An active lifestyle approach, as compared to structured exercise, may be just as beneficial in improving health outcomes, including preventing metabolic syndrome, high blood pressure, and high cholesterol. Paul Loprinzi, from Oregon State University (Oregon, USA), and colleagues analyzed data collected on 6,321 participants, ranging in age from 18 to 85 years, in the NHANES 2003-2006 study. The researchers found that 43% of those who participated in the “short bouts” of exercise met physical activity guidelines of 30 minutes day. In comparison, less than 10% of those in the longer exercise bouts met those federal guidelines for exercise. The study data showed those in the shorter exercise group who met physical activity guidelines had an 89% chance of not having metabolic syndrome, compared to 87% for those meeting guidelines using the structured exercise approach.The study authors conclude that: “Engaging in [small amounts of activity], as opposed to bouts of [structured exercise], is just as strongly associated with several biologic health outcomes, suggesting that adults who perceive themselves as having little time to exercise may still be able to enhance their health by adopting an active lifestyle approach.”
Loprinzi PD, Cardinal BJ. “Association between biologic outcomes and objectively measured physical activity accumulated in ≥10-minute bouts and <10-minute bouts.” Am J Health Promot. 2013 Jan;27(3):143-51.
Small amounts of activity – 1 or 2-minutes at a time that add up to 30 minutes a day – may be as beneficial as longer bouts of structured exercise.
Short-term use of folic acid supplements is unlikely to substantially increase or decrease overall cancer risk.
Rich in catechins green tea supplements may help protect skin against sunburn and the longer-term effects of ultraviolet damage.
Regular consumption of deep-fried foods associates with an increased risk of prostate cancer.
Yoga has positive effects on mild depression and sleep complaints, and improves symptoms associated with schizophrenia and ADHD.
People who snore tend to have thickening or abnormalities in the carotid artery, which may be a precursor to atherosclerosis.
Consumption of eggs does not associate with an increased risk of heart disease or stroke.
Low levels of vitamin D associate with an increased risk of depression, in midlife.
Among healthy adults, simple changes in diet can be effective in reducing inflammation in as little as six weeks.
Bisphenol S (BPS), a purported replacement for Bisphenol A (BPA) may be just a significant hormone disruptor and disrupt patterns of cell growth.
People who receive acupuncture while exercising display enhanced exercise performance, and recover more quickly from an exercise session as well.
Seniors who engage in regular physical activity are less likely to experience loss of brain volume and potentially retain cognitive skills.
People who lift weights are less likely to have metabolic syndromea cluster of risk factors linked to heart disease and diabetes.
Lift your mood by extending your normal exercise routine by just a few minutes
T cells become more responsive in exercising cancer survivors weeks after chemotherapy ends.
Soccer (football outside the US) helps men with high blood pressure to improve their fitness, normalize their blood pressure. and reduce their risk of stroke.
A regular exercise program that focuses on intensity of activity, rather than duration, may significantly reduce the risk of markers implicated in diabetes
As little as 6 months of exercise can improve memory, language, thinking and judgment problems by almost 50%, in people affected by stroke.
Daily physical activity can boost a person's mental health, via the psychological mechanisms known as the self-image hypothesis and the social interaction hypot
The very elderly and frail can enjoy the benefits of exercise in terms of their physical and cognitive faculties and quality of life after only three months.
Tip #120 - The New Circle of Life
A 2005 study by Merrill Lynch found that 77% of men and women ages 40 to 58 plan to work in retirement. Some of these people will become consultants in the industry in which they worked all their lives, while others will embark on a completely new career. A retirement job can boost your nest egg significantly. Assuming you retire at age 65, work two days a week earning 40% of what you earned before retiring, you can increase your savings by 30% over a five-year period (assumes 6% annual return and an annual inflation rate of 3%). Working during retirement also helps to maintain a social network that has been found to be key in maintaining a meaningful life.