Too much sitting may thin the part of your brain that's important for memory, study suggests:
The study subjects reported average sitting times of three to 15 hours a day. After adjusting for their subjects' ages, the researchers found that every additional hour of average daily sitting was associated with a 2% decrease in the thickness of the medial temporal lobe.
By Henry Vandyke Carter - Henry Gray (1918) Anatomy of the Human Body (See "Book" section below)Bartleby.com: Gray's Anatomy, Plate 728This is a retouched picture, which means that it has been digitally altered from its original version. Modifications: vectorization (CorelDraw). The original can be viewed here: Gray728.png. Modifications made by Mysid., Public Domain, https://commons.wikimedia.org/w/index.php?curid=1676555
Saturday, April 14, 2018
Thursday, April 12, 2018
You’ve read that right: the two minute walk can result in a longer life.
What’s the catch? You’ll need to be consistent and accumulate 30 minutes or more of moving time. That’s 15 up-and-about’s throughout the day and evening too. An hour of moving time is even better.
Your goal is to create the accepted 30-minute a day of exercise which as scientists have discovered can be beneficial even when taken in bite-sized bits of activity.
A recent study found that “Those who moved more often, especially if they managed about an hour in total of physical activity over the course of the day, cut their mortality risk in half… .”
“And it did not matter how they accumulated those minutes. If people walked continuously for five minutes or longer, meaning in exercise bouts, they lowered their risk of dying young.
“But they gained the same benefit if they walked sporadically in short but repeated spurts, as long as they moved often.
“The message is that all physical activity counts,” says Dr. William Kraus, a professor at Duke University who conducted the study with researchers from the National Cancer Institute.
“The little things that people do every day,” like walking from their cars to the office or climbing a flight of stairs, “can and do add up and affect the risk for disease and death,” he says.”
“If you can’t go for a long walk,” he says, “a few short walks are likely to be just as good for you.”
The Two Minute Walk Taken Every 20 Minutes: More Health Benefits
What happens when the two-minute walking break is taken not only consistently but also in a regular pattern? Research shows there’s even more benefit if your efforts are timed, happening every 20 minutes.
Taking a two-minute walk every 20 minutes re-sets the body’s mechanisms put on hold and under stress by the inactivity of sitting. Positively impacted are: blood pressure and glucose levels; aching muscles and learning abilities. Lessened are risks for cardio-vascular disease, cancer, metabolic syndrome, and diabetes.
Then there’s the added benefit: expending more calories as you move more. Consider: whether you’re at the office or at home: a 2 minute walkabout every half hour results in 59 extra calories expended and a 5 minute walkabout every half hour results in an 132 additional calories expended.
Experiencing muscle or joint aches and pains: moving often, taking breaks from sitting of even 30 seconds or one minute every 20 minutes impacts discomfort.
Then consider what happens when you engage in more activity every 20 minutes. Dan Buettner, author of The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, found cultures around the world whose residents live the healthiest and longest are “nudged into physical activity (such as house work, yard work, kitchen work with no mechanized appliances) every 20 minutes, my team estimates. This activity not only burned 500 to 1,000 calories a day; it also kept their metabolisms humming at a high rate.”
Barbara and Kevin Kunz, Un-Sit Your Life
Tuesday, March 20, 2018
Study: Standing could trim weight | Albuquerque Journal
Take breaks from sitting at work
Taking breaks in sitting at the office expends from 24 to 132 calories during an eight-hour day depending on how much of a break you take each hour:
- a 1-minute break every half hour results in the expenditure of an additional 24 calories over an 8-hour time period
- a 2-minute break every half hour results in 59 extra calories expended
- a 5-minute break every half hour results in an 132 additional calories expended.
Not much you might think but remember: researchers studied the impact of how sedentary jobs impact weight. Using data accumulated since 1970, they found the resulting lessened expenditure of calories to be 100 calories a day—enough to account for a significant portion of the increase in weight gain experienced by women and men in the U. S. over the intervening years.
On other measures, though, the five-minute walks (every hour) were more potent than the concentrated 30-minute version. When the workers rose most often, they reported greater happiness, less fatigue and considerably less craving for food than on either of the other days. Their feelings of vigor also tended to increase throughout the day, while they often had plateaued by early afternoon after walking only once in the morning.
