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Fitness: Only 5,000 steps a day needed to stay healthy, study shows

Walking is key to reducing the risk of death, according to a new study

It has long been touted that 10,000 steps a day is the magic number you need to stay fit and healthy – but a new study shows fewer than 5,000 may be enough to see a benefit.

The analysis of more than 226,000 people around the world showed 4,000 was enough to start reducing the risk of dying prematurely of any cause.

Just over 2,300 is enough to benefit the heart and blood vessels.

The more you do, the more health benefits are seen, researchers said.

Every extra 1,000 steps beyond the 4,000 reduced the risk of dying early by 15% up to 20,000 steps.

The team from the Medical University of Lodz in Poland and Johns Hopkins University School of Medicine in the US found the walking benefits applied to all genders and ages, regardless of where they lived.

However, the biggest benefits were seen among the under-60s.

Prof Maciej Banach, from the Lodz university, said that while the number of advanced drugs for treatment was growing, they were not the only answer.

“I believe we should always emphasise that lifestyle changes, including diet and exercise, which was a main hero of our analysis, might be at least as, or even more, effective in reducing cardiovascular risk and prolonging lives,” he said.

Walking to the shops instead of driving, or getting off the bus a couple of stops early could be enough to make a difference

According to World Health Organization data, insufficient physical activity is responsible for 3.2 million deaths each year – the fourth most frequent cause worldwide.

Honey Fine, a personal trainer and instructor for global fitness company Barry’s, emphasises the problems that come from sitting down too much.

“It can slow your metabolism and affect muscle growth and strength, which can cause aches and pains,” she tells the BBC.

“Sitting down for too long can also cause all sorts of back problems, we find this a lot with people with office jobs, that their backs are constantly put in a stressed compressed position which causes a lot more problems later on in life.”

She explains the importance of non-exercise activity thermogenesis – also known as Neat, “which in simple terms is everything we do that uses energy and burns calories”.

“Tasks like standing, carrying shopping, washing the floors, hoovering, pacing whilst walking on the phone – it’s all the little things that make us more active that help us to burn calories more efficiently,” she said.

Source: https://www.bbc.com/news/health-66440424

16.5MILLION Americans at risk of stroke from EXERCISING too hard

16.5MILLION Americans at risk of stroke from EXERCISING too hard, study suggests

Indian scientists created a model for how blockages affected arteries in the neck
They found high blood flow in those that were partially blocked raised stroke risk

Millions of Americans are at risk of a stroke if they exercise too hard, a study suggests.

Researchers found people with carotid artery stenosis, estimated to affect five percent of the country, are at risk of suffering sudden clots in the brain from simple activities like a brisk walk, swimming or even Zumba.

During strenuous exercise, plaque in major arteries can become dislodged and travel to the brain where it blocks a blood vessel — causing a stroke.

It suggests that as many as 16.5million Americans may want to refrain from going all-out while they work out.

Carotid artery stenosis is a condition where plaques build up in the carotid arteries, narrowing the space that blood travels through.

These arteries run through the neck and are responsible for getting blood, containing vital nutrients and oxygen, to the brain and parts of the face.

Sudden rises in blood pressure, such as those during exercises, can cause plaques to be dislodged – which could trigger a stroke.

The number of Americans with carotid artery stenosis has surged over the last two decades, figures suggest.

In the early 2000s, it was estimated that about two million Americans had the condition. But now the Cleveland Clinic says about five percent of all adults have the condition — or 16.5million people.

Being overweight or obese is a major risk factor for the condition, scientists say. A sedentary lifestyle, diabetes or smoking also raises someone’s risk.

In the study, published this week in the journal Physics of Fluids, scientists built a computer simulation of one of the carotid arteries.

Source : https://www.dailymail.co.uk/health/us-health-weekend-features-project/article-12216019/16-5MILLION-Americans-risk-stroke-EXERCISING-hard-study-suggests.html?ito=native_share_article-top

Women and periods: How to adjust your exercise routine to your menstrual cycle to make the most out of it

Understanding your menstrual cycle is normal but syncing your lifestyle habits to it? From exercise to diet and even types of activity to help you live closely to your body’s bio-rhythm, cycle syncing may help optimise your energy for exercise.

Ever planned for an activity weeks in advance but when it came down to it, you were fatigued, moody and unable to carry on? And it wasn’t even your period yet! According to some experts, it is likely to be hormonal and it may be helpful to do cycle syncing.

Cycle syncing is the practice of adjusting your lifestyle according to your menstrual cycle. This includes matching your diet, exercise and even lifestyle activities according to your cycle.

The concept was first introduced in a 2014 book by US-based functional nutritionist Alisa Vitti, also the founder of Floliving.com and creator of the MyFlo app.

