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Can activity snacking help people with type 1 diabetes?

Can activity snacking help people with type 1 diabetes?

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Light-intensity, 3-minute walks every half-hour can help persons with type 1 diabetes maintain control of their blood sugar levels, according to research.

Sedentary lifestyles are linked to a higher risk of developing major illnesses, and they can make blood sugar management more challenging for those with type 1 diabetes.

While moderate- and high-intensity exercise can help people with type 1 diabetes, it can also cause sudden, dangerous drops in blood sugar levels.

Long stretches of inactivity are thought to be bad for everyone. People with type 1 diabetes should pay particular attention to it because it is linked to the dysregulation of insulin levels. However, for those with type 1 diabetes, excessive activity can result in sharp drops in blood sugar levels.

With safe, brief periods of light-intensity walking, people with type 1 diabetes can maintain blood sugar control, according to a recent study from the University of Sunderland in the UK. This is what the writers refer to as “exercise snacks.”

According to the study, taking a 3-minute walk after every 30 minutes of sedentary activity helped individuals maintain control over their blood sugar levels better than those who were inactive.

The researchers also discovered that the individuals were not at risk for unexpected dips in blood glucose levels due to the brief walking breaks.

A balanced diet vs prolonged periods of sitting

32 persons with type 1 diabetes participated in the trial, which had two sessions spread over two weeks.

Participants in the first exercise sat still for 7 hours. In the second, they took a brief 3-minute stroll after getting up every 30 minutes.

Participants wore a continuous glucose monitor for 48 hours following each treatment. Researchers asked that individuals follow their usual insulin regimens and exercise levels during that time. Additionally, they shared a common breakfast and lunch.

After the brief walks, people maintained an average blood sugar level of 6.9 millimoles per litre (mmol/L), according to the researchers. After the prolonged sitdowns, their blood sugar levels were higher, 8.2 mmol/L.

Blood sugar levels remained within the desired range for 14% longer in participants who consumed exercise “snacks” than in those who did not over the course of 48 hours of monitoring, during, and after the test period.

Walking to stay healthy

Dr. Sumera Ahmed, an assistant professor at Touro University California’s College of Osteopathic Medicine who was not involved in the study, said, “This study is interesting.”

“[I]t is encouraging to know that even frequent, low-intensity, short-duration exercises can aid in extending a person’s time in range who has type 1 diabetes. The prevention of hypoglycemia is more crucial, she said.

Dr. Ahmed further emphasized that people should find it simple to incorporate the study’s little strolls into their regular routines.

She also believed that the activity snacks’ mild effects would make it less likely that they would need to adjust their insulin dosages or carbohydrate intake, as could be necessary with more intense exercise.

Although the study’s seven-hour sessions, which included 14 brief walks, were appropriate for a trial, that is a lot of strolling for a typical day.

Anything more frequent than this may not be realistic or sustainable, according to Dr. Ahmed. “We need further studies to determine if the frequency of light intensity activities beyond the 30 minutes as noted in this study is beneficial,” he added.

Dr. Ana Maria Kausel, an endocrinologist who was also not a part of the study, stated: “I normally advise my patients to take a stroll after meals. Depending on the effort, some studies have indicated that those who walk a block can reduce their blood sugar by 10 mg/dl [7.2 mmol/L] of glucose.

This study shows that low-intensity walks can maintain normal blood sugar levels and are safer than walks of higher intensity.

Exercise and type 1 diabetes: Use caution

Dr. Ahmad noted that the type, intensity, timing, and duration of exercise all affect how persons with type 1 diabetes respond to physical activity in terms of blood glucose levels.

Therefore, she suggested, these people need to eat more carbohydrates or have their insulin doses adjusted before beginning an exercise programme.

Additionally, Dr. Kausel issued a warning: “Type 1 diabetics are especially sensitive to exercise. When engaging in physical activity, they must always exercise caution. All type 1 diabetics should ideally be wearing a continuous glucose monitor when working out.”

Less time spent seated

32 individuals in the study underwent two seven-hour sitting periods spread out over a two-week period.

Participants in one session sat still for the entire seven hours. Every 30 minutes during the other session, they had three-minute breaks from sitting to move around lightly.

Throughout and following each sitting session, participants wore a continuous glucose monitor (CGM) to monitor their blood sugar levels over the course of 48 hours. Everyone had a set breakfast and lunch, and they were instructed to maintain the same dietary regimen, level of physical activity, and insulin dosages throughout the trial.

What occurs in diabetes type 1?

An individual with type 1 diabetes has insufficient insulin production from their pancreas. A hormone called insulin permits glucose, often known as sugar, to enter the body’s cells, where it is used as a source of energy.

Without enough insulin, blood sugar levels rise and may eventually reach dangerous levels. Serious complications from type 1 diabetes, such as eye and foot issues, heart disease, stroke, kidney disease, and nerve damage, can develop if it is not addressed.

There is no known cure for type 1 diabetes, and with time, the pancreas’ capacity to generate insulin continues to deteriorate even more. Pancreatic islet transplantation, which might be able to swap out low-functioning islets with new ones from a healthy donor, is one of the treatments under investigation.

Those who have type 1 diabetes must take many doses of insulin daily and check their blood sugar levels to keep them within acceptable limits.

