Month: October 2023

Oct 13

What Is Rucking? The Simple Sport Taking Over TikTok Provides Major Benefits

In recent years, a military-inspired fitness trend known as rucking has been steadily gaining traction in the United States. While its roots lie in military training, rucking has evolved into a versatile and accessible full-body workout embraced by exercise enthusiasts of all backgrounds. This comprehensive guide explores the benefits of rucking, its suitability for various populations, and essential safety guidelines for those looking to embark on this empowering fitness journey. The Origins and Essence of Rucking Rucking, characterized by the act of wearing weighted vests or backpacks during physical activity, has a storied history rooted in military training spanning centuries. Today, it remains an integral part of military conditioning, serving to acclimate soldiers to the rigors of carrying heavy equipment over long distances. Beyond its military origins, rucking has transitioned into civilian life as a dynamic and results-driven exercise regimen. Jill Costanza, MSEd, Director of Sports Science for the Detroit Lions, elucidates the multifaceted nature of rucking, stating that it “not only prepares soldiers for the demands of combat but also enhances their cardiorespiratory fitness and muscular strength and endurance.” This dynamic activity has now transcended its utilitarian beginnings, evidenced by the 16.8 million TikTok views and counting under the hashtag #rucking. Unlocking the Physical Benefits of Rucking Rucking offers a myriad of physical advantages, making it an attractive option for fitness enthusiasts seeking a full-body workout with a reduced risk of injury. This multifaceted exercise has garnered scientific support, underscoring its efficacy. Diverse Populations that Benefit from Rucking Rucking’s versatility renders it suitable for a wide range of individuals, making it an inclusive fitness regimen. Virtually everyone can reap the rewards of rucking, as it mirrors everyday activities involving carrying weight. Safe Rucking: Best Practices To embark on a rucking journey safely and effectively, it is paramount to follow best practices. Start with a lighter load and progressively increase the weight over time. Jill Costanza recommends initiating with 10 pounds for 15–20 minutes and gradually escalating the weight by 10% every 3–4 weeks. It’s essential to ruck 1–2 times a week, with rest days or cross-training in between, and eventually build up to 3–4 days per week as your body adapts and strengthens. Additionally, selecting an adjustable backpack or rucksack that positions the weight higher up on your back, between your shoulder blades, is crucial to avoid lower back discomfort. Prioritizing proper posture while rucking is equally vital. Maintain an upright walking posture and avoid excessive leaning or hip bending. Finally, beginners should focus on proper form and consider seeking guidance from experienced ruckers or fitness professionals. Correct form ensures optimal muscle engagement and minimizes the risk of injury. Conclusion Rucking, once a staple of military training, has evolved into a versatile and accessible fitness regimen with a multitude of physical benefits. Its capacity to engage various muscle groups, improve cardiovascular fitness, and offer a gentle yet effective alternative to high-impact workouts has garnered widespread appeal. Rucking’s inclusivity allows it to benefit a diverse range of individuals, from fitness enthusiasts to occupational professionals and those seeking an alternative to running. To maximize the rewards of rucking, aspiring ruckers should follow safe practices, starting with lighter weights and progressing gradually. As you embark on your rucking journey, remember that this activity offers not only a robust workout but also a connection to a rich historical tradition of physical endurance and strength.

