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The Hidden Dangers of Sitting Too Much: How Our Bodies Are Affected

Unknown exercise, health, health and exercise, health benefits, health tips

A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what consequences might this pattern have for our well-being further down the road?


 The chilly and gloomy weather significantly reduces the attractiveness of exercising during this season; nonetheless, light activities done frequently can greatly benefit our well-being.


 So, what are the
 health risks
 Of spending too much time seated? How frequently should we move around?
 bodies
 ?


 
 What indications could suggest you're spending too much time seated?
 


 "Indicators that we may be spending too much time seated could encompass joint discomfort and rigidity, notably in the back and neck regions, along with muscle soreness and tension, specifically in the shoulder area, behind the knees, and across the frontal hip muscles," explains Laura Mould, who leads as a physiotherapist.
 Nuffield Health Leeds Hospital
 Low energy levels, feelings of tiredness, and trouble focusing may also stem from lack of activity.

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 Spending extended periods seated might worsen the symptoms of pre-existing health issues as well.


 "People who have chronic ailments like arthritis, respiratory issues, or circulatory problems may discover that sitting exacerbates their symptoms, including joint stiffness, shortness of breath, and swollen legs," explains Mould.


 
 How does sitting down too much impact our bones and muscles?
 


 
 Bones
 


 “Sitting can make your bones weaker and eventually lead to osteoporosis and risk of fracture,” says Clara Kervyn, physiotherapist from the joint and muscle care specialists
 Deep Heat and Deep Freeze
 . “Sitting puts significant stress on the spine and can lead to compression of the discs in the spine.


 Problems with the spine can lead to considerable discomfort and potentially result in loss of mobility.


 Leading a inactive lifestyle can similarly adversely affect our posture.


 When we take a seat, we frequently adopt poor posture by slouching," notes Kervyn. "Ensure you maintain proper form: avoid slouching, keep your back straight, feet firmly planted on the ground, and position your screen at eye level.


 
 Muscles
 


 Sitting for extended periods can lead to weakening and atrophy of the major muscle groups in your thighs and buttocks," cautions Kervyn. "Such muscles play a crucial role in activities like walking, maintaining balance, and overall stability.
 body
 .


 “Sitting can also tighten hip flexors, which can lead to problems with your hip joints.”


 
 Is it OK to sit down more as we age?
 

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 Moving your body regularly during retirement can help keep you healthy, mobile and independent.


 Kervyn points out that muscle mass declines more rapidly with aging, particularly when compounded by prolonged periods of sedentary behavior, which can result in sarcopenia. "In time, older individuals might struggle with basic tasks like rising from a bed or chair, possibly necessitating care assistance at an earlier stage," he adds.


 
 What is the recommended frequency for moving our bodies during the day?
 


 "Small amounts frequently are crucial if you maintain a sedentary lifestyle or tend to stay seated at your desk," notes Laura Stocks, who serves as the physiotherapy quality lead.
 Nuffield Health
 Standing up from your chair and strolling about can significantly aid in alleviating stiff joints and tense muscles.


 “Movement is key to musculoskeletal health and it is very important we exercise to maintain this part of health as we age.”


 
 Below are 3 mild exercises you can perform throughout the day...
 


 
 1. Ankle rotations
 


 "Sit down, raise your feet off the floor, and make circular movements with your ankles in the same direction for five rotations clockwise and then repeat counterclockwise," explains Olly Banks, a personal trainer at
 Fitness First
 Perform this action three times.


 This workout aids in boosting blood circulation in your calves and feet, stopping stiffness and enhancing overall flow.


 
 2. Leg extensions
 


 “Stretch one leg outward in front of you and point your toes, then lower it back down," explains Banks. "Do the same with the opposite leg and continue alternating several times.”


 Extending your legs is an easy exercise that can help avoid bothersome stiffness in your limbs, especially after prolonged sitting.


 
 3. Fast feet
 


 “Lift your heels off the floor so you’re on the balls of your feet, then quickly alternate between tapping your heels up and down, like you’re running on the spot,” says Banks. “Do this for 10 seconds before resting for 5 seconds and repeating 10 times.


 This swift motion aids in engaging your calf muscles and propelling blood upwards toward your heart, enhancing your circulatory system.


 The Independent has consistently maintained a worldwide viewpoint. Rooted in strong foundations of exceptional international journalism and analysis, The Independent now boasts a scope that seemed unimaginable upon its launch as a newcomer in the UK media landscape. In this era following the conclusion of the Second World War, for the first time globally, principles like diversity, rationality, progressivism, humanism, and globalization—the core beliefs of The Independent—are facing challenges. Nonetheless, we at The Independent keep expanding our influence.