Hypoglycemia is the everyday main concern. Hypoglycemia symptoms include trembling, shakiness, rapid heartbeat, headaches, nausea, hunger, nervousness or irritability, restless sleep, weakness, and pale complexion.

Losing consciousness and entering a hypoglycemic coma are the worst possible outcomes for people with dangerously low blood sugar levels.

REFERENCES:

For Alzheimer’s disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=13

How and why does exercise improve cognitive function?

How and why does exercise improve cognitive function?

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The molecular mechanisms by which exercise enhances cognition were studied. They discovered that muscular contractions emit chemical signals that promote neuronal development and activation.

They also discovered that astrocytes, which act as support cells, protect neurons from excessive electrical signalling when they are exposed to chemical signals from muscle cells.

To determine whether these findings hold true for humans, more research is required. The maintenance of both physical and mental health requires exercise. Even if it is started later in life, according to studies, it has a good impact on health.

Some people believe that exercise enhances cognition by causing long-term alterations in the hippocampus, such as increased volume and faster pace of neuron production. However, it is still unclear exactly how exercise affects the hippocampus.

Researchers may be able to reverse-engineer treatments for cognitive diseases like dementia if they have a better understanding of how exercise increases hippocampus size and functionality.

In order to comprehend how exercise alters hippocampus cells, researchers have conducted a number of in vitro tests, or investigations in cell cultures.

They discovered that hippocampus cells grew and fired more electrical signals as a result of chemical signals generated by muscles that were contracting. Additionally, they discovered that astrocytes, which are support cells, control neuronal activity and growth for optimal brain function.

According to Ryan Glatt, senior brain health coach and director of the FitBrain Programme at Pacific Neuroscience Institute in Santa Monica, California, who was not involved in the study, “the implications support prior findings from other studies, which is that exercise, including muscle-strengthening exercises like resistance training, can have a positive impact on brain function.”

How muscles may ‘speak’ to the brain

The tiny muscle progenitor cells were taken from mice and grown in Petri dishes for the investigation. They started to contract and release chemical signals into the cell culture once they reached adulthood.

The scientists then transferred the substances that had been in the mature muscle cell culture to astrocytes and hippocampus neurons in a separate dish.

They monitored cell proliferation using immunofluorescence and calcium imaging, and they recorded neural activity using multi-electrode arrays. In the end, they discovered that hippocampal neurons and astrocyte numbers grew by 1.4 and 4.4 times, respectively, in response to chemical signals from the muscle cells.

The development of mature hippocampal neural networks, which are composed of cells that fire synchronously, was hastened by the addition of muscle cell cultures.

The next step was to investigate the impact of astrocytes on the combination. They did this by observing what happened when astrocytes were removed from cell cultures containing mature muscle and hippocampus cells.

They observed that the neurons fired even more electrical signals as a result, indicating that astrocytes may assist regulate and coordinate neural activation patterns. Further studies revealed that the observed alterations in hippocampus cultures required muscular contractions.

Hippocampal cells no longer showed the same amounts of neuronal firing when muscle cells were stopped from contracting, but synchronous firing was intact.

The study authors remarked that this indicates that muscle contractions or exercise release substances that are not released by stationary cells. They came to the conclusion that their research offers fresh perspectives on how exercise might help hippocampus function.

Dementia risk and exercise

We enquired about how exercise can lower the incidence of dementia from Dr. Rong Zhang, a neurologist from the O’Donnell Brain Institute at UT Southwestern who was not involved in the study.

He pointed out that extensive clinical trials are still needed to determine whether this is the case, and that additional study should look at the underlying molecular mechanisms as well.

Meanwhile, Dr. Bennett pointed out that earlier studies demonstrate that exercise lowers the risk of dementia by:

We also had a conversation with Dr. Romnesh de Souza, an interventional and consulting neurologist at Health City Cayman Islands who was not associated with the study.

He stated, regular aerobic exercise, such as walking, power walking, swimming, or riding an exercise bike, should be done for 20 to 30 minutes each day. 70% of your maximum heart rate should be your target. Subtract your age from 220 to get a ballpark idea of your maximal age-related heart rate. It has been demonstrated that this practice reduces dementia by 30–35%.

Non verified finding in humans

“Rats were used in an in vitro study that used cell culture. If these findings apply to individuals, more research will be necessary to determine,” Dr. Zhang said in response to the study.

Although she was not involved in the study, Dr. Lauren Bennett, director of neuropsychology at the Pickup Family Neurosciences Institute at Hoag Memorial Hospital Presbyterian, noted that the research “was only conducted for a short period of time, and it is not clear whether the findings would be the same over a longer period of time.”

Ways to fight rising cases of dementia

Among the largest risks to the country’s public health are Alzheimer’s disease and other types of dementia.

This study focused on assisting persons with mild cognitive impairment rather than directly addressing Alzheimer’s disease. It has been demonstrated that dementia brought on by Alzheimer’s disease or other neurological diseases is more likely to occur in people with mild cognitive impairment.

The prevention of Alzheimer’s disease and other types of dementia has been a focus of research. Right now, there is no remedy. The need for this research has increased as the population of America ages quickly. Every day, more than 10,000 people reach the age of 65.

