Motiv8

https://www.nytimes.com/2024/06/26/well/move/fitness-test-exercises.html

3 Simple Ways to Test Your Fitness Try these tests to evaluate your strength and cardiovascular fitness.

Just 2 Minutes of Walking After a Meal Is Surprisingly Good for You (Published 2022) A new paper suggests that it takes far less exercise than was previously thought to lower blood sugar after eating.

Step Count or Time? New Study Suggests Both Equally Beneficial for Health — All Things Fitness and Wellness Discover how both step and time-based exercise goals equally reduce risks of early death and cardiovascular disease, according to a new study from Brigham and Women’s Hospital published in JAMA Internal Medicine. Learn more about the benefits of physical activity and how to choose the best goal fo...

Why is exercise good for you? Scientists are finding answers in our cells Decades of evidence shows that exercise leads to healthier, longer lives. Researchers are just starting to work out what it does to cells to reap this reward.

How to Exercise When It Feels Impossible We all have reasons we can’t work out as much as we want. You can get over them — just don’t call them excuses.

Even small "snacks" of exercise make a big difference!

Vigorous Intermittent Lifestyle Physical Activity and Cancer Among Nonexercising Adults This prospective cohort study evaluates the dose-response association of device-measured daily vigorous intermittent physical activity with incident cancer risk among a large cohort of inactive adults.

Number of people walking declines steeply in the U.S. The number of annual average daily walking trips has dropped a whopping 36% since 2019.

Even 4000 steps a day makes a big difference in health outcomes.

Even 4,000 Steps a Day Can Have Big Health Benefits But the more you walk, the better off you’ll be.

A Simple 14-Minute Workout That Could Lower Your Blood Pressure A new study points to the humble wall squat as the most effective tool to fight hypertension.

Can Errands Be Enjoyable Exercise? How can we work more exercise into our days in a way that’s both enjoyable and sustainable?

Opinion | How Do We Fix the Scandal That Is American Health Care? We can start by expanding access to care, but we also need to look beyond medicine and address harmful behaviors and poverty.

This is interesting - exercising in the afternoons may be best for glycemic control.

Association of Timing of Moderate-to-Vigorous Physical Activity With Changes in Glycemic Control Over 4 Years in Adults With Type 2 Diabetes From the Look AHEAD Trial OBJECTIVE. We aimed to determine the association of the time-of-day of bout-related moderate-to-vigorous physical activity (bMVPA) with changes in glycemic cont

The title pretty much says it all.

Exercising is good for the brain but exercising outside is potentially better - Scientific Reports It is well known that exercise increases cognitive function. However, the environment in which the exercise is performed may be just as important as the exercise itself. Time spent in natural outdoor environments has been found to lead to increases in cognition similar to those resulting from acute....

This is an excellent read!

Quote from Hippocrates: "walking is man's best medicine."

Opinion | Whatever the Problem, It’s Probably Solved by Walking A walk begins to carve out space between my thoughts that allows clarity to rise up through my shoes.

TL;DR Exercise "snacking" reduces mortality from all causes, cardiovascular disease, and cancer. 3 bouts/day of 1-2 mins of vigorous activity correlates to 40% reduction of all cause and 48% reduction in CVD mortality risk!

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality - Nature Medicine Using data from wearable activity monitors, this study shows that short bursts of physical activity that are done as part of daily life activities and that are only 1 or 2 minutes in length are associated with lower mortality, similar to the effects of regular exercise.

How Many Daily Steps You Need To Reduce Your Risk Of Chronic Disease A new study found walking a certain amount of steps led to a lower risk of hypertension, diabetes, obesity and more. (Hint: It's not 10,000.)

This is motivating!

New Study Strengthens the Link Between Exercise and Memory Experts have long known that fitness is good for the brain. A recent paper connects different types of workouts with assorted improvements in memory.

This is amazing and inspiring!

Lessons on Aging Well, From a 105-Year-Old Cyclist (Published 2017) At age 105, Robert Marchand, a French amateur cyclist, is fitter than most 50-year-olds, and appears to be getting fitter with age.

