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Think of workouts
as a brain's best friend
"Besides keeping diabetes, heart disease and osteoporosis checked, a good workout is a strong medicine for the aging brain, prevents and treats depression and boosts cognitive function."
"This is really exciting." "It contains the promise, the hint, the hope, that if people are more active that will protect their brains from aging and cognitive decline." "What this study shows is that we need to keep active even long into old age if we want to keep our brains active." "This study adds evidence that the opposite of an energetic lifestyle -- essentially, being a couch potato -- makes your brain sluggish, too."
"Exercise is also a great stress reliever, which can protect the brain from damage caused by stress, which can cloud memory and slow thinking. Even something as simple as taking brisk walks can increase creative thinking."
"What this study shows is that we need to keep active even long into old age if we want to keep our brains active."
"Think of workouts as a brain's best friend."
source: http://www.neurology.org/content/early/2016/03/23/WNL.0000000000002582.short
UCL Study Finds 3-Minute Vigorous Workout Beats 90 Minutes of Light Exercise for Cancer Risk
vigorous and moderate activity use different cancer pathways
At higher intensities, the body releases myokines — proteins secreted by contracting muscle — at concentrations that moderate effort does not reach; these act directly to suppress chronic inflammation linked to cancer across multiple sites. Vigorous exercise also produces greater acute perturbations in insulin sensitivity and insulin-like growth factor (IGF) signaling than moderate exercise, disrupting the hyperinsulinemia that promotes cell proliferation in obesity-related cancers.
Cancer develops over years or decades, and behavioral interventions require similarly extended periods before measurable risk differences emerge.
The study's finding that vigorous effort, specifically, is the "critical intensity" suggests that activities in this sweat-inducing range are the ones that most directly activate the cancer-protective biological pathways.
https://www.techtimes.com/articles/324011/20260811/ucl-study-finds-3-minute-vigorous-workout-beats-90-minutes-light-exercise-cancer-risk.htm
"Three minutes of vigorous activity per day produced the same cancer hazard reduction as more than 90 minutes of light activity."
"Three minutes of vigorous activity per day produced the same cancer hazard reduction as more than 90 minutes of light activity."
vigorous = "anything which elevates your heart rate and makes you sweat — running for a bus, rushing up the stairs, carrying home heavy grocery bags, sport. At higher intensities, the body releases myokines — proteins secreted by contracting muscle — at concentrations that moderate effort does not reach; these act directly to suppress chronic inflammation linked to cancer across multiple sites."
vigorous = "anything which elevates your heart rate and makes you sweat — running for a bus, rushing up the stairs, carrying home heavy grocery bags, sport. At higher intensities, the body releases myokines — proteins secreted by contracting muscle — at concentrations that moderate effort does not reach; these act directly to suppress chronic inflammation linked to cancer across multiple sites."
"Fast walkers can live up to 20 years longer.” "It improves cardiovascular fitness, which is a measure of how efficient your heart is, and your ability to utilize oxygen, which is an indicator of fitness."
“It is well established that increasing your fitness is one of the best things you can do for your health,” “Increasing your walking pace in everyday life is a good way to increase fitness levels, particularly in those who are slow walkers.”
“Fast walkers have a long life expectancy across all categories of obesity status, regardless of how obesity status is measured.”
“People should be conscious of their walking pace, and slow walkers should try and walk faster.”
https://www.mayoclinicproceedings.org/article/S0025-6196(19)30063-1/fulltext
“We can say with certainty that regular jogging increases longevity. The good news is that you don`t actually need to do that much to reap the benefits.” Risk of death was reduced by 44%. Life expectancy increased about 6 years. From 1 to 2 1/2 hours weekly, over 2 to 3 sessions, gave the optimum benefits, especially at a slow or average pace. "The ideal pace can be achieved by striving to feel a little breathless." "Mortality is lower in people reporting moderate jogging, than in non-joggers or those undertaking extreme levels of exercise.” In addition to the many wonderful health benefits of jogging, this study also adds improved psychological function.
Jogging shows increase in life expectancy
Undertaking regular jogging increases the life expectancy of men by 6.2 years and women by 5.6 years, reveals the latest data from the Copenhagen City Heart study presented at the EuroPRevent2012 meeting.
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“The old view is that as we get older our brains become less malleable and less able to change.” “The new view is that it remains plastic even very late in life. We were able to show positive change after just one year of moderate-intensity physical activity.” “People in their seventies who participated in more physical exercise, including walking several times a week, had less brain shrinkage and other signs of aging in the brain.” “Regularly exercising in old age is potentially important to protecting the brain.” “It is never too late to harness our body’s capacity to get stronger and more functional.” “There is no pill that can do what exercise does."
