daily activity Archives - Amazing Health Advances

Young Adults More Active After Starting Work, but Sleep Less – Unless Working from Home

The AHA! Team — Mon, 07 Apr 2025 05:31:59 +0000

University of Cambridge via EurekAlert! – Research from the University of Colorado Anschutz Medical Campus reveals drug could potentially help repair vision in those with multiple sclerosis (MS) and other neurological conditions. When young adults start working, the amount of daily physical activity they do increases sharply, only to fall away again over the new few years, while the amount of sleep they get falls slightly, according to new research led by scientists at the University of Cambridge. The increase in physical activity was mainly seen in those doing semi-routine occupations such as bus driving or hairdressing, and routine occupations such as cleaning or waiting, or technical jobs. There was little change seen among people entering managerial or professional occupations. The largest drop in levels of physical activity was seen among people who work from home – though their sleep levels did not change when they started work. Young adulthood – ages 16 to 30 years – is an important time in terms of health. Although we are typically at our peak physical health, it is also a time when many risk factors for long term diseases such as heart disease, type 2 diabetes and cancer begin to develop. Health guidelines recommend young adults get between seven and nine hours of sleep a night, engage in 150 minutes or more of moderate physical activity per week, and consume at least five portions of fruit and vegetables per day. Health guidelines recommend young adults get between seven and nine hours of sleep a night Young adulthood is also the time when most people start work, which changes their daily routines and activities, resources such as time and money, and social and physical environments – all of which affect health behaviours and health in later life. All the participants were aged 16–30 years and started work for the first time between 2015 and 2023. To quantify the impact that starting work has on health-related behaviours, a team led by researchers at the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge examined repeated data taken over time from more than 3,000 participants in the UK Household Longitudinal Study. The results are published today in the International Journal of Behavioral Nutrition and Physical Activity. Dr Eleanor Winpenny, who was based at the University of Cambridge when she carried out the work, but is now at Imperial College London, said: “We know about physical activity and sleep patterns among young people while they’re at school, but very little about what happens when they start work. Given the impact that work can have on our lives – and the lasting impacts this can have on our health – it’s important to try and understand what happens at this transition.” The analysis showed that when people started work, their physical activity increased by an amount equivalent to around 28 min of moderate activity (such as cycling) per day on average – but then decreased each year after starting work by around 7 min per day. The biggest increase was among males – up by an equivalent of around 45 min of moderate activity per day compared to an increase of around 16 min for females. People who did not have a university degree also showed a greater increase in physical activity compared to those with a university degree – equivalent to around a 42 min increase of moderate physical activity per day compared to 15 min per day. Working from home, however, appeared to be associated with an initial decrease in physical activity, equivalent to around 32 min of moderate activity per day. When young adults started work, the amount of time they slept per night dropped immediately by almost 10 minutes and remained stable at this level over time; however, people without a degree showed a continuing decrease of about 3 minutes of sleep per night each year after starting work, while those with a degree slowly increased back to their pre-work sleep levels. There was little change in the amount of fruit and vegetables consumed after starting work. Alena Oxenham, from the MRC Epidemiology Unit, said: “Beginning work can have a profound impact on our lifestyles and on behaviours that might make a difference to our health, if not immediately then later in life. “Although we found that people tend to do more physical activity when they begin work, which is good news, these are averages, and some people – particularly those who work from home and, to a lesser degree, those with office-based jobs – may do less. “If we want to stay healthy throughout our lives, we need to remember that keeping active is an important way of helping us achieve this goal. Those working at home might want to consider incorporating physical activity into their day, for example by going for a walk before or after work, or during a lunch break.” Those working at home might want to consider incorporating physical activity into their day Dr Winpenny added: “Workplaces provide an opportunity to create environments and cultures that support healthier diets, more physical activity and better sleep for young adults. This could result in healthier employees and fewer sick days in the immediate term, but also have long term benefits, helping prevent health issues in later life.” Reference Oxenham, AF, et al. New job, new habits? A multilevel interrupted time series analysis of changes in diet, physical activity and sleep among young adults starting work for the first time. International Journal of Behavioral Nutrition and Physical Activity; 28 Jan 2025; DOI: 10.1186/s12966-024-01682-8 Journal International Journal of Behavioral Nutrition and Physical Activity DOI 10.1186/s12966-024-01682-8 To read the original article click here.

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20 Exercise Hacks to Sneak More Fitness into Your Day

