Category Archives: Health & Fitness

Strength training may lower early death risk

by
A new study from the University of Sydney in Australia suggests that exercises that promote muscular strength may be just as important for maintaining health as aerobic exercise. In fact, they may help lower the risk of all-cause and cancer-related death.
woman lifting weights at the gym

A large population study ties strength training to a significantly lower risk of premature death.

Strength-building exercises, such as weight lifting, push-ups, and squats, can sometimes seem less attractive than aerobic activities — such as running, swimming, or cycling — because they are more intense and demanding.

Additionally, aerobic exercise has received many accolades over the years, as numerous studies pointed out its various health benefits, including improved executive functioning and cardiovascular fitness.

Recently, however, more researchers are turning their attention to strength-focused workouts, investigating how they relate to health and well-being.

A new study from the University of Sydney, led by Dr. Emmanuel Stamatakis —associate professor in the School of Public Health and the Charles Perkins Centre — suggests that strength exercises are just as important as aerobics, and they may even be tied with a reduced risk of all-cause and cancer-related death.

Strength training tied to lower death risk

Dr. Stamatakis and colleagues' study analyzed data sourced from a core population sample of 80,306 adults aged 30 years and over. The information came from the Health Survey for England, as well as the Scottish Health Survey, and it was supplemented with data from the NHS Central Mortality Register.

Although this was an observational study, the researchers ensured that the results would be consistent by adjusting for confounding variables, including age, biological sex, overall health condition, educational levels, and lifestyle-related behaviors.

Participants with a previously diagnosed cardiovascular disease or cancer, as well as participants who died within the first 2 years of the study were excluded from the analysis.

Dr. Stamatakis and team found that individuals who engaged in strength exercises had a 23 percent lower risk of death by all causes, and a 31 percent lower risk of cancer-related death.

"The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling," explains Dr. Stamatakis.

It is not yet clear if the relationship is causal, but the researchers think that these findings are enough to warrant more encouragement for people to practice strength workouts.

"[A]ssuming our findings reflect cause and effect relationships," Dr Stamatakis adds, "it [strength training] may be even more vital when it comes to reducing risk of death from cancer."

'Anyone can do classic strength exercises'

According to the lead researchers, public health authorities should put more effort into promoting strength-based exercise. They also point out that the general population is already missing the recommended physical activity target which, in itself, is a cause for concern.

Dr. Stamatakis points to data revealed by the Australian National Nutrition and Physical Activity Survey, which reports that even engagement in low-intensity (aerobic) training is subpar, with 85 percent of the population exercising below the recommended levels.

The researcher thinks it's high time we upped our game when it comes to physical activity.

"Our message to date has just been to get moving but this study prompts a rethink about, when appropriate, expanding the kinds of exercise we are encouraging for long-term health and well-being," he says.

For those of us worried about going to the gym and using specialized equipment, the researchers say there is no cause for concern. Basic strength exercises — such as squats, push-ups, or situps — performed at home should do the trick.

"When people think of strength training they instantly think of doing weights in a gym, but that doesn't have to be the case," reassures the lead researcher.

"Many people are intimidated by gyms, the costs or the culture they promote, so it's great to know that anyone can do classic exercises like triceps dips, sit-ups, push-ups or lunges in their own home or local park and potentially reap the same health benefits."

Dr. Emmanuel Stamatakis

The study's findings were recently published in the American Journal of Epidemiology.

 

Source: medicalnewstoday.com

 

Don't forget to share and like this post!

 

 

How Much Water Should You Drink Per Day?

by

The body is about 60% water, give or take.

You are constantly losing water from your body, primarily via urine and sweat. To prevent dehydration, you need to drink adequate amounts of water.

There are many different opinions on how much water you should be drinking every day.

Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.

However, some health gurus believe that you need to sip on water constantly throughout the day, even when you’re not thirsty.

As with most things, this depends on the individual. Many factors (both internal and external) ultimately affect your need for water.

This article takes a look at some water intake studies to separate fact from fiction and explains how to easily match water intake to your individual needs.

Does Water Intake Affect Energy Levels and Brain Function?