Getting Physical Ups Brain Volume
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"Physical activity reduces the risk of cognitive impairment," reducing dementia in older participants by 40% and cognitive impairment of any kind by 60%. “We strongly suggest physical activity of moderate intensity at least 30 minutes three times a week to prevent cognitive impairment.” "Our data support the conviction that older subjects with vascular risk factors and evidence for vascular cerebral damage benefit from regular physical activity." "This long decline into disability, it's not our biological destiny."
Exercise Prevents Dementia in Some Seniors
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"More leisure-time physical activity was associated with longer life expectancy across a range of activity levels and body mass index groups." “75 minutes of walking per week, may increase longevity,” by about 1.8 years. "150 minutes of brisk walking per week — by 3.4–4.5 years." "Being active and normal weight was associated with a gain of 7.2 years of life." "Gains in life expectancy were seen also for black individuals and former smokers." "A modest physical activity program is 'worth it' for healthy benefits, even if it may not result in weight control."
PLOS Medicine: Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Lar
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Walking 30 minutes every other day for four months produced improvements in cognition, mood and anxiety. The regularity, not the intensity, of exercise is the key. A gene seems to determine the degree of beneficial effect. Adults can be benefited, and children even more so. "It seems important to [exercise] early in life." Children suffering ADHD were also helped. "We frankly don't know the long-term effects of administering drugs at an early age -- drugs that affect the brain -- so looking for alternative therapies is clearly important." “Probably some aerobic physical activity each day is the way to go.”
Differential effects of acute and regular physi... [Neuroscience. 2012] - PubMed - NCBI
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Exercise remolds, rebuilds and revitalizes the brain. "Different forms of exercise induce neuroplasticity changes in different brain regions.” "You need a fairly dramatic change in blood flow,” because "Growth factors must be carried from the periphery of the body into the brain to start a molecular cascade there,” “Any form of regular (aerobic) exercise should be able to maintain or even increase our brain functions.” “Even a fairly short period” of exercise “and a short distance seems to produce results.” “If ever exercise enthusiasts wanted a rationale for what they’re doing, this should be it.” Other studies show that regular moderate exercise (to the point of breathing slightly heavy) produces the greatest benefit.
BMP signaling mediates effects of exercise on hippo... [PLoS One. 2009] - PubMed - NCBI
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Resistance training helped improve thinking and memory as well as strength in stroke survivors, resulting in an almost 50% reduction in Mild Cognitive Impairment cases. "We found that the greater the improvement in muscle mass, the greater the improvement in cognition." Each form of exercise releases unique growth factors. "I suspect aerobic and resistance training are working synergistically." "The bottom line is that exercise is very important for everyone, but especially for stroke patients, and rehab programs should include both aerobic and strength training."
Working with Weights May Help Stroke Rehab
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Subjects who’d worked out for just 30 minutes a day lost more weight than those who exercised twice as much. This “was a bit of a shock.” "We found no additional benefit from doubling the exercise dose." Less exercise may have allowed the men “to burn calories without wanting to replace them so much.” Also they were more active through out the day. “It looks like they were taking the stairs now, not the elevators, and just moving around more.” This study suggests "a threshold in which further increase of exercise does not necessarily induce a more negative accumulated energy balance and, therefore, no additional weight loss or loss of fat mass should be expected." However, the subjects who were sedentary “lost no weight at all,” so “any amount of exercise is better than none.”
Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise
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Exercise reduces breast cancer risk. Women who get around 2 hours of recreational exercise a day are about 30% less likely to develop breast cancer. High-intensity exercise is not better than low-intensity activity. Gaining weight can reverse the benefits. Exercise helps at every age. "Collectively, these results suggest that women can still reduce their breast cancer risk later in life by maintaining their weight and engaging in moderate amounts of activity."
Fat or fit: The joint effects of physical activity, weight gain, and body size on breast cancer risk
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All types of exercise help protect against Alzheimer's disease and may reduce the risk by up to 2.3 times. Exercise also includes activities like cooking, washing dishes, playing cards, and even moving a wheelchair. Physical activity improves quality of life and reduces risk of cardiovascular disease, falls, disability, and depression. "Physical activity provides a promising, low-cost, easily accessible, and side-effect-free means to prevent Alzheimer's disease."
