you’re going out, and don’t stay outside for too long—which is whenever you start to get that urge to get inside.

lululemon Fast and Free Fleece Running Gloves

I wear these Lululemon gloves on every run these days to get me through the chilly NYC winters. They’re lightweight yet super warm and I can easily work my phone or smart watch with them on.

Therma-FIT One High-Waisted 7/8 Leggings
Nike Therma-FIT One High-Waisted 7/8 Leggings

Temps get to a point where regular leggings just won’t cut it. These cold-weather leggings from Nike will keep you warm when you take your workouts outside. (Plus, they have pockets.)

Classic Fleece Double-Layer Neck Warmer
Turtle Fur Classic Fleece Double-Layer Neck Warmer

It’s a classic for a reason. Turtle Fur’s fleece neck gaiters are soft, keep you warm, and come in a bunch of different colors.

Best Cold-Weather Outdoor Workouts

The best kind of workouts to do in the cold are ones that keep you moving and producing heat, says Rothstein. This could mean any number of aerobic activities like going on a run, a walk, or a bike ride. Again, just be mindful about snow, water, or ice that could lead to slips, falls, or crashes—in that case, it’s probably best to move your workout inside. Meanwhile, activities like skiing, snowboarding, and snowshoeing are all forms of exercise meant to be done in the snow.

If you need a little help making it through a cold-weather workout, you could also prioritize doing something communal like going to a run club, says Dr. Siddiqi. This will keep you distracted from the freezing temps.

Best Workouts For When It’s Too Cold

There does come a point when it’s just too cold out, meaning you need to move your workout indoors.

Advertisement

Try these inside-friendly workouts:

If you’re an outdoor exerciser waiting for warmer days, pick an indoor workout that’s complimentary to your sport of choice, says Dr. Siddiqi.

Headshot of Olivia Luppino

Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for her first half marathon, inspired by her many colleagues at WH who have run one. 

Continue Reading

Trending