Diagnosed with Polycystic Ovarian Syndrome (PCOS), a condition which affects hormone levels, causing the body to skip menstrual periods, Vitti spent more than 10 years creating The Cycle Syncing Method to help women tune into their menstrual cycle. Her method tracks, evaluates and then prescribes eating and exercise routines to help women optimise their hormones throughout the cycle.

Cycle syncing may benefit women who have PCOS, feel fatigued often, face varying energy levels that affect their moods and who are trying to conceive.

The idea of adapting lifestyle to hormonal shifts allows women to increase their performance at work and in recreation, while enjoying better overall function, weight management, fewer skincare issues and happier lives.

Essentially, you’ll need to understand how your menstrual cycle works. Each woman’s cycle can vary from 21 to 35 days but 28 is the average. These four weeks are broken into these phases: Menstrual, Follicular, Ovulatory and Luteal.

In her book Womancode, Vitti writes that understanding your body’s reactions during these phases allows you to optimise activities to play up to those strengths. Here’s how:

DAY 1 TO 5: MENSTRUAL PHASE

This phase starts when the uterus sheds its lining and bleeding occurs. Because you’re losing blood and iron, most women feel fatigued and experience symptoms like abdominal cramping and discomforts like insomnia, headaches and nausea.

menstrual cycle periods — When you’re on your period, avoid doing workouts that require lots of energy – swop these with yoga, stretching or long walks instead. (Photo: iStock/twinsterphoto)

Hormones: Oestrogen and progesterone decline. Oestrogen, which is secreted by the ovaries, regulates growth and development while progesterone’s primary function prepares the uterus for pregnancy.

Exercise: Because of the blood loss, the woman’s body may not feel up to a lot. If your body says no, listen and slow down to rest.

Avoid: High intensity interval training (HIIT) or high-volume exercises requiring lots of energy.

Try: Gentle forms of yoga, stretching and long walks.

Nutrition: Eat iron-rich foods like red meat, liver, poultry, bone broths, soups or stews and include dark leafy greens like spinach and kale. Some Traditional Chinese Medicine (TCM) advice include taking “warming” foods like turmeric, garlic, cinnamon and ginger.

DAY 6 TO 12: FOLLICULAR PHASE

Your period is over and your ovaries are growing many follicles that contain eggs. One egg will eventually take over. Menstrual symptoms such as cramping disappear and women find they have better energy levels as their mood improves.

Hormones: Oestrogen, progesterone and even testosterone levels start to rise. Oestrogen also causes the uterine lining to thicken.

menstrual cycle exercise — Rising hormone levels in the days after your period means it’s a good time to work on muscular strength and muscle mass. (Photo: iStock/Drazen_)

Exercise: As hormone levels rise, your body builds muscle effectively in this phase. A study by Dr Lisbeth Wikström-Frisen in 2016 at Sweden’s Umea University found that training in this stage is good for muscular strength, power and muscle mass.

Try: Resistance (weights) and circuit training.

Nutrition: To fuel your energy for growing follicles, increase your protein intake with quality animal cuts (beef and poultry) or plant-based protein. Also important are healthy fats from fatty fish like salmon, tuna and sardines or avocados, nuts and seeds.

DAY 12 TO 17: OVULATORY PHASE

From Day 12, the body releases an egg into the fallopian tubes. If the egg is fertilised during this phase, you fall pregnant.

Hormones: Oestrogen and luteinising hormones peak. Progesterone also rises. The higher levels of testosterone also mean that one exudes confidence. If you’re not planning on babies, do take precautions when having sexual activity.

menstrual cycle swimming — Day 12 to 17 of your menstrual cycle may give you the best chance of achieving a personal best in a race, whether it’s swimming or running. (Photo: iStock/torwai)

Exercise: This is the right time to seek personal bests and embark on high-energy, speed activities. Athletes may find that they will perform well on time trials.

Try: Adding strength or resistance training in your regime like F45 or intense HIIT.
Don’t forget to warm up, this study found higher oestrogen levels may make one injury-prone.

Nutrition: Because you’re at your peak, eat foods that support metabolism. Get your minerals and vitamins from cruciferous vegetables like broccoli, cauliflower and brussels sprouts. Fruits packed with antioxidants like berries also support liver function.

DAY 18 TO 28: LUTEAL PHASE

This phase can last from 10 to 12 days. Most women find their energy levels dipping and feel moody or easily agitated. With lower energy, they feel tired often. Other symptoms include bloating, or skincare issues like acne.

Hormones: Hormone levels decrease if pregnancy has not occurred. The body gets ready for a new menstrual phase.

Source: https://cnalifestyle.channelnewsasia.com/women/cycle-syncing-exercise-menstrual-period-340081