Day: October 13, 2023

Oct 13

How Leisure Activities May Lower the Risk of Death for Older Adults

While any type of movement is beneficial for longevity, two leisure time activities yielded the best results. Physical activity is a key component of a healthy lifestyle, and its benefits are particularly pronounced among older adults. A study published in August 2022 in JAMA Network Open sheds light on how regular physical activity can significantly reduce the risk of early death in this demographic, with particular emphasis on the impact of enjoyable and sustainable activities. This research, led by experts from the National Cancer Institute (NCI), underscores the importance of staying active as we age. The Role of Physical Activity in Reducing Mortality Engaging in regular physical activities such as walking, jogging, swimming, or playing tennis has been linked to a lower risk of death from any cause. However, the study published in August 2022 goes beyond this broad association and highlights the specific benefits of physical activity, particularly concerning mortality from cardiovascular disease and cancer. The study involved 272,550 participants aged 59 to 82, who were part of the National Institutes of Health (NIH)-AARP Diet and Health Study. These participants provided insights into how various forms of physical activity impacted their health. The activities assessed in the study included jogging or running, cycling, swimming, aerobic exercises, racquet sports, golf, and walking. Key Findings Here are some key findings from the study: 1. Any Physical Activity is Beneficial: Participants who engaged in any form of physical activity within the recommended weekly range experienced a 13% lower risk of all-cause mortality compared to those who were inactive. This emphasizes that any level of exercise provides health benefits. 2. Most Beneficial Activities: While all physical activities yielded positive results, certain activities stood out: 3. Diminishing Returns with Increased Activity: The study also indicated that while more physical activity is generally associated with better results, there were diminishing returns as activity levels increased. This suggests that the key is not excessive exercise but regular, enjoyable physical activity. The Many Health Benefits of Physical Activity Regular physical activity has a multitude of health benefits that contribute to a lower risk of death: Incorporating Physical Activity Into Your Routine The study’s findings suggest that the specific type of physical activity matters less than finding activities that you genuinely enjoy and can sustain over time. Rather than fixating on particular exercises, the focus should be on creating a habitual exercise plan. For those just beginning to integrate physical activity into their routine, it’s advisable to start gradually and progressively increase activity levels. Community activities and group classes can provide social support and motivation, making exercise more enjoyable and sustainable. Ultimately, the message is clear: regardless of your age, engaging in regular physical activity, whether it’s a leisurely walk, a game of tennis, or any other activity you find enjoyable, can significantly contribute to a longer and healthier life. Conclusion The research published in August 2022 reaffirms the vital role of physical activity in reducing the risk of early death among older adults. Engaging in any form of exercise, especially enjoyable and sustainable activities, offers substantial health benefits. Whether you’re a tennis enthusiast, a dedicated jogger, or simply prefer a daily walk, the key is to keep moving. By incorporating physical activity into your routine, you can enhance your overall well-being and longevity. Physical activity is not just about maintaining muscle mass or achieving a certain physique; it’s about promoting a healthier, more fulfilling life as you age. One of the primary findings of this research is that regular exercise has a profound impact on cardiovascular health. It helps lower the risk of heart disease by reducing blood pressure and improving cholesterol levels. Furthermore, exercise enhances the functioning of your heart and blood vessels, ensuring that your body is better equipped to handle the demands of daily life. Beyond cardiovascular health, physical activity plays a critical role in maintaining a healthy weight. As we age, our metabolism tends to slow down, making it easier to gain weight. However, engaging in regular exercise can counteract this natural process by increasing your metabolic rate and promoting the burning of calories. This not only helps with weight management but also reduces the risk of obesity-related conditions such as type 2 diabetes. The benefits of physical activity extend to mental health as well. Regular exercise has been shown to reduce the risk of cognitive decline and dementia in older adults. It stimulates the release of chemicals in the brain that promote the growth of new neurons and enhance cognitive function. Moreover, exercise is a natural mood booster, as it releases endorphins, which are known as “feel-good” hormones. This can help alleviate symptoms of anxiety and depression, improving your overall quality of life. Additionally, staying physically active can enhance your mobility and independence as you age. It strengthens muscles and bones, reducing the risk of falls and fractures. This is particularly important for older adults who want to maintain their ability to perform everyday tasks and enjoy an active lifestyle. The research also highlights the importance of finding physical activities that you enjoy and can sustain over the long term. It’s not about forcing yourself to do activities you dislike; it’s about finding what brings you joy and keeps you motivated. Whether it’s dancing, swimming, gardening, or practicing yoga, there are countless options to choose from. This research underscores the idea that staying active can and should be an enjoyable and fulfilling part of your life. Furthermore, it’s essential to remember that it’s never too late to start incorporating physical activity into your routine. Even if you haven’t been active in the past, making small, gradual changes can still yield significant benefits. Start with activities that match your current fitness level, and gradually increase the intensity and duration as you become more comfortable. In conclusion, the research published in August 2022 reinforces the undeniable connection between physical activity and longevity among older adults. It serves as a reminder that exercise is a powerful tool for promoting not only physical health but

Oct 13

Why You Might Benefit From Walking Backwards on a Treadmill—And How to Do It Safely

