exercise Archives - Amazing Health Advances

Preventing Rotator Cuff Injuries

The AHA! Team — Mon, 08 Sep 2025 05:38:15 +0000

Morgan deBlecourt via Duke Health – Rotator cuff tears are more common than you may think. About 10% of people in their 50s and half over the age of 70 will have one. While many rotator cuff tears are related to aging, they can occur in younger people as a result of overuse, poor shoulder mechanics, or injury. Rotator cuff injuries affect all types of people — sedentary adults, weekend warriors, and elite athletes. Fortunately, there are steps you can take to reduce your risks. “Good posture in the shoulder blades, stretching, and some very simple strengthening exercises will help prevent many of the shoulder problems you could have,” said Jocelyn Wittstein, MD, a shoulder specialist at Duke Health. “Also, modifying lifting and exercise practices can reduce the risk of shoulder injury or reinjury.” Overhead Activity Leads to Shoulder Injuries It’s true that baseball pitchers suffer rotator cuff tears — or rather, fraying on the edges of some tendons — because of the extreme position of the shoulder and the tremendous force they exert on their shoulders every time they throw the ball. But overhead activity of all kinds is what tends to injure people: reaching up repeatedly to paint a wall, putting a heavy suitcase in an overhead bin, or serving a tennis ball. “Any time your arms are raised up over your head, the rotator cuff might be in an awkward position,” said Dr. Wittstein, a Duke orthopaedic surgeon. “This in combination with lifting or lowering something heavy away from the body really strains the rotator cuff.” The first sign of a rotator cuff injury is often nagging shoulder pain when performing everyday activities such as washing your hair, lifting a gallon of milk, or reaching for something on the back seat of the car. Pain is usually felt at the side of the shoulder and can often radiate toward the elbow. Injured shoulders can also be troublesome at night when lying down allows the inflamed joint to stretch or when sleeping on your side. Occasionally, nighttime pain can get so bad that sleep is possible only in a reclining chair — and some patients can’t sleep at all. Exercises Can Prevent Rotator Cuff Injuries The shoulder has more range of motion than any other joint. Most of its stability and movement relies on the small rotator cuff muscles and the larger muscles that surround the shoulder joint. Traditional weightlifting and aerobic exercise provide many benefits but typically do not focus on strengthening and stretching the complicated assembly of muscles that keep the shoulder joint stable and healthy. Dr. Wittstein said that a shoulder exercise program should work the muscles that retract the shoulder blades, stretch the chest and the back of the shoulder joint, and strengthen all the muscles of the rotator cuff. These exercises will strengthen your rotator cuff and help prevent injury, whether you are active or inactive, young or old. Treatment Options for Torn Rotator Cuffs If you tear your rotator cuff, there are several treatment options. The type of treatment depends not only on the extent of the injury but also on your age and functional demands. While many complete rotator cuff tears benefit from surgical repair, surgery is not always necessary. Cortisone injections can reduce pain but should be used sparingly, as they can affect the ability of the rotator cuff to heal if you decide to have a surgical repair in the near future. Other medications like Tylenol and anti-inflammatories may also help. People with a partial tear or who want to avoid surgery can benefit from physical therapy, which they are encouraged to continue at home. Sometimes, strengthening is all that’s needed, even if your rotator cuff is torn. That’s because “four separate rotator cuff tendons surround the shoulder,” Dr. Wittstein explained. “If you have torn half of one tendon, you still have three and a half tendons left. If those are strong, it can often fully compensate for the torn part.” However, rotator cuff tears that involve the full thickness of the tendon and remain painful may enlarge over time. “Those are the rotator cuff tears we are more likely to repair with surgery early on,” she says. She added, “Many people with a small tear can have a pain-free, strong, healthy shoulder with full ability to do an overhead activity. That’s why keeping those muscles strong is so important.” If you think you may have a rotator cuff injury, consider scheduling an appointment with a Duke shoulder specialist. To read the original article click here.

