physical activity Archives - Amazing Health Advances

New Study Confirms Rope Skipping as an Effective Cardio Workout

The AHA! Team — Fri, 07 Mar 2025 06:25:31 +0000

Dr. Priyom Bose, Ph.D. via News-Medical – Researchers find both high-intensity and moderate rope skipping improve VO₂max in young adults. A recent European Journal of Clinical Nutrition study investigates whether high-intensity interval exercise HIIE and moderate-intensity continuous exercise (MICE) using rope skipping improve cardiorespiratory fitness (CRF) and body composition. The importance of physical activity for good health Physical inactivity increases the risk of numerous non-communicable diseases (NCDs), some of which include type 2 diabetes, coronary heart disease, certain cancers, and all-cause mortality. Current physical activity guidelines recommend that adults engage in 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of vigorous-intensity aerobic physical activity every week to achieve health benefits. Low adherence to these guidelines increases the risk of NCDs among the global population. CRF is defined as the ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical activity. Low CRF reflects an inactive lifestyle, which increases the risk of mortality and chronic conditions in both general and clinical populations. Both continuous and interval-based moderate-to-vigorous intensity aerobic physical activity improves CRF. Rope skipping is an ideal home-based, moderate-to-vigorous intensity aerobic exercise that can be accessible to a wide range of socioeconomic groups due to its low cost and minimal required space. Despite these advantages, researchers have reported poor adherence to moderate-intensity interval rope skipping. Thus, there is a need to develop strategies to improve adherence to and maximize the health benefits of rope skipping. Recent studies highlight HIIE as an effective exercise strategy with significant benefits for CRF and weight management. This strategy involves repetitive rounds of high-intensity and submaximal exercise achieving greater than or equal to 80% of the maximum heart rate (HRmax) alternated with short recovery periods. Typically, HIIE sessions last less than 30 minutes. Importantly, most studies reporting the benefits of HIIE have been conducted under controlled laboratory conditions, which may not reflect the real-world scenario. About the study The current randomized control trial was conducted at the Faculty of Education, Chulalongkorn University in Thailand between April 4, 2022, and June 30, 2022. Young adults between 18 and 34 years of age who failed to meet the physical activity guidelines for at least three months were included in the trial. Individuals with a body mass index (BMI) of less than 25 kg/m² were selected, whereas those with a history of cardiovascular disease, diabetes, and smoking were excluded from the analysis. Study participants were randomly assigned to either the control, HIIE, or MICE group. All study participants received training to ensure they could perform rope skipping at the required intensity. At baseline, height and body mass measurements were obtained through a stadiometer and bioelectrical impedance analysis scale, respectively. Resting blood pressure, CRF, and body composition were also measured. HIIE group participants performed seven sets of two-minute rope-skipping at 80% HRmax, with one minute of active recovery at 50% HRmax, for a total of three sessions every week over one to two weeks. In the next three to eight weeks, study participants completed nine sets of two-minute rope-skipping at similar intensity and recovery intervals with a frequency of three sessions each week. During the first and second week of the study period, the MICE group performed 20 minutes of rope skipping at 70% HRmax during each session for five days every week. For the next three to eight weeks, MICE participants increased the duration of their exercise to 30-minute sessions at the same intensity and weekly frequency. Those in the control group were not subjected to any specific interventions. After completing the exercise, CRF and body composition measurements were obtained. Rope skipping improves CRF A total of 59 study participants completed all required testing. At baseline, no significant differences were observed between the test groups. In the HIIE group, an average heart rate of 156 and 120.1 beats/minute was recorded during the work and rest intervals, respectively. Comparatively, the average heart rate in the MICE was about 136 beats/minute. After the eight-week intervention, both the MICE and HIIE groups exhibited similar CRF, with a maximal oxygen consumption (V̇O2max) of approximately 10.5%. The post-hoc analysis revealed significantly higher V̇O2max in both MICE and HIIE groups as compared to the control group. No significant differences in body composition and BMI were observed in the control and exercise groups after the intervention. Likewise, no significant differences in enjoyment were observed within or between exercise groups after the intervention period. Conclusions Rope skipping in both the MICE or HIIE format effectively enhanced CRF and provided comparable levels of enjoyment in healthy young adults. These findings indicate that rope skipping could be adopted as an alternative for HIIE due to its low cost, as well as its minimal equipment and space requirements. Journal reference: Phongchin, W., Tinsabhat, S., Trongjitpituk, R., et al. (2025) Effects of high-intensity interval rope-skipping on cardiorespiratory fitness, body composition, and enjoyment in young adults. European Journal of Clinical Nutrition; 1-6. doi:10.1038/s41430-025-01575-4 To read the original article click here.