In the ever-evolving landscape of fitness trends, a peculiar phenomenon has emerged from the realm of social media. It involves a simple yet intriguing concept: walking backward on a treadmill. This practice has gained significant traction on platforms like TikTok and Instagram, with fitness enthusiasts and casual exercisers alike hailing its potential to alleviate knee pain, enhance balance and stability, and serve as a preventative measure against injuries. But is there substance behind these claims? Are we witnessing the birth of a groundbreaking exercise trend, or is it just another fleeting fitness fad? This article delves into the world of backward treadmill walking to uncover its potential benefits and explore how you can safely incorporate it into your exercise regimen. The Trend’s Origins and Appeal It all began with TikTok and Instagram, where fitness influencers and everyday individuals shared their experiences with walking backward on a treadmill. These anecdotes featured claims of improved balance, enhanced stability, injury prevention, and the remarkable alleviation of knee pain. One particularly notable case was that of Chayse Byrd, a TikTok influencer who embarked on a daily five-minute backward treadmill walking routine for a month. Surprisingly, after eight months, she reported a significant enhancement in her knees’ range of motion, which she joyfully shared with her 1.3 million TikTok followers. Byrd’s transformation sparked curiosity and inspired countless others to try this unconventional exercise. A quick search on TikTok using the hashtag “#walkbackwards” yields a staggering 4.1 million views. These videos showcase individuals from diverse backgrounds enthusiastically sharing their backward treadmill walking routines, all echoing the potential benefits observed by Byrd, such as knee strengthening and injury prevention. With such widespread attention and numerous success stories, it’s no wonder that walking backward on a treadmill has piqued the interest of many. Exploring the Benefits of Walking Backwards While the notion of walking backward on a treadmill may initially seem peculiar, experts confirm that this practice does indeed offer several notable benefits. Nancy R. Kirsch, DPT, PhD, vice chair of Rehabilitation and Movement Sciences at Rutgers, The State University of New Jersey, explains that one primary advantage of backward walking lies in its capacity for balance training. This includes the ability to shift directions and maintain balance, a crucial skill in reducing the risk of falls, especially among older individuals. Backward walking introduces a subtle disruption to your center of gravity, necessitating the development of greater stability. Ashley Rawlins, PT, DPT, a physical therapist and clinical specialist at Origin Physical, further emphasizes the utility of backward walking as a rehabilitation tool. It is particularly beneficial for individuals with neurological conditions stemming from stroke, Parkinson’s disease, or similar ailments. Furthermore, backward walking serves as a counterbalance to the predominantly forward motions that typify our daily activities. Karen P. Hamill, DPT, a physical therapist at UCLA Health, highlights how this practice engages different muscle groups compared to forward-facing activities. By doing so, it strengthens muscles and contributes to injury prevention. Research from 2019 supports the potential benefits of backward walking. One study suggested that this exercise could enhance muscle strength in individuals with patellofemoral pain syndrome, commonly known as runner’s knee. Another study revealed that individuals with knee osteoarthritis experienced improved knee strength, reduced pain, and better overall function after six weeks of backward walking compared to those who walked forward or received routine physiotherapy. For avid runners, incorporating backward walking or light jogging into their routines can yield particular advantages. “People who run tend to have tight hip flexors and calves,” explains Hamill. “Running backward helps by lengthening the hip flexors and enabling a broader range of hip extension motion, ultimately strengthening the gluteal muscles.” Safe Practices for Backward Treadmill Walking While it may sound enticing to dive headfirst into the world of backward treadmill walking, it’s essential to approach this exercise with caution. Safety should always be a top priority. Here are some guidelines to help you safely embark on your backward treadmill walking journey: 1. Start Slowly: Begin at a comfortable speed, typically around 0.5 miles per hour. As you become more accustomed to the motion, gradually increase your pace. Listen to your body, and if you ever feel unstable or on the verge of losing balance, slow down or stop. 2. Use Handrails and Safety Measures: Initially, rely on the treadmill’s handrails for support. This will help you maintain balance and reduce the risk of falling. Additionally, consider having a friend or workout partner spot you during your first attempts. 3. Avoid Multitasking: Focus solely on the backward walking motion during your initial sessions. Refrain from watching TV, listening to music, or engaging in other distractions that could compromise your safety. 4. Consult a Professional: If you have a medical condition that affects your balance or mobility, it is advisable to perform backward treadmill walking in a supervised rehabilitation center or under the guidance of a healthcare professional. 5. Activate Your Core: Engage your core muscles while walking backward to protect your lower back. Emphasize taking larger backward or sideways steps rather than focusing solely on speed. 6. Emergency Release Cord: Familiarize yourself with the treadmill’s emergency release cord, which can quickly halt the machine if needed. Incorporating Backward Walking into Your Routine The beauty of backward treadmill walking lies in its accessibility. You can theoretically perform this exercise anywhere, but using a treadmill is preferable to reduce the risk of tripping and falling. To incorporate backward walking into your routine: 1. Start Slow and Steady: Begin with a slow pace, and increase it gradually as you gain confidence and stability. 2. Core Engagement: Activate your core muscles to protect your lower back while walking backward. 3. Handrails and Safety Measures: Initially, use the treadmill’s handrails for support, and consider having a spotter to ensure your safety. 4. Maintain Focus: Concentrate solely on the backward walking motion during your initial sessions, avoiding distractions. 5. Incline for Intensity: As you become more comfortable with backward walking, consider adding an incline to enhance strength and endurance.

Oct 13

What Is Cryotherapy?