Oct 13

‘Fat-Burning Zones’ on Cardio Gym Equipment Are Often Inaccurate, Study Shows

New research has cast doubt on the accuracy of the widely used “fat-burning zone” recommendations provided by commercial cardio equipment. These machines often suggest that individuals should maintain a specific heart rate range to maximize fat burning during exercise. However, recent studies have shown that these metrics may not be suitable for everyone, highlighting the need for more personalized approaches to fitness and weight loss. Researchers from Mount Sinai’s Icahn School of Medicine conducted a study involving 26 participants to investigate the accuracy of these fat-burning zone recommendations. They monitored each participant’s heart rate and peak fat-burning rate during exercise and compared the results to the guidelines provided by cardio machines. What they discovered was a significant discrepancy between the recommended heart rate zones and the participants’ actual optimal heart rates for fat burning. Hannah Kittrell, RD, lead author of the study and director of the Physiolab at the Icahn School of Medicine, emphasized that the conventional “one-size-fits-all” approach to exercise can lead many individuals to exercise at intensities that do not align with their weight loss goals. Instead of relying on generic heart rate recommendations from exercise machines, Kittrell suggested that more individualized guidelines, based on a person’s physiological response to exercise, could be more effective. One crucial metric that emerged from the study was the “Fatmax” or “maximum fat oxidation rate.” This represents the exercise intensity at which the body burns the highest amount of fat calories per minute. Unlike the fat-burning zones suggested by cardio machines, Fatmax represents a specific exercise intensity rather than a percentage of maximum heart rate. Typically, the traditional fat-burning zone advises reaching 60% to 70% of maximum heart rate, with about 65% of calories burned in this zone coming from fat. However, the study found that the fat-burning zones recommended by exercise machines, even after accounting for factors like age, heart rate, and sex, often did not align with a person’s actual Fatmax. For instance, some participants were told to exercise within a specific heart rate range, but their actual Fatmax was significantly different. To illustrate this, Kittrell provided an example where two participants were given a recommended fat-burning zone of 55% to 75% of their maximum heart rate. However, the clinical exercise test revealed that one participant’s Fatmax was at 50% of their maximum heart rate, while the other’s was at 80%. If both followed the exercise equipment’s recommendations, one would be working too intensely, while the other would be exercising too lightly, leading to inefficient fat burning. On average, the study identified a difference of 23 beats per minute between the predicted fat-burning zone and the actual Fatmax score. This significant variation underscores the limitations of relying on generalized recommendations for fat loss during exercise. In light of these findings, experts recommend a more personalized approach to exercise for fat loss. Clinical exercise tests, which evaluate various physiological parameters like heart and lung capacities, as well as physical ability, can provide valuable insights into how an individual’s body burns fat at different exercise intensities. These tests are typically conducted in medical or research settings and can include walk tests, shuttle walk tests, and cardiac stress tests. Emphasizing that fat loss goes beyond exercise, experts stress the importance of a holistic approach that combines physical activity with a balanced diet. While personalized heart rate recommendations can be helpful, practical lifestyle changes, such as maintaining a balanced diet and engaging in regular physical activity, remain the foundation of effective and sustainable fat loss. Nutrition plays a pivotal role in fat loss, with dietary choices like lean proteins, whole grains, and healthy fats being essential. Portion control and balanced food choices are also critical for utilizing stored fat as an energy source. Regarding physical activity, a combination of cardiovascular exercises and strength training is recommended to build lean muscle mass. Cardio workouts are effective at burning calories during the exercise session, while strength training helps increase calorie burn throughout the day. High-intensity interval training (HIIT) is particularly effective for fat loss, and personal trainers can offer tailored guidance for those seeking personalized fat loss plans. In summary, the “fat-burning zone” recommendations on commercial cardio equipment may not be suitable for everyone due to variations in individual physiology. To optimize fat loss, individuals are encouraged to consider clinical exercise tests and personalized heart rate guidelines. However, it’s important to remember that effective and sustainable fat loss also involves maintaining a balanced diet, staying hydrated, getting adequate sleep, and seeking professional guidance when needed. Fat loss is a multifaceted journey that varies from person to person, and a comprehensive approach is key to achieving and maintaining desired results. Individuals looking to shed excess body fat should approach their fitness and dietary choices with a holistic perspective. While cardio workouts are a valuable tool for burning calories and enhancing cardiovascular health, they should be complemented by a well-rounded fitness regimen that includes strength training. Building lean muscle through strength training can increase the body’s basal metabolic rate, meaning you burn more calories at rest, thereby supporting fat loss. Nutrition is another vital component of effective fat loss. A balanced diet that includes a variety of nutrient-dense foods, such as lean proteins, whole grains, fruits, and vegetables, can help create a sustainable calorie deficit, which is essential for losing fat. It’s important to steer clear of fad diets that promise quick results but often lead to temporary weight loss and potential health risks. Instead, focus on establishing healthy eating habits that you can maintain over the long term. Hydration is often overlooked but plays a critical role in fat loss. Staying well-hydrated supports proper digestion and metabolism, helping the body efficiently process nutrients and burn fat. Drinking water before meals can also help control appetite and prevent overeating. Additionally, getting adequate sleep is essential for fat loss and overall well-being. Poor sleep can disrupt hormone balance, increase stress, and negatively impact metabolism. Aim for seven to nine hours of quality sleep each night to support your

Oct 13

A trio of vaccines should protect against a 2023 ‘tripledemic,’ experts say—if people get them