Alzheimer’s disease and associated dementias cause one in three senior deaths and claim more lives than breast and prostate cancers put together. The Alzheimer’s Association estimates that about 13 million Americans over 65 will have Alzheimer’s disease by the year 2050, up from the current total of more than 6 million.

Alzheimer’s disease and other dementia-related fatalities increased by 16% during the pandemic.

Upcoming applications

In spite of this, Dr. Bennett stated that “the results of this study provide further evidence of the importance of exercise, at any point in life, in supporting hippocampal plasticity to combat hippocampal atrophy, which is a hallmark of Alzheimer’s disease.”

In the future, she said, “studies like this could play a crucial role in aiding us in optimizing exercise programs to support cognitive health.” Dr. de Souza continued by saying that the results may also help in the creation of fresh therapies for cognitive impairment.

These results suggest that it may someday be possible to’reverse engineer treatments to mimic pro-cognitive effects of exercise in the absence of physical activity.’ The possibility of using this to slow or stop the process of cognitive deterioration in dementia patients is also intriguing, he added.

REFERENCES:

For Cognitive disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_478

Is Strength training effective for managing blood pressure.

Is Strength training effective for managing blood pressure.

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Hypertension, often known as high blood pressure, is a common ailment that, if left untreated, can cause major issues. Medication and lifestyle changes can both be used to address high blood pressure.

A systematic evaluation and meta-analysis of the available data revealed that strength training may be a useful non-drug alternative for the management of high blood pressure. Its effectiveness, however, is influenced by variables including intensity and duration.

People who have hypertension or high blood pressure are susceptible to some long-term problems. Blood pressure can be lowered and a person’s risk of problems can be decreased with early management.

The greatest strategies for modifying one’s lifestyle to lower blood pressure are constantly being researched. How strength training affects blood pressure is one topic of interest. Recent systematic reviews and meta-analyses have demonstrated the blood pressure-lowering benefits of strength training.

Researchers found that strength training appears to be most useful when it entails working out at least twice per week for at least two months at a moderate to strenuous level.

High blood pressure and treatments

The force the heart uses to pump blood throughout the body is measured by blood pressure. The force blood applies to blood vessel walls as the heart contracts is known as systolic blood pressure. When the heart relaxes, the blood pressure in the diastole is the force.

It’s critical that blood pressure maintain a healthy range. Stroke, heart attack, or kidney failure are just a few of the severe problems that high blood pressure can cause. Dr. John Higgins, a sports cardiologist from UTHealth Houston and a non-study author, observed:

“Hypertension is a significant risk factor for developing heart disease that, if not managed properly, can result in early coronary artery disease (CAD), stroke, peripheral arterial disease, atrial fibrillation, and heart failure. Increased morbidity and death are linked to all these disorders.

Aside from taking medicine, managing high blood pressure entails making changes to one’s lifestyle. Losing weight, giving up smoking, and exercising are a few examples of lifestyle changes. Individualized treatment programs for people with high blood pressure can be created in collaboration with their doctors.

Dr. Rohini Manaktala, a cardiologist with Memorial Hermann Medical Group and an independent study author, stated that “following a healthy way of living with daily physical activity, maintaining a normal weight, consuming alcohol in moderation, and refraining from tobacco use are all ways to control an individual’s blood pressure.”

Using strength training to manage hypertension

In this systematic review and meta-analysis, researchers investigated the effects of strength training on high blood pressure levels by reviewing several papers. Through several databases, including PubMed, the Cochrane Library, and the World Health Organisation, they discovered studies. Fourteen randomized controlled studies that satisfied inclusion requirements were included in their study.

253 hypertensive people in all were included in the study and analysis. Participants were just about sixty years old on average.

Giovana Rampazzo Teixeira, Ph.D., the senior author of the study and a professor at UNESP – So Paulo State University’s School of Technology and Sciences, said: “We used randomised clinical studies that used strength training as a treatment for arterial hypertension in hypertensive individuals.”

The following criteria were determined to be the most conducive to strength training’s ability to lower blood pressure in participants:

At least twice a week, individuals engaged in strength exercises that ranged from moderate to strenuous intensity. The intervention lasted at least eight weeks. As outlined by Dr. Teixeir:

“We found that people under 59 years old experienced a more notable drop in blood pressure during the physical training phase. People between the ages of 60 and 79 reported a less noticeable but still discernible difference. Thus, we emphasize that strength training provides advantages for both young and old.

Dr Teixeria continued, “Professionals who are faced with a hypertensive subject in clinical practise or even in the day-to-day at the gym will be able to use strength training as a treatment for arterial hypertension, knowing what the necessary variables for this are to be achieved, and always taking into consideration the goals of that subject.”

How to lower blood pressure

Studies like this one, according to Dr. Fahmi Farah (MD), of Bentley Health, can give cardiologists like her another tool when communicating with the patients they care for.

We have always known that exercise lowers the chance of developing cardiovascular disease, but this study gives us additional proof and confidence to tell our patients about the benefits of exercise and encourage them to try it for themselves.

Farah and her peers in the sector are aware that strength training can provide health hazards or be prohibitively expensive or difficult to get owing to geography. is not accessible to all.