How Much Water Should You Drink?

Many people claim that if you don’t stay hydrated throughout the day, your energy levels and brain function start to suffer.

And there are plenty of studies to support this.

One study in women showed that a fluid loss of 1.36% after exercise impaired mood and concentration and increased the frequency of headaches (1).

Other studies show that mild dehydration (1–3% of body weight) caused by exercise or heat can harm many other aspects of brain function (2, 3, 4).

Keep in mind that just 1% of body weight is a fairly significant amount. This happens primarily when you’re sweating a lot.

Mild dehydration can also negatively affect physical performance, leading to reduced endurance (5, 6, 7).

SUMMARY 

Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance.

Does Drinking a Lot of Water Help You Lose Weight?

There are many claims that increased water intake may reduce body weight by increasing your metabolism and reducing your appetite.

According to two studies, drinking 17 ounces (500 ml) of water can temporarily boost metabolism by 24–30% (8).

The image below shows this effect. The top line shows how 17 ounces (500 ml) of water increased metabolism. Notice how this effect decreases before the 90-minute mark (9):

The researchers estimated that drinking 68 ounces (2 liters) in one day increased energy expenditure by about 96 calories per day.

Additionally, it may be beneficial to drink cold water because your body will need to expend more calories to heat the water to body temperature.

Drinking water about a half hour before meals can also reduce the number of calories you end up consuming, especially in older individuals (10, 11).

One study showed that dieters who drank 17 ounces (500 ml) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t (12).

Overall, it seems that drinking adequate amounts of water, particularly before meals, may have a significant weight loss benefit, especially when combined with a healthy diet.

What’s more, adequate water intake has a number of other health benefits.

SUMMARY

Drinking water can cause mild, temporary increases in metabolism, and drinking it about a half hour before each meal can make you automatically eat fewer calories. Both of these effects contribute to weight loss.

Does More Water Help Prevent Health Problems?

Several health problems supposedly respond well to increased water intake:

  • Constipation: Increasing water intake can help with constipation, a very common problem (13, 14, 15).
  • Cancer: Some studies show that those who drink more water have a lower risk of bladder and colorectal cancer, although other studies find no effect (16, 17, 18, 19).
  • Kidney stones: Increased water intake may decrease the risk of kidney stones (20, 21).
  • Acne and skin hydration: There are a lot of anecdotal reports about how water can help hydrate the skin and reduce acne. So far, no studies have confirmed or refuted this.

SUMMARY

Drinking more water may help with some health problems, such as constipation and kidney stones, but more studies are needed.

Do Other Fluids Count Toward Your Total?

Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect.

One myth is that caffeinated drinks, such as coffee or tea, don’t help you hydrate because caffeine is a diuretic.

In fact, studies show that the diuretic effect of these beverages is very weak (22).

Most foods are also loaded with water. Meat, fish, eggs and especially fruits and vegetables all contain significant amounts of water.

For more ideas, check out this article on 19 water-rich foods.

Together, coffee or tea and water-rich foods can help maintain your fluid balance.

SUMMARY

Other beverages can contribute to fluid balance, including coffee and tea. Most foods also contain water.

Trust Your Thirst — It’s There for a Reason

Maintaining water balance is essential for your survival.

For this reason, your body has a sophisticated system for regulating when and how much you drink.

When your total water content goes below a certain level, thirst kicks in.

This is controlled by mechanisms similar to breathing — you don’t need to consciously think about it.

For the majority of people, there probably isn’t any need to worry about water intake. The thirst instinct is very reliable (23).

There really is no science behind the 8×8 rule. It is completely arbitrary (24).

That said, certain circumstances may call for increased water intake.

The most important one may be during times of increased sweating. This includes exercise and hot weather, especially in a dry climate.

If you’re sweating a lot, make sure to replenish the lost fluid with water. Athletes doing very long, intense exercises may also need to replenish electrolytes along with water.

Your water need also increases during breastfeeding, as well as several disease states like vomiting and diarrhea.

Furthermore, older people may need to consciously watch their water intake because the thirst mechanisms can start to malfunction in old age (25).