The AHA! Team — Fri, 28 Mar 2025 05:19:10 +0000

Kissairis Munoz via Dr. Axe – Are you one of the millions of Americans who makes a New Year’s resolution to exercise more and then watch as the best of intentions falls to the wayside? If so, you’re not alone … but it doesn’t have to be this way if you take advantage of exercise hacks. While the Centers for Disease Prevention and Control (CDC) advises adults to get at least 150 minutes a week of moderate to intense aerobic activity (or about 20 to 30 minutes a day) plus two days of muscle-strengthening activity, the CDC has estimated that up to nearly 80 percent of Americans don’t meet these recommendations. Luckily, there’s a silver lining. A study in The Lancet found that just 15 minutes of exercise a week is enough to reduce mortality and increase life expectancy. 20 Exercise Hacks to Sneak More Fitness into Your Day Of course, adding more exercise to your routine when possible is even better, but let’s face it: While we can’t always carve out time in our busy schedules for a full-on workout session, each of us can find, at a minimum, those 15 minutes a week … and often several times a week. Still dreading the idea of hitting the gym? Below are some excellent exercise hacks to sneak more exercise into your day. These exercise hacks will have you and your family getting active in no time, even while traveling or strapped for time. Effective exercise hacks 1. Add interval workouts Maximize your time and burn more calories with burst training. This method combines short bouts of high-intensity interval training exercise with recovery phases, helping you burn fat faster while improving cardiovascular fitness. 2. Explore your own town Chances are there are quite a few low-cost fitness activities where you live, and they don’t have to feel like work! Explore local hiking trails. Take a walk in a neighborhood you haven’t spent much time in. Try area pools. See what fun fitness activities your community center might be hosting. 3. Switch up your commute The average American may spend up to 38 hours a year commuting to work. Why not make your commute work for you? If you work in a city where you take public transportation to work, consider getting off the train or bus a stop early and walking a few extra minutes. After a few days, you won’t even notice the distance. Are you lucky enough to live within walking or biking distance to work at least a few days a week? Trade your subway pass for comfy shoes, and hit the pavement! Commuting by bicycle to work, separately from biking during leisure hours, has been linked to a reduction in cardiovascular disease and mortality risk. If driving is inevitable, try parking several blocks away or as far away from the entrance as you can in the parking lot. 4. Have walking meetings Let’s face it: Meetings can be long, tedious and oftentimes unproductive. Give your team a breath of fresh air (literally) by instituting walking meetings. Take a brisk walk while you have weekly catchups or go over project logistics. You might even find new solutions to old problems. A 2014 study found that walking while talking can increase creativity by as much as 60 percent. 5. Walk the dog Instead of delegating walking the family pet to your children, start and end your day by taking Fido on a brisk stroll. Walking your dog can burn some extra calories, and walking as little as 10 minutes a day can help with longevity. Even better? Head to the dog park, and toss a ball around, too. 6. Meet friends for workouts You might be planning on squeezing in a workout, but then a friend you haven’t seen in a while invites you for happy hour. Instead of choosing between a social life and fitness, combine the two. Meet friends for a fitness class or jog around the neighborhood instead of brunch or drinks. Not only will you get in quality time and a workout, but your wallet will thank you, too! 7. Take the stairs Firm up your glutes and increase your heart rate throughout the day by nixing elevators and escalators and taking the stairs instead. Whether at the office or the shopping mall, you’ll be surprised by how quickly those extra flights of stairs add up throughout the day. 8. Get moving throughout the day When most of us are obligated to be at our offices from 9 a.m. to 5 p.m. (or longer!), we have to make the most of our situations. Instead of writing a co-worker an email or picking up the phone, walk to that person’s office and chat face to face. Take a walk at lunchtime instead of eating at your computer. These exercise hacks and their short distances really do add up to quite a few extra steps a week. 9. Keep the car in the garage Running errands around town? Save on gas, and walk or take a bike ride short distances instead. 10. Do vacations a different way Stepping out of your daily routine doesn’t mean your workout plan has to fall to pieces. Skip the big-bus city tours, and explore a new city by taking a walking tour instead. Seek out hotels with gyms or partnerships with local fitness centers as well, or plan a vacation around an activity you’ve been interested in. If you’ve been wanting to run a 10K, sign up for one in a city you’re excited to visit. Have you been wanting to work on your arm balances? Seek out a yoga retreat. 11. Schedule workouts Scheduling things with a date and time, instead of tacking it on to a never-ending to-do list, is a more effective way of tackling projects. Schedule workouts, and set an alarm for them the same way you would a meeting or dinner date. 12. Get the kids involved One reason people often think they don’t have time for exercise is because they can’t get away from the children long enough to get a workout in. Why not bring them along?! Have your kids do a modified version of a HIIT workout DVD with you. Take them to the park to shoot hoops or play soccer. Beat the heat, and go swimming together in the summertime. Not only will you spend precious time with your children, but they’ll also learn what a healthy lifestyle looks like. 13. Use social media to your advantage Facebook is good for more than seeing what your old high school classmates are doing. Use your social networks to hold yourself accountable. You’ll be more likely to get up for that early morning run if you posted about it the night before. You can also use it to recruit friends to join you on your fitness journey, whether through physical activity in real life or just cheering each other on. 14. Get fit while you watch TV Instead of curling up on the couch with snacks while you clear out your DVR, use the time to squeeze in some exercise hacks. Bodyweight exercises like jumping jacks, high knees, planks, pushups, crunches and more can all be done with zero equipment. Add some weights for even more of a burn. 15. Track your progress If you’re someone who works best with visuals, investing in a pedometer might be for you. It’ll track your steps, show your day-to-day progress and encourage you to sneak in a few extra steps a day. 16. Make exercising fun Turning exercise into a daily habit is difficult if you’re not having fun. Find the activities that you enjoy, and don’t worry about what’s “trendy” or not. Whether it’s Pilates, skiing, running, hiking, swimming or something totally different, choosing workouts that you actually like makes all the difference. It doesn’t feel like exercise when you’re having a great time. 17. Try something new Don’t limit yourself to just those exercise hacks that you’re familiar with. Try a new workout class, or join your friend in that crazy color race. While every workout might not be your favorite, you just might find something different you like, and it’ll keep your muscles guessing. 18. Keep it cheap Working out doesn’t have to be expensive. Workout DVDs and YouTube videos are great ways to add variety to your fitness routine and usually require little to no equipment. From Pilates to cardio workouts to strength training, you can find a video or channel that fits your interests. 19. Set a goal When you’re working toward something in particular, it’s easier to stay motivated. Have you wanted to start logging more miles? Sign up for a local race to ensure you hit the track. Do you want to build up to arm balances in your yoga practice? Commit to spending a few minutes a day doing pushups to build strength. It’ll feel that much sweeter when you reach your goal, and then set a new one! 20. Use an app for that Is there anything smartphones can’t do? Put yours to work with a fitness tracker. Use interval timer alarms to get in short exercise bouts throughout the day, download apps with dedicated workouts or clock miles as you go for a run. Adding a little more exercise to your daily lifestyle doesn’t have to be a chore or boring. With these 20 exercise hacks, you’ll feel fitter and reach the recommended amount of weekly exercise in no time! To read the original article click here.

