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Here is a link to show exactly where the Space Station is over earth right now: Click Here
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Re: Physical Exercise
[Re: Suzanne]
#149587
02/13/13 01:25 AM
02/13/13 01:25 AM
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Olympic Medalist Stay Alive Longer, Study Says
Athletes who win at the Olympics may bring home more than just a medal: They could add years to their lifespans, scientists have found. Winners of gold, silver or bronze medals lived almost 3 years longer on average than their country's general population--when matched for age, gender and birth year--according to a recent study by BMJ (British Medical Journal) that examined over 15,000 Olympic medalists.
The new study examined decades' worth of data gathered by an organization of Olympics enthusiasts that encompassed medalists from 9 countries or groups of countries including the U.S., Canada, Germany, Russia, France, and a group of Nordic countries, from the first modern Games in 1896 to 2010.
Births and deaths of the athletes were compared with "life tables" of the overall population from their own countries. After 30 years 8% more Olympic winners were alive on average than members of the general population, translating to a gain of 2.8 years of life, according to the study coauthor David Studdert, a public health professor at the University of Melbourne in Parkville, Australia.
Experts, pointing out the great physical activities that winners endure in training, say it was no great surprise that athletes in sports, fared so well in the study.
"The trick to gaining the health advantages of Olympians is to exercise in moderation," says Adrian Bauman, a physical activity epidemiologist at the University of Sydney. He quotes Hippocrates who said walking is man's best medicine. "There's a survival advantage of one to 3 years for physically active people, compared to inactive people in the general population. We make all this fuss about Olympic athletes, but in fact all we really need to do is go for a walk, bike in to work, go for a run...and we can get nearly equivalent benefits." Los Angeles Times, December 14, 2012.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#152091
04/24/13 12:05 AM
04/24/13 12:05 AM
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Scientists suggest increase walking speeds and outrun the Grim Reaper
by Amelia Bentrup
(NaturalNews) Walk faster to stay one step ahead of Death, according to recent research published in the Christmas edition of BMJ. (During Christmas, this normally formal publication publishes more unconventional articles.) A team of scientists from various schools, hospitals and medical institutions located in Sydney, Australia collaborated to determine the maximum walking pace of the Grim Reaper and the speed necessary to outpace him.
Since the Grim Reaper himself was unavailable for participation in this study, the scientists measured the walking speed and mortality of 1,705 men over age 70 and used receiver operating characteristic curve analysis to estimate the preferred walking pace of the Grim Reaper. Results showed that men who walked faster were less likely to die. It was estimated that the Grim Reaper walks at a rate of approximately 1.8 miles per hour. None of the men who walked at a speed of 3 miles/hour or greater met with Death during the time frame of the study; therefore, the scientists concluded that a walking pace greater than 3 miles/hour is optimal for outrunning Death.
The researchers used data from the Concord Health and Aging in Men Project, which is a study consisting of men over the age of 70 in Sydney, Australia. The researchers used a stopwatch to determine the time it took each participant to walk approximately 20 feet, using the fastest speed of two trials and adjusting walking speed for height. The men were then followed up with by telephone at 4 months intervals and with visits to the clinic at 2 and 5 years after the trial was completed.
It was found that men who walked at speeds greater than 2 miles per hour were 1.23 times less likely to die, while all 22 of the participants who walked at a pace of 3 miles per hour were still alive at the 5-year follow-up. The researchers conclude that "faster speeds are protective against mortality because fast walkers can maintain a safe distance from the Grim Reaper."
Other scientific studies have also shown the correlation between walking speed and mortality. A 2011 study published in the Journal of the American Medical Association examined the relationship between gait speed and survival by pooling the analyses completed for 9 different studies around this topic. It was found that survival increased across the full range of gait speeds. A 2008 study published in the Journal of the American Geriatric Society found that a slower gait was associated with a significantly greater risk of mortality and incident disability. A 2005 study, also published in the Journal of the American Geriatric Society, showed that a gait speed of less than 1 meter/second can be used to identify high-risk individuals for health-related events.