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A Moderate Level of Physical Activity Increases Breast Cancer Survival

AHA Publisher — Wed, 30 Nov 2022 08:00:25 +0000

Suchandrima Bhowmik via News-Medical – Physical activity may provide some level of protection against the development of breast cancer; however, the impact of physical activity following a breast cancer diagnosis remains unknown. Previous studies suggest that both strenuous and moderate exercise have comparable benefits on the incidence of breast cancer; however, there is limited data on survival outcomes. A recent letter published in the journal JAMA Network Open discusses the association of physical activity beyond essential everyday functions with the mortality risk among breast cancer survivors. About the Study The current study included post-menopausal breast cancer survivors who had received their initial diagnosis at least two years prior to the start of the study. More specifically, the study participants’ early-stage breast cancer diagnosis was provided between 1996 and 2012. Baseline interviews were conducted between August 1, 2013, and March 31, 2015. After that, the participants were followed up with until their death or when the study ended on April 30, 2022. The Fatigue Severity Inventory and the Godin-Shephard Leisure-Time Physical Activity Questionnaire (GSLTPAQ) was used to assess physical activity and leisure. Exercise patterns were categorized as insufficiently active, moderately active, and active at baseline based on exercise habits during a seven-day period. Physical Activity Reduces Risk of Death Due to Breast Cancer A total of 315 participants were included in the study, all women. The mean age at the interview was 71 years. A total of 217 participants were non-Hispanic White, 28 were Pacific or Asian Islander, 66 were African American or Black, and four were Hispanic. Unfortunately, five participants died within the follow-up period due to breast cancer. Mortality rates were 12.9 per 1,000 person-years (PY) for active participants, 32.9/1000 PY for insufficiently active participants, and 13.4/1000 PY for moderately active participants. Taken together, moderately active or active participants were associated with a 60% reduced risk of death compared to insufficiently active participants. Conclusions Taken together, these findings indicate that both active and moderately active women diagnosed with breast cancer were less likely to die from breast cancer as compared to entirely inactive participants. Thus, the care management plans for women diagnosed with breast cancer should incorporate physical activity to increase the likelihood of survival and improve their overall quality of life. A key limitation of the current study includes the lack of information on the participants’ daily diet habits. Furthermore, physical activity was self-reported by the participants and is subject to bias; therefore, future studies incorporating technological devices such as pedometers and heart rate monitors may be beneficial. Journal reference: Chen, L. H., Irwin, M. R., Olmstead, R., et al. (2022). Association of Physical Activity With Risk of Mortality Among Breast Cancer Survivors. JAMA Network Open. doi:10.1001/jamanetworkopen.2022.42660. To read the original article click here.

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Can Exercise Slow Mental Aging? The Answer May Surprise You

