Have We Been Thinking About Exercise Wrong for Half a Century? (msn.com)
- Reference: 0180751386
- News link: https://science.slashdot.org/story/26/02/07/0410235/have-we-been-thinking-about-exercise-wrong-for-half-a-century
- Source link: https://www.msn.com/en-us/health/fitness/what-science-says-we-ve-been-getting-wrong-about-exercise/ar-AA1Vyvty
" [2]U.S. and [3]World Health Organization guidelines no longer specify a minimum duration of moderate or vigorous aerobic activity."
> [4]Movement-tracking studies show even tiny, regular bursts of effort — as short as 30 seconds — can capture many of the health benefits of the gym. Climbing two to three flights of stairs a few times per day could change your life. Experts call it [5]VILPA , or vigorous intermittent lifestyle physical activity. "The message now is that all activity counts," said Martin Gibala, a professor and former chair of the kinesiology department at McMaster University in Canada... Just [6]taking the stairs daily is associated with lower body weight and cutting the risk of stroke and heart disease — the [7]leading (and largely preventable) cause of death globally. [8]While it may not burn many calories (most exercise doesn't), it does appear to extend your health span. Leg power — a measure of explosive muscle strength — was a stronger predictor of brain aging than any lifestyle factors measured in a 2015 study in the journal Gerontology...
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> How little activity can you do? Four minutes daily. Essentially, a few flights of stairs at a vigorous pace. That's the effort [Emmanuel Stamatakis, a professor of physical activity and population health at the University of Sydney] found delivered significant health benefits in that 2022 study of British non-exercisers. "We saw benefits from the first minute," Stamatakis said. For Americans, the effect is even more dramatic: a 44 percent drop in deaths, according to a peer-reviewed paper recently accepted for publication. "We showed for the first time that vigorous intensity, even if it's done as part of the day-to-day routine, not in a planned and structured manner, works miracles," Stamatakis said. "The key principle here is start with one, two minutes a day. The focus should be on making sure that it's something that you can incorporate into your daily routine. Then you can start thinking about increasing the dose."
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> Intensity is the most important factor. You won't break a sweat in a brief burst, but you do need to feel it. A highly conditioned athlete might need to sprint to reach vigorous territory. But many people need only to take the stairs. Use your breathing as a guide, Stamatakis said: If you can sing, it's light intensity. If you can speak but not sing, you're entering moderate exertion. If you can't hold a conversation, it's vigorous. The biggest benefits come from moderate to vigorous movement. One minute of incidental vigorous activity [9]prevents premature deaths , heart attacks or strokes as well as about three minutes of moderate activity or 35 to 49 minutes of light activity.
[1] https://www.msn.com/en-us/health/fitness/what-science-says-we-ve-been-getting-wrong-about-exercise/ar-AA1Vyvty
[2] https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
[3] https://www.who.int/news-room/fact-sheets/detail/physical-activity
[4] https://www.washingtonpost.com/wellness/2022/12/09/increase-longevity-vigorous-activity/
[5] https://www.nature.com/articles/s41591-022-02100-x
[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC8122558/
[7] https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.072253
[8] https://www.acefitness.org/resources/everyone/tools-calculators/physical-activity-calorie-counter/
[9] https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.072253
Yes we have, but you won't fix it. (Score:3)
About the worst thing you can do exercise wise is be car dependent.
If you're not, exercise becomes part of your day to day activities. You don't have to go to the gym just to keep a base level of fitness. Even if you then sit in a chair at work, you're still moving to get there.
Such a thing is almost impossible anywhere that puts the holy car in absolute prime position and relegates everything else to second place.
Re: (Score:2)
BIkes are such a win exercise wise. When I got mine, I had in my mind I'd be doing all the 20km+ rides I used to do as a 20yo, and rapidly discovered that I was not nearly as fit as I was then and even a KM would wreck me. BUT short little burts every day of riding had such a noticable effect on my fitness. I still cant quite survive the 20km ride, but I can get 5-6km before the fatigue overtakes me, and that aint nothing.
Re: (Score:2)
> About the worst thing you can do exercise wise is be car dependent.
> If you're not, exercise becomes part of your day to day activities. You don't have to go to the gym just to keep a base level of fitness. Even if you then sit in a chair at work, you're still moving to get ther
In my experience, this is far from true in many cases. In the various places I grew up I generally had access to many acres of farmland, woods, rivers to swim in or, when there was no river, a pool. All of those places were completely car dependent. I mean, in one of the places I lived there wasn't a single retail store or gas station in the entire town. When you needed things, you had to drive to the "city" (really just a big town). On the other hand, when I lived in a small apartment in a city in France.
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Indeed. Also, walking is nice. It gives you time to think.
Wrong? No. (Score:2)
It's ludicrous to suggest we've been thinking about it wrong. The standard wisdom about exercise has been healthy and beneficial. Lots of exercise is great for you. A little is perhaps better than we thought, that's all.
Lazy writing. Just a hair better than "scientists baffled!".
I dislike headlines that presume how I think... (Score:1)
...also the other kinds
Reverse causation? (Score:2)
Haven't fully read the paper, though I did get partway through the methodology chapter, and while they did some work to reduce the impact of reverse causation, I don't think they did enough to rule out the possibility that people who with healthier cardiovascular condition simply are more likely to move more.
The only way I would have a lot of faith in this study would be if they started with a numerical measure of plaque buildup based on MRI, CT, doppler test, etc.) plus the data about how much they exerci
Simple (Score:2)
Started taking the stairs during lunch breaks. 4 floors up, 4 floors down. The speed? I had to be more or less out of breath when I reached the top. It really makes a difference in my experience. Simple.
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Good on ya! You're lucky, there are bugger all stairs near me.
Each year I race up a 50 floor skyscraper 5x, which is of course great, but that's only once a year.
The rest of the time I do intervals. It only takes 10 minutes a day. Domo arigato, Tabata san.
HIIT: high intensity, and low impact if you do something like run on grass or the beach.
It's free, outdoors, and the pain is over quickly!
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Same here. I live 4 floors up. There is a very nice elevator. I only use it rarely, and only with good reasons. It does make a real difference.
Hey, Michael J. Coren (Score:2)
Pop a pill of ozempic or whatever and go be fat somewhere else. Yes, any exercise at all is better than none, but that doesn't mean a proper regimen isn't better than "climbing a few stairs" twice a week.
Speaking as a US citizen (Score:2)
Right now, what the US guidelines say are completely irrelevant to me. WHO has its issues... but Trump and RFK Jr. are like dropouts from the GDE program at clown college.
Cheesy Poof Workout (Score:2)
So if you just lift the cheesy poof fast enough, it's a life-extending workout?
Re: (Score:3)
> So if you just lift the cheesy poof fast enough, it's a life-extending workout?
With my mom driving the golf cart, it's not that easy to pop them in the mouth! Not gonna lie, I think my reflexes are better than Bruce Lee's at this point.