As cold and flu season ramps up, health care experts are once again on high alert for the possibility of a tripledemic, or a surge brought on by the respiratory viruses that cause COVID-19, the flu and respiratory syncytial virus, or RSV. The good news is that this year, health officials have more tools at their disposal to combat them. Americans ages 6 months and older are eligible to receive the newest COVID-19 vaccine and the annual flu vaccine. In addition, this year the Food and Drug Administration approved the first vaccine against RSV for use in late pregnancy and adults 60 years of age and older. RSV, COVID-19 and the flu are all contagious respiratory illnesses that have similar symptoms, making it difficult to distinguish between the three viral infections without a lab test. Testing is the only way to know which virus is causing your symptoms. In fact, researchers are working to create one test that can detect COVID-19, RSV and the flu. As a nursing professor with experience in public health promotion, I am often asked about the differences between these respiratory viruses. This year, I am fielding many questions about the timing of getting the new COVID-19 and RSV vaccines along with the flu shot, and whether they can be given together. What to know about the symptoms Symptoms of COVID-19, RSV and the flu can range from mild – or even no noticeable symptoms at all – to severe. Flu symptoms typically come on suddenly, while RSV and COVID-19 often start out mild but can become severe over time. In addition, while a flu infection does not typically affect one’s ability to taste or smell, the loss of taste or smell can be a common COVID-19 symptom. All three infections can cause fevers and fatigue, while chills and body aches are more common with COVID-19 and the flu. More severe symptoms of these infections include difficulty breathing and subsequent infections like pneumonia. Health care experts are emphasizing the importance of getting a lab test to accurately identify the source of your infection. Timing the shots With the new RSV vaccine and updated COVID-19 vaccine now available and flu season just around the corner, a natural question is whether there is an optimal schedule for the three shots. The answer to that question is, if you are eligible, to get these vaccines as soon as possible. It is important to consider that it takes approximately two weeks after vaccination for your body to develop antibodies from both the COVID-19 vaccines and the flu vaccine. The Centers for Disease Control and Prevention recommends that anyone who is either unvaccinated or has previously received a COVID-19 vaccine before Sept. 12, 2023, to get the updated vaccine. This means now is the time to get the updated COVID-19 vaccine that targets a previously dominant variant of the omicron family. The original COVID-19 vaccines and booster series have dramatically reduced the number of COVID-19 infections, hospitalizations and death rates from the virus. While everyone 6 months of age and older is advised to receive both the COVID-19 and flu vaccines, certain populations have a higher risk for severe infection, such as pregnant women, and should be extra vigilant about getting vaccinated. In addition, among those vaccinated against COVID-19, symptoms during an infection tend to be milder. However, due in part to the quickly evolving nature of the virus, it has become clear that immune protection from COVID-19 vaccination or infection diminishes over time. While studies show that the primary COVID-19 series maintains efficacy against severe disease and death six months after vaccination, protection after vaccination decreases over time. Viruses, such as those that cause COVID-19 and influenza, also continuously mutate and evolve. The fact that COVID-19 vaccine immunity decreases over time and that viruses evolve are exactly why updated vaccines are so critical. Without a large uptake of updated vaccines in the population, COVID-19 infection rates could surge again. Timing is also important with the flu vaccine. Flu cases typically begin to rise in October and peak between December and February, but can last through May. Ideally, people should get vaccinated before flu begins to spread, making the month of October the ideal flu vaccination time. But if you miss that deadline, it is absolutely better to get vaccinated later in the season than not at all. Flu, COVID-19 and RSV vaccines are available at your health care provider’s office, your local health department and most retail pharmacies, although access to the newly updated COVID-19 vaccine is still limited in some areas of the country. A difficult respiratory virus season ahead While infections and hospitalizations from COVID-19 declined dramatically in 2023, experts are remaining vigilant against the possibility of new, more-infectious variants causing another fall and winter surge. Adults 65 and older continue to be the highest-risk group for severe infection. Flu seasons are inherently difficult to predict. Since the emergence of the COVID-19 pandemic, flu cases have been lower than prior to the pandemic. However, the 2022-2023 flu season still caused over 300,000 hospitalizations and up to 98,000 flu-related deaths, making vaccination an important prevention tool. To further compound this, flu vaccine rates have been lower during the pandemic, suggesting that Americans may be out of the habit of getting their annual flu shot. Shots can be given together Many are also wondering whether they can or should get the updated COVID-19 booster, the new RSV vaccine and the flu shot at the same time. The good news is, the CDC clearly indicates that it is safe for both adults and children who are eligible for the updated COVID-19 vaccine to get this vaccine simultaneously with the annual flu shot. A 2022 study found that common vaccine side effects, such as pain at the injection site, occurred at slightly higher rates when someone received the flu vaccine and a COVID-19 vaccine at the same time, as opposed to receiving only a COVID-19 booster. However, those reactions, including fatigue