“I would say that on a population, a country, and a government level, I think the help needs to come from higher up so that we can make it more practical for everyone to be able to afford working out.”

Even for individuals who can exercise, Makowski advises against becoming overly ambitious or pushing oneself beyond their limits.

Strength training may be done at many degrees, and it’s not always what we imagine when we think of someone bench pressing a lot of weight elastic bands, light dumbbell weights, and bodyweight movements known as isometrics are some examples.

But before beginning weight training as an intervention for high blood pressure, every expert for this article advised the same thing: make sure you’ve spoken with your doctor.

Data limitations and clinical implications

This analysis and assessment does have some restrictions. First, research involving the use of blood pressure-lowering drugs were not disregarded. This fact might have affected how their analysis turned out.

Second, while multiple control groups were employed in the studies that were included, the researchers only paid attention to the blood pressure readings of participants who had high blood pressure. The ability of researchers to compare how strength training would benefit men and women differently was also constrained. Researchers also point out that there may be publication bias in the available studies.

Dr. Manaktala made the following assumptions regarding how strength training might be used to reduce high blood pressure based on the study’s findings:

Strength training is simple to incorporate into a person’s regular routine. The most crucial factor is constancy. A decent first exercise method to lower blood pressure would be a moderate to strenuous workout, 2 to 3 times per week.

It’s also crucial to remember that each person’s use of strength training may seem different. To perform a strength training programme safely, people might ask doctors and other experts for assistance.

Dr. Higgins stated that it is wise to consult with medical professionals before beginning a strength training programme to ensure that it is safe to do so and to get their advice on the appropriate level of intensity.

REFERENCES:

For Blood pressure medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=53

Is moderate exercise safe for the muscles of statin users?

Is moderate exercise safe for the muscles of statin users?

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According to a recent study, statin users are concerned about exercising. Because they think it can cause muscle damage and shouldn’t be. Both the statin-taking participants and the control participants in the research reported similar muscle soreness after moderate activity.

Nonetheless, statin users are not advised to engage in vigorous activity. Those on statins who are reluctant to exercise out of concern that it could harm their muscles should take heart from a recent study.

Some persons using the cholesterol-lowering medication claim to have muscle pain, and they may stop engaging in cardiovascular-healthy physical exercise.

The study reveals that statin users, regardless of whether they have muscle issues or not, have the same muscle-related consequences from moderate-intensity exercise.

Everybody who engages in such exercise is likely to experience brief muscle soreness and weariness. For those using statins, this is also accurate. Statin users, however, recovered slightly more slowly than trial participants who did not take any medication.

The effects of exercising at a moderate intensity were examined in this study. According to other studies, patients using statins are more likely to have skeletal muscle injuries when engaging in eccentric, or high-intensity, activity.

The most recent research results have been published in the Journal of the American College of Cardiology. The study’s results are crucial for the cardiovascular health of statin users, as is highlighted in an editorial that is included with the paper.

An analysis of the effects of walking

100 people took part in the study as a participant. This comprised 31 individuals not taking statins as a control group. 34 individuals on statins who did not display any muscle difficulties. And 35 individuals taking statins who had statin-associated muscular symptoms.

Before the research, those taking statins had been doing so for at least three months. The following health conditions were omitted from the study: diabetes, hypo or hyperthyroidism, and genetic skeletal muscle disease. Supplement users of CoQ10 were also not included.

Body mass index (BMI), waist circumference, levels of physical activity, and vitamin D3 levels were identical at the beginning of the trial. Those who had symptoms at the start of the trial scored higher on muscle soreness and fatigue.

The researchers looked at those who participated in the 4Days Marches, a four-day event in Nijmegen, the Netherlands. Participants walk anything between 18 and 30 miles each day.

“During four days, participants walk 30, 40, or 50 kilometers (18, 24, or 31 miles) each day. Accordingly, participants walk anywhere from 120 (74 miles) to 200 (124 miles) km over four days, according to the study’s lead author, Dr. Neeltje A.E. Allard of the Radboud Institute for Health Sciences and the Department of physiology at Radboud University Medical Center in the Netherlands.

The participants prepare beforehand because there is a lot of walking. In actuality, it was first held as a military exercise in 1909 and has since developed into the biggest walking competition in the world, in which both active duty personnel and casual walkers compete.

The effects of walking on muscular damage in people who experienced symptoms and those who did not were compared by the researchers.

What are statins?

Low-density lipoprotein (LDL) cholesterol, also known as “bad cholesterol,” can be reduced by using the statin drug class. The best treatment for hyperlipidemia is statins.

According to cardiologist Dr. David Lee from Oregon Health & Study University (OHSU), who was not engaged in the study, “high cholesterol” and a significant treatment after a heart attack.

He emphasised that they are crucial preventative measures against repeat heart attacks and strokes.

Further stating that statins “have been a primary reason that heart disease and strokes have declined dramatically since their debut in the early 1990s,” Emilee Taylor, a doctor of pharmacy who works at OHSU but is not involved in the present study, was quoted.

They have significant enough effects to lower all-cause mortality in persons with even modest cardiac disease, according to the researcher.

Workout volume matters.

The study included 31 non-statin users, 34 asymptomatic statin users, and 35 symptomatic statin users—those who experienced muscle issues as a result of taking statins.

