Your Road to Wellness

Exercise

Why would sitting for just a short time be dangerous?

By on in Exercise, Supplements | 0 comments

We know that sitting in an airplane can increase the risk for blood clots, but it is not the immediate risk of forming a blood clot that is dangerous if you have a sedentary job.
 

So what is it?
 

Overworked businessmanWhen you are sitting, the reduced muscular activity of the legs is decreasing the blood flow in the legs, deforming arterial segments. This is causing a decrease in shear stress of these arteries, causing reduced bio-availability of nitric oxide which again is increasing oxidative stress. The end result is impaired endothelial function.(Thosar S, et al. 2012). The endothelium is the inner lining of the blood vessels.

 
This is not only a local reaction in the arteries of the legs because the endothelium needs the stimulation of the blood flow to stay healthy. This is one way you may end up with atherosclerosis after awhile. If you want know more in detail about this, click on the reference below.

That’s why I designed the exercise program “Exercise for Maximum  Benefits” the way I did, taking this into consideration.

Is there anything you can take to help prevent this if you don’t exercise?
Actually, there is.

Curcumin, the active ingredient in the Indian spice Turmeric, has been shown to equally increase flow-mediated dilation when compared to exercise.(Akazawa N, et al. 2012).
I would, however, not rely only on that, because another study showed that taking curcumin in addition to exercise was superior to exercise by itself or taking curcumin by itself (Sugawara J, et al. 2012),
 

Just remember that curcumin is not well absorbed, so if you are going to take it, be sure you use a formula proven to be better absorbed than regular curcumin.

 

 

 

Akazawa N1, Choi Y, Miyaki A, Tanabe Y, Sugawara J, Ajisaka R, Maeda S.  Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women. Nutr Res. 2012 Oct;32(10):795-9. doi: 10.1016/j.nutres.2012.09.002. Epub 2012 Oct 15.
 Sugawara J1, Akazawa N, Miyaki A, Choi Y, Tanabe Y, Imai T, Maeda S. Effect of endurance exercise training and curcumin intake on central arterial hemodynamics in postmenopausal women: pilot study. Am J Hypertens. 2012 Jun;25(6):651-6. doi: 10.1038/ajh.2012.24. Epub 2012 Mar 15.
 Thosar SS1, Johnson BD, Johnston JD, Wallace JP. Sitting and endothelial dysfunction: the role of shear stress .Med Sci Monit. 2012 Dec;18(12):RA173-80.

 

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More about reducing your risk of dying.

By on in Exercise, General Health, Health | 0 comments

Remember the research stating that the number of deaths reduced from walking 20 minutes a day could theoretically be doubled with an approach that also avoided a high body mass index (BMI) or a high waist circumference?

 
Weight loss conceptA Canadian study supports this where the researchers concluded that physical inactivity and a high waist circumference have a significant independent risk of premature mortality among women (Katzmarzyk PT, Craig CL, 2006).

The participants of this study were all women, but other research has shown that this also works for men.
What if you could implement an activity more effective than walking?
What about an activity were you only spent 3 minutes of actual exercise time, 3 times a week, and the research had shown that this decreased the fat percentage by 8 percent and decreased waist circumference by 3.5 percent in 6 weeks (Hazell TJ, et al. 2014).

The participants in this study were women, and they ran all-out sprints on a self-propelled treadmill for 30 seconds, then rested for 4 minutes. They repeated this 4-6 to times 3 times a week. You don’t have to run on a treadmill, you can run outdoors, that’s even easier.

In case you don’t like running, there are other ways to implement this program. It is, however, an even easier way to implement the principles of high intensity short interval training.

Personally, I would rather exercise quickly instead of spending an hour or more in a gym, so I try to come up with ways to exercise effectively without spending a lot of time.
I recently designed a program called “Exercise for Maximum Benefits spending Minimum Time” where I explain how you can implement the principles of high intensity short interval training in such a way that you can do these exercises anywhere, even at work.

I also implemented some other research which makes this program even more effective and also more convenient. It comes with short video clips showing the exercises.

View it here!

If you think that you may still not be motivated enough to implement this, it even comes with a short program called “Change Your Habits” that uses science on neurotransmitters to help you create new neural pathways to change your habits.

 

 

 

Katzmarzyk PT1, Craig CL. Independent effects of waist circumference and physical activity on all-cause mortality in Canadian women. Appl Physiol Nutr Metab. 2006 Jun;31(3):271-6.
 Hazell TJ1, Hamilton CD, Olver TD, Lemon PW. Running sprint interval training induces fat loss in women. Appl Physiol Nutr Metab. 2014 Aug;39(8):944-50. doi: 10.1139/apnm-2013-0503. Epub 2014 Mar 18.

Want to reduce your risk of dying?

By on in Exercise, General Health, Health | 0 comments

Most people would want to reduce their risk of dying, so it is a silly question, but a lot of people think it would require a lot of effort and a major change in lifestyle.
 

Not willing to do that?
 

The love concept.What if you could improve your odds of living longer without having to spend a lot of time and make huge changes to the way you live?

Would you be interested if I told you that you could reduce your risk of all-cause mortality by 16-30 percent?