Cryotherapy, often referred to as cold therapy, is a practice that involves exposing the body to freezing or near-freezing temperatures with the aim of reducing inflammation. It encompasses a range of techniques, including whole-body cryotherapy, cold-water immersion, ice application, and cryosurgery. While proponents of cryotherapy claim it can offer a myriad of health benefits, its effectiveness and safety remain subjects of ongoing research and debate. This comprehensive guide explores the various aspects of cryotherapy, from its mechanisms and types to its potential benefits and associated risks. How Cryotherapy Works Cryotherapy, excluding cryosurgery, is primarily employed to alleviate pain and swelling resulting from injuries or inflammation. Inflammation is a common underlying factor in numerous health conditions, and cryotherapy is believed to indirectly address such conditions by reducing inflammation. However, it is important to note that this notion is largely theoretical. The fundamental mechanism by which cryotherapy mitigates inflammation involves the modulation of blood flow to specific areas. Exposure to cold temperatures prompts the body to constrict blood vessels, a phenomenon known as vasoconstriction. This redirection of blood flow helps organs receive more oxygen. As the body gradually warms up and returns to its normal temperature, blood vessels dilate (vasodilation), allowing oxygen-rich blood to reach tissues and aid in the removal of inflammation. Advocates of whole-body cryotherapy posit that cryogenic chambers initiate a similar cold temperature response within the body. Nevertheless, there is currently insufficient scientific research to substantiate the claim that cryogenic chambers are effective in reducing inflammation compared to other cold therapy methods. Types of Cryotherapy When discussing cryotherapy, people often envision freezing chambers. However, cryotherapy encompasses various cold therapy techniques: 1. Whole-Body Cryotherapy Whole-body cryotherapy entails entering a chamber cooled to temperatures ranging from negative -200 to -300 degrees Fahrenheit (-129 to -184 degrees Celsius) for two to four minutes. These chambers utilize liquid nitrogen vapors or circulating cool air to achieve the desired temperature. Typically, the head remains outside the chamber while the rest of the body is exposed to these supercooling conditions. In some instances, multiple individuals may enter a fully-enclosed chamber. Participants typically enter the cryogenic chamber either naked or nearly naked, with gloves, socks, or slippers to protect extremities. While optional for women, undergarments are required for men. 2. Cold-Water Immersion Cold-water immersion, often referred to as cold water therapy, encompasses practices such as ice baths, cold water plunges, or cold showers. In this form of cryotherapy, individuals submerge their bodies, up to the neck, in water maintained at temperatures between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) for durations lasting from 5 to 15 minutes. Cold-water immersion is primarily employed to alleviate soreness following physical exertion. 3. Ice Application The application of ice packs is a well-known treatment for injuries such as sprains, strains, and fractures. Ice application is also used to manage post-exercise pain. After an injury, applying ice can effectively reduce pain, swelling, and inflammation. It is typically employed in conjunction with rest, compression, and elevation as part of the R-I-C-E (Rest, Ice, Compression, Elevation) protocol to expedite healing. 4. Cryosurgery Cryosurgery, or cryoblation, represents a surgical procedure involving the use of extreme cold, typically employing liquid nitrogen or argon gas, to freeze and eliminate abnormal tissue. Conducted under the guidance of healthcare providers, cryosurgery is employed for diverse purposes, including the removal of warts, skin tags, and pre-cancerous skin growths. It is also used externally to address conditions such as retinoblastoma, skin cancer, early-stage prostate cancer, liver cancer, and bone cancer. Benefits of Cryotherapy Cryotherapy is often lauded as a panacea for various health conditions, including muscle recovery, chronic pain management, alleviation of inflammation-related ailments, improved mental health, and enhanced sleep quality. Nevertheless, it is essential to acknowledge that robust scientific evidence supporting these claims is currently limited, and the U.S. Food and Drug Administration (FDA) has not sanctioned whole-body cryotherapy chambers as safe or effective for medical treatment or exercise recovery. 1. Muscle Recovery Many athletes have popularized cryotherapy as a means to expedite muscle recovery following strenuous exercise. However, existing research on this topic is relatively scarce and yields mixed results. A Chinese study from 2022, which involved 12 runners, indicated that whole-body cryotherapy was more effective than cold-water immersion in reducing muscle damage and inflammation. Another small-scale study reported similar findings, with whole-body cryotherapy demonstrating a reduction in muscle pain and inflammation. However, a 2014 review concluded that whole-body cryotherapy did not significantly alleviate muscle soreness. 2. Chronic Pain Relief Cryotherapies, such as ice application and cold-water immersion, can temporarily numb the skin, potentially providing pain relief. Nonetheless, there is currently insufficient scientific evidence to substantiate the claim that cryotherapy effectively manages chronic pain associated with inflammation. A 2020 review noted that whole-body cryotherapy and ice application offered short-term pain relief to patients with rheumatoid arthritis and ankylosing spondylitis. However, the protocols for cryotherapy varied, and the long-term effects on pain management were not thoroughly investigated. 3. Skin Conditions and Cancer Cryosurgery is a recognized and safe method for eradicating cancerous cells and addressing skin lesions, moles, and warts. Some earlier research suggested that non-medical cryotherapies might be useful in treating itchiness and inflammation associated with conditions like eczema. However, these findings lack robust substantiation. Whole-body cryotherapy, in particular, is not recommended for eczema treatment by the American Academy of Dermatology (AAD) due to the potential risk of skin injury. 4. Sleep Quality While concrete evidence linking cryotherapy to improved sleep quality is currently lacking, certain studies have explored potential correlations. Research examining muscle recovery in runners indicated that cryotherapy may contribute to better sleep quality. Specifically, whole-body cryotherapy appeared to yield the most significant improvements in sleep among runners. Another study conducted in 2019 reported that men who underwent post-workout whole-body cryotherapy experienced less disturbed sleep and reported better sleep quality compared to their counterparts. Risks of Cryotherapy Engaging in prolonged exposure to freezing conditions poses inherent risks, particularly concerning potential skin injuries. Whole-body cryotherapy, in particular, carries greater risks due to its

Oct 13

What Is Sarcopenia?