Oct 13

Ovarian cancer could be detected early with a new blood test, study finds

A new blood test could help diagnose cancer cases earlier. Researchers from the University of Southern California (USC) developed a blood test to detect early onset ovarian cancer. The test, called OvaPrint, is described as a “cell-free DNA methylation liquid biopsy for the risk assessment of high-grade serous ovarian cancer,” according to the report published in the journal Clinical Cancer Research. SIMPLE EVERYDAY ACTIVITY COULD SLASH HEART DISEASE RISK BY 20%, STUDY FINDS The test is “highly sensitive and specific” for women experiencing symptoms, the results showed — with the potential for future use in asymptomatic cases. High-grade serous ovarian carcinoma (HGSOC) is often diagnosed at later stages, the research states. Researchers from the University of Southern California (USC) developed a blood test to detect early onset ovarian cancer. (iStock) It is the most common and lethal type of ovarian cancer, according to the National Institutes of Health. As of now, the most effective way to identify a pelvic mass is through surgery, followed by pathological testing. ULTRA-PROCESSED FOOD CONSUMPTION LINKED TO HIGHER RISK OF DEATH FROM OVARIAN, BREAST CANCERS: NEW STUDY There are still no effective screening tools in women who are asymptomatic, the report stated. The researchers were able to develop OvaPrint by testing samples to distinguish ovarian cancers from benign masses. High-grade serous ovarian carcinoma (HGSOC) is often diagnosed at later stages, the research states — and is the most common and lethal type of ovarian cancer, according to the National Institutes of Health. (iStock) OvaPrint achieved a “positive predictive value of 95% and a negative predictive value of 88% for discriminating HGSOC from benign masses, surpassing other commercial tests,” the researchers reported. The test proved to be less sensitive for non-HGSOC ovarian cancers, although it could potentially identify low-grade and borderline tumors with higher malignant potential. CANCER SCREENINGS: HERE ARE 5 TYPES AND CRITICAL INFORMATION TO KNOW ABOUT EACH The researchers are looking into a follow-up study to validate results, according to Medical Press. This validation could lead to OvaPrint’s commercial availability within the next two years. “The test has the potential to improve treatment, because the surgical approach to removing a pelvic mass differs depending on whether it’s benign or not,” Bodour Salhia, the study’s coauthor and co-leader of the USC Norris Comprehensive Cancer Center’s genomic and epigenomic regulation research program, said in a statement, as Healthcare Brew noted. The test is “highly sensitive and specific” for women experiencing symptoms, the results showed, with the potential for future use in asymptomatic cases. (iStock) “Right now, doctors essentially have to take their best guess.” Fox News Digital reached out to the study authors for further comment. Dr. Brian Slomovitz, director of gynecologic oncology at Mount Sinai Medical Center, reacted to the developments in an interview with Fox News Digital, noting that the “novel” study is for early detection in women with pelvic masses. “It is not a cancer screening test, which looks at normal-risk women who have not been diagnosed with a mass,” he said. “In this group of women, investigators were able to identify those malignant tumors with a relatively high sensitivity and specificity.” CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER He added, “This test is done to determine if a mass is malignant and needs to be removed. Also, in a real-world [scenario], it can determine if an oncologic surgeon should be doing the surgery.” Slomovitz mentioned the largest ovarian cancer screening trial done, the UK Collaborative Trial of Ovarian Cancer Screening (UKCTOCS), which identified a group of patients with earlier-stage disease when using their test. Ovarian cancer affects one in 70 people, noted one expert. (iStock) “However, even with a positive result, this did not become standard of care because it didn’t demonstrate a survival difference between the groups,” he said. The doctor suggested that the prevalence of ovarian cancer should be taken into consideration when performing early detection testing. CLICK HERE TO GET THE FOX NEWS APP “The prevalence of ovarian cancer in the population is one in 70,” he said. “The statistical outcomes need to not only show a sensitivity and specificity but, in a real-world population, an acceptable negative predictive value, in order to not miss any diagnosis of cancer.” He added, “Nonetheless, it is interesting research and I look forward to future studies evaluating this test.” For more Health articles, visit www.foxnews.com/health. Angelica Stabile is a lifestyle writer for Fox News Digital.