The Hidden Dangers of Sitting Too Much: How Our Bodies Are Affected

Unknown exercise, health, health and exercise, health benefits, health tips

A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what consequences might this pattern have for our well-being further d…

パットが上手くいかない原因、知ってる？室内でできる練習法を紹介

Unknown exercise, golf, golf players, golfers, sports

<img data-document-id="cms/api/amp/image/AA1BsGQi" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BsGQi.jpg"/>


 練習やラウンドを定期的に行いたいけど外はまだまだ寒い日が続きますよね。そんなゴルフから離れてしまっている人は“室内でパット練習”をしてみましょう。


 室内でもパッティング上達の効率を上げる練習法のヒントをツアープロが教えてくれました。

<h2>
 軸がブレないストロークを体に覚え込ませる
</h2>

 ミスパットは、ストローク中に体が左右に動いている（揺れている）ことが大きな原因。これは本人も気づきにくい悪いクセで、アマチュアのみなさんだけでなく、僕にもあります。


 この対策として、下半身を意図的にガチガチに固めて、「デコルテ」を動かします。デコルテとは、首すじから肩まわり、胸までの部分です。


 <img data-document-id="cms/api/amp/image/AA1BsErs" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BsErs.jpg"/>


 こうして、軸がまったくブレないストロークを体に覚え込ませることが大切。頭も動かなくなるので、フェースの真芯に球が当たるようになりますよ。


 
 これはNG
 


 <img data-document-id="cms/api/amp/image/AA1BszBS" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BszBS.jpg"/>


 <img data-document-id="cms/api/amp/image/AA1BsIQG" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BsIQG.jpg"/>

<h2>
 胸を中心に動かす
</h2>

 <img data-document-id="cms/api/amp/image/AA1BsEru" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BsEru.jpg"/>


 首すじから肩まわり、胸までの「デコルテ」と呼ばれる部分を動かして、手を使わずに打つ

<h2>
 パターマットで反復練習
</h2>

 <img data-document-id="cms/api/amp/image/AA1BsNVb" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BsNVb.jpg"/>


 悪いクセを直すにはパターマットでの練習が最適。体の動かし方を意識し、同じ動きを何度も繰り返すことが大事

<h2>
 専用器具で精度アップ
</h2>

 <img data-document-id="cms/api/amp/image/AA1BsQoo" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BsQoo.jpg"/>


 「レールタイプの器具は、方向のチェックだけでなく、真っすぐなラインの見え方と立ち方が確認できます」（植竹）


 <img data-document-id="cms/api/amp/image/AA1BszC3" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BszC3.jpg"/>


 
 植竹勇太
 


 ●うえたけ・ゆうた／1995年生まれ、北海道出身。163㎝、63㎏。正確無比なショットに定評があり、フェアウェイキープ率はつねに上位にランクイン。今季はツアー初優勝に期待。セガサミーホールディングス所属。


 構成＝小山俊正 写真＝相田克己、田中宏幸

パットが上手くいかない原因、知ってる？室内でできる練習法を紹介

Unknown exercise, golf, golf players, golfers, sports

練習やラウンドを定期的に行いたいけど外はまだまだ寒い日が続きますよね。そんなゴルフから離れてしまっている人は“室内でパット練習”をしてみましょう。室内でもパッティング上達の効率を上げる練習法のヒントをツアープロが教えてくれました。軸がブレないストロークを体に覚え込ませるミスパットは、ストローク中に体が左右に動いている（揺れている）ことが大きな原因。これは本人も気づきにくい悪いク…

Simple Daily Movements That Torch More Calories Than Intense Workouts

Unknown exercise, exercise for weight loss, health & fitness, health and exercise, healthy workouts

<ul class="mol-bullets-with-font">
 <li class="">
 
 DOCTOR'S CONCERN GROWS AS BICEPS "BURST" DURING COMMON WORKOUT
 
 </li>
</ul>

 Given the restricted timeframe and expensive gym memberships, it might feel difficult to fit in adequate physical activity.


 However, according to experts, you don’t have to go to the gym to torch calories. You can adopt various daily habits both at your house and workplace that might end up burning more energy than an ordinary exercise session.


 Non-exercise activity thermogenesis, referred to as NEAT, is characterized as
 the process wherein the body expends greater amounts of energy
 And consumes more calories performing daily activities throughout the day compared to when exercising.


 In addition to helping control your weight, NEAT can also boost circulation, support heart health, elevate your mood, and regulate blood sugar levels — thereby reducing the risk of various conditions.
 diabetes
 and cardiovascular diseases.


 Dr. Michael Dakkak, a specialist in sports medicine, clarifies: "NEAT encompasses the activities we engage in outside of formal exercise routines, which nonetheless utilize our body’s energy to boost performance, expend calories, and aid in maintaining efficient bodily functions."


 
 
 Here are six simple daily activities that can help you burn calories without much effort:
 
 1. Walking short distances instead of driving.
 
 2. Using stairs rather than elevators.
 
 3. Doing chores like vacuuming or mopping.
 
 4. Gardening or yard work.
 
 5. Playing with children or pets actively.
 
 6. Standing at your desk instead of sitting.
 

<h2 class="mol-para-with-font mol-style-subhead">
 
 Standing at work
 
</h2>
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 Substantial studies indicate that when you stand rather than sit at your workplace, your body consumes additional oxygen and consequently burns more calories.