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The Benefits of a Trampoline Workout & Rebounding

The AHA! Team — Wed, 03 Sep 2025 05:23:54 +0000

Kyra Oliver via Dr. Axe – Many people first fall in love with trampolines as children, but did you know that a trampoline workout can benefit adults just as much as trampolines bring joy to the little ones? It’s true. In addition to being fun, a trampoline workout, also known as rebounding, has many great health benefits — particularly for your lymphatic system. For instance, did you know that rebounding can burn more calories than walking or jogging? Or that it’s a great way to work your major muscle groups because it allows you to work them through their full ranges of motion? Or that it’s downright fun?! A trampoline workout can also strengthen your body while detoxifying the cells within it. Plus, it’s a low-impact exercise option that’s very easy on the joints — something running can’t match. While you may think the type of large trampolines you seen in backyards may be a bit much, there are small versions that can fit right in your living room and are easy to store. So get ready to jump around and improve your health all at the same time. Read on to learn how to do a trampoline workout and how exactly it strengthens the body. What Is Rebounding? Trampoline and tumbling exercises have been around for a very long time and can be traced to archeological drawings found in ancient China, Egypt and Persia. The firs modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the official website of the Olympics. Trampolines were originally used to train astronauts and as a training tool for other sports, such as acrobatics, tumbling, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular to the point of becoming a sport in the Olympic Games. The first Trampoline World Championships took place in 1964, and trampoline was first recognized as a sport in the U.S. in 1967. The double mini-trampoline competition was added in 1978 and began as two individual mini trampolines, separated by a small table covered by a mat. Later, a one-piece unit was developed by Bob Bollinger and is used today as the official equipment for that event. Trampolines have become useful in the understanding of gravity and its effects on exercise. The Journal of Applied Physiology recorded a study by NASA in 1980 on rebounding by testing eight young males ages 19–26. The goal was to understand body acceleration distribution and its relation to how it was created. Here’s what the researchers concluded: The results indicate that, for similar levels of HR and VO2, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness. Trampoline Workout Benefits We all know there are many benefits of exercise, but what are the benefits of rebounding, specifically? Let’s explore. 1. Easy on the Joints Working out on the trampoline, or rebounding, has way less impact on the joints, soft tissue and skeleton. Due to how a trampoline is made, most often using either springs or bungee bands, it absorbs much of the impact at every bounce. G-force The NASA study previously mentioned notes that there seems to be more balance of pressure or force, known as G-force, when on the trampoline. Pressure is more evenly distributed at the ankle, back and forehead when rebounding, whereas when running, the pressure is mostly all placed on the ankles, often causing more frequent injury. That means simply switching to a trampoline workout routine can help naturally reduce joint pain and help you avoid common running injuries. 2. Strengthens Cells and Improves Cardiovascular Development A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. When tested, the work required to perform trampoline exercise at equivalent levels of effort was significantly greater while on the trampoline than while running. Increase oxygen uptake When oxygen reaches our cells, it helps strengthen them and provide the ability to endure more exercise efficiently, and because the body is able to increase oxygen uptake when rebounding, versus some other physical activities, it’s possible to get a much better workout. Rebounding can increase oxygen uptake because more oxygen can reach the cells due to the gravity changes that occur when bouncing. In some studies, when testing on the treadmill, the ability to uptake more oxygen was greater when on the trampoline. This could allow participants to perform exercise for longer periods of time. Effects of daily short bouts of trampoline exercise A study regarding the effects of daily short bouts of trampoline exercise during eight weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, 10–13.5 years of age, participated in a prescribed exercise program on a mini trampoline. The training consisted of three short rounds of trampoline exercise. The study showed that their maximal oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested as other types of training to add in order to avoid monotony in the training for many patients. 3. Can Improve Immune System Function Due to Lymph Flow Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull. This particular change occurs upon the moment you land on the trampoline, thanks to gravity. Then, upon leaving the surface, the lymphatic valves are opened. The increased G-force g that occurs when you land causes a surge of lymphatic drainage, which improves circulation and, therefore, may help detoxify your entire system. 