“Reynolds recommends standing for two minutes every 20 minutes while desk-bound — even if you can't move around your office. "That sounds so simple,” one researcher tells Fresh Air's Terry Gross. "But that actually has profound consequences. If you can stand up every 20 minutes — even if you do nothing else — you change how your body responds physiologically.”
Friday, December 1, 2017
Children opening a gift and going wild with enthusiasm. That’s the gift we want to give, the present the child in our lives will love.
We recently had that experience. “It’s a hit,” our niece texted us with the video of her two-year old daughter Sofia using the present we’d given her.
And the best part? The fact that the over-size piano keyboard makes music with the child’s footsteps lured Sofia out of her chair and into motion. Little Sofia loves the movies Troll and Moana as testified by their presence in the background as she watched them over the Thanksgiving holiday. Just like adults tempted to sit too much, children’s health suffers the effects. Their are immediate effects as well as establishing a pattern for a lifetime of sitting.
The giant piano keyboard is suggested for children over the age of 12 months. It is suggested adults can enjoy it too. Warning: the keyboard does not come with the necessary 4 AA batteries.
This next gift suggestion is something I want for myself —but, unfortnately, it doesn’t come in adult-size.
Music and special effects noises are created by SoundMoovz, a FitBit-type device worn on the wrist, as the child moves, dances or just runs around. It is advertised as “Music by Moooving.” I haven’t seen any videos of them in use but it sounds like a promising fun gift.
It’s intended for children ages 8 or more. While I won’t be buying gift for a child in that age range this year, a friend appreciated the suggestion for the children in her life.
Keyboard Playmat 71" - 24 Keys Piano Play Mat (https://www.amazon.com/gp/product/B073R2FBWY/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1)
Tuesday, September 12, 2017
Move now or you might not be able to later. These are the results of a study that followed a group of people ages 50 to 71 for 8 to 10 years. Those who sat “the most and move the least had more than three times the risk of difficulty walking by the end of the study, when compared to their more active counterparts. … “Some ended up unable to walk at all. The study appears in the current issue of The Journals of Gerontology: Medical Sciences.”
Our advice: get up and move. The study’s authors suggest being up and about every 30 minutes.
Learn more how much and how often to move as well as others health dangers of sitting too much: Un-Sit Your Life
Tuesday, May 2, 2017
- US: 5,117 average daily steps, 34% obesity rate
- Australia: 9695 average daily steps, 16% obesity rate
- Switzerland: 9,650 average daily steps, 8% obesity rate
- Japan: 7,168 average daily steps, 3% obesity rate
Researcher Bassett notes: “While diet and culture play a role in a nation’s obesity rate, average adults in other countries use public transportation more and rely less on their cars than Americans do.”
“Foreign Exchange,” Women’s Health March 2011, p. 26
Thursday, March 16, 2017
By Henri Bergius from Finland (Walking) [CC BY-SA 2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons
Regular exercise is linked to improved memory and endurance for older adults but this was not the case in a recent study of those with early onset Alzheimer’s.
“What surprised the scientists was how few of the walkers with Alzheimer’s had actually gained endurance. The same exercise program that previously had increased the aerobic capacity of almost every healthy, older participant now had benefits for the bodies of only a few of the walkers with Alzheimer’s.
“This finding suggests that ‘there may be physiological differences between people with and without Alzheimer’s that reach to the cellular level,’ says Jill Morris, a senior scientist at the University of Kansas Alzheimer’s Disease Center, who led the study.
“In effect, the bodies as well as the brains of people with Alzheimer’s disease may be unusual compared to those of healthy older people and may respond differently, if at all, to exercise, she says.”
Reynolds, Gretchen Frequent, Brisk Walks May Aid Those With Early Alzheimer’s, March 1, 2017, New York Times https://www.nytimes.com/2017/03/01/well/move/frequent-brisk-walks-may-aid-those-with-early-alzheimers.html?rref=collection%2Fbyline%2Fgretchen-reynolds&action=click&contentCollection=undefined®ion=stream&module=stream_unit&version=latest&contentPlacement=2&pgtype=collection&_r=0