Eighty percent of the participants with symptoms were men, and their average age was 64. The participants in the control group were all of the same age, and 62% of them were men. The asymptomatic participants were 82% male and slightly older, at 68 years old.

Each person took part in a moderate exercise regimen that involved walking 30, 40, or 50 kilometers (km) per day for 4 straight days at a pace of their choosing.

One or two days before the start of the walking experiment, researchers took the participants’ baseline measurements of height, weight, and waist circumference. Every 5 kilometers on the first walking day, their heart rates were recorded.

Participants’ weights were measured after the first, second, and third days to gauge their level of hydration. The researchers were able to gauge their walking pace and workout duration based on their start and finish times. An estimate of exercise intensity was provided using a heart rate-based calculation.

Finally, participants discussed how their muscles felt both before and after exercise. The effects of exercise were similar in both groups, the researchers discovered, except the fact that statin users required more time to recover from post-exercise muscle weakness than the control group.

Participants’ levels of CoQ10 were also monitored in the trial. CoQ10 has been suggested as a potential contributor to statin-related muscular issues.

The levels of CoQ10 were not different between the three groups, and they were also unrelated to muscular function, reported muscle problems, or injury signs.

Statin-associated muscle symptoms

SAMS, which stands for “statin-associated muscular symptoms,” is the aggregate term used to describe muscle issues that have been documented while taking statins. Myalgia, cramps, and a feeling of weak muscles are a few of these.

Due to worries about SAMS, some individuals who could benefit from statins choose not to take them or do not take the recommended amounts.

Regarding how common SAMS are, there is some disagreement. According to the American Academy of Cardiology, clinical observation studies show a substantially higher frequency of SAMS than randomized controlled trials do.

According to one survey of former statin users, 62% of them stopped using the medication due to negative effects.

The National Lipid Association (NLA) reports that research indicates the true incidence of SAMS is approximately 10%, with several studies indicating its prevalence among statin users to range from 5% to 25%. While the symptoms that patients experience are real, 80% of them, according to the NLA, are not brought on by statins.

For patients to be more aware of what to watch out for, Dr. Lee believes it is crucial that doctors adequately inform them of how SAMS often manifest.

Exercising on statins

The current advice for those taking statins was summarised by board-certified interventional cardiologist Dr. Michael S. Broukhim of Providence Saint John’s Health Center in Santa Monica, California. He was not involved in the study.

“Patients should establish a regular exercise regimen, with a preference for a moderate-intensity exercise programme,” he advised. “Patients should continue to take their statins at their maximally tolerated dose following discussion with their healthcare professionals.”

Dr. Broukhim noted that he advises 150 minutes of moderate activity each week, the same amount of exercise as is advised for those who do not take statins.

He advised against high-intensity exercise since it can increase the levels of muscle enzymes that can cause muscle damage in statin-using individuals.

Exercises with a moderate level of intensity include:

  • rapid walking
  • Cycling
  • Aquatic exercise
  • general exercises
  • Tennis pairs
  • tango dancing

According to Masi, doctors advise a mix of resistance training and cardiovascular exercise for people who wish to start working out. Everyone should begin at their own pace and abilities and progressively increase both duration and resistance, according to Masi.

REFERENCES:

For Muscle disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=28

Walking steps 1-2 days a week linked to health benefits.

Walking steps 1-2 days a week linked to health benefits.

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According to recent studies, the optimum daily step count for reaping the health advantages of walking is 8,000 brisk steps.

A recent study shows that walking merely one to two days per week is still significantly connected with a decrease in all-cause and cardiovascular mortality, which will inspire people who find it difficult to walk every day of the week.

The authors of the study discovered that the advantages of walking increase with each consecutive day.

Walking briskly for 8,000 steps or more each day of the week is linked to a considerable drop in cardiovascular and all-cause death. Yet, a recent study reveals that those who walk just 8,000 steps on one or two days per week also have a lower mortality rate over a 10-year follow-up.

According to a study published in JAMA Network Open, participants 20 years of age and older who walked 8,000 steps or more on one or two days per week had a 14.9% lower mortality rate than sedentary individuals over the course of ten years of follow-up.

As the number of days engaged rose, the probability of mortality decreased. For instance, exercising three to seven days per week was linked to a 16.5% decrease in cardiovascular and all-cause fatalities.

Those who achieved their step objectives of 6,000 to 10,000 steps per day showed the similar pattern. According to prior studies, the risk of mortality drops by up to 10,000 steps per day for persons under 60 and by 8,000 for those over 60.

Method of exercise

The study’s conclusions apply to both “weekend warriors,” or individuals who limit their exercise to days off from work, and individuals who sneak a few hours of walking throughout the week.

The report cites recent data showing that the average American only takes 4,800 steps per day, which is far too low to have a significant positive impact on health.

The speed limit for “brisk walking” is three miles per hour. You are walking quickly if you can speak song lyrics but not sing them.

The current study analyzed information from the National Health and Nutrition Examination Survey conducted in the United States in 2005 and 2006 with data from the National Death Index until 2019.

It included accelerometer data from 3,101 individuals, who had to be at least 20 years old, and was a sample that was nationally representative. There were almost the same number of males and women in it, and the racial makeup was 50.9% White, 21.5% Black, 23.7% Hispanic, and 3.9% other.

