Cells burn more calories after just one bout of moderate aerobic exercise, OSU study finds

Oregon State University : In a recent study testing the effects of exercise on overall metabolism, researchers at Oregon State University found that even a single session of moderate aerobic exercise makes a difference in the cells of otherwise sedentary people.

Mitochondria are the part of the cell responsible for the biological process of respiration, which turns fuels such as sugars and fats into energy, so the researchers focused only on mitochondria function.

Riding the Bike to Work Is Just as Effective as Leisure Time Exercise

Copenhagen: A new study conducted at the University of Copenhagen shows that inactive, overweight people can lose fat mass just as effectively by riding the bike to work than by exercising in their leisure time. It is a time-effective solution if you want to be physically active, but lead a busy everyday life, the researchers say.
Jump on the bike and enjoy the morning ride to work. If you are overweight and inactive you can lose fat mass just as effectively and fast by starting to take the bike to work as by exercising in a fitness centre. This is the conclusion reached by researchers from the Department of Biomedical Sciences at the University of Copenhagen in a study that has just been published in the scientific journal International Journal of Obesity.

Parents’ sedentary behavior directly correlates with the activity level of their preschoolers.

NIH: That’s the conclusion of NIH-funded researchers who found that in underserved populations, parents’ physical activity—and their sedentary behavior—directly correlates with the activity level of their preschoolers. Researchers say these findings, published January 9 in the American Journal of Preventive Medicine, could lead to interventions that focus more on helping parents model—not just encourage—an active lifestyle for their children.

New study shows more time walking means less time in hospital

TheConversation: In my practice as a GP, I have been impressed by a few energetic and active 80 year olds who remain in good health while many their age have succumbed to various chronic diseases. So in 2005, when the University of Newcastle established a large community based health study of people aged 55 to 80, I made sure we recorded the participants’ physical activity in detail. A decade later, we can report the influence of physical activity on the need for hospital care as published in the Medical Journal of Australia today.

Inactivity smoking obesity among risk factors that contribute to dementia

Stroke foundation: A new report from the Australian Institute of Health and Welfare (AIHW) shows the role vascular diseases (such as stroke) and risk factors (such as smoking and obesity) can play in contributing to dementia. 'Dementia is a serious and growing health problem in Australia and many other countries, and previous AIHW reports have shown that dementia accounts for 3.4% of the total 'burden of disease' in Australia,' said AIHW spokesperson Dr Lynelle Moon. Burden of disease is a way of analysing the impact of diseases and injuries in terms of the number of years of healthy life lost through living with an illness or injury, and the number of years of life lost through dying prematurely from an illness or injury.

Millennials Are Helping Make Cities Safe for Walking and Biking

Columbia: There’s nothing controversial about physical activity: everyone agrees it’s an essential part of health. Yet fewer than half of Americans meet the Surgeon General’s minimum standard for exercise: 30 minutes, five times a week. How come? It’s not laziness. Many public health experts agree that our built environment has engineered us out of active living: Absent adequate sidewalks and well-designed bike lanes, we’re a lot less likely to take a walk or get on our bikes. In a recent talk, Lawrence Brown, professor of Health Policy and Management, looked at some of the obstacles and incentives cities encounter as they attempt to remake their streets to support physical activity. In 2002, the Robert Wood Johnson Foundation awarded grants to 25 U.S. cities to promote active living through changes to the built environment. They asked Brown to evaluate progress by surveying key players in four of the communities. He is now writing up the findings for a book.

Boys with more physical education in school had better grades

Lund: Previous research has shown that there may be a connection between daily physical education and improved study performance. A new extensive study from Lund University in Sweden has shown the same connection, but for boys in particular. The project involved several primary school classes in which the pupils participated in physical education on a daily basis, equivalent to a little more than three hours a week - instead of one.

Older adults with arthritis need just 45 minutes of activity per week

Northwestern: Older adults who suffer from arthritis need to keep moving to be functionally independent. But in an examination of a goal that is daunting for most of this aging population, a new Northwestern Medicine study found that performing even a third of the recommended activity is beneficial. Federal guidelines suggest achieving 150 minutes of moderate activity per week to prevent premature death and serious illness, however only one in 10 older American adults with arthritis in their knees meet these guidelines. Northwestern Medicine researchers wanted to determine a less overwhelming activity goal to get this population up and moving, and 45 minutes per week was that magic number. Approximately one third of participants improved or had high function after two years. But those participants who achieved this minimum of 45 minutes of moderate activity, such as brisk walking, per week were 80 percent more likely to improve or sustain high future function over two years compared with those doing less. This finding was true for both men and women.

