Posts Tagged ‘Aerobic exercise’

Golden rules to keep Alzheimer’s at bay

Monday, July 22nd, 2013

A few simple lifestyle changes could help protect you against Alzheimer’s.

According to health experts, taking steps to a healthy lifestyle can protect against heart disease, stroke, cancer – and dementia, the Daily Express reported.

Their advice comes amid warnings that rates of the deadly brain disease will triple in the next 40 years unless preventative measures are taken.

Increasing scientific evidence has shown that following a specific diet and exercise routine can reduce the risk of developing dementia by more than half.

Leading US researcher Dr Neal Barnard launched the seven guidelines at the International Conference on Nutrition and the Brain in Washington.

Taking regular exercise, eating plenty of vegetables, beans and pulses and limiting bad fats are all key.

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How aerobic exercise helps lower breast cancer risk

Thursday, May 9th, 2013

Aerobic exercise influences the way our bodies break down estrogens to produce more of the `good` metabolites that lower breast cancer risk, according to a new research.

Observational studies suggest physical activity lowers breast cancer risk, but there are no clinical studies that explain the mechanism behind this, said Mindy S. Kurzer, Ph.D., professor in the Department of Food Science and Nutrition at the University of Minnesota in Saint Paul.

Kurzer and her colleagues conducted the Women in Steady Exercise Research (WISER) clinical trial, which involved 391 sedentary, healthy, young, premenopausal women. They randomly assigned the women to two age-matched, body mass index-matched groups: a control group of 179 women and an intervention group of 212 women.

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Exercise may help prevent brain damage caused by alcohol

Wednesday, April 24th, 2013

Aerobic exercise can help former heavy drinkers to reverse the damage alcohol has done to the brain, researchers say.

The results of the study conducted by the University of Colorado Boulder indicated that regular aerobic exercise like walking, running or bicycling is associated with less damage to the brain”s “white matter” among heavy alcohol users.

White matter, along with gray matter, are the organ”s two major physical components. White matter is composed of bundles of nerve cells that act as transmission lines to facilitate communication between various parts of the brain, said lead study author Hollis Karoly, a doctoral student in CU-Boulder”s psychology and neuroscience department.

“We found that for people who drink a lot and exercise a lot, there was not a strong relationship between alcohol and white matter,” said Karoly. “But for people who drink a lot and don”t exercise, our study showed the integrity of white matter is compromised in several areas of the brain. It basically means white matter is not moving messages between areas of the brain as efficiently as normal.”

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Top 10 fitness mistakes

Thursday, November 15th, 2012

Training mistakes to avoid in your exercise

We all sometimes make mistakes in our fitness training but there are some that you should always try and avoid. Read this list of top ten fitness mistakes to make sure you’re training both properly and safely:

Fitness mistake 1: Not regularly changing your fitness regime

Getting stuck in a training rut is probably the most common training error of all. Yes, 20 minutes on the treadmill and three sets of 10 reps with 5kg weights might be fine when you start out – but if you fail to increase either the length or intensity of the run, and the weight or number of repetitions that you do, the improvements will plateau out. In fact, one study found that in beginners, aerobic fitness began to plateau in as little as three weeks when the training load was not increased. So, to continue making progress in fitness, you have to keep raising the bar every it gets close enough to touch – every six weeks at least, but ideally more often.

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Weight training helps reduce diabetes risk

Wednesday, August 8th, 2012

Got a health query? Ask our experts

Researchers say men who do weight training regularly-for example, for 30 minutes per day, five days per week-may be able to reduce their risk of type 2 diabetes by up to 34 percent.

And if they combine weight training and aerobic exercise, such as brisk walking or running, they may be able to reduce their risk even further-up to 59 percent.

The study by Harvard School of Public Health (HSPH) and University of Southern Denmark researchers is the first to examine the role of weight training in the prevention of type 2 diabetes.

The results suggested that, because weight training appears to confer significant benefits independent of aerobic exercise, it could be a valuable alternative for people who have difficulty with the latter.

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Tai Chi increases brain size, improves memory in elderly

Wednesday, June 20th, 2012

In a new study, scientists from the University of South Florida and Fudan University in Shanghai found increases in brain volume and improvements on tests of memory and thinking in Chinese seniors who practiced Tai Chi three times a week.

Findings were based on an 8-month randomized controlled trial comparing those who practiced Tai Chi to a group who received no intervention. The same trial showed increases in brain volume and more limited cognitive improvements in a group that participated in lively discussions three times per week over the same time period.

Previous trials have shown increases in brain volume in people who participated in aerobic exercise, and in one of these trials, an improvement in memory was seen.

However, this was the first trial to show that a less aerobic form of exercise, Tai Chi, as well as stimulating discussion led to similar increases in brain volume and improvements on psychological tests of memory and thinking.

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Exercising with diabetes

Tuesday, May 29th, 2012

Introduction to exercising with diabetes

Despite the seriousness of diabetes, if you are a sufferer, a carefully controlled exercise programme can significantly help your condition and improve the overall quality of your life.

In addition to the general health and fitness benefits that everyone enjoys from exercise, structured training will help your diabetes in a number of ways.

Exercising with diabetes can help:

Help control blood sugar
Help weight management
Help avoid further diabetes complications
Reduce stress
Improve quality of life with diabetes

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Exercise ‘crucial to older adult’s fitness and health’

Monday, May 28th, 2012

Several people consider aging to be a time to slow down and take it easy.
However, a recent study suggests that the more we age, the more we need exercise to keep us independent and healthy.

Yet, sometimes it takes a prescription from the doctor to get adults up and moving.

“Exercise is important for almost everyone. There are very few medical conditions that exercise won’t benefit. In fact, I sometime write a prescription to get my patients to start taking this seriously and help them understand exercise can be just as helpful as medication,” said Keith Veselik, director of primary care at Loyola University Health System and associate professor in the Department of Medicine at Loyola University Chicago Stritch School of Medicine.

“Around age 35 is when our muscle mass and resting metabolism starts to decrease. When this happens our bodies require more, not less exercise to manage our caloric intake. When this starts to happen we can eat the same things, do the same things and may gain 3 pounds a year. That’s 30 pounds in a decade, “he said.

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Vigorous physical activity may reduce psoriasis risk

Wednesday, May 23rd, 2012

Participation in vigorous exercise may reduce the risk of psoriasis by up to 30 percent, a new study has suggested.

“Our results suggest that participation in at least 20.9 MET (metabolic equivalent task)-hours per week of vigorous exercise, the equivalent of 105 minutes of running or 180 minutes of swimming or playing tennis, is associated with a 25 percent to 30 percent reduced risk of psoriasis compared with not participating in any vigorous exercise,” the authors noted.

Hillary C. Frankel, A.B., of Brigham and Women’s Hospital, Boston, and colleagues used the data from the Nurses’ Health Study II. Their analysis included 86,665 women who did not have psoriasis at baseline in 1991 and who completed physical activity questionnaires in 1991, 1997 and 2001.

Researchers documented 1,026 incident cases of psoriasis as they examined the association between physical activity and the disorder.

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How exercise protects women from disease

Monday, April 30th, 2012

The benefits of a regular workout

Exercise isn’t just about firming up your thighs and toning your triceps … regular workouts can help ward off many of the major diseases that affect women — from breast cancer to high blood pressure, osteoporosis to arthritis.

But perhaps the most valuable benefit of all is the protective effect exercise has on the heart. Did you know that one in every two women in the UK dies of heart or vascular disease? Yet regular aerobic exercise can reduce the risk of heart disease by 30 to 40 per cent.

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