 Research assessing oxygen intake discovered that standing consumes roughly 0.15 additional calories per minute compared to sitting for the majority of individuals.


 Although the discrepancy is tiny on its own, it can build up over extended work periods and have a significant impact.


 A person working at an office and standing for about three hours during an eight-hour shift can burn roughly 15 to 30 calories each hour.


 This totals almost 1,800 calories over a month period, which is similar to running 18 miles.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Modifying your stance and adjusting your movements
 
</h2>

 Frequently altering your stance and movement rather than remaining stationary for extended periods can significantly impact your caloric expenditure throughout your weight-loss journey.


 Research employing advanced tracking devices indicates that individuals who often alter their stance or modify their body position over the course of the day use additional energy, thereby burning more calories.


 Although fidgeting has typically been seen as distracting, it can assist you in burning off additional calories compared to remaining stationary.


 Simple movements like tilting from one side to another in your seat, drumming your feet, wriggling your toes, spinning your hair, and performing shoulder circles can help maintain bodily activity and boost calorie burn throughout the day.


 A 2005
 study
 Suggesting simple actions like gently tapping your foot, jiggling your leg, and displaying other subtle indications of unease could aid in burning up to 350 calories daily—potentially leading to a weight reduction of 30 to 40 pounds over the span of a year.


 
 
 Everyday walking
 
 

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 You might be unaware of this, but wandering through grocery store aisles or strolling several blocks to reach your bus stop can actually burn calories.


 Walking around your house as you chat on the telephone can also help you expend energy.


 The study revealed that merely walking for two minutes every half hour notably enhanced blood sugar regulation after meals when contrasted with prolonged sitting and standing alike.


 A lady weighing 150 lbs who takes a walk for at least 60 minutes daily, even at a casual pace, can expend roughly 210 calories.


 Conversely, a gentleman weighing 200 lbs who takes a walk for one hour could expend approximately 246 calories.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Household chores
 
</h2>

 Tasks like preparing homemade meals, doing some tidying up, and washing dishes by hand can significantly boost energy consumption.


 Research indicates that vacuuming for 30 minutes can burn approximately 99 calories if you weigh 120 lbs, around 124 calories if you're 150 lbs, and about 166 calories if your weight is 200 lbs.


 Creating beddings, tending to gardens, cleaning windows, disposing of garbage, and wiping down surfaces all contribute to calorie burning and muscle engagement.


 While scrubbing the bathtub with some additional effort, flipping the mattress to tidy up the bed, carrying bulky garbage bags from the kitchen to the street, and constantly going upstairs within your home, you’re getting exercise without realizing it.

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 For someone weighing 120 lbs, spending an hour doing various cleaning tasks at home will burn approximately 171 calories, whereas mowing the lawn can expend about 314 calories in that same timeframe.


 Gardening is an excellent housework activity for burning calories unnoticed.


 Participating in activities such as digging, weeding, raking, and planting—activities that qualify as moderate exercises—can help maintain bodily movement and keep your metabolism active for burning calories.


 The CDC states that spending 30 to 45 minutes working in your garden can help you burn as many as 300 calories.


 Despite staying indoors all day, going up and down the stairs and shifting items around can help you expend approximately 240 calories daily.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Taking the stairs
 
</h2>

 Choosing to use the stairs instead of elevators in places like your workplace, a clinic, a shopping center, or a metro station could aid in shedding roughly one pound over a few months' time.


 Studies examining step counts among various populations have shown that individuals who average at least 7,500 steps per day tend to achieve notably superior weight management compared to less active counterparts.


 An individual weighing approximately 160 pounds can expend around five calories per minute when climbing stairs at a slow pace, and roughly four calories each minute when descending those stairs gradually.


 An individual can expend approximately 19 calories each minute by jogging up a staircase.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Interacting with children or animals
 
</h2>

 Many of the games played by children, particularly those involving younger ones, consist of quick and impromptu actions like dashing about, leaping, crouching, and pursuing each other.


 And all of these things can significantly raise your heart rate and burn calories.


 Likewise, engaging in basic activities with your pets like tossing a ball or going for a leisurely stroll can contribute to shedding pounds.


 According to a 2023 study conducted by Lloyds Pharmacy, an average man can expend around 250 calories per hour engaging in activities with kids or pets, whereas for women, this number stands at approximately 211 calories, varying according to how vigorous the interaction is.

Read more

Simple Daily Movements That Torch More Calories Than Intense Workouts

Unknown exercise, exercise for weight loss, health & fitness, health and exercise, healthy workouts

DOCTOR'S CONCERN GROWS AS BICEPS "BURST" DURING COMMON WORKOUT Given the restricted timeframe and expensive gym memberships, it might feel difficult to fit in adequate physical activity…

운동 후 근육통, 다시 운동하는 게 더 나은가?