How to Stay Active in Older Age
Keeping up one's fitness level is especially important as one ages. It is likely that gait speed is highly correlated to overall fitness activity and levels. Continuing physical activity is important for maintaining strength, endurance, flexibility and balance. Swimming, walking, hiking, water aerobics and cycling are excellent aerobic activities and provide cardiovascular benefits. Strength training can be accomplished using stretching and resistance machines while exercises such as pilates and tai chi are excellent for improving balance.
No matter what physical activity one chooses, staying active is vital for maintaining a quick step...which is necessary for keeping ahead of the Grim Reaper and his Deathly touch.
Sources for this article include
http://www.bmj.com/content/343/bmj.d7679
http://jama.ama-assn.org/content/305/1/50.full
http://onlinelibrary.wiley.com/doi/10.1111/j.1532-5415.2008.01856.x/a...
http://www.ncbi.nlm.nih.gov/pubmed/16181165?dopt=Abstract&access_num=...
http://ezinearticles.com/?Staying-Active-in-Old-Age&id=4850982
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#152270
05/02/13 11:32 PM
05/02/13 11:32 PM
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Four huge benefits of exercising outdoors
by J. D. Heyes
(NaturalNews) To be sure, exercising outdoors during the winter months in many parts of the country is not easy. Snow, sleet and rain, combined with lower winter temperatures, make it difficult if not impossible to work out in a natural environment, but if you can, you should because it's much better for you in the long run if you do.
"While the allure of the gym - climate-controlled, convenient and predictable - is obvious, especially in winter, emerging science suggests there are benefits to exercising outdoors that can't be replicated on a treadmill, a recumbent bicycle or a track," says The New York Times' Health Blog.
Running outside is much better for your fitness levels. For one thing, you don't run the same inside, on a treadmill, as you do outside, on the ground. Your stride is different, your speed tends to be different (which is to say you tend to run more slowly on a treadmill) so your calorie burn and overall endurance levels take a hit.
When you run outdoors, you flex your ankles differently - you have to, because the contour of the terrain is varied, whereas on a treadmill, if you don't increase the angle, it's the same. Also, when running outside, you can often find yourself running downhill, "a movement that isn't easily done on a treadmill and that stresses muscles differently than running on flat or uphill terrain," the Times said.
And again, studies by the National Institutes of Health found that when running on a treadmill, you expend less energy to go the same distance than if you were running outside. (Tip: If you have to run indoors on a treadmill, bump up the incline to one percent; the NIH says that level more closely resembles running outside).
Cycling outdoors is also more of a workout. Riding a cycling machine in a gym, even if you crank up the resistance, is just not the same as riding a real bike along a real trail that has its ups and downs, for many of the same reasons running outside is better than running on a treadmill, experts say.
According to the NIH, while "the difference between road and laboratory cycling speeds was found to be minimal for small individuals...larger riders would appear to benefit from the fixed resistance in the laboratory compared with the progressively increasing drag due to increased body size that would be experienced in the field."
The larger your body mass, the more wind resistance and, of course, the tougher the ride (which is a good thing if you're trying to achieve fitness and endurance).
You just feel better when you're exercising outdoors. Researchers have shown that those who work out in nature not only achieve better results physically but a) tend to stick with their workout regimen longer; and b) have much better mental fitness and endurance as well.
Volunteers for a number of recent exercise studies were asked to go for two walks for the same amount of time or distance; one inside on a treadmill and the other outside. "In virtually all of the studies," the Times reported, "the volunteers reported enjoying the outside activity more and, on subsequent psychological tests, scored significantly higher on measures of vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue after they walked outside."
If you work out in natural surroundings, you'll stick with it longer. Several studies have shown that part of the reason why you become more fit if you exercise outside is because shunning the confines of a temperature-and-environment-controlled gym will make you stick with working out longer, and that you will want to exercise more often.