AHA Publisher — Wed, 23 Feb 2022 08:00:02 +0000

Lori Alton via NaturalHealth365 – For the 6.2 million Americans currently affected by Alzheimer’s disease, the condition can be truly debilitating – interfering with judgment, distorting personality, erasing precious memories, and torpedoing the potential of many seniors to live independently. While pharmaceutical treatments for Alzheimer’s disease and dementia have yielded disappointing results, brand-new research – involving a simple, natural intervention – might provide a ray of hope. In a just-published study from UC San Francisco, researchers examined the potential of regular physical activity to maintain healthy cognition and memory in elderly individuals. Let’s look at the encouraging findings. Physical Activity Alters Brain Chemistry and Protects Function The study, published last month in the journal Alzheimer’s and dementia, involved the postmortem examination of 404 elderly patients from the Memory and Aging Project at Rush University in Chicago. The project had tracked the later-life physical activity of the participants, who had agreed to donate their brains after death. The scientists found that the patients who had stayed physically active had more of a certain type of protein that enhances the connections (or synapses) between neurons – promoting healthy thought processes and memory and allowing participants to maintain cognition late in life. Lead author Kaitlin Casaletto, PhD, a neuropsychologist at the Weill Institute for Neurosciences, announced that the research was the first to use human data to show that synaptic protein regulation was linked to physical activity. Even more significantly, the synaptic improvements were responsible for beneficial cognitive outcomes. Not only that – but they could potentially ward off dementia, Dr. Casaletto noted. “Synaptic health can support the brain against Alzheimer’s disease,” she concluded. “Warring Proteins” – Presynaptic Protein Diminishes the Harm From Toxic Brain Chemicals Researchers believe that a pair of proteins – amyloid and tau – are deeply implicated in the development of Alzheimer’s disease. But, the true science behind this theory has yet to prove it. In fact, there are some experts that say these proteins might be trying to protect the brain from toxic substances. Having said that, amyloid proteins can accumulate in the brain, causing cellular dysfunction and cell death, while tau proteins can form harmful neurofibrillary “tangles.” But, the study showed that having higher levels of “presynaptic proteins,” such as synaptophysin, led to good synaptic connections. By the way, it turns out that a synapse is more than just a “connection” between neurons. It is actually the site where the process of cognition occurs, Dr. Casaletto explained. In addition, the presynaptic proteins brought about by exercise help shield the brain from the damaging effects of amyloid and tau. Even when the brains of deceased individuals were laden with pro-inflammatory amyloid, and tau proteins, the protective impact of exercise could still be seen. Physical Activity Awards a “Jackpot” of Health Benefits Clearly, the study makes a case for the merits of exercise in preserving cognitive ability. Of course, scientists already credit regular physical activity with a “laundry list” of benefits. In addition to improving synaptic function, regular exercise can help alleviate oxidative stress, inflammation, and mitochondrial dysfunction, setting the stage for Alzheimer’s disease and other forms of dementia. And regular exercise can also help reduce both depression and obesity – additional risk factors for Alzheimer’s disease. Other health bonuses include increased energy metabolism, better circulation, improved glucose metabolism, and the release of “feel-good” brain chemicals, including endorphins. Just about every health expert will suggest 30 to 60 minutes of aerobic exercise – such as power walking, jogging, or biking – several times a week to help maintain reasoning and learning skills, sharpen memory and possibly delay the onset of Alzheimer’s disease and age-related cognitive decline. Before you begin a new workout routine, though, consult your integrative physician or a health coach – who can help you find a program that’s right for you. Slow Mental Aging With Natural Techniques Nutrients and supplements that promote cognitive function and accurate memory include rosemary, ginkgo biloba, lion’s mane mushrooms, acetyl-l-carnitine, Panax ginseng, vitamin C, curcumin, and omega-3 fatty acids, such as EPA and DHA found in fish oil. In addition, B vitamins – particularly vitamin B12, vitamin B9 (folate), and vitamin B3 (niacin) – can help break down homocysteine, a pro-inflammatory amino acid implicated in poor heart function. As always, though, check with your trusted integrative doctor before supplementing. Generally speaking, the Mediterranean diet – featuring antioxidant spices, healthy monounsaturated fats such as olive oil, fruits, vegetables, legumes, nuts, and limited amounts of high-quality protein – has been linked to a reduced risk of Alzheimer’s and other neurodegenerative conditions. (It has also been associated with a lower incidence of heart disease as well as longer life – so many healthcare providers suggest this healthy way of eating is a win/win). Of course, getting sufficient sleep, managing stress through natural methods, staying well hydrated with pure, filtered water, and reducing exposure to environmental toxins and metals (such as aluminum) can all help support healthy cognition and memory. “You’re only as old as you feel,” according to the old adage. But, when you consider the effects of aging on the brain, it might be more accurate to say: “You’re only as old as you THINK.” As the latest study suggests, elderly people who continue physical activity may have an “inside track” on staying (cognitively) youthful. And that’s something to think about. Sources for this article include: Wiley.com ScienceDaily.com LifeExtension.com NIH.gov NIH.gov NIH.gov EverydayHealth.com To read the original article click here.