Sarcopenia, a term derived from the Greek words “sarx” (flesh) and “penia” (loss), is a condition characterized by the progressive loss of muscle mass and strength. While often associated with the natural aging process, sarcopenia can affect individuals of varying ages and has significant implications for overall health and quality of life. This comprehensive guide explores the various facets of sarcopenia, including its causes, symptoms, diagnosis, related conditions, prevention strategies, and treatment options. The Prevalence of Sarcopenia Sarcopenia predominantly affects older adults, with its prevalence increasing with age. Estimates suggest that 5-13% of individuals aged 60 or older and 11-50% of those aged 80 or older may experience sarcopenia. This condition is not limited to the elderly, as younger individuals with specific health conditions may also be at risk. Understanding the causes and consequences of sarcopenia is essential for effectively managing this condition. Symptoms of Sarcopenia Sarcopenia manifests through several key symptoms, including: 1. Low Muscle Function: A significant reduction in muscle function, characterized by diminished strength and endurance. 2. Low Muscle Strength: Weakness in various muscle groups, impacting daily activities and mobility. 3. Low Muscle Mass: A gradual decline in muscle mass, often accompanied by the accumulation of fat within muscle tissues. 4. Impaired Motor Function: Difficulties in performing basic motor functions, such as walking and carrying objects. 5. Slow Walking Speed: A notable decrease in walking speed, affecting mobility and overall physical performance. 6. Difficulty in Carrying and Lifting Heavy Items: A reduced ability to perform tasks that require strength and physical exertion. 7. Difficulty in Climbing Stairs: Challenges in ascending stairs, a common activity in daily life. 8. Increased Risk of Falls: Sarcopenia elevates the risk of falls, which can result in fractures and other injuries. 9. Physical Weakness: Generalized physical weakness, impacting the ability to engage in routine tasks and activities of daily living. Recognizing these symptoms is vital for early intervention and the management of sarcopenia-related complications. Causes of Sarcopenia Sarcopenia primarily arises from the natural aging process, with muscle mass and strength loss typically commencing between the ages of 30 and 50. Several mechanisms contribute to the development of sarcopenia with aging: 1. Insulin Resistance: Aging leads to changes in body composition, characterized by increased fat accumulation and decreased muscle mass. These alterations can result in insulin resistance and metabolic dysfunction. 2. Hormone Decline: Aging is associated with reduced levels of anabolic hormones, including insulin-like growth factor-1, human growth hormone, and testosterone. These hormones play crucial roles in muscle development and maintenance. 3. Inflammatory Markers: Aging is accompanied by elevated levels of inflammatory markers such as interleukin (IL)-6, tumor necrosis factor-alpha, C-reactive protein, and IL-1. These markers can negatively affect skeletal muscles. 4. Neurodegeneration: Aging contributes to a decline in peripheral nerve fibers, motor neurons in the spinal cord, and neuromuscular junctions. These neurological changes can further exacerbate sarcopenia. While aging is the primary factor, other conditions and lifestyle choices, such as physical inactivity, inadequate protein intake, and obesity, can accelerate the onset of sarcopenia. Younger individuals with inflammatory diseases, malnutrition, and cachexia are also at risk. Diagnosis of Sarcopenia Diagnosing sarcopenia involves a series of assessments that evaluate muscle strength, quality, and physical performance. There is no single definitive test for sarcopenia; instead, healthcare providers employ various screening tools and tests to make an accurate diagnosis: Screening Tools: Muscle Strength Tests: Muscle Quality Tests: Physical Performance Tests: Treatment for Sarcopenia Currently, there are no approved medications for the treatment of sarcopenia. Instead, management revolves around lifestyle modifications, including: Physical Activity: Regular exercise, particularly strength training and resistance exercises performed two or three times weekly, can significantly improve muscle strength and function. Consultation with a healthcare provider is essential before initiating an exercise regimen. Dietary Patterns: Healthcare providers recommend a protein intake of 20-35 grams per meal to support muscle protein synthesis and counteract age-related muscle loss. Supplements like vitamin D, B vitamins, vitamin C, selenium, calcium, and magnesium may also be recommended to address nutritional deficiencies. Preventing Sarcopenia While sarcopenia is often considered an inevitable consequence of aging, several strategies can slow its progression: 1. Balanced Diet: Consume a well-balanced diet rich in high-quality proteins. 2. Protein Intake: Aim for 1.6-1.8 grams of protein per kilogram of body weight daily. 3. Resistance Exercises: Engage in resistance exercises at least twice a week. 4. Reduced Sedentary Time: Minimize sedentary behaviors and maintain an active lifestyle. Related Conditions and Complications Sarcopenia is not an isolated condition; it is associated with various health issues, including: 1. Cardiovascular Disease (CVD): Sarcopenia increases the risk of CVD, with both conditions sharing common mechanisms such as physical inactivity and hormonal changes. 2. Type 2 Diabetes: Sarcopenia elevates the risk of type 2 diabetes due to abnormal glucose metabolism associated with reduced muscle mass. 3. Osteoporosis: Sarcopenia can lead to significant bone loss and subsequent osteoporosis, posing additional health risks. 4. Cognitive Impairment: Sarcopenia may cause cognitive deficits attributed to abnormalities in the secretion of myokines, molecules regulating brain function. 5. Depression: The overall reduction in the quality of life associated with sarcopenia can contribute to depression. Living with Sarcopenia Sarcopenia can profoundly affect an individual’s quality of life, hindering daily activities and increasing the risk of falls, fractures, and hospitalizations. The severity of these impacts depends on factors such as age, existing health conditions, and the occurrence of falls or fractures. Although sarcopenia cannot be completely reversed, early recognition and intervention through strength training and proper nutrition can mitigate symptoms and enhance overall well-being. Conclusion Sarcopenia, characterized by the progressive loss of muscle mass and strength, is a condition with significant implications for individuals’ health and daily lives. While aging is the primary contributing factor, lifestyle choices and underlying health conditions can accelerate its onset. Early diagnosis through screening tools and assessment tests is crucial for timely intervention. Management focuses on regular exercise, adequate protein intake, and supplementation when necessary. By adopting preventive measures and addressing sarcopenia proactively, individuals can enhance their quality of life and reduce the