4. Helps with Balance Another study reported by the U.S. National Library of Medicine cited the effects of different types of exercise on postural balance in elderly women. These exercises can help prevent functional limitations due to aging, therefore reducing the risk of falls. This study aimed to evaluate the effects of three different exercises: mini trampoline, aquatic gymnastics and general floor gymnastics. Seventy-four physically independent elderly women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor exercises, for 12 weeks. To determine the effects on each intervention group, postural balance tasks were performed. The study concluded that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women. 5. Builds Physical Strength, Muscular Development and Proprioception for Athletes Rebounding is often said to improve physical strength and muscular development as well as proprioception, which is the ability to sense the position, location, orientation and movement of the body and its parts. A study published in the International Journal of Preventative Medicine randomly divided 20 patients with Parkinson’s disease “into two equal groups of weight-bearing exercises and rebound exercise with no significant differences in age, weight, and height.” They compared results on range of motion, proprioception and quality of life after eight weeks. The researchers found that both groups saw significant improvements in all three areas, but the improvement rate was greater across the board in the rebounding therapy group. How to Choose a Good Rebounder Because many injuries can occur while on a trampoline, it’s critical that you don’t go the cheaper route because cheaper trampolines tend to break or malfunction, causing injury. They also can lack the support needed to be effective. It’s important that your rebounder has at least 32 springs that taper at the end. This provides the proper flexibility and a more even bounce. Steel construction lasts longer, too. Some models offer support bars, which may be useful, especially for beginners or the elderly. How to Start Using Your Rebounder Rebounders, or mini trampolines, can be used almost anywhere indoors or outdoors. Remember to start slow with small jumps, and make sure you get used to the equipment before you increase to bigger jumps. A trampoline workout is one idea for burst training at home. You can include some traditional exercise, such as jumping jacks, to get you started. Rebounding is a great low-impact exercise that’s fun and different. In just 15–20 minutes a day, you can burn calories, gain muscle strength and enhance your balance while improving your immune system — and helping turn on the afterburn effect. Trampoline or Rebounding Workout Time: 20–45 minutes, depending on number of sets performed Warmup: Basic Trampoline Bounce The basic bounce can tone your quads, glutes and calf muscles. Stand on the mini trampoline with your feet shoulder-width apart. Relax your arms and shoulders but with a slight bend at the elbow. Lightly bounce up and down while keeping a slight bend in the knees. Your feet should come just a few inches off the trampoline. Repeat 20–30 times. Rest for 15 seconds, and repeat two more times for a total of three rounds. Main Set: Jumping Jacks A classic, this gets your heart rate up while engaging the inner and outer thighs. Standing with feet together, jump out while extending arms out, up and overhead. Then return to the starting position, and repeat. Perform 30–45 jumping jacks. Planks This plank exercise variation works your entire core. Start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Hold the plank position for 20–30 seconds. Release for 10 seconds, and repeat three to four times. High Knees This is a great exercise hack that gets your heart rate moving while working your core muscles. Stand with feet hip distance apart. Raise your right knee, return to start, then raise your left knee. Once you feel comfortable, begin doing it as if you are running in place. Repeat 20 times (one on each side counts as one full rep). Planks to Pushups Advanced Move This exercise works your entire core and provides some upper-body strength in the arms and chest. Keeping abs fully engaged, start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Transition to your hands one arm at a time, then do a pushup and return to your forearms for another plank. Make sure that your abs are engaged the entire time. Do this exercise for six to 10 reps. Trampoline Squats Wondering how to strengthen your core? Well, this exercise requires you to engage your core muscles. It strengthens glutes and quads as well as your core if properly engaged. Stand on the mini trampoline with your feet shoulder-width apart and arms at your sides. Jump up, and land in a squat position with your knees bent, butt back and thighs parallel to the ground, like sitting down in a chair. It may be helpful to place your arms straight out in front of you for balance. Return to the starting position, and repeat 15–20 times. At first, you may want to take it slow. Once you have mastered the exercise, you can begin to do it a bit faster with continuous movement similar to a jump squat that you would do on the ground. Repeat the entire set three to four times or as best as possible. Precautions It’s extremely important that children are always supervised when on a trampoline of any sort. The condition and quality of trampolines are critical in preventing injuries. Because there...