The people who walked 8,000 steps or more per day were more likely to be Hispanic, young, male, insured, and married. Also, they were frequently never smokers and were less likely to be overweight or have concomitant conditions.

A daily challenge of walking

For many people, it takes a significant amount of time to walk 8,000 steps per day. Walking at a speed of three miles per hour, 8,000 steps equals around four miles, or roughly an hour and 20 minutes every day. Steps can be taken in brief bursts of vigorous walking or simultaneously.

Dr. Kosuke Inoue of Kyoto University in Japan served as the study’s principal investigator, working with scientists from UCLA in California. Dr. Inoue provided the following justification for the study:

“We began this study to address a concern raised by one of my patients at an outpatient clinic: ‘It is difficult for me to maintain enough steps each day. Is it acceptable to devote my time to walking exclusively on the weekends?

Dr. Inoue observed a dearth of evidence on the potential advantages of walking merely a few days per week. Steps studies frequently take a week’s worth of various step targets into account.

According to Dr. Inoue, “our findings provide useful information to encourage walking even for a couple of days per week to lower mortality risk,” given that a lack of time is one of the main obstacles to exercise in contemporary society.

According to Dr. Paul Arciero, a professor in the Skidmore College Department of Health and Human Physiological Sciences who was not involved in the study, “This is one of the first studies to employ direct assessments of daily steps using a wearable accelerometer throughout a 10-year follow-up period.”

Walking benefits overall health

Walking is regarded as a straightforward, low-impact way to reduce someone’s inactive lifestyle. Sedentary behaviour has been associated with a higher risk of cardiovascular and all-cause mortality.

Dr. Arciero continued, “Furthermore, a sedentary lifestyle dramatically raises the risk of cardiometabolic disease, including abdominal obesity, hypertension (high blood pressure), type 2 diabetes, stroke, heart disease, and some inflammatory disorders and malignancies.”

Walking can help someone keep a healthy weight, build stronger muscles and bones, and reduce their chance of developing diabetes, heart disease, and high blood pressure. Another thing that has been connected to improving mood is walking.

The Harvard Medical School claims that walking has additional, less evident advantages. Walking counteracts the effects of genes that make you gain weight, lowers your risk of developing breast cancer, and strengthens your immune system. Walking can help alleviate joint pain caused by arthritis, and even a brief stroll of 15 minutes can stop a general or stress-related chocolate appetite.

limited time for walking

According to Dr. Inoue, the study’s findings should be useful information for clinicians and other health professionals. He advised that the key message for readers should be that, for those who find it difficult to exercise regularly, “reaching required daily steps merely a few days per week can have considerable health advantages.”

Dr. Arciero referred to the study’s findings as “encouraging,” and he proposed that they might assist those who don’t have enough time to walk 8,000 steps a day in overcoming the belief that walking less is ineffective.

Dr. Arciero declared, “We now have scientific proof that shows this thinking is false, and even a couple of days is helpful. The study, according to him, emphasizes the importance of boosting one’s daily step count.

It’s a wonderful reminder to walk at least once or twice a week because even a little bit is better than nothing.

Current guidelines

The American Heart Association (AHA) and Department of Health and Human Services (HHS) advise aiming for at least 150 minutes of moderate-intensity aerobic activity per week, along with two days of muscle-strengthening activity.

The AHA urges people to move about more and notes that even modest exercise can counteract some of the negative impacts of sedentary lifestyles. Yet, the AHA also asserts that spending at least 300 minutes a week engaged in physical activity can provide even greater advantages.

Yet, Dr. Heffron notes that even the most fundamental aims are rarely achieved by the majority of people. According to statistics from the Centers for Disease Control and Prevention, just 47% of Americans fulfil the aerobic criteria and 24% do both aerobic and strength training recommendations (CDC).

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Extra 20 Minutes of Exercise Cuts Hospitalization Risk.

Extra 20 Minutes of Exercise Cuts Hospitalization Risk.

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Middle-aged and older persons who exercise for an additional 20 minutes each day are less likely to end up in the hospital with significant medical issues. This is concluded by a study published in JAMA Open Network.

Between June 1, 2013, and December 23, 2015, about 82,000 study participants in the UK between the ages of 42 and 78 wore accelerometers, a type of fitness tracker, for a week. Throughout the course of a 7-year follow-up, the researchers discovered that about 48,000 study participants needed hospitalisation for a variety of causes.

The study’s findings revealed that those who were physically active had a lower risk of being admitted to the hospital. Particularly for nine illnesses: gallbladder disease, urinary tract infections, diabetes (both type 1 and type 2), deep vein thrombosis, pneumonia, ischemic stroke, iron deficiency anaemia, diverticular disease, and colon disease.

According to the study, the risk decrease for hospitalisation varied from 3.8% for colon polyps to 23% for diabetes.

The study stated, “Our results show that increasing moderate to vigorous physical activity by 20 minutes per day may be a helpful nonpharmaceutical strategy to minimise hospital admissions for many common medical disorders, which could lower hospital burdens and enhance quality of life.

