Experts used to stress the benefits of heavy-duty aerobic exercise — the kind that makes you breathe hard and gets your heart going. But the message changed to moderation after a number of studies showed that physical activity that’s far less taxing is associated with lower rates of heart disease, some cancers, and several other illnesses — if it’s done regularly.
Plain old walking usually tops the moderate-intensity exercise list because it’s easy, convenient, and free, and it requires minimal equipment — a comfortable pair of shoes
The trouble is that walking isn’t so easy for everyone. Indeed, it’s agony for many. Continue reading
Sitting for hours without moving can slow the flow of blood to our brains, according to a cautionary new study of office workers, a finding that could have implications for long-term brain health.
But getting up and strolling for just two minutes every half-hour seems to stave off this decline in brain blood flow and may even increase it.
That sounds so reasonable and almost trivial until you try it yourself. Continue reading
I’ve learned that some of my pain of musculoskeletal origin can be ameliorated by strengthening weaker muscles and aligning my spine better.
For years, I had a severe problem with recurring cervicogenic headaches, which were probably caused by a pinch somewhere in my hypermobile cervical spine. But after doing Isometric exercises with my neck my vertebrae realign properly and I don’t get the headaches anymore.
New Research Sparks Call for Guidelines Around High-Intensity Interval Training – Jun 2018 – Source Newsroom: Les Mills
New research has for the first time set a recommended upper limit of High-Intensity Interval Training (HIIT) at 30-40 minutes working out at above 90 percent of the maximum heart rate per week.
At first, I misread this and assumed they were talking about 30-40 minutes in one day, but I’m shocked to see this amount as the maximum for a whole week. Continue reading
How Exercise Changes Fat and Muscle Cells – NYTimes.com – By Gretchen Reynolds – July 31, 2013
Exercise seems able to drastically alter how genes operate.
One powerful means of affecting gene activity involves a process called methylation, in which methyl groups, a cluster of carbon and hydrogen atoms, attach to the outside of a gene and make it easier or harder for that gene to receive and respond to messages from the body.
Exercise promotes health, reducing most people’s risks of developing diabetes and growing obese. But just how, at a cellular level, exercise performs this beneficial magic — what physiological steps are involved and in what order — remains mysterious to a surprising degree. Continue reading
Roswell Park Comprehensive Cancer Center researchers have once again identified a link between physical inactivity and an increased risk of mortality among cancer patients, emphasizing the health risks of a sedentary lifestyle and the importance of regular exercise as therapy for cancer patients both during and after treatment.
From what I’ve been reading, this “exercise” they refer to is actually more like “activity”, as long as it’s not done sitting. That means everyday activities, like shopping, carrying, and putting away groceries, or handling small children, or walking the dog qualify as “exercise”.
Any activity that isn’t done sitting is a big improvement over sitting, even like cooking or folding laundry. Continue reading
I’m glad to read that freq2uent short bursts of exercise (or any movement, even if not vigorous) can be as beneficial as longer, more intense sessions of exercise.
This is how I get most of my exercise: getting up from my desk when my 30-minute timer goes off. I just take a minute-long break, walking around and swinging my arms around, maybe doing some stretches (mainly backward to “open my hips” after so much sitting), or doing a quick burst of “20-steps” running in place.
Walk for two minutes. Repeat 15 times. Or walk for 10 minutes, thrice. Continue reading
Mindfulness practice leads to increases in regional brain gray matter density – free full-text article – /PMC3004979/ – 2012 Jan
Sometimes the healthcare industry promotes complicated expensive treatments for issues that have simple home-made solutions.
Therapeutic interventions that incorporate training in mindfulness meditation have become increasingly popular, but to date, little is known about neural mechanisms associated with these interventions.
Mindfulness-Based Stress Reduction (MBSR), one of the most widely used mindfulness training programs, has been reported to produce positive effects on psychological well-being and to ameliorate symptoms of a number of disorders. Continue reading
If you’ve decided, this year, to start working out, you might have noticed a strange phenomenon: You’ll leave the gym feeling fine, and then two days later wake up sore.
This weird time-lag appears unique to exercise, and is, when you think about it, kind of inexplicable—like stubbing your toe, feeling nothing, and then two days later suddenly yelping in pain. Continue reading
Hip impingement involves a change in the shape of the surface of the hip joint that predisposes it to damage, resulting in stiffness and pain. Hip impingement is a process that may precede hip osteoarthritis.
It most often occurs in young, active people. A recent study found that 87% of teens and adults with hip pain showed evidence of hip impingement on diagnostic images taken of their hip joints.
Though normally found in young, active people, EDS makes us vulnerable to conditions like this throughout out lives.