According to a large European study, walking for only 20 minutes daily could accomplish that (Ekelund U, et al. 2015).
The researchers also stated that the number of deaths reduced could theoretically be doubled with an approach that also avoided a high body mass index (BMI) or a high waist circumference.

Spending 20 minute a day on physical activity is not much considering the benefits, but I think walking is still wasting a lot of time.

Considering all the research on high intensity short interval training, you can accomplish in minutes, basically 3 minutes of exercise time, 3 days a week, what used to take an hour a day of exercise.
 

A lot of this research was done using a stationary bike, and maybe you find it inconvenient to go to a gym, but this is getting even better. You don’t have to go to the gym or use a stationary bike to get impressive results, and this will even help you reduce your waist circumference.
I will tell you more about that tomorrow.

 

 

(Ekelund U, et al. 2015) Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC) The American Journal of Clinical Nutrition®

 

 

Can you change your estrogen metabolites by exercising?

By on in Breast cancer, Cervical Cancer, Endometrial cancer, Exercise, Exercise, Women, Womens health | 0 comments

Beautiful skinny woman riding a bike in fitnessWhat would be the benefits of changing your estrogen metabolites?
Certain estrogen metabolites are related to a higher risk for estrogen related diseases. Breast cancer is one of those diseases. If you could change the ratio between the harmless metabolites and the ones related to an increased risk for estrogen related problems you would be better off.
The reviewed research investigated if exercise could do that since exercise has shown to reduce the risk for breast cancer.(Smith AJ,et al. 2013).

The participants were healthy young women who were divided into either an exercise group doing 30 minutes of moderate to vigorous aerobic exercise 5 days a week or a sedentary control group.  The study went on for approximately 16 weeks.

Estrogen’s and estrogen metabolites were measured,and the rates of the different metabolites were calculated. The change from the baseline measurements increased significantly in the exercise group for 2-OHE1/16α-OHE1 which is the ratio of the estrogen metabolites associated with a decreased risk for estrogen related diseases. This change was not seen in the control group.
 

The researchers concluded that this may be the mechanism by which increased physical activity is decreasing the risk for breast cancer.

Smith AJ1, Phipps WR, Thomas W, Schmitz KH, Kurzer MS. The effects of aerobic exercise on estrogen metabolism in healthy premenopausal women. Cancer Epidemiol Biomarkers Prev. 2013 May;22(5):756-64. doi: 10.1158/1055-9965.EPI-12-1325.

Physical ability test rates the likelihood of dying.

By on in Anti-aging, Antioxidents, Exercise, Exercise, General Health, Risk of death, The Learn to Eat Plan, Vigorous Activity | 0 comments

Happy senior couple.Who knew that even at the age of 53 you can get an idea about your risk of dying without doing extensive laboratory testing. Put another way, it can give you an indication of how likely you are to achieve a long and healthy life.

The reviewed research tested 1355 men and 1411 women at age 53 and followed them for 13 years(Cooper R, et al. 2014). The three tests consisted of grip strength, chair rise speed and standing balance time. The chair rise speed was done by timing how long it took to rise from a sitting position to standing with straight back and legs, and then sit down again 10 complete times as fast as possible.

The results suggested that the participants that were in the lowest one-fifth when it came to performance were almost four times as likely to die during the follow up compared to the ones in the highest one-fifth. The participants that were not able to do any of the tests were more than eight times more likely to die than the best performers.

This shows how important it is to stay in good shape even at middle age. Keep in mind that these tests, even if they were testing physical ability, also reflected on the biochemistry of the body, since balance is affected by receptors and the health of the nervous system. The nervous system is again affected by free radicals related to the food we eat and our lifestyle.

 

 

 

 

Cooper R1, Strand BH, Hardy R, Patel KV, Kuh D. Physical capability in mid-life and survival over 13 years of follow-up: British birth cohort study. BMJ. 2014 Apr 29;348:g2219. doi: 10.1136/bmj.g2219.

Reduce your blood glucose with short breaks of physical activity.

By on in Diabetes, Exercise, Exercise, Glucose, Intensity Training | 0 comments

people walking grayElevated blood glucose causes damage to tissue and can increase low grade inflammation which increases the risk for chronic diseases.
We have known for a long time that exercise helps to transfer the blood glucose into the cells, that way lowering the blood glucose.

As it turns out it does not take a lot of activity to do that. The reviewed research is interesting because it compared two approaches of activity during 9 hours of sitting(Peddie MC, et al. 2013).
The participants were 70 adults who were each given 3 meal replacement drinks during the 9 hours. On one occasion they walked for 30 minutes and were then sitting for 9 hours and on another occasion they were breaking up the sitting with walking for 1 minute and 40 seconds every 30 minutes.
The results showed that both blood glucose levels and insulin levels were reduced more when they walked for 1 minute and 40 seconds every 30 minutes as compared to continuous walking for 30 minutes.
In my experience, you don’t even have to spend that much time being active if you practice a certain type of activity.
I will be writing more about that in a future article.

 

 

 

 

Peddie MC1, Bone JL, Rehrer NJ, Skeaff CM, Gray AR, Perry TL.   Breaking prolonged sitting reduces postprandial glycemia in healthy, normal-weight adults: a randomized crossover trial.  Am J Clin Nutr. 2013 Aug;98(2):358-66. doi: 10.3945/ajcn.112.051763. Epub 2013 Jun 26.