Oct 13

What Is Proper Walking Form? Expert Tips on Posture, Foot Placement, and Shoe Choice

Walking, a simple and natural activity, has recently gained scientific attention for its remarkable health benefits. Contrary to the age-old belief that 10,000 steps a day are necessary for improved health, emerging research suggests that even fewer steps can pave the way to wellness. This revelation underscores the accessibility of walking as a low-impact, low-risk exercise. However, while walking offers numerous health advantages, it is essential to adopt proper techniques to avoid potential injuries. This comprehensive guide delves into the science of walking, revealing the optimal ways to harness its health benefits while minimizing risks. Breaking the 10,000 Steps Myth: The Health Benefits of Walking Recent studies have debunked the notion that achieving 10,000 steps daily is the golden ticket to improved health. Instead, researchers have found that the range of steps required to garner health benefits varies. Ranging from 4,000 steps a day to the incorporation of 8,000 steps multiple times a week, these findings emphasize that increased daily movement can lead to substantial health improvements. The remarkable health benefits associated with walking encompass a reduced risk of dementia, cardiovascular disease-related death, and all-cause mortality. This revelation offers motivation for individuals seeking to enhance their well-being by integrating more walking into their daily routines. However, the quest for better health through walking extends beyond merely accumulating steps. It encompasses the adoption of proper walking techniques, choice of terrain, and the significance of the footwear worn. These elements significantly influence the impact of walking on health and overall well-being. Mastering the Art of Walking: The Right Technique Walking, an activity often taken for granted, offers substantial health rewards when executed with the correct technique. Proper posture and alignment form the foundation of effective walking, promoting physical efficiency while minimizing the risk of injuries. Maintaining correct posture and alignment includes the following guidelines: 1. Stand Tall: Visualize an imaginary string gently pulling you upwards from the crown of your head. This technique, endorsed by Rusty Sarhan, CPT, an RRCA-certified running coach, helps maintain an erect posture. 2. Head Position: Ensure that your head remains upright and aligned with your body, avoiding protrusion, which can strain your neck and back. Natalya Tronik, DPT, a physical therapist, recommends this practice to protect your spine. 3. Focus Ahead: Keep your gaze fixed on the path in front of you, directing your eyes forward. This forward focus contributes to stability and prevents accidents. 4. Shoulder and Arm Placement: Maintain your shoulders in a relaxed and downward position, allowing your arms to swing freely at your sides. 5. Core and Pelvic Engagement: Tighten your abdominal muscles while keeping your pelvis neutral. Align your ribcage with your pelvis, ensuring harmony among your hips, knees, ankles, and second toes. This alignment minimizes stress on your lower body. Notably, this emphasis on proper posture and alignment enhances the ease of walking, reduces the likelihood of injury, and optimizes physiological processes such as breathing and movement efficiency. To ensure adherence to these principles, consider capturing a mirror image or video of your walking form for self-assessment and adjustments. The Art of Stepping: Foot Placement and Cadence The mechanics of stepping during walking significantly impact its effects on the body. Proper foot placement involves a rolling motion from the heel to the ball of the foot, concluding with the toes. This technique ensures an even distribution of the stress encountered during walking, safeguarding the knees, hips, and ankles from undue strain. Conversely, landing with a thud, where the entire foot impacts the ground simultaneously, translates excessive force up the body’s kinetic chain, increasing the risk of injury. Therefore, adopting the correct foot placement technique is paramount. Moreover, the cadence or pace at which you take steps holds significance. Longer strides, with fewer steps per minute, may increase stress on the joints. Conversely, shorter, more frequent steps offer a gentler approach to walking and minimize the impact on the body. Research underscores the significance of walking cadence, with approximately 100 steps per minute considered moderate-intensity exercise for adults. This cadence aligns with the Centers for Disease Control and Prevention’s recommendation of accumulating 150 minutes of physical activity per week. It serves as a testament to the effectiveness of walking as a means of achieving recommended activity levels. Footwear Matters: The Importance of Proper Walking Shoes While walking may seem adaptable to any footwear, the choice of shoes significantly influences the walking experience. Optimal walking shoes provide essential support and cushioning, facilitating proper gait and minimizing the risk of injury. Running or walking shoes are the preferred choice for walking enthusiasts. These shoes are characterized by their lightweight design, cushioned heels, and gait-supporting features. Running and walking shoes are engineered to accommodate the specific mechanics of each activity, ensuring comfort and protection. However, it is essential to exercise caution with overly-supportive running shoes, which can induce supination. This condition shifts the weight distribution towards the outside of the feet, potentially leading to discomfort and injury. Therefore, while seeking proper footwear, opt for running or walking shoes that strike a balance between support and flexibility. Safety and Sensibility in Walking Walking is inherently low-risk and low-impact, making it an ideal exercise for individuals of all fitness levels. Nonetheless, safety considerations should not be overlooked when embarking on a walking routine. When walking outdoors, vigilant attention to the surroundings is essential. Uneven terrain, curbs, and potholes pose potential hazards, especially in low-light conditions. Maintaining awareness of the environment and, if necessary, walking with a companion can mitigate these risks. Research suggests that outdoor walks offer cognitive benefits superior to indoor walks, reinforcing the value of outdoor excursions. For those who prefer indoor treadmill walking, safety measures remain crucial. Although holding onto treadmill handles may seem secure, it hampers natural movement and the effectiveness of the workout. Instead, employ the treadmill’s safety clip, attaching it to your clothing. In the event of a balance loss and potential fall, the clip triggers an automatic belt stoppage, averting injury. Individuals transitioning from a sedentary lifestyle to walking

