01 OCT 2022 by ideonexus
Diaphragm Exercises Reduce Blood Pressure
"The muscles we use to breathe atrophy, just like the rest of our muscles tend to do as we get older," explains researcher Daniel Craighead, an integrative physiologist at the University of Colorado Boulder. To test what happens when these muscles are given a good workout, he and his colleagues recruited healthy volunteers ages 18 to 82 to try a daily five-minute technique using a resistance-breathing training device called PowerBreathe. The hand-held machine — one of several on the market ... 1 
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notes31 OCT 2018 by ideonexus
Exercise Meaningful in Having Good Mental Health
In this cross-sectional study, we analysed data from 1 237 194 people aged 18 years or older in the USA from the 2011, 2013, and 2015 Centers for Disease Control and Prevention Behavioral Risk Factors Surveillance System survey. We compared the number of days of bad self-reported mental health between individuals who exercised and those who did not, using an exact non-parametric matching procedure to balance the two groups in terms of age, race, gender, marital status, income, education l... 1 notes
notes08 JUL 2016 by ideonexus
Exercise Releases Brain-Healthy Proteins
We all know that exercise is important for a strong and healthy body. Less appreciated is that exercise seems also to be important for a strong and healthy mind, boosting memory and learning, while possibly delaying age-related cognitive decline [1]. How is this so? Researchers have assembled a growing body of evidence that suggests skeletal muscle cells secrete proteins and other factors into the blood during exercise that have a regenerative effect on the brain.
Now, an NIH-supported study... 1 notes
notes09 NOV 2015 by ideonexus
Physiological Decline in the Body When You Stop Exercising
...regular endurance exercise leads to four major consequences:
Increased ability of the heart to eject blood
increased ability of the blood vessels to send blood to where blood is needed
Increased number of capillaries (the vessels that deliver oxygen and ‘food’ to the muscles)
increased size and the number of mitochondria (the “power plants” of the cells).
All these changes lead to the more efficient use of oxygen, as well as nutrients.
[...]
Pino considers a person who can run... 1 notes
notes27 APR 2015 by ideonexus
Exercise "Sweet Spot" for Extending Lifespan
They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.
But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.
Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised.
The sweet s...
1 06 APR 2015 by ideonexus
Ideal Amount of Exercise for Longevity
People who got some exercise, but not enough to meet the physical activity recommendations were still 20 percent less likely to die over a 14-year period than those who did not do any physical activity. (The recommendations say to do 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week.)
People who engaged in the recommended level of physical activity saw even more benefit: They were 31 percent less likely to die during the study period, compared with those w...
1 Who recommendation is 150 minutes moderate or 75 minutes vigorous a week. Three to five times this amount was linked with a 39% reduction in mortality; therefore, 7.5 hours moderate exercise or 3.75 hours vigorous for best results.
06 APR 2015 by ideonexus
WHO Exercise Guidelines
In order to improve cardiorespiratory and muscular fitness, bone health, reduce the risk of NCDs and depression:
1. Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
2. Aerobic activity should be performed in bouts of at least 10 minutes duration.
For addit...17 SEP 2013 by ideonexus
Healthy Lifestyle Changes Increase Telomerase Length by 10%
Methods
This follow-up study compared ten men and 25 external controls who had biopsy-proven low-risk prostate cancer and had chosen to undergo active surveillance. Eligible participants were enrolled between 2003 and 2007 from previous studies and selected according to the same criteria. Men in the intervention group followed a programme of comprehensive lifestyle changes (diet, activity, stress management, and social support), and the men in the control group underwent active surveillance ...Small sample size, but first evidence that healthy living can actually reverse the aging process somewhat.
14 MAY 2013 by ideonexus
HICT Sample Program
The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Tot... 1 notes
notesSeries of 12 exercises to be performed 30 seconds each for a 7-minute total workout.
19 OCT 2012 by ideonexus
Exercise Rejuvenates the Body
As noted earlier, mitochondrial degradation is a primary culprit in dwindling muscle mass. But recent evidence indicates that exercise can slow down this effect. According to Mark Tarnopolsky, a professor of pediatrics and medicine at McMaster University in Hamilton, Ontario, resistance training activates a muscle stem cell called a satellite cell. In a physiological process known as ‘gene shifting,' these new cells cause the mitochondria to rejuvenate. Tarnopolsky claims that after six mon...Strength training specifically prompts the body to produce stem cells that repair motochondria, promotes the production of telomerase to maintain DNA, increase lifespan by six to seven years, and improve cognitive function dramatically as we age.