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Reduce Breast Cancer Risk Today With This Simple Activity

AHA Publisher — Sun, 28 Jun 2020 07:00:33 +0000

Lori Clarkson via NaturalHealth365 – One in eight women will be diagnosed with breast cancer in the U.S. alone, that’s 12% of the female population. Apart from lung cancer, breast cancer is the most prevalent cancer in women today. However, breaking new research has unveiled the simple activity that anyone can do pre- and post-cancer to reduce breast cancer death and return rates. The study was published in the Journal of the National Cancer Institute and surveyed the patient’s lifestyle habits before and after their breast cancer diagnosis. The results they found in high-risk stage 2, and 3 cancer patients were shocking! They discovered that patients who undertook a straightforward activity for 30 minutes per day increased their chances of survival of over 50%. Research Reveals the Activity That Reduced Breast Cancer Death by 68% The study analyzed 2,716 high-risk breast cancer patients; 1,607 responded to the survey, which involved questions on lifestyle habits. The survey asked questions about lifestyle, including exercise, before, during, and after chemotherapy treatment. The simple activity that had an incredible impact on both breast cancer survival and recurrence was exercise. The patients who met the federal guidelines for exercise had a 68% reduction in death rates compared to the high-risk patients who did not exercise beforehand. These same patients also benefited from a 55% reduction in breast cancers returning. The evidence is clear: those who exercise for as little as 30 minutes per day are more likely to survive. Reducing Breast Cancer in Patients Who Haven’t Exercised Precancer The benefits received for those who had lived an active lifestyle precancer are undeniable. What about those who already have cancer? It still isn’t too late to make positive changes. The study revealed that patients who began exercising post-cancer treatment had a 43% reduction in death risk compared to those who did not start exercising. Furthermore, those who engaged in consistent, weekly exercise had a 46% decrease in breast cancer recurrences. Considering that high-risk breast cancers have the highest rate of return in patients, these results are truly remarkable. Beginning exercise can be a challenging behavioral change, but you can receive the benefits today with just a small amount of weekly movement. The study lead, Rikki Cannioto, said, “Aiming for as little as two and half hours a week of exercise – the minimum under federal guidelines – can have a big impact for women with high-risk breast cancer.” Start Exercising Today: The Best Type and Length of Exercise If you don’ enjoy exercise or if you simply don’t have the energy, we have good news for you. Cannioto said, “It’s never too late to start walking, doing yoga, cycling, or swimming – and that activity certainly appears to pay off.” As you have seen from the results, you don’t even have to meet the CDC guidelines to receive lifesaving results. Here are some simple suggestions that are proven to reduce breast cancer return and death rates. Just 30 minutes of yoga will not only benefit your breast cancer journey, but it will also alleviate stress. Cancer is a stressful journey for anyone, and the hormones that fire while under stress aren’t helpful to your recovery. There are many forms of yoga for varying ability levels that you can do at home or in a studio. A comfortable place to start for those who don’t partake in any exercise at all is walking. Thirty minutes of walking per day will raise your heart rate into the fat-burning zone which does wonders for your body. Over time, you can progress to walking uphill for more of a challenge. The cancer journey is isolating and incredibly detrimental to your mental health. Some social exercises are dance classes, a sport that you may have enjoyed in younger years, or join your local swim center. A word of caution: Obesity is already proven to make breast cancer cells more aggressive in the body. Breast cancer rates in men are also rising with an expected diagnosis of 2,620 cases in 2020. So, everyone must take charge of their health today and just 30 minutes of exercise daily is a great place to start. Sources for this article include: Medicalxpress.com, Academic.oup.com, Breastcancer.org, CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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