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Can Exercise Reduce Anxiety? New Study Gives Us An Answer

AHA Publisher — Fri, 11 Feb 2022 08:00:54 +0000

Ethan Boldt via Dr. Axe – Did you know that anxiety disorders are the most common mental illness in the U.S.? Over 40 million adults age 18 and older are affected; this equates to 18 percent of the population. In fact, one of every three teenagers reported suffering some sort of anxiety disorder in the past year. Even if you’re fortunately to not suffer from anxiety, you probably know a loved one who does and perhaps have seen how damaging it can be. After all, it increases one’s risk for other psychiatric disorders like depression — half of those diagnosed with depression are also diagnosed with an anxiety disorder. As a result, not only is traditional treatment such as cognitive behavioral therapy considered, certain natural ways to reduce anxiety are also under examination. One such natural way to deal with anxiety? Exercise. If fact, some research demonstrates that just a single bout of exercise can help ease anxiety when it arises. But if it was only so simple. Let’s dive in. The Anxiety-Exercise Conundrum Among the damage that anxiety can inflict, it can impact how active a person is. A 2015 study showed that anxiety sufferers were, on average, more sedentary and less inclined to participate in challenging forms of physical activity. Study authors concluded that rather than focusing mostly on high-intensity exercises for alleviating anxiety, it might be more productive to simply increase light physical activity while decreasing the number of sedentary bouts. In an article for Psychology Today, Alice Boyes, PhD, details why anxious people may avoid exercising: The sensations of exertion — raised heart rate, sweating, breathing heard — are similar to anxiety. Worry about getting injured or experiencing pain. Exercise can spike social anxiety, such as concern about how you look during exercise or even having to interact with people you normally wouldn’t. New Study In a recent Frontier In Psychiatry large-scale study of nearly 200,000 active adults, it showedthat being physically active cuts the risk of developing clinical anxiety in half. The study was based in Sweden and focused on cross-country skiers, but researchers declared that nearly any kind of aerobic activity probably protects the individual from excessive anxiety. In the 21-year study, skiers had a significantly lower risk of developing anxiety compared to non-skiers. Interestingly, among women, more demanding physical performance — such as faster finishing times, higher exercise doses, etc. — was linked with an increased risk of anxiety compared to slower skiing women. Nonetheless, the anxiety risk was still less compared to the control group. For men, there was no statistical difference in anxiety levels between fast vs. slow skiiers. To the authors, it was clear: “Our results support the recommendations of engaging in physical activity to decrease the risk of anxiety in both men and women.” Meanwhile, they admitted that the “physical performance level” for women and how it impacts anxiety risk requires further examination. Benefits of Exercise for Anxiety Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels and ease stress and tension. People with anxiety can benefit from exercises like yoga and tai chi because they promote relaxation and involve deep breathing techniques that help to reduce stress and muscle tension. A 2012 review published in Alternative Medicine Review found that of the 35 trials that addressed the effects of yoga on anxiety and stress, 25 of them noted a significant decrease in stress and anxiety symptoms as a result of practicing yoga. Did you know that yoga changes your brain by impacting your GABA levels and suppressing neural activity? Besides yoga and tai chi, you can practice other exercises that help to calm the body. For example, running, walking or hiking outdoors, lifting weights and even dancing can help to combat stress. In fact, exercising outside during the winter where you’re exposed to sunlight is thought to be one effective strategy for helping ward off seasonal affective disorder, a type of mood disorder/depression that tends to affect people during the dark winter months. It may be another reason why the cross-country skiers in that above study fared so well. Sunlight and exercise both have a positive impact on your mood for several reasons, including because they help release more “feel good” chemicals, including serotonin and endorphins. Additionally, a 2019 study indicated that exercising helped divert the participant from whatever he or she was anxious about. Anecdotally, this may seem logical to many of us who feel great relief from whatever we were anxious about before our workout, but it necessitates further study. In a Journal of Neuroscience animal study, it seemed to resolve the contradictory findings that running can decrease anxiety while activating the frontal regions of the brain responsible for executive function. How so? “By increasing GABAergic inhibition in the hippocampus in response to stress, running may serve to calm excitatory circuitry that might otherwise produce an overly anxious state.” Best Types of Exercise for Anxiety What is the best type of exercise for anxiety? The general consensus is that any type of exercise will do well to lower anxiety levels, but of course, it depends on the individual. As the studies above demonstrate, tai chi and yoga rate very well … and now, so does cross-country skiing. Here are some helpful tips for choosing the right kind of exercise for you: What exercise do you enjoy and can commit to? Do that! Exercising with others may increase or decrease your anxiety. Go with whatever fits you. For some, working out with a friend or group can improve commitment level and provides social support. When possible, exercise outdoors. Researchers have found that just being outdoors in nature can improve your overall feelings of wellbeing and reduce anxiety. Make exercise a good habit by often doing it a similar time of day, so both your body and brain is not only ready for it but even looks forward to it. Often, morning time can work well for anxious individuals. To read the original article click here.