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Reduce Stress & Promote Detoxification with One Easy Exercise

The AHA! Team — Mon, 18 Aug 2025 21:54:10 +0000

Dena Schmidt via NaturalHealth365 – Breathing is something many of us take for granted. However, most people tend to breathe in a shallow way, contributing to stress and limiting oxygen intake. On the other hand, deep breathing activates the body’s relaxation response, supports circulation, and promotes overall well-being. Why is deep breathing so important? Proper breathing helps oxygenate the body and supports the movement of the lymphatic system, which plays a key role in immune function. While the body primarily eliminates toxins through the liver, kidneys, and digestive system, deep breathing can aid in overall detoxification by improving oxygen exchange and circulation. Reduce stress by activating your body’s detoxification system The lymphatic system neutralizes and transports toxins from the cells and dumps them into the circulatory system. The toxins are then cycled through the liver and kidneys and eventually excreted. However, while the circulatory system is pumped by the heart, the lymph system does not have such a pump. Breathing and body movement are required for it to work effectively. Without sufficient bodily activity and deep breathing, effective detoxification isn’t possible. The lymphatic system becomes sluggish, resulting in fatigue, inflammation, weight gain, and high blood pressure. Fortunately, deep breathing exercises are one simple exercise that can make all the difference to the health of the lymphatic system. Best deep breathing exercises to promote detoxification Eastern cultures and yogic traditions have long been aware of how important deep, mindful breathing is to health and well-being. The breath is central to practices like yoga and tai chi. Deep breathing brings a wealth of benefits to health and well-being. Here are some of the top reasons to remember to breathe deeply: Stimulates organs and lymph flow: The expanding and contracting effect of the diaphragm during deep breathing massages the internal organs and the lymphatic system. Cellular detoxification and oxygenation: Deep breathing naturally stimulates the body to rid itself of toxins, allowing more nourishing oxygen to reach the cells. Relaxation: Deep breathing exercises also trigger the parasympathetic nervous system, called the “relaxation response.” This promotes a calm sense of well-being. Breathing is a natural way to reduce stress and its effects on the body and mind. Fitness and weight loss: Breathing is essential to cardiovascular capacity and maximizing the effects of each workout. By reducing stress, deep breathing also encourages increased fat burning, so the body doesn’t burn glycogen instead of fat. Deep breathing exercises can be performed anywhere, anytime. Strive to cultivate the habit of breathing deeply as much as possible throughout the day, not just during your fitness routine or yoga practice (although it’s extremely beneficial during these times as well). For optimal benefits during deep breathing exercises, exaggerate your breath, lungs’ expansion, and diaphragm movement. Expand your belly and abdominal muscles during each inhale, and empty your lungs completely when you exhale. Even just a few minutes a day of this type of breathing can work wonders for the body, mind, and spirit. Sources for this article include: NIH.gov To read the original article click here.

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Regular Exercise May Help Prevent Fatty Liver Disease Through Bile Acid Metabolism

The AHA! Team — Wed, 23 Jul 2025 05:30:05 +0000

American Physiological Society (APS) via Newswise – Aerobic exercise and a high capacity for exercise may protect against metabolic dysfunction-associated steatotic liver disease (MASLD), also known as fatty liver disease, by increasing the conversion of cholesterol into bile acids, according to a new study published in Function. The paper has been selected as an APSselect article for July by the American Physiological Society (APS). MASLD is a chronic condition in which excessive fat is stored in the liver. It is tied to high cholesterol, Type 2 diabetes, obesity and insulin resistance. It can also lead to liver disease and increases the risk of heart disease. While exercise is known to prevent and treat fatty liver, researchers don’t yet understand exactly how this happens. This new study offers insights: Researchers propose that exercise prevents or reduces fatty liver, in part, by improving bile acid metabolism. The most prominent way cholesterol is removed from the body is by its conversion to bile acids, which aid the digestion of fat and trigger signals that improve how the body uses sugar and fat. By stimulating bile acid metabolism, exercise increases the disposal of cholesterol and activates signals that improve how the body processes food. In the study, rats bred to have genetically high- or low-exercise capacity were provided a high-fat diet, which normally causes fatty liver. This design was chosen because exercise capacity has been independently linked to lower risk for fatty liver disease in people. In addition, genetically identical mice were fed a high-fat diet, and half were allowed access to voluntary running wheels to simulate daily exercise in humans. A separate group of mice that lacked the ability to make bile acids were studied to test whether bile acid metabolism is necessary for the protective effects of exercise. Key findings included: High-exercise capacity rats had higher liver bile acid production, more bile acids in their feces, and lower blood levels of bile acids compared to the low-exercise capacity group. Daily exercise also increased bile acid synthesis, fecal bile acid loss and protected against fatty liver in the genetically identical mice. This demonstrates that daily exercise provides the same benefit as high exercise capacity due to genetic differences. Mice with an impaired ability to produce bile acids experienced no benefit of exercise in preventing fatty liver. Aerobic exercise increased bile acid production, and this process was required to prevent fatty liver. “Importantly, our results identify bile acid synthesis as a key mediator between aerobic capacity, exercise and hepatic energy metabolism that may also be linked to whole-body metabolism and long-term risk for Type 2 diabetes and MASLD,” the researchers wrote. “[B]ile acid synthesis plays a critical role in aerobic capacity and exercise ability in combating MASLD.” Read the full article, “Aerobic Capacity and Exercise Mediate Protection Against Hepatic Steatosis via Enhanced Bile Acid Metabolism.” It is highlighted as one of this month’s “best of the best” as part of the American Physiological Society’s APSselect program. Read this month’s selected research articles.   To read the original article click here.