The study had limitations, according to lead researcher Eleanor Watts of the US National Cancer Institute in Rockville, Maryland, who spoke to Today. She clarified that the study only showed that people weren’t admitted to the hospital due to medical concerns, not that exercise prevented their growth. Also, the majority of participants were Caucasian.

Overall, the study supports earlier findings that physical activity improves health and that this advantage can be obtained even from less-demanding or intense forms of exercise.

Types of exercise

Aim for at least 45 minutes of activity each day if you want to boost the ante and achieve your fitness, health, or weight loss goals. Include a high-intensity exercise, such as:

  • running
  • jumping exercises
  • scaling hills

Take a day off in between workouts if you’re performing severe cardio or weightlifting, or alternate days where you work out different parts of your body. Alternately, just change up your routine to avoid engaging in strenuous exercise every day.

Shorter versus longer

Doing a quick workout every day is preferable to doing one or two lengthy workouts every week.

When you don’t have time for a lengthy workout, it’s preferable to squeeze in little bursts of action throughout the day rather than forgoing it altogether.

Exercises you should do on a regular basis

Use each of the following four types of exercise in your regimen to get the most benefits, including a lower risk of injury:

To increase general fitness, use endurance workouts that increase your breathing and heart rate. Jogging, swimming, and dancing are among examples.
Strength training helps you control your weight while also building muscle and strengthening your bones. Exercises with resistance bands, bodyweight training, and weightlifting are a few examples.

Exercises that improve balance can help prevent falls and make regular activities easier. Tai chi, balance drills, and standing yoga positions are a few examples.

Exercises that increase flexibility reduce physical pain and enhance posture, mobility, and range of motion. Stretches, yoga, and Pilates are among examples.

Regular exercise

One of the best things you can do for your health is to exercise regularly. But one of the biggest potential advantages can be obtained without spending hours at the gym.

According to recent research, merely increasing your daily physical activity by 20 minutes can considerably lower your risk of being hospitalised for a number of serious medical illnesses.

The study, which was just published in JAMA Network Open, examined information from the ongoing U.K. Biobank project for more than 81,000 individuals between the ages of 42 and 78. For seven days, each participant wore an activity monitor. The researchers next classified the various activities the subjects engaged in and the length of time they spent engaging in them using a statistical model.

According to their findings, people who engaged in more physical activity overall were at a decreased chance of being admitted to the hospital for nine different ailments, such as diabetes, gallbladder disease, blood clots, urinary tract infections, and more.

The researchers discovered a large potential decrease in hospitalisations when they employed modelling tools to replace sedentary behaviour with 20 minutes of moderate-to-vigorous physical activity. Hospitalizations for conditions like diabetes, gallbladder disease, pneumonia, gastroesophageal reflux disease, and iron deficiency anaemia were notably affected by this.

Effects of exercise on daily health

It’s crucial to remember that the study’s definition of moderate-to-vigorous physical activity didn’t necessarily refer to high-impact activities; it could have been anything from walking the dog to jogging to cycling to swimming. Future studies should concentrate on determining the effects of various forms of exercise, according to the study’s authors (high-intensity cardio versus strength training, for instance).

The study does have some constraints. For instance, 97% of the participants declared themselves to be white, making it difficult to determine how much the findings might apply to other ethnicities. But, other studies have revealed that physical activity “under the advice of a physician, tends to be actually generally helpful” regardless of race, ethnicity, or age, according to Watts.

However, according to Watts, the accelerometers used in this study to detect activity “aren’t effective at picking up things like weightlifting.” As a result, it’s possible that the data overlooked readings of persons who participated in those activities.

Benefits

Regular exercise has positive effects on many facets of your life as well as your general wellbeing. See the following advantages of exercise:

Mood enhancer

You might increase your energy, drive, and mood. You’ll probably accomplish more in every area of your life, which will make you feel good about yourself.

Relaxation

Overall stress reduction can result in emotions of relaxation, restful sleep, and boosted confidence.

Sociable hour

The social aspect of group exercise allows you to meet up with friends or make new ones in a cheap and healthy way. Consider working out with a friend in the outdoors, which has its own advantages.

cognitive process

Exercise improves mental clarity and cognitive performance. It can help you cultivate mindfulness and make room for novel thoughts and ideas.

Condition control

Frequent exercise aids in the prevention or treatment of a number of health issues, including:

  • a cardiovascular condition
  • diabetes type 2
  • blood pressure is high.
  • the metabolic syndrome
  • certain cancer types
  • arthritis
  • falls
  • depression
  • anxiety

Regular exercise supports weight loss and helps prevent regaining lost weight if you’re trying to reduce weight.

REFERENCES:

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Can you workout while doing an intermittent fast?

Can you workout while doing an intermittent fast?

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A diet plan known as intermittent fasting alternates between eating and not eating. Intermittent fasting cycles can occur hourly or daily. Individuals could decide to fast for religious, dietary, or health-related reasons.

People may want to start or continue exercising while on an intermittent fast (IF). Fasting and exercise are both possible, but care must be taken.

Exercise while fasting

Fasting individuals are permitted to exercise. Some people work out during IF because they think it might be good for their health. They consist of:

Loss of weight

When humans ingest carbs, their bodies transform them into glucose, a sort of sugar. Glycogen is how the body stores glucose.