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Brain Function Boosted by Daily Physical Activity in Middle-Aged, Older Adults

AHA Publisher — Tue, 01 Feb 2022 08:00:53 +0000

University of California San Diego Health via Newswise – A new study by researchers at University of California San Diego School of Medicine adds to the canon of research associating physical activity with cognitive performance, this time using 90 middle-aged and older subjects who wore accelerometers while physically active and completed mobile cognitive testing from home. “The future of lifestyle interventions really needs to be remote-based,” said Raeanne Moore, PhD, associate professor in the Department of Psychiatry at UC San Diego School of Medicine and principal investigator of the study. “The pandemic has made this especially clear.” On the days their physical activity increased, the study found, the 50- to 74-year-old participants performed more effectively on an executive function task, and on the days when their physical activity decreased, so too did their cognitive performance. The findings published Jan. 31, 2022 in the journal JMIR mHealth and uHealth. “It was a very linear relationship,” Moore said. “We hypothesized that we would find this, but we couldn’t be sure because we weren’t telling people to increase their physical activity. They just did what they do every day.” First author Zvinka Zlatar, PhD, a clinical psychologist at UC San Diego School of Medicine, added: “Future interventions, in which we ask people to increase their physical activity, will help us determine if daily changes in physical activity lead to daily gains in cognition measured remotely or vice versa.” The correlation between physical activity and cognition remained when adjustments were made for various co-morbidities, such as HIV status, age, sex, education and race/ethnicity. But it held only for persons who function dependently — who rely on others to perform the tasks of daily living, such as managing household activities or paying the bills. “For them, physical activity may have a greater benefit on daily, real-world cognitive performance,” Moore said, a finding consistent with research into Alzheimer’s disease and related dementias. Though it didn’t fall within the purview of this study, Moore speculated that, because functionally independent adults likely perform more cognitively stimulating and social activities, which are known to have positive impacts on brain health, physical activity may have less of an impact on cognition. Moore and Zlatar said their work has implications for the development of novel digital health interventions to preserve brain health in aging. “We don’t know yet if there’s a cumulative, long-term effect to these small daily fluctuations in cognition,” Zlatar said. “That’s something we plan to study next – to see if performing physical activity at different intensities over time, in unsupervised settings, can produce long-term improvements in brain health and sustained behavior change.” To read the original article click here.

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NEW STUDY Shows Listening to Emotionally Significant Songs Improves Cognitive Function