"It's still a lot of speculation at this point, but if you're having trouble sticking to an exercise routine it might be worthwhile to move those activities outdoors," writes Thorin Klososki at the health blog LifeHacker.com.
Sources:
http://well.blogs.nytimes.com
http://www.ncbi.nlm.nih.gov/pubmed/21291246
http://lifehacker.com
http://www.ncbi.nlm.nih.gov/pubmed/22846594
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#152400
05/08/13 06:05 PM
05/08/13 06:05 PM
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Outdoor exercise!
Some choice words from Inspiration:
"Outdoor exercise is best...." "Exercise in the open air should be prescribed as a lifegiving necessity." --Ministry of Healing, 239, 265.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#157240
10/16/13 05:55 PM
10/16/13 05:55 PM
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Exercise found to treat chronic disease conditions better than drugs, with no toxicity
by J. D. Heyes
(NaturalNews) Readers of our site have no doubt heard for years that regular exercise leads to healthier minds and bodies, but new research indicates that physical exercise on a routine basis is just as effective as prescription medications in treating chronic, sometimes deadly, diseases - and without all of the associated drug toxicities.
According to a study published recently in the British Medical Journal, scientists from the London School of Economics, Harvard Medical School and Stanford University School of Medicine wanted to see if the benefits of exercise and drugs from past clinical trials were comparable, in a bid to see if they could extend a person's life.
Doctors should be discussing exercise as therapy with patients
"What we have is a body of research that looks at benefits of exercise alone and then a separate body of research that looks at benefits of drugs on their own," lead researcher Huseyin Naci, a researcher at the London School of Economics and a pharmaceutical policy research fellow at the Harvard Medical School, told FoxNews.com. "There's never been a study that compares these two together, so that's the rationale for this research."
Naci's team examined four areas of health where the evidence suggests or has shown that exercise can have some lifesaving benefits. Those areas were secondary prevention of heart disease, prevention of diabetes, stroke rehabilitation and treatment of heart failure.
FoxNews.com reported:
Researchers then compiled a list of the different classes of drugs people commonly take to manage these conditions, and ultimately came up with 305 randomized clinical trials to analyze. The study involved 339,274 people, 15,000 of whom received physical intervention for their health conditions while the rest were included in drug trials.
Overall, the researchers saw no significant difference between exercise and drug intervention for the secondary prevention of heart disease and the prevention of diabetes. And in the case of stroke patients, exercise was found to be more effective than drug treatment at extending a person's mortality. However, diuretic drugs were found to be more effective than exercise and other drugs for the helping [sic] patients with heart failure.
Given the team's findings, Naci says the study's results indicate that heart disease and diabetes patients should not completely deviate from their current treatment standards.
"One thing that is very much not a takeaway is that patients should stop taking their medications without consulting with their doctors," Naci said. "However, doctors do need to have really candid conversations with patients about the lifesaving benefits of exercise."
And how.
Naci goes on to say, however, that therapies combining both diet and exercise might not be the answer either, because one might work against the other. He points to a recent study published by the Journal of the American College of Cardiology which found that statins, which are commonly prescribed to lower cholesterol, may actually block some of the health benefits of exercise.
Sports medicine should be the avenue of research
What patients really deserve, said Naci, is a better understanding of which are the best treatment options, and for that, more clinical trials would be needed in order to close the knowledge gap.
"We need a lot more research to really tease out the lifesaving benefits from exercise," he said, "as well as which exercise works best for different types of individuals."
The concept of using exercise to combat chronic illness isn't new, according to a separate study published in the British Medical Journal in 2004. But it did not gain respect as a potential treatment modality until the 20th century.
"Today, exercise scientists are exploring the limits of exercise as a therapy - of exercise as a medicine," write G.E. Moore. "Sports medicine doctors, the few physicians who actually know something about both exercise and medicine, ought to be leading this transformation. For every injured athlete, there are a score of patients for whom exercise prescription should be the cornerstone of their medical management."