Oct 13

TikTokers Are Trying ‘Cozy Cardio’—But Do Experts Think It’s a Good Workout?

In the realm of fitness, the age-old adage “no pain, no gain” has long held sway. However, a new trend emerging from the depths of TikTok is challenging this conventional wisdom. Cozy cardio, as it’s affectionately known, promotes the idea that your daily cardio routine can be a comfortable and enjoyable experience rather than a grueling ordeal. This burgeoning trend encourages individuals to embrace low-impact exercise, all while creating a soothing, self-care ambiance. Cozy cardio was popularized by TikToker Hope Zuckerbrow in late 2022. Her videos, which now number nearly 30, chronicle her unique approach to fitness. Zuckerbrow’s cozy cardio routine involves waking up early, lighting scented candles, preparing her favorite protein coffee, putting on her coziest attire, and then leisurely walking on a treadmill or walking pad—all while enveloped in the ambiance of dim lighting. In some instances, Zuckerbrow takes the comfort factor to the next level, donning a plush robe, fuzzy socks, and slippers during her workouts. Her videos have garnered over 2 million views and have inspired others to adopt the trend. For Zuckerbrow, cozy cardio isn’t just about exercise; it’s a means of healing her relationship with physical activity. She points out the societal pressures that compel many women to view exercise as a form of punishment to conform to certain beauty standards. By creating a calming ritual around her workouts, she has managed to cultivate a newfound appreciation for staying active. In essence, cozy cardio has become a form of “meditational self-love” for her. Beyond its role in personal empowerment, cozy cardio may also serve as a gateway to reintroducing physical activity into people’s lives. Its home-based approach offers a safe haven for individuals who may feel apprehensive or anxious about working out in public spaces. Zuckerbrow herself confesses to suffering from “gymxiety,” a condition that deterred her from frequenting gyms or engaging in public exercise. Remarkably, a 2019 survey indicates that approximately half of Americans share similar sentiments regarding gym anxiety. Cozy Cardio: A Tool for Well-being The cozy cardio trend demonstrates a commendable intention to make exercise more enjoyable and less intimidating. The infusion of comfort and entertainment elements into a workout experience has the potential to make fitness more appealing and inclusive. In addition to this, cozy cardio offers the prospect of fostering a renewed habit of regular physical activity. One of the noteworthy advantages of cozy cardio is its accessibility. Since it can be done within the confines of one’s home, it eliminates the need for specialized exercise attire and the anxiety of working out in front of others. This accessibility can serve as a low-pressure entry point into the world of fitness, particularly for those who have been apprehensive about physical activity. Furthermore, cozy cardio has the potential to lay the foundation for a positive relationship with exercise. By establishing an enjoyable and comforting workout routine, individuals can build positive associations with fitness—a crucial aspect of sustaining long-term health. Is Cozy Cardio Enough for a Workout? While cozy cardio undeniably presents an appealing approach to fitness, its effectiveness in delivering tangible health and fitness benefits is a subject of inquiry. For beginners or individuals seeking to reintroduce physical activity into their lives, cozy cardio can serve as a valuable entry point. However, it is essential to understand that cozy cardio’s efficacy may plateau as one’s fitness levels advance. The Centers for Disease Control and Prevention (CDC) recommends a minimum of 150 minutes of moderate-intensity cardio per week for adults. Moderate-intensity activities should raise the heart rate and induce mild perspiration, allowing individuals to hold a conversation but not sing while exercising. Meeting this baseline requirement is essential for maintaining a healthy lifestyle. A 2022 study revealed that adults who engaged in at least 150 minutes of exercise per week had a significantly lower risk of mortality from all causes compared to those who were less active. Importantly, the risk of death decreased further for those who exercised more intensely or for longer durations. It is crucial to recognize that while cozy cardio may align with the CDC’s recommendations for moderate-intensity exercise, it might not be adequate to promote substantial strength gains or advanced fitness. To achieve these outcomes, individuals may need to introduce discomfort and exertion into their exercise routines. Fitness experts emphasize that building muscle and reaping health benefits necessitates challenging one’s physical limits. Gaining strength and achieving fitness milestones often require individuals to step outside their comfort zones and push their bodies to adapt and improve. Comfortable, low-intensity exercise can undoubtedly contribute to overall well-being, but it may not suffice as the sole component of a comprehensive fitness plan. Balancing Comfort and Challenge Balancing cozy cardio with more demanding workouts can provide individuals with a holistic approach to fitness. Incorporating elements of comfort and relaxation into exercise routines is an effective strategy to ensure long-term adherence and enjoyment. However, it is equally important to supplement cozy cardio with activities that challenge the body, stimulate muscle growth, and enhance cardiovascular fitness. Starting small and gradually increasing the intensity of workouts is a recommended approach. For instance, individuals can enhance their cozy cardio routine by adjusting the incline on a treadmill or by incorporating hilly terrain if walking outdoors. These incremental increases in intensity can contribute to fitness improvements over time. Moreover, it’s essential to recognize that challenging oneself need not equate to discomfort or negativity. Individuals can explore various forms of exercise that align with their cozy cardio mindset and don’t feel like traditional workouts. Activities such as dancing, outdoor adventures like hiking, or even engaging in physically active social gatherings can provide a delightful and enjoyable path to fitness. In summary, cozy cardio serves as a valuable entry point to fitness, offering accessibility and comfort to those who may have felt intimidated by exercise. It can establish positive associations with physical activity and contribute to overall well-being. However, to achieve significant strength gains and advanced fitness levels, individuals should complement cozy cardio with workouts that challenge and