Smartphone apps and trackers may help boost physical activity - Harvard Health Smartphone apps and trackers that monitor physical activity may help people increase their activity levels. Apps and devices that include personalization features and text messaging appear to be mo...

https://www.nytimes.com/2022/06/08/well/move/walking-knee-pain-relief.html

Researchers surveyed over 1,000 people ages 50 or older with knee osteoarthritis, the most common type of arthritis in the United States. Some had persistent pain at the outset, while others did not. After four years, those who started off without frequent knee pain and walked for exercise at least 10 times were less likely to experience new, regular bouts of stiffness or aches around their knees and had less structural damage in their knees. The study suggested that people with knee osteoarthritis who are bowlegged might particularly benefit from walking.

The secret to staying young: New research highlights power of life long exercise to keep muscles healthy Keep up to date with The Physiological Society’s news. Press releases, job openings, policy developments, conferences and other physiology news.

This is amazing!

"Men and women who briefly contracted their arm muscles as hard as possible once daily increased their biceps strength by up to 12 percent in a month."

Stronger Muscles in 3 Seconds a Day Men and women who briefly contracted their arm muscles as hard as possible once daily increased their biceps strength by up to 12 percent in a month.

Ten minutes of moderate exercise daily would prevent more than 111,000 premature deaths a year, a new analysis found.

Walking Just 10 Minutes a Day May Lead to a Longer Life

"A key figure from our study is that for every 1,000 steps per day, our results showed a 6% lower diabetes risk in this population. What that means is, if the average older adult were to take 2,000 more steps every day in addition to what they were already doing, they might expect a 12% reduction in diabetes risk."

Intense, regular walking may help prevent Type 2 diabetes among 70 and 80 year olds Walking regularly and at greater intensity may help prevent Type 2 diabetes among 70 and 80 year olds, according to one of the first studies measuring steps and pace among this population.

More reasons to get moving!

300 Minutes a Week of Moderate Exercise May Help Ward Off Cancer More than 46,000 cancers in America each year, or about 3 percent of cases, could be prevented by meeting physical activity guidelines.

COVID reinfections likely within one or two years, models propose Estimates based on viral evolution forecast a 50% risk 17 months after a first infection without measures such as masking and vaccination.

Why Exercise Is More Important Than Weight Loss for a Longer Life People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight.

“But shifting the focus away from weight loss as the primary goal, and instead focusing on increasing physical activity to improve cardiorespiratory fitness, may be prudent for treating obesity-related health conditions,”

https://www.huffingtonpost.co.uk/entry/fat-and-fit-why-exercise-not-dieting-for-longer-life_uk_6149a857e4b0efa77f84922f

Why Exercise, Not Dieting, Is The Key To A Longer Life Experts are arguing for a 'weight-neutral' approach to being – and staying – healthy.

Together, however, they provide useful takeaways for all of us hoping to live long and well:

Both studies pinpoint the sweet spot for activity and longevity at somewhere around 7,000 to 8,000 daily steps or about 30 to 45 minutes of exercise most days. Doing more may marginally improve your odds of a long life, Dr. O’Keefe said, but not by much, and doing far more might, at some point, be counterproductive.

Accumulate and measure your activities “in whatever way works for you,” said Dr. Paluch. “Step counting may work well for someone who does not have the time to fit in a longer bout of exercise. But if a single bout of exercise fits best with your lifestyle and motivations, that is great as well. The idea is just to move more.”

How Much Exercise Do We Need to Live Longer? Two studies suggest the sweet spot for longevity lies around 7,000 to 8,000 daily steps or about 30 to 45 minutes of exercise most days.

Once more, with tons of data. Masks help prevent the spread of COVID-19.

Largest study of masks yet details their importance in fighting Covid-19 A study involving more than 340,000 people in Bangladesh offers some of the strongest real-world evidence yet that mask use can help communities slow Covid-19.