Oct 13

Hong Kong coronavirus sewage check system may expand to check for flu

Hong Kong authorities are considering an expansion of the sewage monitoring system to detect not just the coronavirus but other infectious diseases such as influenza, the city’s health secretary said as he warned of a possible winter flu outbreak. Lo Chung-mau on Friday explained sewage tests carried out since the Covid-19 pandemic hit had helped authorities predict the start of outbreaks. “In our past experience during the Covid-19 pandemic, the sewage surveillance system could show the rise in infections before we saw an actual outbreak in the community,” he said at the Legislative Council health services panel. “The positive results in the sewage tests often increase before community outbreaks occur. This gives us a warning sign. So we are considering expanding sewage testing to influenza.” Secretary for Health Lo Chung-mau says sewage monitoring for Covid-19 could also be used to predict major outbreaks of flu. Photo: Jonathan Wong The citywide sewage surveillance system was set up in 2020 through a collaboration between the government and the University of Hong Kong as a pilot scheme. It was widely used during the Covid-19 pandemic and was standardised after the city returned to normality earlier this year. The coronavirus can remain in the faeces and urine of carriers after it can no longer be detected in respiratory or saliva samples. Samples had to be collected from the surfaces of drain and vent pipes at residential buildings. Lo said the objective of the sewage tests had changed over time. “The surveillance system has been standardised and the goal is no longer finding which residential buildings have more infections,” he said. Hong Kong set for late start to winter flu season in February, expert says “Our management mode has changed and we no longer carry out quarantine. Sewage testing allows us to know how serious the overall situation in Hong Kong is.” Lo said the latest information had shown that the activity level of influenza had been on the rise, which signalled a potential outbreak. “The coming winter will be the first one after the lifting of the mask order. We are expecting a high possibility of an outbreak of upper respiratory tract infections, especially seasonal flu,” he added. Professor Ivan Hung Fan-ngai, a top infectious diseases expert from the University of Hong Kong earlier said the city was in the final stages of the summer influenza season because it was delayed by the Covid-19 pandemic. The winter influenza season will run from February to April next year. Hong Kong Covid-19 cases may peak over next few months: pandemic adviser “In fact, Hong Kong’s summer influenza season began in August. Data showed that the activity level is on the rise,” Hung said. Lo added the rate of influenza virus in upper respiratory tract samples in the past week had increased to 13.28 per cent, above the baseline level of 9.21 per cent. He said the coronavirus might be more active in the winter and appealed to the public to get flu and Covid-19 shots to protect themselves. Lo added the Hospital Authority had added 103 beds in public hospitals in preparation for any outbreaks and was monitoring the number of patients with Covid-19 or flu who attended accident and emergency departments. He said two additional outpatient clinics would also be operational over the Christmas and Lunar New Year holiday periods.

Oct 13

How viruses can help fight antibiotic-resistant infections

Sign up to our 10 Things You Need to Know Today newsletter A free daily digest of the biggest news stories of the day – and the best features from our website Thank you for signing up to TheWeek. You will receive a verification email shortly. There was a problem. Please refresh the page and try again. By submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. First, the bad news: Thanks to repeated drug exposure, climate change and air pollution, some infections are developing resistance to antibiotics, a problem that could have global repercussions as diseases become stronger and more prevalent. The good news? Scientists are currently considering an unexpected solution. Researchers are looking to bacteriophages, or viruses that specifically target bacteria, to help cure infections. “Phages are the most abundant biological form on the planet,” microbiologist Bryan Gibb, an associate professor of biological and chemical sciences, told News Medical. “These naturally occurring viruses are professional bacterial assassins.” Experts in the medical field have become more invested in so-called phage therapy as antibiotics meanwhile become less effective. Phage therapy is currently considered experimental in the U.S. and “can only be used in emergency or compassionate use cases when few or no other treatments are available,” Popular Science wrote. It can be administered “intravenously, orally, topically, or intranasally.” Though it’s considered safe, the efficacy of the treatment has received “mixed reviews.” However, “this may reflect a poor match between the selected phage and the bacteria it was meant to target.” With more research, phage therapy could become more widespread and potentially cheaper than antibiotics. “One of the biggest hurdles to making this treatment mainstream, aside from regulation, is a lack of awareness around phage therapy’s life-saving potential,” Maclean’s Greg German explained. “Antimicrobial resistance is a battle that can’t be won on one front. It’s going to take every weapon we’ve got.” Subscribe to The Week Escape your echo chamber. Get the facts behind the news, plus analysis from multiple perspectives. SUBSCRIBE & SAVE Sign up for The Week’s Free Newsletters From our morning news briefing to a weekly Good News Newsletter, get the best of The Week delivered directly to your inbox. From our morning news briefing to a weekly Good News Newsletter, get the best of The Week delivered directly to your inbox. Explore More