Unknown exercise, health, health & fitness, health advice, health and exercise

<img data-document-id="cms/api/amp/image/AA1A8OHT" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1A8OHT.jpg"/>
<div>
 
 오랜만에 또는 과하게 운동하면 자연스럽게 근육통이 발생한다. 이러한 현상을 '지연성 근육통'이라고 부르며, 일반적으로 운동 다음 날이나 그 이후 며칠 동안 온몸의 근육에서 통증과 뻐근함을 느끼게 된다. 그렇다면 이런 상태에서는 운동을 지속하는 것이 좋은가?
 
 
 운동 후 심한 근육통이 있을 땐 운동을 하지 않고 휴식을 취하는 게 좋다. 지연성 근육통은 근육에 미세한 손상이 생겨 발생하는데, 대개 2~4일 정도 쉬어주면 통증이 사라진다. 특히 48시간 이상 관절 통증, 근육통이 지속되면 운동을 과도하게 한 것이다. 근육통이 있는데도 운동을 이어간다면 상처가 심해지고 염증과 근 손실이 발생할 수 있다. 만약 1주 이상 충분한 휴식을 취했음에도 통증이 계속된다면 전문의 진단을 받아봐야 한다.
 
 
 반복되는 근육 손상은 근육의 경직화와 덩그러니 형성을 초래할 수 있으며, 심각한 경우에는 횡문근용해병이 발생할 위험이 있습니다. 이것은 근육 조직이 파괴되어 마이오글로빈 및 기타 성분들이 혈류를 통해 퍼져 장기에 피해를 입히는 상태입니다. 만약 근육 통증 외에도 ▲체력 저하 또는 ▲특정 부분에서 붓기가 관찰되거나 ▲소변 색깔이 갈색으로 변한다면 횡문근용해병을 고려해야 합니다.
 
 
 운동 후에는 스트레칭이나 폼롤러 마사지를 하는 것이 좋습니다. 이러한 활동들은 혈류를 개선하고 근육 경직을 완화하는 데 큰 도움이 됩니다. 스트레칭 시엔 충격을 가하지 말고, 가능한 한 최대로 신체 부분을 당긴 상태에서 10~20초 동안 자세를 유지해야 합니다. 또한 폼롤러 마사지는 특정 부위의 근육 위에 폼롤러를 올려놓고 몸무게를 실으면서 오므렸다 폈다 하듯 움직여야 합니다. 이렇게 함으로써 과도하게 모인 피로 물질들을 더 빨리 배출할 수 있으며, 이후 발생할 수 있는 지연성 근육 통증을 감소시킬 수 있습니다. 만약 이런 방법들이 운동 시작전부터 활용된다면, 부상을 예방하는데 매우 유효합니다. 그 이유는 근막 안쪽 구성 요소들 중 하나인 콜라겐과 엘라스틴이 더욱 유동성을 얻으며, 이것이 관절의 범위를 확장시키는데 기여하기 때문입니다.
 
 
 그러나 일상적인 운동에서는 중간 강도까지 유지하면서 효능을 느끼며 동시에 상처를 방지해야 합니다. 중등강 도의 활동은 약간 땀이 날 정도이며 관절에서 통증이 발생하지 않는 상태입니다. 만약 운동 중 또는 그 다음에 관절에서 저리거나 아픈 증세가 나타난다면 그러한 활동을 멈추는 것이 가장 좋습니다. 만일 매번 운동 시 근육통으로 고통받게 된다면, 반드시 운동 전후 스트레칭 및 수분 섭취량을 체크하도록 노력하세요. 경미한 웰빙운동부터 차츰 규모와 세기를 확장시켜가는 방법이 필요합니다. 주 단위로 10%정도씩 운동시간과 강도를 올리는 것이라면 알맞다고 할 것입니다. 고강도의 튜닝 연습 후에는 적어도 이틀 동안 휴식을 취하라는 조언 또한 중요합니다.
 
</div>

운동 후 근육통, 다시 운동하는 게 더 나은가?

Unknown exercise, health, health & fitness, health advice, health and exercise

오랜만에 또는 과하게 운동하면 자연스럽게 근육통이 발생한다. 이러한 현상을 '지연성 근육통'이라고 부르며, 일반적으로 운동 다음 날이나 그 이후 며칠 동안 온몸의 근육에서 통증과 뻐근함을 느끼게 된다. 그렇다면 이런 상태에서는 운동을 지속하는 것이 좋은가? 운동 후 심한 근육통이 있을 땐 운동을 하지 않고 휴식을 취하는 게 좋다. 지연성…

1주 3회, 1시간씩 근력 운동이면 '8년 더 어린 몸' 얻는다

Unknown exercise, health & fitness, health and exercise, healthy workouts, korean

주당 3회의 1시간씩 진행되는 격력 운동을 통해 일반적으로 사람의 신체 연령이 평균 8년 정도 어려지는 것으로 나타난 연구 결과가 제시되었습니다.