Sources:
http://www.foxnews.com
http://www.ncbi.nlm.nih.gov
http://bjsm.bmj.com
http://science.naturalnews.com
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#162035
02/19/14 12:24 AM
02/19/14 12:24 AM
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Study shows inactivity changes the brain, has harmful health consequences
by Antonia
(NaturalNews) "This is your brain . . . and this is your brain on the couch," is Dr. Patrick Mueller, associate professor of physiology at Wayne State University's approach to highlighting the detrimental effects that inactivity has on our brains and hearts.
A recent study published in the Journal of Comparative Neurology demonstrates that inactivity (not just activity, as previously thought) can change the shape of neurons in our brain, an indication that may make couch potatoes more sensitive to stimuli. This sensitivity can upset their nervous system to the point of leading to increased risk for heart problems.
Specifically, the brain changes were noted on rats; ones assessed after regular activity maintained their original brain structure and neurons but those that were inactive sprouted branches resembling tentacles. While branches are a normal way to connect healthy neurons, the inactive rats in this study had more than the typical amount of them, suggesting that a sedentary lifestyle can stress the nervous system. Such "overactivity of the sympathetic nervous system can lead to cardiovascular disease," says Dr. Mueller.
A sedentary lifestyle, not just an active one, changes our brains
"This finding is important because it adds to our understanding of how, at a cellular level, inactivity increases the risk of heart disease," adds Dr. Mueller.
Furthermore, it's important because as recent as 20 years ago, the majority of scientists thought that adulthood marked the time in which our brains were "fixed." That is, once adulthood set in, the belief was that we were unable to create new brain cells or change their shape. However in years since, studies have shown exercise to play a role in helping the brain grow. This study, though, sheds light on the impact of a sedentary lifestyle.
Other research shows that about 60 percent of Americans are not receiving recommended amounts of physical activity and shockingly, that more than 25 percent of adults are not even active at all.
This study once again reinforces the importance activity has in keeping our bodies strong and healthy. We must remain aware of this, not just during American Heart Month, but every month.
Sources for this article include:
exercise.about.com
everybodywalk.org
www.ncbi.nlm.nih.gov
well.blogs.nytimes.com
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#162991
03/06/14 12:03 AM
03/06/14 12:03 AM
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How To Stay Obese: Get Less Than One Hour of Vigorous Exercise a Year
by J. D. Heyes
(NaturalNews) Tens of millions of Americans are obese, and while figures have stabilized in recent years according to government findings, the numbers are still staggering.
Poor dietary choices rank high as a cause of obesity, but another factor -- and in my view, one that gets far less attention -- is Americans' increasing lack of physical activity.
In fact, a new study found that the average obese woman only gets one hour of vigorous exercise per year, while men don't get much more -- less than four per year.
The findings, published in the journal Mayo Clinic Proceedings, stem from the tracking of participants' movements over the course of a year. Researchers collected data regarding the amount of exercise participants engaged in and at what intensity level(s).
Researchers defined vigorous exercise as jogging or other high-cardio-related, fat-burning exercises. For those who were considered extremely overweight, walking may be considered vigorous.
For women especially, researchers cited extremely busy lives as a major reason why they exercised so little. Between work, caring for children and sleep, they noted, women did not have much time in the day to devote to fitness.
"They're living their lives from one chair to another," Edward Archer, a research fellow with the Nutrition Obesity Research Center, told HealthDay. "We didn't realize we were that sedentary. There are some people who are vigorously active, but it's offset by the huge number of individuals who are inactive."
Getting started in a fitness program
Granted, finding the time to work in a fitness program is difficult in today's busy world. But almost everyone has time for some sort of activity 3-4 times per week, if they really want to change their lifestyle.