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Muscle Protein Holds Memory of Exercise: Study Reveals Two-Month “Muscle Memory” Trace

The AHA! Team — Mon, 02 Jun 2025 05:02:24 +0000

Willow Tohi via Natural News – Scientists have long theorized that muscles retain a “memory” of prior exercise, allowing athletes and fitness enthusiasts to rejuvenate lost strength faster after pauses in training. Now, a groundbreaking study from the University of Jyväskylä in Finland confirms this concept at the molecular level, revealing that human muscle proteins retain traces of resistance training for over two months — even after ceasing workouts for 10 weeks. Study by the University of Jyväskylä A study by the University of Jyväskylä reveals that muscle proteins retain structural and functional traces of prior resistance training for over 10 weeks post-break, providing a biological basis for faster recovery after pauses. While some proteins (e.g., aerobic function-related) revert to baseline during inactivity, others (calcium-binding proteins like calpain-2) remain altered, acting as a “scaffold” to expedite retraining. The findings contradict the “use-it-or-lose-it” mindset, showing that short breaks (e.g., vacations or injuries) don’t fully erase gains, allowing for more flexible, sustainable training approaches. Researchers highlight open questions — such as how nutrition (e.g., omega-3s) or low-intensity exercise might extend protein memory — while fitness experts plan to integrate these insights into recovery strategies. The study merges classical physiology with modern proteomics, setting a foundation for personalized training and potential applications for aging or chronic conditions. Scientists have long theorized that muscles retain a “memory” of prior exercise, allowing athletes and fitness enthusiasts to rejuvenate lost strength faster after pauses in training. Now, a groundbreaking study from the University of Jyväskylä in Finland confirms this concept at the molecular level, revealing that human muscle proteins retain traces of resistance training for over two months — even after ceasing workouts for 10 weeks. The interdisciplinary research, led by Professor Juha Hulmi and published in The Journal of Physiology, demonstrates how specific proteins, including calcium-binding molecules, persistently alter their structure and function post-training, providing a cellular foundation for the body’s rapid recovery capability. This discovery not only redefines the science of muscle growth but also repositions societal attitudes toward inevitable training hiatuses, suggesting that breaks may be more biologically forgiving than previously assumed. Beyond neuromuscular adaptations For decades, muscle memory has been attributed to neuromuscular adaptations — such as improved coordination between muscles and the nervous system — and the retention of additional nuclei within muscle fibers, which aid in regaining mass and strength. While these explanations addressed the “why” of muscle recovery, they lacked a clear understanding of how molecular changes might contribute. The University of Jyväskylä study bridges this gap, shifting focus to proteomic changes — differences in protein abundance and function — that persist far longer than superficial muscle bulk. This aligns with epigenetic theories suggesting that genes could retain memory through training, but it takes the concept further by demonstrating measurable protein-level consistency even after significant inactive periods. Study design and findings: A 10-week training cycle and its legacy The study enrolled 42 Finnish adults aged 18-40, who were physically active but inexperienced in structured resistance training. Participants underwent three phases: 10 weeks of intense training, followed by a 10-week break with no resistance exercise, and a final 10 weeks of retraining. Muscle biopsies and advanced proteomic analysis using mass spectrometry tracked over 3,000 proteins. The results revealed two distinct protein groups. While some proteins linked to aerobic functions reverted to pre-training levels during the break, others, including calcium-binding proteins like calpain-2, remained altered throughout the entire study period. These persistent proteins are critical for muscle contraction and calcium regulation, which underpin cellular signaling and structural integrity. “When muscles shrink during breaks, the memory trace stays intact,” explained Hulmi. “This acts like a scaffold, making post-break recovery faster.” Dr. Hooman Melamed, a sports medicine expert, emphasized the practicality: “Strategic breaks for recovery might now be designed without fear of losing progress, helping athletes avoid burnout.” Implications for fitness and recovery strategies The findings challenge the “use-it-or-lose-it” mindset prevalent in fitness culture. “Lifelong trainees shouldn’t stress over occasional short absences,” Hulmi stated, acknowledging exceptions for breaks caused by injuries. For everyday exercisers, the research offers reassurance: a two-week vacation or a busy week doesn’t erase muscle gains entirely. Fitness professionals are already considering how to incorporate these insights. Dr. Trevor Gillum, a kinesiology expert, notes the study solidifies “mechanisms we’ve observed behaviorally.” Institutions like gyms and recovery programs might revise their advice to emphasize regular, sustained engagement over rigid daily routines. The study also underscores the value of plant-based nutrients like omega-3 fatty acids, mentioned in related research, which may enhance muscle-protein signaling. Phytonutrients.news and others championing dietary integration of such compounds may see increased relevance in recovery practices. Expert perspectives and future research While the study unravels a key piece of the muscle memory puzzle, it raises compelling questions. “What resets or extends the two-month window?” asks Dr. Melamed, suggesting that nutrition or stimuli like low-intensity exercise might preserve protein memory longer. Hulmi’s team is also investigating whether prolonged breaks or varying training intensities alter memory traces. The research was funded by organizations including the Finnish Research Council and Renaissance Periodization, a fitness education company, reflecting a rising emphasis on translating basic science into real-world training strategies. A new era of training science Hulmi’s study reframes the relationship between exercise, rest and recovery, offering hope for those balancing busy lives with fitness goals. By pinpointing protein-level changes, it bridges classical physiology and modern proteomics, setting a new benchmark for muscle research. As workout culture moves away from perfection toward consistency, this finding could be a cornerstone of personalized, sustainable training regimens — a reminder that even after a rest, muscles remember. The University of Helsinki’s proteomic maps and ongoing collaborations may soon extend these insights to broader populations, including older adults and those with chronic conditions. For now, the message is clear: Take your breaks confidently. Your muscles are ready when you are. Sources for this article include: TheEpochTimes.com jyu.fi AzoLifeSciences.com To read the original article, click here