Study indicates that glycogen levels are depleted during fasting intervals. Hence, the body begins to burn fat to a reliable Supply of energy for physical activity that may aid in weight loss.

According to one study, exercising when fasted resulted in greater fat reduction than exercising after eating. Nonetheless, different findings from other studies have been obtained.

According to a 2014 study, exercising the next day after an overnight fast did not result in greater weight loss than exercising the day before a meal. Another mouse study came to the conclusion that IF, with or without exercise, caused mice to lose weight effectively.

In order to lose weight, a person’s daily caloric intake must be lower than their daily caloric expenditure. IF may aid in weight loss because it restricts the caloric intake of the participant. In a study comparing intermittent fasting (IF) to a calorie-restricted diet without fasting intervals, the amount of weight lost by each group was similar.

Autophagy

A review of studies examining the effects of exercise and fasting reveals that it might boost autophagy.

Autophagy is a process that aids in the elimination of undesirable or damaged cells in order to regenerate new, healthier ones.

Anti-aging

Diet and exercise may slow down the ageing and disease processes, according to a 2018 study. This is due to the possibility that IF and exercise could alter metabolism.

Why it might not be effective?

Exercise while fasting may have some unfavourable side effects, according to research. They may consist of

  • Poorer performance: According to research, IF may reduce exercise performance, especially in highly trained athletes.
  • Difficulty to gain muscle: A 2018 randomised controlled experiment indicated that males who were on the intermittent fasting protocol gained less muscle than those who ate their regular meals. Yet, IF had no detrimental effects on their ability to retain muscle. This is corroborated by another study, which shows that IF may help retain muscle mass.
  • Headache: IF and exercise, both can reduce blood pressure. When the two are combined, a person could become dizzy as a result of their blood pressure dropping.
  • Blood sugar: Exercise and IF both have the potential to lower blood sugar levels. A person may faint if their sugar levels drop too low.

Fasting and exercise-related studies appears to include contradictory findings. A person may wish to attempt IF for fat loss depending on their fitness objectives. Nonetheless, various diets might be used if someone wishes to gain muscle.

Types of intermittent fasting

Intermittent fasting comes in many different forms. They consist of:

  • 16:8: During a 16:8 fast, one will go without food for 16 hours before having an 8-hour window during which they can eat. People are permitted to drink non-calorie beverages including water, black coffee, and black tea throughout the 16 hours of fasting.
  • 5:2: The 5:2 diet is eating regularly on five days and fasting for two of those days.
  • Daily: A daily fast entails going without eating for an extended period of time, usually from the evening to the morning after. An extended fast of 13 hours during the course of the night, according to a 2016 study, may lower women’s chance of developing breast cancer.
  • Up to the ninth hour: During this fast, the first eight hours of the person’s awake day are spent without eating. The person can then start eating at the ninth hour.
  • One meal a day (OMAD) fasting entails choosing one meal to consume each day and fasting the rest of the time.
  • Alternate Day: As the name implies, alternate day fasting involves eating normally one day and going without meals the next.

It is important to speak with a doctor or dietitian before changing one’s normal eating habits, especially if the adjustment involves fasting.

Planning the workout

To keep safe during IF, it’s crucial to schedule workouts. A few things to think about are:

Exercise type: There are two different forms of exercise, anaerobic and aerobic. Running, walking, and cycling are examples of continuous aerobic exercise, also known as “cardio.” Anaerobic exercise, like weightlifting or running, calls for all-out effort in a brief period of time.

The kind of fast a person keeps will probably influence the type of exercise they perform. For instance, someone who observes the 16:8 or overnight fasts can exercise both aerobically and anaerobically while they are eating.

On the other hand, if someone is following the alternate day regimen and wants to exercise on their non-eating day, they should definitely stick to less strenuous cardiovascular activity.

Exercise timing: Although a person can exercise while fasting, it may be preferable to time exercise for just after meals.

Food type: It’s crucial to think about what to eat if you plan to exercise while eating.

Instead of just before activity, pre-workout nutrition should include a meal eaten two to three hours beforehand. It might also be high in protein and complex carbohydrates, like whole grain cereal.

To aid in recuperation, a post-workout meal should include carbohydrates, high-quality proteins, and fats.

Safety tips

During workout preparation, it is important to think about the following safety advice.

  • Exercise immediately following meals will give one the energy they need to finish an exercise.
  • Keeping it low-intensity: If a person is fasting, they may want to try low-intensity aerobic exercise. However, it is typically okay to engage in any form of exercise after eating.
  • Paying attention to what the body is telling you: If someone is on IF and beginning to feel sick while exercise, they should stop.
  • Water intake: Even when not IF, it’s crucial to drink water throughout activity. As water makes up the majority of the human body, it is crucial to replenish fluids lost during exercise.

Exercise and fasting may be particularly hazardous for some persons, including:

  • those who have diabetes
  • low blood pressure sufferers
  • individuals with a history of disordered eating
  • expecting mothers
  • mothers who are nursing

It is best to talk to your doctor about trying IF and exercising if you have underlying medical concerns.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/intermittent-fasting-and-working-out
  • https://www.healthline.com/health/food-nutrition/intermittent-fasting-tips
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
  • https://www.wikihow.health/Exercise-While-Intermittent-Fasting

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