 웨이트 트레이닝은 골격과 근육 건강에 이로운 효과를 가져다주는 것으로 이해되고 있습니다. 최근의 조사에서는 4800명을 포함하는 새로운 연구에서 강도 있는 힘 운동, 즉 무게를 드는 것을 자주 하는 사람들이 다른 사람들보다 생체적으로 더 젊다고 나타났습니다.


 연구팀은 근력 운동이 몸에 미치는 효과를 조사하고, 염색체 말단의 'atelomere'길이를 측정했습니다.


 텔로미어는 염색체 끝에 있는 DNA 서열이며, 이것들은 마치 신발끈의 끝을 보호하기 위해 사용되는 플라스틱 캡과 같은 기능을 합니다. 이런 방식으로 유전자 물질의 종말 부위를 안정적이고 질서 정연하게 유지시킵니다. 사람들의 몸에서는 새로운 세포 생성 과정인 세포 분열을 지속적으로 거쳐 생명 활동을 계속합니다. 하지만 각각의 세포가 나누어질 때 마다 텔로미어는 점점 줄어들게 됩니다. 만약 텔로미어의 길이가 특정 임계값 아래까지 닿으면 그 보호 메커니즘이 작용하지 못하고 결국에는 세포 자체도 더 이상 증식하지 않고 노화되거나 소멸됩니다.


 긴 텔로미어를 가진 사람은 짧은 것을 가진 사람에 비해 수명이 더 길다고 알려져 있으며, 과거 연구에서는 연령 증가와 함께 텔로미어의 길이가 줄어든다는 점이 발견되었습니다.


 본 연구의 분석결과에 따르면, 웨イト 트레이닝을 가장 적극적으로 실천한 사람들은 최장 염색체 끝부분(telomere)을 보유하고 있었고, 더욱 자주 운동할수록 이러한 측면에서 추가적인 장점들을 누리는 경향성이 확인되었다.


 주당 10분간 하는 근력 운동이 생체 연령을 대략 5개월 가량 젊게 만드는 효과가 있는 것으로 밝혀졌습니다. 이러한 이점은 사람의 나이나 성별과 상관 없이 동일하게 유지되었습니다.


 발표된 학술지인 생물학(Biology)에서의 연구 결과에 따르면, 일주일에 90분 간의 저항 운동이 평균적으로 생물학적인 연령을 약 3.9년 앞당기는 데 도움이 되었다고 합니다.


 래리 터커(Brigham Young University에서 운동과학과 교수를 맡은 연구 책임자)는 영국의 일간지 더 텔레그래프와의 인터뷰에서 "근력을 증진시키는 모든 종류의 운동이 텔로미어의 길이와 상관관계가 있는 것처럼 보입니다"라고 밝혔습니다.


 연구에 따르면 매주 10분을 근력 운동에 투자할 때마다 텔로미어 길이가 평균 6.7 염기쌍 더 길어졌다. 따라서 일주일에 90분 동안 근력운동을 하면 텔로미어 길이가 평균 60.3 염기쌍 더 길어질 것으로 추산된다.


 참가자의 혈액 검체 분석 결과, 나이가 일 년 늘어날수록 텔로미어의 길이는 평균적으로 15.47 개 체에 더 짧아짐을 관찰했습니다. 따라서 90분간 진행되는 중량 트레이닝 세션은 생물학적인 연령을 약 3.9세 어리게 만들었습니다. 만약 이 운동을 매주 세 번, 하루에 한 시간 동안 하는 것을 기준으로 산출한다면, 그 효과는 대략적으로 생물학적 나이를 7.8세 줄일 정도라고 추정될 수 있습니다.


 <div>
 
 <img data-document-id="cms/api/amp/image/AA1vyL2d" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1vyL2d.jpg"/>
 
 </div>


 연구자들은 근력운동이 비만을 억제하고 근육을 증대하며 신진대사를 촉진하고 심혈관 건강을 개선해 건강과 수명에 긍정적으로 작용할 수 있다고 밝혔다.


 터커 교수는 “만성 질환과 대사 위험 요인의 영향을 줄임으로써 근력운동은 생물학적 노화 과정을 늦추고 세포 노화를 줄이는 것으로 나타난다. 이는 더 긴 텔로미어로 입증된다”라고 설명했다.


 그러나 이러한 연구는 운동이 텔로미어의 길이를 늘린다고 직접적으로 입증하지는 않습니다. 터커 교수가 전화 통신에서 언급했듯이 "상관 관계가 항상 인과 관계를 나타내지는 않음"을 강조했습니다.


 웨이트트레이닝과 텔로미어 길이 사이에 상관관계가 있지만 웨이트트레이닝이 생물학적 나이를 줄이는 원인이라고 단정할 순 없다는 설명이다.


 박해식 동아닷컴 기자 pistols@donga.com


 
 저작권 © . 모든 권리는 보호받습니다. 임의로 재생산하고 배포하는 것을 금합니다.