Oct 13

Just 11 Minutes of Exercise Each Day May Reduce Risk of Early Death, Study Shows

In the modern age of sedentary lifestyles and demanding schedules, the importance of exercise for our overall health cannot be overstated. While many individuals may find it challenging to allocate significant time for regular workouts, a groundbreaking study published in the British Journal of Sports Medicine reveals a remarkable discovery: just 11 minutes of daily exercise can substantially reduce the risk of early death, as well as prevent heart disease, stroke, and certain cancers. This research, based on a comprehensive review of 196 published articles, provides compelling evidence that even small amounts of physical activity can have profound health benefits. Unveiling the Findings The study’s findings are nothing short of revolutionary. According to the research, dedicating a mere 75 minutes per week to exercise, equivalent to just 11 minutes per day, could prevent one in ten premature deaths. These insights underscore the transformative impact that minimal exercise can have on our overall well-being. The results become even more impressive when individuals engage in 150 minutes of weekly exercise, equivalent to 30 minutes per day for five days a week. This level of commitment could potentially avert nearly 16% of all premature deaths. Dr. Soren Brage, a co-author of the study, highlights the significance of these findings by emphasizing that any level of physical activity is superior to none at all. These results come as encouraging news for those who may perceive the goal of achieving 150 minutes of exercise per week as daunting. The study serves as a reminder that even small efforts can yield substantial health benefits. A Comprehensive Analysis The strength of this study lies in its comprehensive analysis of data from 94 cohorts, encompassing over 30 million participants. Such a vast and diverse dataset allows researchers to draw wide-reaching conclusions about the relationship between exercise and health. The study reveals a clear pattern: higher levels of physical activity correlate with a decreased risk of mortality. The Impact on Cardiovascular Health and Cancer Prevention One of the most striking aspects of the study is its exploration of exercise’s impact on cardiovascular health and cancer prevention. Individuals who engaged in 75 minutes of moderate-to-vigorous exercise per week experienced a 17% lower risk of developing cardiovascular disease and a 7% lower risk of cancer. These statistics serve as a testament to the profound protective effects of even minimal physical activity. However, the benefits of exercise become even more pronounced as individuals increase their activity levels. Those who committed to 150 minutes of exercise per week witnessed a 27% reduction in the risk of cardiovascular disease and a 12% lower risk of cancer incidence. Interestingly, exercise exhibited a more significant impact on specific cancer types, such as head and neck, myeloid leukemia, myeloma, and gastric cardia cancers, compared to others like lung, liver, endometrial, colon, and breast cancers. Nevertheless, the study reveals that there is a threshold beyond which the benefits of exercise plateau. Engaging in physical activity between 150 and 300 minutes per week offers only marginal additional advantages. Any differences in exercising for more than 300 minutes weekly remain uncertain, emphasizing the law of diminishing returns. Understanding the Mechanisms While the precise mechanisms underlying the health benefits of exercise remain subject to ongoing research, several factors contribute to its positive effects. Exercise reduces inflammation in the body, decreases fat tissue, regulates hormones, and improves sleep—all of which combine to promote overall health. Additionally, exercise significantly enhances an individual’s quality of life, reducing stress, depression, and anxiety while boosting confidence and energy levels. Regarding cardiovascular health, frequent exercise keeps the cardiovascular system engaged, aiding in the maintenance of healthy blood pressure and overall cardiovascular function. For cancer prevention, exercise plays a role in lowering inflammation, enhancing the immune system, and supporting overall well-being. Furthermore, individuals who engage in regular exercise tend to adopt healthier lifestyles in general, which may include abstaining from smoking and socializing during physical activities—all of which contribute to improved health outcomes. Incorporating Exercise Into Daily Life The study reinforces existing recommendations from the Physical Activity Guidelines for Americans, which advocate for a minimum of 150 minutes of moderate-to-vigorous physical activity per week. This target is achievable through various activities such as walking, yoga, cycling, or dancing, providing individuals with flexibility in choosing their preferred exercise. Crucially, the study emphasizes that even small amounts of movement can yield health benefits. Short bursts of exercise can help reduce blood glucose levels, particularly in response to insulin, while simple activities like walking can be particularly beneficial for older individuals, aiding in maintaining leg strength, balance, and endurance. The message that emerges from this research is clear: exercise does not need to be a rigorous or time-consuming endeavor to improve health outcomes. Instead, adopting a more inclusive view of exercise that encompasses various activities and movement throughout the day can lay the foundation for a healthier and longer life. Overcoming Obstacles Despite the well-established benefits of exercise, numerous obstacles can hinder individuals from incorporating regular physical activity into their lives. Busy schedules, multiple jobs, working from home, and the lack of access to suitable exercise spaces are just a few challenges that people face. Experts stress the importance of enjoying the chosen form of exercise to maintain long-term commitment. Incorporating exercise into daily routines, finding a workout partner, and gradually progressing to more challenging activities can help overcome barriers to physical activity. The key is to make exercise enjoyable and sustainable, as any form of movement, no matter how modest, contributes to improved health. Conclusion In a world where time is a precious commodity and sedentary lifestyles are prevalent, the revelation that just 11 minutes of daily exercise can significantly reduce the risk of early death and prevent debilitating diseases is nothing short of a game-changer. This groundbreaking study underscores the importance of redefining our perception of exercise, emphasizing that any form of movement, no matter how brief, is a step toward a longer, healthier life. Whether it’s a leisurely stroll, a quick dance session, or an intense workout,