AHA Publisher — Tue, 25 Jan 2022 08:00:20 +0000

Lori Alton via NaturalHealth365 – Alzheimer’s disease and other forms of dementia continue to impact a tragic number of people throughout the United States. Over 6.5 million Americans are currently affected – and the number is expected to soar to 13 million by the year 2050. Sadly, the Alzheimer’s Association reports that deaths from Alzheimer’s disease have increased by an alarming 16 percent since the onset of the COVID-19 pandemic. Conventionally speaking, there is currently no cure, and pharmaceutical medications have yielded disappointing results – along with unwanted side effects such as nausea, muscle pain, and headaches. However, scientists at the University of Toronto report that a natural intervention may help improve cognitive function. A just-published study points to the benefits of music for people suffering from cognitive decline. To learn more about the intriguing potential of music to improve cognition and memory, read on. Benefits of Music Include Improved Brain Function, Landmark Study Shows In the small pilot study published in the peer-reviewed Journal of Alzheimer’s Disease, patients with Alzheimer’s disease listened to a selection of their favorite songs for an hour a day for three weeks. The songs were chosen because they were “autographically salient,” meaning that they were familiar tunes with personal meaning for the participants. For example, the repertoire might include songs the participants had danced to at their weddings. All patients underwent MRIs before and after the listening sessions – and the results led the scientists to an extraordinary conclusion. The team reported that regularly listening to beloved songs could change the brain’s neural pathways and improve structure and function. Listening to Familiar Songs Stimulates the Prefrontal Cortex Senior author Dr. Michael Thaut, a professor at the University of Toronto’s Faculty of Music and Temerty Faculty of Medicine, reported that listening to music can cause changes in neural pathways – notably in the prefrontal cortex, where deep cognitive processes occur. “(Listening to music) can stimulate neural connectivity in ways that help maintain higher levels of functioning,” Dr. Thaut stated, adding that patients also showed improvement in the integrity of the brain. Interestingly, listening to music written and performed in a similar style – but with no particular personal meaning – activated an “auditory” network, which meant that it caused brain activity that indicated the act of listening. But, when participants listened to familiar, well-loved songs, the prefrontal cortex activated significantly, indicating cognitive engagement. It seems that the benefits of music include activation of the “control center” of the brain. “Music is an ‘access key’ to the memory and prefrontal cortex,” declared Dr. Thaut. The researchers concluded that listening to music is an effective way to increase brain plasticity in patients with dementia and mild cognitive decline – and that there is a clinical potential for personalized, music-based interventions. Benefits of Music Therapy Include Practicality and Low Cost Dr. Thaut likened the stimulating effect of familiar music to that of a “brain gym.” And, apparently, daily workouts yield the best results – as the therapy is not a “one and done” technique. The research suggested that repeated. Regular listening is necessary to reap the full benefits of music for people with cognitive decline. Lead author Corinne Fischer, director of Geriatric Psychiatry at St. Michael’s Hospital in Toronto, said that the study showed that a home-based approach to music listening could be beneficial and have lasting effects on the brain. She praised the music-based intervention as feasible, cost-effective, and readily available. Dr. Thaut expressed his belief that the study “opened the door” to further research on therapeutic applications of music for people with dementia. Support Good Cognitive Function With Other Natural Techniques According to a study published in 2017 in the Journal of Alzheimer’s Disease, regular physical activity can positively influence cognitive ability, reduce the rate of cognitive aging and even reduce the risk of Alzheimer’s disease and other dementias. Experts say that exercise may increase the production of beneficial brain chemicals, improve insulin sensitivity and reduce inflammation. Herbs that are believed to help enhance cognitive function include turmeric, ginkgo biloba, and rosemary, which have promoted memory in clinical studies. Rosemary’s close cousin, sage, may hold even more promise. A controlled study showed that rosemary extract inhibits an enzyme that breaks down acetylcholine, an important neurotransmitter needed for memory and learning. Of course, consult your integrative doctor before supplementing. People have always intuitively realized the power of music to uplift, inspire and console. While larger controlled clinical trials are needed, this intriguing early study helps “roll back the curtain” and reveal some of the science behind that power. Sources for this article include: ScienceDaily.com AlzheimersAssociation.com NIH.gov Carewatch.co.uk To read the original article click here.

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Resolve to Get Moving in 2022: Here’s How

AHA Publisher — Fri, 07 Jan 2022 08:00:33 +0000

American Chiropractic Association via Newswise – Arlington, VA — A new year means many people are making resolutions to get healthier and lose weight. While moving toward better health usually involves more physical activity, many have found themselves moving far less than usual because of working from home and other lifestyle changes associated with the COVID-19 pandemic. According to the American Chiropractic Association (ACA), there are simple strategies that can help you make the transition from a body at rest to a body in motion. “Brief periods of inactivity usually aren’t that big of a deal,” says Matthew DiMond, DC, DACRB, EMT, a member of the ACA Council on Physiological Therapeutics and Rehabilitation. “However, long-standing inactivity will lead to more fatigue, tiredness, and lethargy. Depending on where you are in the lifespan, muscle fiber types can start to change, and that can be detrimental. In the elderly, less movement and decreasing load demands can have a negative impact on their quality of compact bone.” So, if you have been less than active the past year or two, consider the following strategies to help you get moving again: Just Start Moving. “First and foremost, you just have to start doing anything. Whatever it is that you’re willing to do,” Dr. Dimond says. Find an exercise routine that’s right for you. “It doesn’t matter what it is, as long as you’re starting somewhere and you’re doing it. Make it fun.” Be Consistent. After getting started, the most important thing is consistency. “The human body—and the human mind for that matter—like normalcy,” Dr. DiMond explains. “Wherever you currently are is what your body likes to do. The initial effort can be monumental; being consistent with it will create a habit.” Be Accountable. Consider finding an exercise partner or activities that involve other people. Such connections can often inspire, drive, and motivate people to focus on their health goals and move forward. Be Safe. When starting to move again after being inactive, assume that your capacity for activity will be diminished. Be aware of your limits and focus on what works for you, rather than comparing yourself to others or to your previous fitness level. Also be mindful of any pain you experience. “You know your body,” Dr. DiMond says. “Pain is a good thing; it tells us that something is starting to be wrong. Not that you necessarily need to change, but you probably went a little too far. Back off and make sure that whatever it is you’re doing, you’re doing it at a comfortable level.” Identify Your Motivation. Motivation can be a challenge for people who start to move after a period of inactivity. “Willpower is not enough,” Dr. DiMond says. He encourages people to define their goals in terms of “what” instead of “why.” Ask yourself what you are trying to accomplish and create metrics based on that goal. Do you want to run a 5K? Do you want to walk your dog every day or be able to pick up your grandchild? Determine your “what” and set metrics to achieve it. Determining your motivation and taking a safe, consistent approach to moving more will help you get closer to your health and fitness goals, but most importantly just get started. Talk to a doctor of chiropractic before starting a new fitness regimen. Chiropractors offer a patient-centered, nondrug approach to pain relief, increasing function and enhancing health and wellness—including advice on exercise and injury prevention. For more health and wellness information, or to find a chiropractor near you, visit ACA online at www.HandsDownBetter.org. To read the original article click here.