Medical News:%20Active Seniors Stay on the Ball - in Primary Care, Exercise & Fitness from MedPage
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Exercise may harm the heart health of 10% of people. "We do not understand why this is happening.” "Researchers need to figure out how to tailor exercise prescriptions to individual needs." Nurse William admits: This is different from what I thought, because it says: some people may be harmed by any amount of exercise. I now need to say: All treatments may have potential side effects. Please note: On the other hand, this study also shows that: 90% are improved and 10% are extraordinarily benefited. The best advice I've found yet is: moderate exercise, to the point of breathing slightly heavy, twice a week for a total of 1.5 to 2.5 hours. More (or Less) than this amount is shown to be harmful. "There are other reasons to exercise: for mental health and to improve physical functioning."
PLoS ONE: Adverse Metabolic Response to Regular Exercise: Is It a Rare or Common Occurrence?
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This works. Yoga has again proven superior to routine care for improving function in patients with chronic low back pain. "Yoga seems to be a safe and effective activity that clinicians could consider recommending for patients with a history of low back pain." "Offering patients a yoga regimen may help them regain some of their lower back function."
Medical News: Yoga Bests Usual Care for Back Function - in Pain Management, Back Pain from MedPage T
Yoga has again proven superior to routine care for improving function in patients with chronic low back pain, researchers found.
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This works. Weight training for two hours each week improved Parkinson's disease symptoms better than other therapies. The improvements were clinically significant, about equal to the results of levodopa. "Improved motor status over 24 months in a progressive neurodegenerative disease suggests that long-term progressive resistance exercise could be considered an integral component of comprehensive disease management." Earlier studies have shown that exercise may well prevent the development of Parkinson's in the first place.
Medical News: Pumping Iron Best Exercise in Parkinson's - in , AAN from MedPage Today
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This works. Exercise is great for our heart, lungs, muscles, balance and mental outlook. And firmer muscles improve looks. Exercise also reduces stress, acne, and eczema "Anything that promotes healthy circulation also helps keep your skin healthy and vibrant." By increasing blood flow, exercise helps nourish skin cells and helps flush cellular debris out. "You can think of it as cleansing your skin from the inside."
Skin Benefits From Exercise: Tone Skin, Collagen, and More
Exercising your body can also keep your skin healthy and vibrant. Learn how your skin benefits from regular exercise.
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This works. Regular exercise and physical activity lower the risk of chronic health conditions, and reduce dependence on medication. Exercise fosters independence and improves the quality of life. Exercise lowers the risk of many chronic diseases, including heart disease, type 2 diabetes, depression, cancer and Alzheimer's. In 2010, 1 in 3 adults who saw a doctor or other health care professional was advised to increase their physical activity as a means of maintaining or improving their health. Doctors recommend exercise because research demonstrates substantial health benefits.
Exercise Increasingly Recommended By Doctors, CDC
Doctors in the US are increasingly advising adults to exercise or be more physically active, according to a new report from the Centers for Disease Control and Prevention (CDC) published online
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This works. “The good news is that we found that activity levels, which are potentially modifiable, could have an impact” on plaque accumulation. Brain plaque, the sign of Alzheimer's, is related to memory loss. But experiments “have shown that elderly animals that began a running program benefited.” They experienced less dementia than those that didn’t run. “There are so many benefits to exercise,” she says, “and one may be that it helps the brain” to protect itself from memory loss. For some people, a daily walk or jog could reduce the risk of Alzheimer’s or slow the progress of the disease.
Exercise Engagement as a Moderator of the Effect... [Arch Neurol. 2012] - PubMed - NCBI
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Physical activity may significantly reduce the risk of heart disease and increase longevity. All types of leisure-time exercise were shown helpful, but at work only mild-to-moderate activity produced positive benefits. Leisure time exercise improved the odds by 13 - 24%. Benefits of exercise include a multitude of gains in fitness and improved quality of life. "Physical activity does protect you from the risk of heart attack and it's consistent across the globe." "Staying physically fit throughout life may well be one of the easiest, cheapest, and most effective ways to avoid the coronary care unit."
Activity May Lower MI Risk, Owning a Car May Raise It
Physical activity -- during leisure time and on the job -- was associated with a lower likelihood of MI; owning cars and TVs increased the risk, an analysis of the large INTERHEART study showed.
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Physical exercise may help ward off Alzheimer's, even despite genetic risk factors. Exercise may give positive results by stoping the buildup of plaques in the brain. This is important for those with a genetic tendency towards Alzheimer's. Their "inherent disadvantage makes beneficial lifestyle factors, such as exercise, preferentially important." Positive results were shown for individuals who exercised at or above American Heart Association-recommended levels.
Exercise May Step Down Genetic Risk of Alzheimer's
Physical activity may help ward off Alzheimer's disease for individuals with genetic risk factors, researchers found.