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Cancer Patients Benefit Greatly from the Right Type of Exercise, New Research Reveals

The AHA! Team — Fri, 23 May 2025 05:09:16 +0000

Sara Middleton via NaturalHealth365 – It’s safe to say that most American adults need to exercise more. In fact, according to the U.S. Department of Health and Human Services, about 80% of adults and adolescents fail to meet the daily recommended requirements for aerobic and/or muscle-strengthening exercise. It’s a grim statistic, considering that the many physical and mental benefits of exercise are well-documented, including the prevention of health problems like, heart disease, obesity, and cancer. Two recent studies highlight the profound impact of high-intensity interval training (HIIT) on cancer. Research published in the Journal of Physiology found that HIIT prevents cancer and can also slow tumor growth by increasing beneficial immune responses. Additionally, a 2023 randomized controlled trial in the Journal of Sport and Health Science revealed that HIIT significantly improves cardiovascular fitness, quality of life, and emotional well-being in breast cancer patients undergoing adjuvant endocrine therapy. Research results: A single HIIT session has a positive effect on cancer cells Research already shows physical activity improves outcomes for people with cancer. In one study, researchers set out to determine how exactly exercise can offer this type of beneficial effect. The researchers specifically wanted to understand how high-intensity interval training, or HIIT, affected people with colon cancer. HIIT is defined as short bursts of intense exercise followed by periods of rest. For their study, the researchers had 20 colon cancer survivors participate in HIIT exercise sessions. One session was defined as four-by-four minutes of work at 85–95% peak heart rate. The researchers then measured the participants’ blood serum levels. Half of the participants had their serum levels checked immediately before, immediately after, and 120 minutes after a HIIT session. The other half had their serum levels checked before the intervention and four weeks later (after 12 sessions). The authors found something promising: In the blood samples taken immediately after a HIIT session (but not while at rest 120 minutes later), the number of colon cancer cells decreased, and the number of cytokines (immune cells that help fight off infection and modulate inflammation) increased, including a cytokine called tumor necrosis factor-alpha (necrosis means cell death). The authors summarize their major takeaway as follows: “Repetitive exposure to these acute effects [of HIIT training] may contribute to the relationship between exercise and improved colorectal cancer survival.” In other words, if you regularly participate in HIIT exercise, you’ll get repeated exposure to the beneficial immune system changes that are present immediately after your workout! This is good news whether you’re currently being treated for cancer or simply trying to prevent it. How to get more HIIT into your weekly exercise routine Only 1 in 3 Americans get the recommended weekly physical activity (even though gym memberships have climbed steadily over the past two decades). But while modern life may seem ill-suited to a life of exercise and movement (we sit in chairs all day and too often plug into television and social media), adding in a few HIIT sessions to your week is relatively easy: They don’t require much time. If done correctly, you can get a great workout. The “high intensity” portion of the exercise session typically is 15 seconds – 4 minutes in duration, depending on your fitness level. They don’t require a lot of equipment. You can use simple bodyweight movements done in your living room. Movements like spinning on a stationary bike, squats, lunges or even “burpees” (squat, push-up and jump) can work well for you. High intensity movement is followed up with easier movement for the same amount of time (or longer – if needed – depending on your fitness level). This type of exercise can even accelerate weight loss for you. In fact, you burn a large amount of calories during AND after a HIIT session, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC). The higher the exercise intensity, the greater the EPOC effect. So, while HIIT sessions are somewhat challenging, they’ll be over quickly – and they’re as effective as they are short-lived, making them a great value for your effort! Remember, we always recommend speaking with your physician or a qualified health coach before starting a new exercise routine. Sources for this article include: NIH.gov Wiley.com ACEFitness.org MayoClinic.org Cancer.org HHS.gov Statista.com To read the original article click here.