Oct 13

Being a ‘Weekend Warrior’ Provides the Same Heart Health Benefits as Exercising Daily

In a world perpetually on the move, with demanding office jobs and bustling lifestyles, finding time for daily exercise can be a formidable challenge. However, a recent groundbreaking study has illuminated an intriguing facet of fitness—weekend warriors, those who dedicate their exercise efforts to one or two days a week, may reap cardiovascular benefits akin to individuals who disperse their workouts throughout the week. This revelation is a ray of hope for those whose busy schedules hinder daily exercise routines, highlighting the significance of the total duration of exercise rather than its frequency. In this comprehensive exploration, we delve into the study’s findings, their implications, and the expert insights that provide a holistic perspective on weekend warrior exercise. Weekend Warriors vs. Consistent Exercisers: A Comparative Analysis Recent research has offered fresh insights into the realm of fitness, dispelling the notion that daily exercise is the sole path to a healthy heart. Instead, this study postulates that the frequency of exercise sessions matters less than the total time spent exercising each week. In essence, weekend warriors—individuals who concentrate their physical activity on one or two days a week—may not miss out on essential cardiovascular benefits. The study, which examined nearly 90,000 participants, revealed that both weekend warriors and their more consistent exercise counterparts experienced lower rates of atrial fibrillation, heart attack, heart failure, and stroke when compared to sedentary individuals. These findings underline the notion that exercise, regardless of when it occurs during the week, can exert a protective influence against cardiovascular diseases. Deciphering the Study: Methodology and Metrics To shed light on the potential benefits of weekend warrior exercise, researchers conducted a comprehensive analysis of data gleaned from approximately 90,000 participants within the U.K. Biobank cohort. These individuals wore wrist accelerometers, which meticulously tracked their movement over a week. Of particular interest was the correlation between cardiovascular health and moderate-to-vigorous physical activity (MVPA), encompassing activities such as walking, jogging, stationary cycling, and elliptical workouts. The study adopted the Centers for Disease Control and Prevention’s (CDC) recommendation that adults strive for a minimum of 150 minutes of MVPA each week as a benchmark for categorizing activity levels. Individuals who failed to meet this weekly threshold were classified as inactive, while weekend warriors were characterized by those who achieved the 150-minute MVPA quota with at least 50% of their exercise concentrated on one or two days. Those who regularly spread their activity throughout the week, accumulating 150 minutes or more, were classified as “active regular.” Subsequent to monitoring participants for a week, researchers embarked on a six-year follow-up period, meticulously reviewing the last six years of each participant’s life. This review encompassed a thorough assessment of cardiovascular events, including heart attacks, heart failure, atrial fibrillation, and strokes. Revelatory Findings: Comparable Cardiovascular Benefits The study’s primary revelation lies in the remarkable similarity between the cardiovascular benefits accrued by weekend warriors and their more consistent counterparts. Notably, both groups exhibited significantly lower rates of cardiovascular events—ranging from 20% to 40% lower—compared to sedentary individuals. Remarkably, participants in the study surpassed the recommended 150 minutes of MVPA, averaging approximately 230 minutes of weekly exercise. Crucially, the research illuminated that the total time spent exercising, provided it exceeded the CDC’s 150-minute weekly benchmark, was the driving factor behind the observed cardiovascular benefits. Participants who exercised for 115 minutes weekly (25th percentile) exhibited comparable outcomes to those engaging in 403 minutes of activity (75th percentile). Even when the criteria for weekend warriors were made more stringent, requiring 75% of weekly movement concentration on one or two days, the benefits remained consistent. This resilience in the face of stringent criteria underscores the robustness of weekend warrior exercise as an effective approach to cardiovascular health. Implications and Insights: Exercise as a Pillar of Wellness The study’s findings carry profound implications for individuals with bustling schedules and time constraints. They underscore that even sporadic exercise, as long as it consistently surpasses