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Research Shows Link Between Exercise and Better Mental Health

AHA Publisher — Tue, 16 Nov 2021 08:00:49 +0000

Kaiser Permanente via News-Medical – Kaiser Permanente research published on November 11 in Preventive Medicine showed people who exercised more during the initial lockdown period of the COVID-19 pandemic experienced less anxiety and depression than those who didn’t exercise. It also showed that people who spent more time outdoors typically experienced lower levels of anxiety and depression than those who stayed inside. More than 20,000 people participated in the survey-based study from 6 regions served by Kaiser Permanente across the United States, which included Hawaii, Colorado, Georgia, and the mid-Atlantic states, as well as Southern and Northern California. “What these study findings tell us is that even during an active pandemic or other public health crisis, people should be encouraged to be physically active to help maintain their physical and mental health. Parks and other nature areas should remain open during public health emergencies to encourage outdoor physical activity.” Deborah Rohm Young, PhD, study’s lead author, director, Division of Behavioral Research for the Kaiser Permanente Southern California Department of Research & Evaluation In March 2020, COVID-19 developed into a worldwide pandemic. With no known treatment, public health officials attempted to reduce its spread by limiting human interactions through stay-at-home policies. Businesses temporarily closed or changed their practices to prevent the spread of the virus, affecting the economy and many people’s jobs. These stressful factors, along with fewer opportunities to socialize with friends and family, increased symptoms of depression and anxiety for many people. Since it is known that physical activity and time spent in nature are associated with improved mental health, researchers at Kaiser Permanente in Southern California sought to determine how exercise and time outdoors was associated with people’s mental health during the height of the pandemic. In April 2020, researchers sent a series of COVID-19 surveys to more than 250,000 participants in the Kaiser Permanente Research Bank -; a collection of lifestyle surveys, electronic health record data, and biospecimens, which Kaiser Permanente members volunteered. People who reported COVID-19 symptoms were not included in this analysis, resulting in 20,012 respondents. They each completed at least 4 surveys between April and July 2020. White women older than 50 accounted for a high proportion of the respondents. Most respondents said they were retired and generally adhered to the “safer-at-home” orders during the period of the survey. The study found that: Reports of anxiety and depression decreased over time Anxiety and depression scores were higher for females and younger people, and lower for Asian and Black people compared with white respondents Participants who reported no physical activity reported the highest depression and anxiety compared to people who had exercised Spending less time outdoors was associated with higher depression and anxiety scores People who had increased their time outdoors the most reported the highest anxiety scores, but the research could not explain the finding “What we learned from these findings is that during future emergencies it will be important to carefully weigh the decisions to close parks and outdoor areas against the negative impact those closures may have on people’s mental health,” said Dr. Young. The study was funded by the Kaiser Permanente Research Bank. To read the original article click here.