1주 3회, 1시간씩 근력 운동이면 '8년 더 어린 몸' 얻는다

Unknown exercise, health & fitness, health and exercise, healthy workouts, korean

주당 3회의 1시간씩 진행되는 격력 운동을 통해 일반적으로 사람의 신체 연령이 평균 8년 정도 어려지는 것으로 나타난 연구 결과가 제시되었습니다. 웨이트 트레이닝은 골격과 근육 건강에 이로운 효과를 가져다주는 것으로 이해되고 있습니다. 최근의 조사에서는 4800명을 포함하는 새로운 연구에서 강도 있는 힘 운동, 즉 무게를 드는 것을 자주 하는 사람들이…

Why Slower Runs Might Be Better for Your Heart

Unknown exercise, health & fitness, health and exercise, health benefits, running and fitness

As the adage suggests, slow and steady triumphs in the end, and this appears to hold true for the health advantages associated with physical activity as well.


 Actually, the evidence is mounting that consistent, moderate-paced running might fortify your heart and lower your likelihood of developing type 2 diabetes.
 diabetes
 And bolster your immune system and general fitness much more effectively than pushing yourself to run at maximum speed.


 This applies equally to other forms of cardio exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups specifically designed for casual jogs and slow-paced runners are now popping up.


 'Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual workout enthusiasts,' he states.


 Over the last ten years or so, we've experienced a surge in popularity for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding. This makes it tough to start if you aren’t already relatively fit.

<img data-document-id="cms/api/amp/image/AA1qG7Nn" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1qG7Nn.jpg"/>
<img data-document-id="cms/api/amp/image/AA1qGaaT" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1qGaaT.jpg"/>

 He explains this indicates a significant attrition rate, as opposed to when individuals engage in more moderate, less intense physical activities, they tend to be less inclined to quit.


 He mentions that there are also 'verified physical advantages associated with running at this intensity'.


 This was demonstrated in a Danish study from 2015, where 5,000 individuals were tracked over a period of 12 years. These participants were divided into various groups as part of the study.


 Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or vigorous jogging activities.


 The individuals who jogged at a slower and moderate pace had the lowest mortality rate from all causes, whereas those who ran strenuously showed a comparable death rate to the inactive group.


 A hypothesis suggests that this could be attributed to how low-intensity runs decrease resting blood pressure and enhance cardiac function.


 Professor Gordon clarifies: "Essentially, this enhances efficiency by enlarging the cardiac muscle. With a larger heart muscle, it has greater strength for contraction. Additionally, it expands the cavities inside the heart, enabling each pump to circulate a higher volume of blood."


 Running slowly also enhances endurance because you're able to maintain a lower pace for an extended period – this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.


 These changes in the heart muscle do not get amplified by exercising at greater intensities. Slow cardio—referred to as 'zone 2' cardio, which involves operating at 60-70 percent of your max heart rate—is another advantage. According to Dr. Lindsy Kass, an exercise physiologist from the University of Hertfordshire, this type of workout prompts the body to burn stored fats for energy instead of carbohydrates, unlike high-intensity exercises.


 Converting fats into energy is more efficient and beneficial for your general well-being, notes Professor Gordon. This process is linked to improved blood sugar levels and decreases the likelihood of developing type 2 diabetes.


 'Research indicates that athletes who incorporate additional slow running into their training programs can achieve approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day speed.'

<img data-document-id="cms/api/amp/image/AA1qGaaW" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1qGaaW.jpg"/>
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 This represents a considerable edge over competitors, and upon learning this, it becomes clear why top-tier athletes often dedicate up to 80 percent of their training regimen to activities within Zone 2.


 I previously worked with British rowing, where despite their races lasting around six minutes, they engage in steady-paced rowing for one and a half hours three days per week," explains Dr. Kass. "It was during the first year they adopted this training regimen that they began claiming numerous medals.


 One more rationale for top-tier athletes dedicating time to train at reduced intensity levels is to lessen bodily strain, which aids in preventing infections or injuries.


 Professor Gordon states: "When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises enhances our immune system and decreases our likelihood of falling ill."


 However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency of intense exercises without sufficient breaks can increase your susceptibility to illnesses and injuries due to lowered resistance. Thus, ensuring ample recovery time becomes crucial.


 What does "slow running" entail then? According to experts, it’s more about the perceived exertion rather than pace. As Professor Gordon suggests, “While jogging, try to sing to yourself; if you manage without struggling for breath, you’re pacing yourself correctly.”


 This principle also holds true for weight training when it comes to resistance exercises.


 Reducing speed eliminates the momentum within an action, promoting proper technique and decreasing the chance of injuries.


 Several research findings indicate that extending the duration of the lengthening 'eccentric' stage of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening 'concentric' stage (executing the actual pull-up) may enhance muscular development.


 However, don’t move too slowly—you’ll tire more quickly and won’t be able to lift the necessary weight for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.


 He states: "Most individuals would benefit more from performing a 'controlled' [but not excessively slow] lowering phase and a rapid [as quick as feasible] lifting phase using moderately heavy weights for much of their strength training, reserving certain exercises aimed at enhancing power."