So, the next hurdle to overcome is actually finding a fitness program that you can stick with. Most people who begin a fitness program don't stick with it, most often because it isn't the right program for them. So I asked a group of fitness experts what they would recommend for someone just beginning a fitness program:
-- Gauge yourself. J. Anderson, certified personal trainer, Natural News contributor and founder/editor of Always Active Athletics, says to take some photos of yourself before you start your program and do some fitness tests, to see where you're at physically. "If you are having a down day" after you begin a program, "you can look at old photographs or re-take your fitness tests to see just how far you have really come." Motivation.
-- Don't attempt too much at first. Ainslie MacEachran, a certified personal trainer and cycling coach with Gemini Training Systems, located in Fort Collins, Colo., says you should set small goals initially. "Break up your goals into little bit size pieces. Instead of trying to do it all at once, make little goals along the way that work towards your ultimate end goal," she told me.
-- Don't go it alone. Get a friend to start a program with you, says expert fitness trainer and former collegiate gymnastics star Kari Pearce of Innovative Fitness Trainers. "Exercising with someone else often makes it more enjoyable and you will want to push yourself harder," she told Natural News.
-- Pick something fun. Kim Evans, a professional fitness coach at Wello in Grand Haven, Mich., says the dance-exercise Zumba might be a good fit for a beginner, mostly because the classes are inviting, not intimidating. "That is a huge deal," she told me, because "many classes can be intimidating for the new exerciser."
Dr. Kim Chronister, a clinical psychologist and author of the book The Psychology Behind Fitness Motivation, agrees. She said in an email that a great way to get "motivated is by finding fun activities to get into (i.e. dancing salsa for one hour or playing water polo for an hour)."
-- Get in the right mindset. In order to stick with any program, you have to decide that it is for the long haul. "When you take the time to transform your thoughts, beliefs and patterns, making lasting change is easy and effortless," Michelle Hastie, of Total Body Health Solutions, said.
-- Don't make excuses. It's easy to blow off your exercise session by convincing yourself that you don't have time today or something else "came up," says Josh Greene, who has a bachelor's degree in in Kinesiology from Indiana University and is currently a personal trainer at Anytime Fitness in Indianapolis. "It takes as little as 20-30 minutes for someone to do a vigorous workout. And doing that 2-3 times per week is much more beneficial than someone doing absolutely nothing," he told Natural News.
Sources:
http://thecelebritycafe.com
http://alwaysactiveathletics.com
http://www.geminitrainingsystems.com
http://innovativefitnesstrainers.com
http://www.wello.com
http://totalbodyhealthsolutions.com
http://consumer.healthday.com
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#167110
07/27/14 11:11 PM
07/27/14 11:11 PM
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Two Hours Of Sitting Effectively Negates 20 Minutes Of Exercise
by L.J. Devon, Staff Writer
(NaturalNews) Sitting down for two straight hours and doing nothing might negate the benefits of a daily 20-minute exercise routine. Idle behavior throughout the day could make an exercise routine worthless in the end. A study from the UT Southwestern Medical Center shows how sedentary behaviors lower cardio respiratory fitness levels.
This might be a concern for those who sit most of the day doing their job or for those who sit routinely in front of the television in the evening. The cardiologists spearheading this study showed that sitting for long periods causes fitness levels to plummet, but they did not investigate ways to offset idle behavior by strengthening the circulatory system through dietary measures.
For every six hours of idle behavior, one hour of exercise is needed to compensate
The UT Southwestern Medical Center study was published in the online edition of Mayo Clinic Proceedings. The cardiologists looked at data from 2223 participants in the National Health and Nutrition Examination Survey and made associations between sedentary behavior, daily exercise, and fitness levels.
Sedentary behavior include idle activities like watching TV to more engaged activities that still require long periods of sitting like driving a vehicle or reading. In sedentary behavior, the lowest amount of energy is used. (Note, conserving energy is beneficial in some cases when the immune system is depleted.)