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Sleepless Nights? How Lemon Balm Could be Your Secret to Better Sleep

The AHA! Team — Fri, 25 Apr 2025 05:13:50 +0000

Sara Middleton via NaturalHealth365 – Most people know what it’s like to have the occasional poor night of sleep. But for 40 million Americans, sleep deprivation is a chronic nightly issue. Today, we’ll focus on how lemon balm can help. Undoubtedly, you understand that long-term sleep problems can negatively affect your health. Research has linked sleep disorders to difficulty losing weight and a greater risk of diseases like cancer, dementia, and unwanted accidents. The problem is that many people end up reaching for sleeping pills as a “solution” to their difficulty falling or staying asleep. Even worse, pills are often the only option their doctors recommend. But, over-the-counter (and prescription) sleeping pills can become habit-forming and, like most drugs, come with a variety of unwanted side effects. Of course, the good news – which is our focus today, is that evidence points to plenty of natural solutions for better Zzzs, including lemon balm extract. The science looks good about lemon balm for sleep issues Scientific evidence shows that lemon balm (Melissa officinalis) can help reduce scores of depression, anxiety, and stress. One study published in the Mediterranean Journal of Nutrition and Metabolism found that supplementing with lemon balm extract for 15 days significantly improved rates of anxiety, depression, and sleep quality. These benefits were seen in people with mild-to-moderate anxiety and sleep disorders. 85% of the subjects saw “full remission” of their insomnia, and all subjects started sleeping better (they fell asleep faster and stayed asleep longer). The mode of delivery in this study was tablet form, but lemon balm extract is also available in capsules, oil, teas, creams, and other types of topical ointments. Struggling to sleep? Lemon balm extract could be the key ingredient missing from your nighttime routine. A recommended amount is around 80 to 150 mg of lemon balm extract combined with 160 to 320 mg of valerian root. And for what it’s worth, sleep and mood disorders aren’t the only things lemon balm extract has been used for. Various levels of research support its use to help with cold sores, alleviate nausea and indigestion, and reduce agitation related to Alzheimer’s disease. Discover additional ways to improve your sleep – naturally Sleep is a highly biologically active state our bodies need for regrowth, repair, and overall well-being. To ensure you’re getting enough, why not try lemon balm extract or other natural herbs and supplements – which have been shown to promote sleep, rest, and relaxation? For example, chamomile tea, magnesium, valerian root, and the polyphenol known as honokiol. Want more tips? The National Institute of Neurological Disorders and Stroke offers the following suggestions: Go to sleep and wake up at the same time every day – stick to a schedule. Make your room as dark as possible. Take out nightlights and install light block curtains. Simply wearing an eye mask may not be enough to elicit the total benefits of sleeping in a pitch-black room. Take a hot bath or shower about 90 minutes before bed. Exercise daily, but not within an hour of going to sleep. Minimize exposure to artificial and blue lights within an hour or so before bed. Do something relaxing instead, like deep breathing exercises or meditation. If any of these suggestions (or something else) helps you – please be sure to post a comment below this article. And, sleep well tonight. Sources for this article include: NIH.gov Lifeextension.com NIH.gov Medicalnewstoday.com NINDS.gov 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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The Big Cardio Lie Continues…