Read more

Why Slower Runs Might Be Better for Your Heart

Unknown exercise, health & fitness, health and exercise, health benefits, running and fitness

As the adage suggests, slow and steady triumphs in the end, and this appears to hold true for the health advantages associated with physical activity as well. Actually, the evidence is mounting tha…

Brain Benefits from Exercise Last Even Longer: Feel the Impact the Next Day!

Unknown brain health, exercise, health, health and exercise, health benefits

Most of us know how strenuous exercise can result in aching limbs the following day.


 But now scientists have discovered that the benefits to the brain can also be felt a day later.


 University College
 London
 (UCL) researchers found that the short-term boost our brains get after we do exercise persists throughout the following day.


 Those who did more moderate to vigorous physical activity than usual on a given day did better in memory tests the day after.


 Experts said the improvements could be achieved by something as simple as running up the stairs.


 In the short term, exercise increases blood flow to the brain and stimulates the release of neurotransmitters such as norepinephrine and dopamine which help a range of cognitive functions.


 These neurochemical changes are understood to last up to a few hours after exercise.


 However, other studies have shown brain states linked to exercise were more long-lasting, with evidence suggesting exercise can enhance mood for up to 24 hours.


 Participants, aged 50 to 83, wore activity trackers for eight days and took cognitive tests each day.

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 Scientists analysed how long they spent being sedentary, doing light physical activity, and doing moderate or vigorous physical activity.


 They also quantified sleep duration and time spent in lighter (rapid eye movement, or REM) sleep and deeper, slow-wave sleep.


 After factoring in average levels of activity and sleep, they found that more moderate or vigorous physical activity compared to a person’s average was linked to better working memory and episodic memory (memory of events) the next day.


 These benefits were also felt by people who spent less time spent sitting and had six hours or more of sleep.


 More sleep overall was linked to improved episodic and working memory and psychomotor speed, a measure of how quickly a person detects and responds to the environment.

<img data-document-id="cms/api/amp/image/AA1vz844" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1vz844.jpg"/>

 Those who had the most slow-wave - deep, restorative sleep - had better episodic memory, according to the findings published in the International Journal of Behavioral Nutrition and Physical Activity.


 Conversely, more time spent being sedentary than usual was linked to worse working memory the next day.


 Dr Mikaela Bloomberg, of UCL, said: ‘Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just the few hours after exercise. Getting more sleep, particularly deep sleep, seems to add to this memory improvement.


 ‘Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise.


 ‘This was a small study and so it needs to be replicated with a larger sample of participants before we can be certain about the results.’

Read more

Brain Benefits from Exercise Last Even Longer: Feel the Impact the Next Day!

Unknown brain health, exercise, health, health and exercise, health benefits

Most of us know how strenuous exercise can result in aching limbs the following day. But now scientists have discovered that the benefits to the brain can also be felt a day later. University Coll…

Is walking farther or faster better for you? Here's what doctors say

Unknown exercise, health, health & fitness, health and exercise, health benefits

<img data-document-id="cms/api/amp/image/AA1umuuE" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1umuuE.jpg"/>

 For years now,
 walking
 has gradually gained a posse of devoted supporters who cherish the ritual for both physical and mental health reasons. Going on a walk activates your vascular system, increases circulation, improves blood sugar utilisation, and helps manage inflammation, says Johanna Contreras, MD, a cardiologist at Mount Sinai Fuster Heart Hospital. Basically, it’s a low-impact activity accessible to even the most beginner of exercisers that boasts *a lot* of benefits for both the brain and body.


 But while you might not need to
 shoot for 10,000 steps
 every day, there’s still the question of whether distance is most important when it comes to a walk. Or, should you focus on speed to get the most out of the exercise?


 The truth is that walking both farther
 
 and
 
 faster is ideal, says Dr. Contreras. But, you might only have the time—or energy—for one. Whichever you choose to do, 'All walking is important,' says Dr. Contreras. Whether it’s doing an extra lap in the supermarket or taking the stairs, you’re making a difference, she says. If you’re deciding between tacking on an additional half-mile to your daily walk or zooming through your usual route faster than usual, here’s what you need to know about the benefits of prioritising each one.


 
 Meet the experts:
 
 Lauren Hannon Redler
 , MD, is an orthopedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center.
 Johanna Contreras
 , MD, is a cardiologist at Mount Sinai Fuster Heart Hospital.

<h2 class="body-h2">
 
 Walking farther boosts your endurance.
 
</h2>

 Before we go deep, it’s worth noting that there *is* a minimum speed you want to achieve to make sure you’re getting a good enough workout during any walk.


 This pace will look different on every person, but you want to feel challenged—and you’ll know you’re going fast enough if your heart rate starts to increase, even ever-so-slightly. Even if you’re going for distance, by the end of your walk, you still want to have broken a sweat, Dr. Contreras says. (Target heart rates vary based on age, but are published by the
 British Heart Foundation
 .)