Urban teenage girls are lagging behind in physical activity

Pittsburgh: Teenage girls in Pittsburgh lag far behind the expected levels of physical activity for U.S. adolescent females, according to a new analysis based on a representative sample of that population. This study was led by researchers at the University of Pittsburgh School of Medicine and Graduate School of Public Health. The findings, published online and in a coming print issue of Medicine & Science in Sports & Exercise—the journal of the American College of Sports Medicine—suggest that teenage girls living in urban settings may need additional, targeted opportunities for physical activity to achieve the levels reached by their suburban and rural counterparts.

Another reason to exercise every day during the holidays

TheConversation: Yes, of course we all know we should exercise every day during the holiday season to help counter the onslaught of excess calories that started on Thanksgiving and will mercifully end with a New Year’s toast. We may even tire of hearing about exercise and weight from family, friends and the media. But an equally important reason to exercise every day is related to blood pressure, not waistline. As a physiologist who has studied exercise and health for over 20 years, I can tell you that exercise lowers blood pressure – and does so right away. Whether you go for a daily run or brisk walk, every time you finish exercising your blood pressure goes down, and stays down for many hours, which is good for your overall health. Here’s why.

Exercise as treatment for patients with chronic fatigue syndrome

Cochrane: Chronic fatigue syndrome (CFS) is sometimes called myalgic encephalomyelitis (ME). Research estimates that between 2 in 1000 and 2 in 100 adults in the USA are affected by CFS. People with CFS often have long-lasting fatigue, joint pain, headaches, sleep problems, and poor concentration and short-term memory. These symptoms cause significant disability and distress for people affected by CFS. There is no clear medical cause for CFS, so people who are affected often deal with misunderstanding of their condition from family, friends and healthcare professionals. National Institute for Health and Care Excellence (NICE) guidelines recommend exercise therapy for individuals with CFS, and a previous review of the evidence suggested that exercise therapy was a promising approach to the treatment. It is thought that exercise therapy can help management of CFS symptoms by helping people gradually reintroduce physical activity into their daily lives.

Wii gives the gift of restored movement and fitness to people after a stroke

Scimex: Wii is the gift that keeps on giving to people after they have had a stroke, according to two studies from Neuroscience Research Australia (NeuRA). New research, led by Dr Penelope McNulty, shows that Wii-based Movement Therapy (WMT) not only restores upper limb mobility, but also improves lower limb movement and cardiovascular health in participants. Both studies compared WMT with modified Constraint-induced Movement Therapy (mCMIT) and found that WMT boasts additional benefits. While CMIT is currently considered best-practice in stroke rehabilitation, results from these studies indicate that WMT is equally as effective, with better lifestyle outcomes at six months.

Pokemon makes you go go go... but then its gone

Scimex: Pokémon Go improves physical activity among adults who use the game, but the effect is moderate and not sustained over time, finds a study published in The BMJ Christmas issue this week.Results show that the daily average steps during the first week of installation increased by 955 additional steps - equivalent to half of the World Health Organization’s (WHO) recommendation for physical activity per week.
The following weeks saw a gradual reduction in the number of steps, and this effect was lost after six weeks of game playing.

Which sports are best for health and long life?

TheConversation: Millions of people around the world, including nearly 60% of Americans, Australians and Europeans, participate in sports. A 2015 review found the available data on long-term health benefits of specific sport disciplines is limited, but a new study provides strong evidence participation in several common sports is linked with a significantly reduced risk of death. Insufficient physical activity is estimated to cause more than 5 million premature deaths a year. To reduce the risk of heart disease, type 2 diabetes, cancer and a number of other chronic diseases, the World Health Organisation recommends adults and older people engage in physical activity for at least 150 minutes a week.

Stimulating the brain makes exercising the legs feel easier

Kent University: The study examined the effect of a technique called transcranial direct-current stimulation (tDCS), a form of non-invasive brain stimulation, on the neuromuscular, physiological and perceptual responses to exhaustive leg exercise. Researchers led by Dr Lex Mauger from Kent’s School of Sport and Exercise Sciences found that tDCS delayed exhaustion of the leg muscles by an average of 15% during an exercise task, and that this was likely caused by the participants feeling less effort during the exercise. However, tDCS elicited no significant effect on the neuromuscular response to exercise.

Being fit Protects Against Health Risks Caused by Stress at Work

Basel: It is a well-known fact that fitness and well-being go hand in hand. But being in good shape also protects against the health problems that arise when we feel particularly stressed at work. As reported by sports scientists from the University of Basel and colleagues from Sweden, it therefore pays to stay physically active, especially during periods of high stress. Psychosocial stress is one of the key factors leading to illness-related absences from work. This type of stress is accompanied by impaired mental well-being and an increase in depressive symptoms. It also raises the likelihood of cardiovascular risk factors such as high blood pressure and an unfavorable blood lipid profile. Conversely, a high fitness level is associated with fewer depressive symptoms and fewer cardiovascular risk factors.

Exercise should be a daily habit

Copenhagen: Making exercise a good habit in a busy everyday life can be difficult. But what is easiest: going for a run in your free time or riding your bike to work? The team behind the GO-ACTIWE research project has decided to answer that question. The goal is to help authorities and healthcare workers become better at instructing citizens and patients on daily exercise.