Oct 13

15 Stretches for the Hips That Can Benefit Everybody

Hip stretching will help loosen up a common problem area. In today’s fast-paced world, many of us find ourselves spending the majority of our day in sedentary positions, whether it’s sitting in the car during the daily commute, at a desk for hours on end, or lounging on the couch. Unsurprisingly, the complaint of feeling “tight” in the hips is a common refrain. Lauren Kanski, NASM-CPT, a certified personal trainer and coach in New York City, attests to the ubiquity of this issue: “I hear people complain about tightness in their hips during every single [personal training] session,” she notes. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.” The root of this problem lies in the extended periods we spend in seated positions, which cause the hip muscles to remain in a flexed or shortened state. Consequently, moving after hours of immobility—such as simply standing up—can feel challenging. To combat this issue, it’s crucial to incorporate hip stretches into our daily routines. Regular stretching and movement throughout the day can alleviate hip stiffness, fend off hip pain, and reduce the risk of hip-related injuries. The Significance of Hip Stretching Hip stretching is not only vital for relieving tightness but also for overall well-being, especially when we experience stress. According to Kanski, “We store a lot of stress and emotions in our hips.” The hips serve as a primary energy transfer point, facilitating the flow of energy between the upper and lower body. Consequently, opening up the hips can alleviate tension and rejuvenate energy levels. Consistently stretching your hips can yield several additional benefits, including: 1. Reduced tightness in the hip flexors: Tight hip flexors are a common issue, often resulting from prolonged sitting. Stretching helps alleviate this tightness. 2. Lower back pain reduction: The hips and lower back are closely interconnected. Stretching the hips can ease tension in the lower back, potentially reducing pain. 3. Enhanced hip mobility: Regular hip stretching increases the range of motion in your hips, facilitating more fluid and comfortable movement. 4. Injury prevention: By maintaining flexibility in the hips, you can reduce the risk of hip-related injuries. 5. Improved performance: Flexible hips can enhance your overall physical performance, particularly during activities that involve hip movement. When to Stretch Your Hips For optimal hip health, it’s advisable to show your hips some tender loving care every day. Kanski recommends incorporating hip stretches into your routine in the morning upon waking, before embarking on your workouts, and before bedtime. However, the most critical times to stretch your hips are before and after a workout. 1. Adductor Rock Back: 2. Quadruped Hip Half Circles: 3. Spiderman Lunge: 4. Squat-to-Stand: 5. Walking Lateral Lunges: 6. High Knees: 7. Glute Bridge: 8. Lateral Band Walk: 9. 90/90 Hip Stretch: 10. Pigeon Pose: 11. Child’s Pose: 12. Couch Stretch: 13. Frog Stretch: 14. Supine Figure-Four Stretch: 15. Half-kneeling Hip Flexor Stretch: A Quick Review of Hip Stretches Hip stretches offer a potent remedy for the common ailment of hip tightness. By incorporating both static and dynamic stretches into your routine, you can effectively address this issue while enjoying numerous benefits. These benefits encompass enhanced hip mobility, reduced lower back pain and tightness, and potentially improved physical performance during exercise. To achieve optimal results, consider adding hip stretches to your daily routine, especially during the morning and before bedtime. However, the most critical times to stretch your hips are before and after engaging in physical activity. Dynamic stretches prepare your muscles for exercise, while static stretches aid in muscle recovery and relaxation after workouts. Incorporating hip stretches into your daily life can make a significant difference in your overall well-being. Whether you’re seeking to alleviate tension, enhance mobility, or reduce the risk of injuries, regular hip stretching is an investment in your long-term health and comfort. So, take a moment to care for your hips each day, and reap the benefits of improved flexibility and vitality.

Oct 13

Lower Back Stretches to Relieve Back Pain, According to Experts

Lower back pain, also known as lumbar pain, can be a debilitating issue, affecting as many as 23% of adults worldwide. Whether it’s caused by mechanical issues, degenerative problems, inflammation, oncology, infections, or pregnancy-related changes, addressing lower back pain is crucial for maintaining a high quality of life. The lower back, with its complex structure of vertebrae, nerves, discs, muscles, and other tissues, requires special attention to alleviate discomfort and restore mobility. This comprehensive guide explores 10 gentle stretches specifically designed to target and relieve lower back pain. These stretches are designed to enhance flexibility, alleviate tension, and promote overall well-being. All you need is a cushioned yoga mat and a sturdy chair to get started on your journey towards a pain-free lower back. Understanding Lower Back Pain Before diving into the stretches, it’s essential to understand the causes and contributing factors of lower back pain. This knowledge can help you tailor your approach to managing and preventing future pain. 1. Mechanical Issues: Lower back pain can result from injuries to the discs and soft tissues of the spine, leading to muscle tension and discomfort. 2. Degenerative Problems: Conditions like osteoarthritis can cause wear and tear on the lower back’s structural components, leading to pain. 3. Inflammation: Inflammatory conditions may affect the lower back, contributing to chronic pain. 4. Oncology: In some cases, lower back pain may be related to cancer or cancer treatments. 5. Infections: Infections, such as soft tissue abscesses, can also lead to lower back pain. 6. Pregnancy: Pregnancy-related hormonal changes, shifts in musculoskeletal alignment, and weight gain can result in lower back pain, which may persist postpartum. Additionally, tightness in areas like the hamstrings and hip flexors can further exacerbate lower back pain by restricting the spine’s natural motion and impeding mobility. The Benefits of Stretching for Lower Back Pain Stretching is a valuable tool for regaining range of motion and reducing lower back pain. These gentle stretches can make everyday tasks such as climbing stairs and lifting objects less taxing. Here’s a selection of stretches that target and alleviate lower back pain: 1. Cat-Cow Stretch The Cat-Cow stretch is a dynamic yoga stretch that combines two movements to enhance spine flexibility, posture, and core awareness. It can help alleviate tension in the lower back. 2. Child’s Pose Balasana, or Child’s Pose, is a relaxing stretch that elongates lower back muscles and opens the hips, reducing stress, back pain, and bloating. 3. Knee-To-Chest Stretch This stretch targets tight muscles in the lower back, including the erector spinae and glutes. It’s effective for quickly relieving tension. 4. Supine Spinal Twist The Supine Spinal Twist gently twists the spine, relieving tension and promoting lower back comfort. It also massages internal organs, improving digestion. 5. Pelvic Tilt Pelvic tilts help rectify postural shifts that occur with lower back pain. They engage the core, improving stabilization and reducing strain. 6. Shoulder Bridge The Shoulder Bridge stretch mobilizes the spine and lengthens back muscles, offering relief from tightness and tension. 7. Standing Roll-Down This stretch opens space between vertebrae, relieving tightness and promoting core stability. 8. Figure Four Stretch The Figure Four stretch targets tight hips, which can contribute to lower back pain. It also stretches glutes. 9. Seated Fold A Seated Fold is a yoga pose that stretches the entire back, hamstrings, and hips. 10. Seated Nerve Flossing Seated Nerve Flossing can alleviate lower back pain caused by conditions like sciatica or herniated discs. Conclusion Lower back pain can be a persistent and debilitating issue, but with the right stretches and exercises, you can alleviate discomfort and improve your quality of life. These gentle stretches, designed to target the lower back and related muscles, provide relief from tension and pain. Whether you’re dealing with a sudden flare-up or a chronic issue, incorporating these stretches into your daily routine can promote flexibility, reduce discomfort, and enhance overall well-being. Remember that consistency and patience are key to achieving lasting relief from lower back pain.