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Victory Gardens Benefit Your Health, Wallet and the Environment

AHA Publisher — Fri, 13 Aug 2021 07:00:33 +0000

Christine Ruggeri, CHHC via Dr. Axe – In the early 1900s, gardening was considered a civic duty. During World War I, Americans were urged to grow food wherever possible, from backyards and empty lots to rooftops. Growing “victory gardens,” as they were called, was a way to prevent starvation and gain self sufficiency. The ability to harvest your own food during a period of such scarcity was valued and, frankly, demanded. The call for growing victory gardens returned again during World War II. At one point during the 1940s, it was estimated that 40 percent of the U.S.’s vegetables were produced by home, community and school gardens. Much more recently, home vegetable gardens made another comeback as Americans turned to home growing to avoid crowded grocery stores during the pandemic. People have also been concerned about disruptions to the food supply and the affordability of fresh vegetables. To boot, many have had more time at home to tend to their gardens. What Are Victory Gardens? Victory gardens are home or community vegetable gardens that are planted and maintained by residents. Each garden looks a little different, with some planted in backyards, others in greenhouses and some in larger community gardens. The idea is to create a space that will produce fresh, organic produce for you, your family and neighbors. Although the concept of a victory garden originated during WWI to prevent vegetable scarcity and ensure there was enough produce for soldiers, the general idea is similar today. Growing your own garden enables self-sufficiency, reduces the use of environmental chemicals and saves you money at the grocery store. How to Start One First, pick your plot of land or small gardening area. This can even be in containers or window boxes. Make sure you choose an area that gets at least a few hours of sunlight per day and has soil that drains well. You want to avoid soggy areas that don’t offer enough soil drainage and direct sunlight. Once you select your area, add in a good amount of compost. Use a shovel to loosen up your existing soil, and mix in the compost. Instead of purchasing compost, you can use DIY compost that’s simple to make and only requires that you add brown and green materials (like grass clippings, veggie scraps and coffee grounds) and keep it moist. What to Grow For beginners, the key is to choose vegetables, herbs and some fruits that are easy to grow and require only a few hours of sunlight. Pick the foods that you love most and will be able to add to your weekly recipes. Some of the best foods for your victory garden include: Cabbage Kale Spinach Swiss chard Kohlrabi Beets Turnips Carrots Onions Garlic Parsnips Basil Parsley Thyme Strawberries Blueberries Raspberries Tomatoes are another good option, but they need to be in an area that gets plenty of direct sunlight. When it comes to growing your own fruit, it will likely take a few years for a fruit tree to start producing, so plant and be patient. Benefits 1. Provide Fresh, Organic Produce It can be hard to find fresh, organic produce, so why not grow it yourself? You’ll be able to ensure that no harmful chemicals were used on your plants, and you can harvest and eat them at the peak of freshness. Easy access to fresh fruits and vegetables will also improve your overall diet and help you maintain a healthy weight. In a 2020 online survey that included U.S. adults ages 18-75, results showed that those with home gardens were less likely to be obese and more likely to meet dietary recommendations for fruit and vegetable intake. 2. Reduce Food Costs It’s no secret that buying high-quality, organic produce can be costly compared to conventionally grown fruits and vegetables. Growing some veggies at home can help reduce your overall grocery bill, while improving the quality of the produce you consume regularly. 3. Provide Physical Activity One of the greatest benefits of victory gardens is the exercise that’s needed to maintain the space. Gardening is an enjoyable way to move your body daily, and it’s beneficial for your mental health, too. A 2018 study assessed the success of mentored home-based vegetable gardening intervention among breast cancer survivors. Researchers found that compared with the controls, the intervention participants reported significantly greater improvements in moderate physical activity, and home gardening helped improve health behaviors, including vegetable consumption. 4. Benefit the Environment Keeping an organic garden that doesn’t require the use the pesticides, herbicides and chemical fertilizers is not only better for your health, but it’s better for the environment, too. It positively contributes to the natural ecosystem and doesn’t lead to storm runoff of harmful toxins that enter our water systems. 5. Spread the Wealth One of the best things about growing your own vegetables is the abundance that will be produced by a successful garden. You’ll be able to feed yourself, your friends and your neighbors. This is what the victory garden was all about during the 1900s — growing for the community and, really, the country. Potential Downsides? What are the disadvantages of victory gardens? Maintaining your own vegetable garden does require time and energy. Of course, spending time outdoors working with the Earth is beneficial to your health in so many ways, so it’s well worth the work. Still, you may find it helpful to work with an experienced gardener or do your research before getting started. It’s best to start small, and add in as you get more comfortable. Conclusion Victory gardens originated during World War I when food scarcity was a threat to American families. People were urged to become more self-sufficient by growing fruits and vegetables at home. You can easily grow your own victory garden using even a small plot of land, pots or window boxes. You can also search community gardens in your neighborhood to join one. There are several benefits of victory gardens, including the production of fresh, organic produce and the way that eating these foods and tending to your garden are good for your overall health. To read the original article click here.

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