SUMMARYMost people don’t need to consciously think about their water intake, as the thirst mechanism in the brain is very effective. However, certain circumstances do call for increased attention to water intake.

At the end of the day, no one can tell you exactly how much water you need. This depends on the individual.

Try experimenting to see what works best for you. Some people may function better with more water than usual, while for others it only results in more frequent trips to the bathroom.

If you want to keep things simple, these guidelines should apply to the majority of people:

  1. When you’re thirsty, drink.
  2. When you’re not thirsty anymore, stop.
  3. During high heat and exercise, make sure to drink enough to compensate for the lost fluids.
  4. That’s it!

 

Source: healthline.com

 

Don't forget to share!

 

 

Getting fit with friends may boost life quality

by
New research suggests that group workouts are more effective for improving quality of life and reducing stress levels than individual workouts.
fitness class

Exercising with others may bring more benefits than working out on your own, a new study suggests.

It is a widely accepted notion that regular exercise is beneficial to overall health — not just because it helps to prevent weight gain and maintain the body's shape, but also because it has been found to reduce the impact of stressfactors.

One study recently covered by Medical News Today, for instance, found that as little as 1 hour of exercise per week can prevent depression. Another study found that exercise improved muscle health and positively impacted life expectancy.

New research from the University of New England College of Osteopathic Medicine in Biddeford, ME, now suggests that the context in which you exercise may significantly affect the efficiency of the workout.

More specifically, exercising with a group of people seems to have a greater beneficial effect than an individual workout.

"The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone."

Lead researcher Dr. Dayna Yorks

The study's findings were published today in The Journal of the American Osteopathic Association.

Group workouts lower stress levels

Dr. Yorks and her team recruited 69 medical students at the University of New England College of Osteopathic Medicine. They targeted this group because previous studies had shown that medical students face considerable stress and report a lower quality of life.

The participants chose whether to join a 12-week group exercise program or to follow a similar 12-week plan on an individual basis.

In addition to these two groups, a third acted as the control. The participants in the control group did not engage in any exercise except walking or riding a bike on their usual routes, such as from home to work.

The researchers noted that the participants who had joined group workouts exhibited over 26 percent lower stress levels and reported an improved quality of life at the end of the program.

At the same time, the participants who had engaged in individual workouts appeared to have put more effort into their physical activity plan but gained much less from the experience, with no significant improvement of stress levels and little improvement of their overall quality of life.

"The findings support the concept of a mental, physical, and emotional approach to health that is necessary for student doctors and physicians," says Dr. Yorks.

Mental, emotional, physical improvements

At 4-week intervals during the program, the participants responded to surveys, rating their perceived stress levels and overall quality of life. They referred to three categories: mental, emotional, and physical.

Those who had joined the group workouts had to engage in CXWORX — a training program focusing on core strength and functional fitness — for 30 minutes at least once each week throughout the 12 weeks.

Just 30 minutes of activity on 5 days could save lives

Just 30 minutes of activity on 5 days could save lives
A little exercise may go a long way, reducing overall risk of disease and mortality.

At the end of the program, the group workout participants self-reported significant improvements in all the categories surveyed by the researchers.

The team found a 12.6 percent improvement in mental health, a 24.8 percent improvement in physical well-being, and a 26 percent improvement in emotional well-being, as well as 26.2 percent lower stress levels.

Participants who chose to engage in individual workouts instead were allowed to pick their own fitness practices but were asked to exercise either alone or with a maximum of two partners.

The lone participants exercised for twice as long as their counterparts, but the only significant improvement they reported was in their mental well-being, wherein they registered an 11 percent increase.

Dr. Yorks and team suggest that their findings should provide a "springboard" for medical schools to provide appropriate fitness facilities and programs for their students.

"Medical schools understand their programs are demanding and stressful," suggests Dr. Yorks. "Given this data on the positive impact group fitness can have, schools should consider offering group fitness opportunities."

"Giving students an outlet to help them manage stress and feel better mentally and physically," she adds, "can potentially alleviate some of the burnout and anxiety in the profession."

Source : medicalnewstoday.com

Don't forget to share and like this post!