The AHA! Team — Mon, 24 Mar 2025 05:32:07 +0000

Al Sears, MD, CNS – The Big Cardio Lie Continues… For 10 years, long-distance runner Ryan Hall held the U.S. record in the half marathon. He was the first person to break the one-hour barrier in that race. And his time in the Boston Marathon remains the fastest for any American athlete. Ryan trained hard. And he trained often. Until he was forced to retire at the age of 33 because his strength was sapped and his fatigue extreme. By the end of his career, the 5’10” former Olympian weighed a paltry 127 pounds. He admits his grinding workouts left him “weak and underdeveloped.” Today, he’s gained almost 40 pounds of pure muscle — and says he couldn’t be happier. His new workout routine includes intense drills with short rest periods between sets. More on that in a moment… Most of the running world was shocked when Hall retired at such an early age. But I wasn’t at all surprised when I heard. You see, along with being an anti-aging doctor, I’m a certified personal trainer. I spent years working with athletes. And I saw what long-distance running and endurance training did to their bodies. This type of cardio exercise causes your muscles to simply waste away. “Cardio” is short for cardiovascular endurance training. It’s the idea that you have to raise your heart rate for a long duration. It’s when you spend 45 minutes on a treadmill, run for miles a day, or take an hour-long aerobics class. This kind of exercise is just not natural. Our ancestors didn’t go jogging. They had short bursts of action, followed by longer periods of rest. And it’s how they stayed strong and healthy with powerful muscles. Unlike the stressed-out, weak muscles of long-distance runners like Ryan Hall. Endurance exercise quickly burns through carbs and fat. This forces your body to break down muscle to help meet energy needs. It also uses your smaller, more oxygen-efficient muscle fibers and ignores your larger, more powerful muscle fibers that actually trigger muscle-building. One study showed that the muscles of marathon runners actually shrink. When the muscle biopsies of marathon runners were analyzed, researchers found their muscle fiber size had decreased and atrophied.1 The way to build strong muscles that keep you healthy is to shorten the duration of your exertion but increase the challenge. That’s the philosophy behind my PACE principle. PACE stands for Progressively Accelerating Cardiopulmonary Exertion, and the concept is pretty simple: short, progressively accelerated bursts of intense exercise followed by rest. And the research proves it works… One study followed women over the age of 80. Three times a week they did short but intense exercise routines similar to PACE. After just 36 sessions they increased their lower-body muscle mass by 26% and their leg muscle power by 31%.2 There are a lot of ways to do PACE, but for building strength, your best bet is to do resistance training exercises. But you don’t need to use weights or join a gym. Your body is the only equipment you need. I’m talking about calisthenics, which use the resistance of your own body weight to make you stronger (they’ll help you burn extra fat, too). And you’ll see and feel results almost immediately. In one study, 21 frail, elderly subjects took part in resistance training. After just 11 weeks, their muscle fiber increased by up to 60%.3 But another study really made me sit up and take notice… In this study, researchers took muscle samples from both young and older adults. The seniors were 59% weaker at the start of the study than the young people. The older group did resistance calisthenics three times a week. After six weeks, the older group improved their muscle strength by about 50%. But there was an even more remarkable side effect. Their muscle tissue was rejuvenated. In fact, most of the genes that express aging were reversed back to younger levels!4 Grow Your Muscles While Reversing Aging I’ve helped hundreds of people increase muscle mass with my PACE principle. To get the biggest impact in the shortest amount of time, I recommend starting with one of the largest muscles in your body. Those are the quadriceps on the front of your thighs. NOTE: Anyone can do PACE. You don’t have to be in great shape to start. That’s the beauty of this program. All you need to remember is that no matter where you start, you just need to keep increasing the challenge. And to rest and recover fully between each period of exertion. Here’s one of my favorite quad-builders: Jump Squats Start with your body crouched, feet together, arms extended down, head straight and level. From this position, straighten your legs and jump upward as high as you can into the air. Once you have landed, quickly return to your original starting position, taking care not to lose your balance throughout the exercise. Repeat. It will take you a few sessions to build up your stamina. Start slowly. If you’re a beginner or have trouble with your knees, you can take out the jump and just push yourself up on your toes. Take plenty of time to build up your strength, endurance and balance gradually. Rest and recover between sets. At first, you’ll have to take longer breaks, but they’ll get shorter as you rebuild your natural strength. To Your Good Health, Al Sears, MD, CNS References: Trappe S, et al. “Single muscle fiber adaptations with marathon training.” J Appl Physiol. 101:721-727, 2006. Raue U, et al. “Improvements in whole muscle and myocellular function are limited with high-intensity resistance training in octogenarian women.” J Appl Physiol. 2009;106(5):1611-7. LaStayo P, et al. “The positive effects of negative work: increased muscle strength and decreased fall risk in a frail elderly population.” J Gerontol A Biol Sci Med Sci. 2003; 58(5):M419-424. Melov S, et al. “Resistance exercise reverses aging in human skeletal muscle.” PLoS ONE. 2007; 2:e465. To read the original article about The Big Cardio Lie click here.

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