To help obese women exercise more, shift focus away from weight loss

Buffalo: In the world of working out, weight loss is the 800-pound gorilla in the gym. The topic is unavoidable, particularly for obese women, who often struggle with exercise for a variety of reasons. But what if you shifted the focus from the battle of the bulge to the other benefits exercise can provide, like better mood, improved sleep and just the ability to walk up a flight of stairs without feeling tired? That’s the aim of a new program specifically designed for larger women and about to be tested at two YMCA Buffalo Niagara facilities as part of a partnership with a public health researcher at the University at Buffalo.

How do you resolve and prevent a stitch?

TheConversation: A stitch in medical terms is known as “exercise-related transient abdominal pain”. People often describe it as a sharp or stabbing pain, or sometimes cramping, aching or pulling in the side, just below the ribs. Some people can overcome the pain and continue to exercise, but most will need to slow down or stop for relief. The pain will usually subside within a few minutes of stopping exercise, although some people may be sore for a few days afterwards if the initial pain was quite severe.

Why do we get a stitch?

We don’t know what causes a stitch. However, for a long time it was thought during high-intensity or lengthy exercise, there was a reduction in blood flow to the diaphragm, the large muscle involved in breathing, in favour of supplying blood and oxygen to the working limb muscles.
This idea is now not well regarded because both the leg muscles and the diaphragm work harder during running so it is unlikely blood would be shunted away from a muscle that is working hard. A study assessed the health of the diaphragm muscle of participants while they were and were not experiencing a stitch and found no difference. This suggests the amount of activity of the muscle was the same in both conditions therefore not likely to be the origin of the pain.
A stitch can occur during any kind of mid- to high-intensity exercise, however it is mostly associated with running. A current explanation is that during running, the stitch is caused by the weight of organs such as the stomach, spleen and liver pulling on ligaments that connect them to the diaphragm. Perhaps the jolting of the organs while running puts strain on these ligaments resulting in the stitch. But, since stitches can occur in other forms of exercise like cycling, rowing and swimming, perhaps this is not the answer either.
Some have suggested level of fitness is the key, however there are plenty of very fit runners who have a stitch during training.
The author of a literature review on exercise-related transient abdominal pain suggested during exercise the lining of the inside wall of the abdominal cavity, called the peritoneum, gets irritated which results in the stitch. This would depend largely on the type and amount of food eaten just before exercising.

How do you resolve and prevent a stitch?

A pre-run meal to boost energy stores is not necessarily a bad idea, but choosing the right type and amount of food and leaving enough time between eating and exercising are all important factors.
Prevention is better than cure and the idea that pre-exercise food intake may be the cause of the stitch is reasonable; so limit the amount of food you eat before your run.
Foods higher in fibre and fat take longer to digest so give yourself plenty of time for that process to run its course before you run yours. You should allow at least one and a half hours after eating before you begin exercising.
Don’t eat a large meal in the two hours prior to the exercise and in particular avoid sugary drinks like soft drinks and juice, and sugary foods like lollies. Since the most likely explanation for the stitch currently, is the irritation of the lining of the peritoneum, limiting your food and drink intake before running will be most important.
Ensuring you are well hydrated before beginning your training session will also help. This requires drinking lots of water in the 12 hours before exercise. Then in the two hours before, just drink small amounts to make sure you do not bloat or need to go to the toilet during training, or worse, a race or match.
Going from relaxed, straight into a fairly high intensity run may also result in a severe stitch in a matter of minutes. So, begin with a warm up and build the intensity gradually. This will optimise your workout and reduce the chance of a stitch.
If you breathe regularly and efficiently you can synchronise the breathing rate with your strides. So breathe in for two or three strides and out for two or three strides. If your stride rate changes, your breathing rate should change with it.
If a stitch does occur, usually it will ease if you stop or reduce the intensity of the activity. So, be careful about what you eat prior to exercise and, if you do get a stitch, take a short break before resuming exercise.

The effectiveness of activity trackers and rewards to encourage physical activity

Singapore: Activity trackers such as Fitbit, Jawbone, Garmin and others have become increasingly popular. However, according to a new study from the Duke-NUS Medical School, activity trackers are unlikely to help people become more active, especially given that most stop wearing the devices within a few weeks or months. The study published in The Lancet Diabetes & Endocrinology recruited 800 working adults from Singapore and randomly assigned them to a control group, a tracker only group, or tracker plus one of two types of rewards schemes. One reward group accrued rewards in cash and the other had the rewards go to a charity of the individual’s choosing. The rewards were based on meeting weekly step goals over a period of six months. The researchers assessed physical activity outcomes, including steps and activity bouts, and health outcomes, including weight and blood pressure at study conclusion and after one year, six months after incentives were removed.