 The biggest perk of walking a far distance: you improve your
 endurance
 , or your ability to sustain exercise without overtaxing your heart, because it gets you used to having your heart rate elevated for an extended amount of time. Walking for longer is key to conditioning your heart to keep working in an elevated state for longer periods of time, says Dr. Contreras. And, BTW, as you age, walking farther might be the better option because you don’t need to elevate your heart rate quite as much to get the same benefit—and you may not want to put too much demand on your heart, she notes.


 Walking for a longer distance also means that you’re getting even more benefits beyond what you get beyond walking for a shorter distance at the same pace. And, if you’re someone who can’t walk faster or
 run
 , walking farther will also eventually even out to what you can get out of those activities in a shorter amount of time, says Dr. Contreras. (One minute of walking at a high intensity by picking up your speed generally equals about two minutes of walking at a lower intensity, per the
 CDC
 .)

<h2 class="body-h2">
 
 But, walking
 
 
 
 faster
 
 
 
 conditions your heart.
 
</h2>

 Walking faster puts more demand on your heart, which means your heart rate goes up even higher than walking at a slower pace. 'Walking faster definitely helps stimulate more of a cardiovascular response,' says Lauren Hannon Redler, MD, an orthopedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center. 'Your heart pumps blood around your body more quickly, which helps your muscles improve how they use oxygen and makes them more efficient.'


 The higher you elevate your heart rate, the better a workout it is for your heart, which will help increase your exercise capacity, demand more of your metabolism, and manage blood pressure, says Dr. Contreras. Also, since it’s more taxing, you can get the same benefit as walking at a slower pace for longer, potentially even cutting the time required in half.

<h2 class="body-h2">
 
 Is one better for weight loss?
 
</h2>

 Experts are mixed on whether walking farther or faster is better for weight loss. Walking slower, but farther is Dr. Redler’s preference because it keeps you in
 zone 2
 cardio (a level of heart rate training categorised as 60 to 70 percent of your heart rate max). While zone 2 training, your body uses fat as its primary source of fuel, though this does not equate to losing fat from your body, says Rachelle Reed, PhD, an exercise scientist in Athens, GA. Still, walking at a slower speed for a longer period of time (about three miles per hour for an hour) led to greater total fat loss in postmenopausal women in a 2023 study in
 
 Nutrients
 
 .


 Meanwhile, walking faster demands more of your metabolism and burns more calories because it’s a harder workout, says Dr. Contreras. 'If people want to lose weight, they need to think about increasing that exercise level,' she says. Focusing on burning calories—rather than using an energy source of fat versus glucose—is probably more important for a weight loss goal, says Reed. Plus, even though you’re walking faster, you’re likely still in zone 2 anyway.


 Ultimately, weight loss is tricky—and determined by a lot more than your exercise selection. For example, genetics, nutrition, and environment all play a role,
 according to the National Institute of Health
 . Keep in mind that walking slower for longer can eventually even out to walking faster for a shorter amount of time, so the “better” between the two might just be what feels best for you, especially since exercising
 
 consistently
 
 is most important to reap health and weight loss benefits, says Reed.

<h2 class="body-h2">
 
 Ultimately, it’s ideal to mix up your routine with both short and speedy walks and longer, slower ones.
 
</h2>

 Let’s be real: most people don’t have the time to make every walk miles long *and* at a power walking pace. And you don’t have to. Our experts recommend you do both versions of
 walking workouts
 —whether long and more leisurely or short and quicker—as suits your lifestyle best at any particular moment, or from day to day. 'They both count,' according to Dr. Redler.


 Although walking at a quicker pace provides a more rigorous cardiovascular exercise, extending the duration enhances stamina as the heart operates for a prolonged period. Rather than focusing solely on either distance or speed walking, consider varying your approach by switching methods on alternate days, recommends Dr. Redler.


 Two more things: when you’re walking long distances, you want to be careful to avoid overuse injuries. You can do this by gradually building up your mileage over time and wearing the proper footwear, says Dr. Redler.


 If you’re looking to increase your speed, walking with intervals might be a great way to get there. Walk at a slower pace for three minutes, then increase to a faster one for one minute, alternating until you’ve come to the end of your route. Eventually, you can decrease the amount of time you spend walking at slower intervals and increase the amount of time you’re going faster.

<h3 class="body-h3">
 
 More fitness stories:
 
</h3>
<ul>
 <li>
 What is Pilates? 34 exercises, benefits + 15 best online classes
 </li>
 <li>
 Weight training for beginners: Benefits, tips, lingo + workouts
 </li>
 <li>
 20 best HIIT workouts for all levels, from 5 to 45 minutes long
 </li>
</ul>

 
 
 Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the
 
 
 
 
 WOMEN'S HEALTH NEWSLETTER

Is walking farther or faster better for you? Here's what doctors say

Unknown exercise, health, health & fitness, health and exercise, health benefits

For years now, walking has gradually gained a posse of devoted supporters who cherish the ritual for both physical and mental health reasons. Going on a walk activates your vascular system, increa…