Most of us, myself included, can’t seem to avoid being inactive for a significant part of the day. When the work we do involves being chair-bound, like responding to emails, writing reports, and attending meetings, it’s difficult to avoid sitting on our bums, often for far longer than we’d like. And this “sitting disease” as scientists call it, is bad for our health. Up to 70 percent of us spend six or more hours a day sitting, and our sedentary ways are linked to an increased risk of type 2 diabetes, and heart disease, as well as breast and colon cancers. But, there’s a solution - one that requires just minutes a day, and can significantly enhance your health. Researchers in New Zealand assessed a group of 70 normal weight adults, and found that taking a break from sitting every 30 minutes, and performing a brief minute and 40 second…
Can’t seem to squeeze workouts in during the week? According to a recent study from Queen’s University in Canada, active but “infrequent exercisers” who mainly worked out on weekends were just as healthy as those who exercise daily. Researchers studied over 2,000 adults between the ages of 18 to 64 from across Canada, to determine if exercise frequency impacted the risk of being diagnosed with metabolic syndrome. Metabolic syndrome is a cluster of risk factors that raise the chances of developing heart disease, type 2 diabetes, and stroke. To be diagnosed, you must have at least three of these five conditions:   A large waistline  - over 35 inches for women, and over 40 inches for men High blood pressure – a level of 135/85 or higher A high level of triglycerides – 150 or above Low "good" HDL cholesterol - less than 40 for men, or less than 50…
Can’t find time to get to the gym? Slip into your comfy shoes and take a 15 minute stroll after each meal. According to a new study from George Washington University, this habit can help normalize blood sugar levels for up to three hours after eating, and slash the risk of developing type 2 diabetes better than a sustained 45-minute walk. In the study, scientists recruited healthy adults age 60 and older who were at risk of developing type 2 diabetes due to inactivity and high fasting blood sugar levels. Researchers found that three short post-meal walks, at an easy-to-moderate pace, were as effective as one 45 minute walk at regulating blood sugar over a 24 hour period. What's more, the post-meal walks were found to be more effective in normalizing blood sugar after meals - the "riskiest" time, when blood sugar spikes the most. To reap the benefits yourself,…
Sometimes clients ask me, “If I only have time for one type of exercise, what should I do?” Truth be told, all three components of fitness – aerobic exercise, strength training, and flexibility training - are essential for different reasons, but getting your heart rate up is likely the most effective for weight and fat loss. At least that’s the conclusion of newly released research, funded by the National Institutes of Health.In the study, over 230 previously inactive overweight or obese men and women between the ages of 18 and 70 were randomly assigned to one of three eight-month fitness regimes. The first exercised aerobically at about 70-85% of their maximum heart rate for 45 minutes three days a week. The second performed resistance training three days a week, which included three sets of 8-12 repetitions on eight machines, to target major muscle groups. The third performed both workout routines.Scientists…
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