Accelerometer data was analyzed from participating men and women between the ages of 12 and 49. The average daily physical activity and sedentary behavior times were recorded. The participants were all healthy, with no known history of cardiovascular diseases, including stroke and asthma. Their fitness levels were recorded using a submaximal treadmill test. After testing cardiovascular performance, the cardiologists compared the data, factoring in variables like age, gender, and body mass index.
In the end, the cardiologists reasoned that six hours of sitting time can have the same magnitude of impact on cardiovascular health as does one hour of exercise. The researchers scaled it down to show that two hours of sitting can negate 20 minutes of daily exercise.
Dr. Jarett Berry, Assistant Professor of Internal Medicine and Clinical Science and senior author of the study said, "Previous studies have reported that sedentary behavior was associated with an increased risk for cardiovascular outcomes; however, the mechanisms through which this occurs are not completely understood. Our data suggest that sedentary behavior may increase risk through an impact on lower fitness levels, and that avoiding sedentary behavior throughout the day may represent an important companion strategy to improve fitness and health, outside of regular exercise activity."
Study encourages workers to interrupt work activities with short walks throughout the day
Berry recommends those who work behind desks to take short walks during lunch and throughout the day, using pedometer to track daily steps. "We also found that when sitting for prolonged periods of time, any movement is good movement, and was also associated with better fitness," said Dr. Jacquelyn Kulinski, lead author of the paper. "So if you are stuck at your desk for a while, shift positions frequently, get up and stretch in the middle of a thought, pace while on a phone call, or even fidget." She urges people to take the stairs instead of the elevator and conduct company meetings while on a walk. She says that standard desk chairs can be replaced with treadmill desks, too.
Dietary factors not included in the study
The cardiologists did not investigate the effects that heart-healthy foods have on the cardiovascular system, including people's fitness levels. Is it possible that omega-3 and 6 fatty acids could compensate for sedentary behavior and improve fitness levels without the person doing much exercise at all? How might heart healthy foods like Hawthorne berry mitigate the negative effects of idle behavior?
Sources for this article include:
http://www.utsouthwestern.edu
http://www.sciencedaily.com/releases/2014/07/140707141622.htm
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#172764
04/06/15 12:15 AM
04/06/15 12:15 AM
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Exercise helps to prevent cancer, fight it, and ward off relapse: studies
by Reuben Chow
(NaturalNews) Separate recent studies have underlined the importance of exercise and physical activity in fighting cancer. Importantly, the research showed that exercise not only helps with cancer prevention, it also helps with improving the prognosis of those already diagnosed with cancer, as well as with boosting the life expectancy of cancer survivors who had previously beaten the disease.
Prevention
Firstly, exercise is useful in helping to ward off cancer. Numerous studies have proven this.
For example, a recent large study published in Cancer Epidemiology, Biomarkers, and Prevention had looked at 73,615 postmenopausal women for 17 years and found that different degrees of physical activity lowered breast cancer risk by varying amounts.
The women who took part in the highest levels of physical activity were 25 percent less likely to develop breast cancer as compared to those with the lowest levels of physical activity. This finding was quite consistent with previous studies.
Significantly, even the women who walked an average of at least seven hours per week had 14 percent lower breast cancer risk than women who only walked three hours or fewer each week. This was after factors such as BMI and hormone use were accounted for. Walking an hour a day should not be too difficult for most people.
Also notable was that the women with the highest levels of physical activity generally took part in moderate intensity exercises such as walking, aerobics, dancing and cycling. Since moderate exercise was more effective than just walking, it is probable that higher intensity exercises such as running, tennis and swimming could further lower cancer risk.
Cancer sufferers
Previous research had shown that prostate cancer sufferers who engaged in physical activity were less likely to die of the condition and to suffer relapses as compared to men who did not exercise.