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Aerobic exercise, rather than resistance training, may give the greatest increases in longevity. Aerobic or mixed exercise programs were equally effective and significantly more so than resistance exercise alone. Benefits of exercise include multitude of gains in fitness and improved quality of life. The improvements could give hope for a reduction in mortality of 16% to 54%.
Heart, Lung Exercise Best for Cardiac Rehab
Exercise that focuses on building cardiorespiratory fitness, rather than resistance or strength training, provides the best shot at reducing mortality, researchers found.
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This works. Regular walking helps fight chronic kidney disease. Improvements noted after 1 month were sustained to 6 months. Walking caused improvements in exercise tolerance (reduced exertion to achieve the same activity), weight loss, improved cardiovascular reactivity, avoiding an increase in blood pressure medication and improvements in quality of health and life and reduction of the illness caused by kidney failure.
Benefits of regular walking exercise in advanced pre-dialysis chronic kidney disease
ndt.oxfordjournals.org
Background. There is increasing evidence of the benefit of regular physical exercise in a number of long-term conditions including chronic kidney disease (CKD). In CKD, this evidence has mostly come from studies in end stage patients receiving regular dialysis. ...
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This works! Significant increases in brain volume, in both gray and white matter regions, occurred for older adults who participated in aerobic fitness training. Cardiovascular fitness is linked with the sparing of brain tissue in aging humans.
Aerobic Exercise Training Increases Brain Volume in Aging Humans
biomedgerontology.oxfordjournals.org
Background.The present study examined whether aerobic fitness training of older humans can increase brain volume in regions associated with age-related decline in both brain structure and cognition.
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This works. Men who were physically fit in their 40s and maintained that fitness level for a decade reduced their risk of all-cause death by 30% compared with men who were flabby. Those who gained fitness over the course of time had a greater reduction in mortality risk (40%). "[M]aintaining or improving fitness is associated with a lower risk of premature deaths from all-causes and CVD in men," wrote the authors. "Preventing fitness loss with age is important for mortality risk reduction."
Men who were physically fit in their 40s and maintained that fitness level for a decade reduced their risk of all-cause death by 30% compared with men who were flabby at 40, according to the results o
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This works. One of the most potent cancer-fighting weapons is exercise. Exercise may help prevent endometrial cancers, colorectal cancers, breast cancers, lung cancers, ovarian cancers, stomach cancers and prostate cancers. "It is never too late to begin a fitness program." " You will see a benefit from exercise at whatever age you are."
Seven Cancers You Can Ward Off with Exercise | Physical Fitness Reduces Risk Breast, Colon & Lung Ca
One of the most potent cancer-fighting weapons is exercise. Studies have shown physical activity is linked with decreased risk of some cancers, particularly breast and colon cancer.
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This works! Men who do vigorous exercise three times a week were found to have a significantly lower risk of heart attack, compared to those of the same age who did not. The benefits of exercise on a man's levels of 'good' cholesterol, account for approximately 38 percent of the decrease. Other improved markers included vitamin D, "bad cholesterol" and diabetes.
Vigorous Exercise 3 Times Weekly Reduces Men's Heart Attack Risk By 22%
Men who do vigorous exercise three times a week were found to have a significantly lower risk of having a heart attack, compared to those of the same age who did not, researchers from the Harvard
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This works! Regular exercise improves health for kidney patients. Benefits include greater functional capacity, better blood pressure and heart rate, and a boost in health-related quality of life. Benefits accrued to all patients in all stages of disease. All types of exercise seemed to help.
Medical News: Exercise Does a Renal-Impaired Body Good - in Nephrology, General Nephrology from MedP
Regular exercise improves health for chronic kidney disease patients, a Cochrane review affirmed.
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This works. Exercise appears to have significantly delayed, and perhaps even prevented, hip replacements. "We also saw that the progression of radiographic osteoarthritis was significantly worse in the patients that did not get supervised exercise." "If you exercise early" in the course of the disease, "maybe you can prevent surgery long-term." Exercise also helps knee osteoarthritis.
Rigorous Exercise May Delay Hip Replacement : Internal Medicine News
SAN DIEGO A 3-month exercise program appears to have significantly delayed, and perhaps even prevented, hip replacements in a Norwegian randomized, controlled trial. Within the first 6 years after participating in the exercise program, 40% (22) of patients had gotten a hip replacement; in the co…
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This works. Exercise appears to have significantly delayed, and perhaps even prevented, hip replacements. "We also saw that the progression of radiographic osteoarthritis was significantly worse in the patients that did not get supervised exercise." "If you exercise early" in the course of the disease, "maybe you can prevent surgery long-term." Exercise also helps knee osteoarthritis.