Oct 13

Sitting All Day Can Put You at Risk Of Health Issues—Even if You Exercise Daily

Researchers coin a new term “active couch potato” to describe individuals who exercise 30-minutes a day, but spend the vast majority of time sitting. In today’s fast-paced world, maintaining an active lifestyle is considered essential for overall health and well-being. Experts recommend at least 150 minutes of moderate-intensity exercise per week, a goal that a significant portion of the population struggles to achieve. However, a recent study has shed light on a concerning phenomenon – the rise of “active couch potatoes.” These individuals engage in regular exercise but spend the majority of their day sedentary, leading to elevated levels of blood sugar, cholesterol, and body fat. In this comprehensive exploration, we delve into the implications of being an active couch potato, the potential health risks, and actionable steps to lead a more active and healthy lifestyle. Understanding the Active Couch Potato Phenomenon The term “active couch potato” refers to individuals who maintain a fitness routine by dedicating time to exercise but subsequently spend extended periods sitting throughout the day. This paradoxical behavior results in a sedentary lifestyle, which can have detrimental effects on their overall health. To identify active couch potatoes, researchers conducted an extensive study in Finland, involving over 3,700 men and women. These individuals are characterized by a common pattern – they engage in approximately 30 minutes of exercise daily, such as jogging, swimming, or cycling. However, for the remainder of their day, they lead a predominantly sedentary existence, often spending over ten hours sitting. These hours of inactivity translate to less than 220 minutes of light movement daily, which includes activities like walking to the kitchen or going to the bathroom. Active couch potatoes display a marked disparity between their exercise regimen and their sedentary behavior. While they diligently carve out time for workouts, they are frequently seated in front of computers during work hours, commuting in vehicles, and lounging in front of television screens in the evenings. The alternative groups identified in the study were “sedentary light movers,” “sedentary exercisers,” and “movers.” These groups displayed higher levels of daily activity, such as household chores or frequent movement. Health Implications of the Active Couch Potato Lifestyle The consequences of being an active couch potato extend to various aspects of health, although the study did not establish a direct link to specific health conditions. Researchers identified elevated blood sugar, cholesterol levels, and body fat as key markers associated with this lifestyle. These indicators are often associated with cardiovascular conditions, including heart attacks, strokes, high cholesterol, and high blood pressure. Furthermore, research has highlighted the correlation between prolonged sitting and the development of back pain. The human body thrives on regular movement, and prolonged periods of inactivity can lead to muscle atrophy, reduced flexibility, and diminished overall fitness. This means that active couch potatoes, despite their dedicated exercise routines, may not be reaping the full benefits of their workouts. The Importance of Balance: Why Movement Matters While the precise biological mechanisms behind the health risks of sitting for extended periods are not fully understood, it is evident that maintaining a balance between sitting and physical activity is essential. Our bodies are designed for movement, and a sedentary lifestyle disrupts this natural harmony. Incorporating movement throughout the day is key to mitigating the negative effects of prolonged sitting. While being an active couch potato may seem like a contradiction, it underscores the importance of addressing sedentary behavior even for those who engage in regular exercise. Strategies to Avoid the Active Couch Potato Trap If you find yourself at risk of becoming an active couch potato due to work-related obligations or other reasons, several strategies can help counteract the detrimental effects of sitting: 1. Increase Daily Movement: Seek opportunities to incorporate movement into your daily routine. Park farther away from your destination, take the stairs instead of the elevator, and opt for walking when feasible. 2. Embrace Short Breaks: Utilize short breaks during your workday to stand up, stretch, and walk around. These moments of activity can accumulate throughout the day, reducing the overall time spent sitting. 3. Consider a Standing Desk: If possible, invest in a standing desk to alternate between sitting and standing during work hours. Standing can alleviate some of the negative impacts of prolonged sitting. 4. Set Activity Alarms: Set alarms or reminders to prompt you to stand up and move for short intervals, even if it’s just a brief walk to the restroom or kitchen. 5. Use Technology: Smartwatches and fitness trackers can monitor your daily activity levels and remind you to move regularly. These devices offer valuable insights into your activity patterns. 6. Break Up TV Time: When watching television, incorporate short stretches or exercises during commercial breaks to counteract extended periods of sitting. 7. Prioritize Light Activity: Aim to engage in light physical activities, such as household chores or gentle stretches, during your leisure time. Conclusion: Every Movement Counts In a world where physical activity often takes a backseat to sedentary pursuits, it’s essential to recognize that every movement counts. Being an active couch potato highlights the importance of achieving a balance between structured exercise routines and daily movement. Regardless of your exercise regimen, finding ways to reduce prolonged sitting and incorporate physical activity into your daily life is paramount for maintaining optimal health and well-being. Breaking free from the allure of the couch and embracing an active lifestyle can lead to a healthier, more vibrant future.