Another recent study validated this finding by suggesting that men who walked at a fast pace had prostate cancer tumors which had bigger and more regularly shaped blood vessels as compared to those who walked at a slower pace - and this, as shown in previous research, meant that the tumors were less aggressive and more responsive to treatments. The study had looked at 572 prostate cancer sufferers who took part in the Health Professionals Follow-up Study.
The study's findings suggested that exercise as basic as brisk walking could boost the survival rates of prostate cancer sufferers.
Relapse
Previous research had revealed that the most physically active cancer survivors had a 38 percent lower chance of dying from cancer and a 48 percent lower chance of dying from cardiovascular conditions.
And researchers from the Loyola University Chicago Stritch School of Medicine recently validated those findings when they looked at 1,021 men who were part of the Harvard's Alumni Health Study. The study team found that cancer survivors who used more than 12,600 calories per week through exercise had better life expectancy as compared to those who hardly exercised and only used less than 2,100 calories each week. After adjustments for age, early parental death, smoking and weight, the likelihood of dying of any cause was reduced by a very significant 48 percent.
"Physical activity should be actively promoted to such individuals to enhance longevity," said Dr Kathlee Wolin, a co-author of the study.
Conclusion
Put together, such studies show that regular exercise not only improves the life expectancy of healthy people and helps prevent cancer, it also boosts the lifespan of those with cancer as well as those who had previously survived cancer. Although some studies only focused on specific cancers, it is reasonable to infer that the benefits of exercise would apply to most types.
Sources for this article include:
http://yottafire.com
http://www.scotsman.com
http://www.dailymail.co.uk
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#180180
04/12/16 11:24 PM
04/12/16 11:24 PM
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Study Shows Regular Exercise Can Grow Vital Regions Of Your Brain
by John McKiernan
(NaturalNews) The importance of a nutrient-rich diet in maintaining mental health has been well documented. What may be understated is the value of physical exercise for preserving and even improving brain function. As we age, the brain slowly loses elasticity and as a result memory loss occurs and the risk for dementia increases.
The hippocampus, in particular, plays a vital role in learning and memory. It is this region of the brain that is also very susceptible to atrophy, which can lead to depression and dementia among other health conditions. While exercise improves mental health in general, the prefrontal lobe, which is responsible for personality expression, decision making and moderating social behavior, along with the hippocampus, are most affected by physical activity.
Both the hippocampus and the entire medial temporal lobes are larger in physically fit adults. A study published in 2011 in the Proceedings of the National Academy of Sciences, demonstrated this in a one-year randomized controlled trial which included 120 older adults without dementia. The participants were split into two groups: a control group, where participants did not exercise, and a test group whose members performed aerobic exercise. According to MRIs taken before, during and after the study, the exercise group had an approximate 2 percent increase in hippocampal volume, over the one-year period.
The true significance of these findings however can only be appreciated when you take into account the fact that older adults typically lose 1-2 percent of their hippocampal volume each year. The control group in this study saw a 1.4 percent decline in hippocampal volume -- which means that over a single year the two groups saw a whopping 3.4 percent relative difference in hippocampal volume. This data makes it clear that achieving a regular exercise routine is not simply a way to nullify age-related losses in brain function but also an effective approach to improving mental function and avoiding dementia and depression altogether.
Recommendations
There's more good news. According to the Alzheimer's Association, there is growing evidence that low-intensity exercise even for relatively short periods of time can reduce the risk of Alzheimer's and other dementias. Walking, cycling, yoga and other exercise that increases your heart rate for just 30 minutes a day can improve oxygen consumption and slow down brain cell loss. The key is to do these activities regularly and combine them with a brain-healthy diet -- nuts, eggs, fruits, vegetables, olive oil, avocado, coconut oil -- to keep your brain young.
Sources:
http://www.ncbi.nlm.nih.gov
http://www.ncbi.nlm.nih.gov
http://www.ncbi.nlm.nih.gov
http://www.alz.org
http://science.naturalnews.com
-Suzanne-
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Here is the link to this week's Sabbath School Lesson Study and Discussion Material: Click Here
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