Rigorous Exercise May Delay Hip Replacement : Internal Medicine News
SAN DIEGO A 3-month exercise program appears to have significantly delayed, and perhaps even prevented, hip replacements in a Norwegian randomized, controlled trial. Within the first 6 years after participating in the exercise program, 40% (22) of patients had gotten a hip replacement; in the co…
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Exercise sparks the creation of entirely new brain cells. Exercise also increases mitochondria, which make the energy that fuels cellular activity. This upsurge in mitochondria creates improvements in exercise endurance, increases longevity and reduces risk for obesity, diabetes and heart disease. “Epidemiological studies show that long-term runners have a lower risk of neurological disease.” Revitalized brain cells may reduce mental fatigue and sharpen thinking.
How Exercise Can Strengthen the Brain
well.blogs.nytimes.com
For the first time scientists showed that, in mice at least, exercise spurs the development of mitochondria in brain cells and may make the brain more fit, similar to the way exercise makes muscles stronger.
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This works. "Walking more not only wards off weight gain in middle age but also helps prevent or delay diabetes." People "who increased their daily step count over five years maintained significantly higher insulin sensitivity at the end of that period than those who didn't boost their steps." Improvements were seen in BMI, waist-to-hip ratio, and insulin sensitivity
Medical News: Add a Mile to Walk Off Diabetes Risk - in Endocrinology, Diabetes from MedPage Today
Walking more not only wards off weight gain in middle age but also helps prevent or delay diabetes, a population-based study in Australia affirmed.
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This works. Exercise helps fight dementia and Alzheimer's. Exercise improves the functioning of the brain, and increases connections between brain cells, known as neuroplasticity. Exercise also lessens small vessel disease, which leads to dementia. Exercise may reverse "these processes once they have developed.”
Aerobic Exercise May Cut Dementia Risk
Aerobic exercise, defined as any physical activity that raises heart rate and increases the body's need for oxygen, may cut the risk of dementia and slow its progress once it starts, according t
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This works! Aerobic exercise is better than resistance training if you want to lose belly fat. This type of fat -- called visceral and liver fat -- is associated with increased risk of heart disease, diabetes and some types of cancer. "What really counts is how much exercise you do, how many miles you walk, and how many calories you burn."
Want To Lose Belly Fat? Aerobic Exercise Beats Weights
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This works! Exercise helps prevent diabetes. The greater a person’s muscle mass, the lower the risk of insulin resistance, a precursor to diabetes.
source:
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This works! For every two hours of TV watching, the risk of type 2 diabetes increased by 20%, the risk of heart disease rose by 15%, and the odds of dying from any cause increased 13%. "Excessive TV watching is related to decreased physical activity, decreased consumption of health foods, and increased caloric intake" said Dr. Frank Hu of the Harvard School of Public Health.
Couch Potato? Too Much TV Leads To Heart Issues, Diabetes
The average American watches five hours of television daily, making most of us officially couch potatoes. However there is a downside besides watching habits that lead to bad eating and sleep d
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This Works! Working out for just 15 minutes per day may add about three years to your life. Life expectancy was improved even more for those who met the recommended 30-minutes of daily exercise: 4.21 years for men and 3.67 years for women. "Benefits of physical activity follow a dose-response curve, which clearly shows that although a little amount of physical activity is good, more is better.
Medical News: Even Short Workout Could Extend Life Expectancy - in Primary Care, Exercise & Fitness.
Working out for just 15 minutes a day may add about three years to your life, researchers said.
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This works! A sedentary lifestyle predicts a 46% higher risk of peripheral arterial disease compared with a lifetime of recreational activity of any intensity. "Even light activity, such as strolling, is enough to protect against peripheral arterial disease".
Medical News: Evening Stroll Walks Off PAD Risk - in Cardiovascular, Peripheral Artery Disease from.
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This works. Aerobic training alone (walking, jogging, and cycling) was the most efficient mode of exercise for improving health. The American Heart Association also supports aerobic exercise over resistance training (lifting weights).
Medical News: Walking Tops Weights for Metabolic Syndrome - in Cardiovascular, Metabolic Syndrome fr
Walking, jogging, and cycling may be key in the battle against metabolic syndrome, whereas weight lifting doesn't help on its own, a randomized trial found.
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This works!
A Memory Tonic for the Aging Brain
well.blogs.nytimes.com
As we grow older, we forget things like where we parked the car. Exercise can sharpen our recall.
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This works! Exercise fights cancer!
Medical News: Brisk Walks Tied to Lower Prostate Ca Progression Risk - in Oncology/Hematology, Prost
Men who walked briskly had a significantly lower risk of prostate cancer progression than those who walked at a slower pace, researchers found
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