the 150-minute weekly threshold, can confer significant cardiovascular advantages. Exercise stands as a multifaceted pillar of overall well-being, offering benefits such as weight management, blood pressure regulation, cholesterol reduction, and diabetes prevention or management. These cumulative effects significantly reduce the risk of adverse cardiovascular events, including heart attacks. However, it is essential to recognize that adopting a weekend warrior exercise regimen requires careful consideration. While it is undoubtedly advantageous for heart health, establishing a consistent exercise routine has other benefits, such as improved sleep, heightened energy levels, and enhanced mental well-being. The full extent of these advantages concerning weekend warrior exercise warrants further exploration. In particular, exercise’s impact extends beyond cardiovascular health, encompassing mental health, respiratory health, and even protection against infectious diseases. Researchers are increasingly interested in exploring whether similar benefits are discernible for weekend warriors across a spectrum of health conditions. This ongoing investigation aims to elucidate the broader implications of weekend warrior exercise on holistic well-being. For individuals contemplating the transition to a weekend warrior exercise schedule, gradual progression is crucial. Abruptly shifting from inactivity to intense exercise regimens can carry risks, underscoring the importance of listening to one’s body. Commencing with shorter exercise durations and gradually working toward longer periods is a prudent strategy. Additionally, the study’s findings suggest that one or two days of concentrated exercise could serve as an intervention method for individuals at potential risk of cardiovascular issues. Life’s demands often impose limitations, but allocating time during the weekend for exercise can serve as an effective strategy. In conclusion, the study’s revelations paint a compelling picture: weekend warrior exercise is a viable and efficient means of enhancing cardiovascular health for individuals with hectic lifestyles. The accumulation of exercise minutes holds the key to reaping these benefits, emphasizing the importance of time spent rather than the frequency of exercise sessions. Exercise emerges as a cornerstone of well-being, offering a diverse array of advantages that extend beyond cardiovascular health. As the research into weekend warrior exercise continues, individuals are encouraged to embark on their exercise journey, one step at a time, and to

Oct 13

Heavy or Light, All Kinds of Weightlifting Builds Strength and Muscle

Gaining muscle strength and mass through resistance training is a goal that many individuals aspire to achieve. A recent meta-analysis of nearly 200 studies has yielded promising results: it suggests that regardless of the intensity or frequency of resistance training, individuals can reap significant benefits. This research not only underscores the accessibility of muscle-strengthening exercises but also highlights their potential to improve physical health and reduce the risk of chronic diseases. In this comprehensive exploration, we delve into the study’s findings and their implications for the broader population. The Universality of Resistance Training The central message of the study is clear: any amount of resistance training can lead to favorable outcomes. This research, which delved into the effects of resistance training, also known as strength training, on muscle strength and mass, found that exercise in this category promoted these elements irrespective of the intensity or frequency of the workouts, although the benefits increased with higher levels of exercise. The meta-analysis, published in the British Journal of Sports Medicine in June, carries the potential to revolutionize the way we approach resistance training, making it accessible to a broader demographic. A Call to Action for Inactivity One of the study’s primary objectives is to motivate individuals to embrace resistance training or other forms of muscle-strengthening exercises. The researchers suggest that positive outcomes can be attained through resistance training, regardless of the intensity of the workout. As we consider the study’s implications, it becomes apparent that this approach should be encouraged among the general population, especially since a significant percentage remains inactive and stands to benefit from improved strength. Statistics from a 2018 study reveal that only about 40% of adults engage in muscle-strengthening activities, despite ample evidence suggesting the profound benefits of resistance exercises. These advantages encompass enhanced physical function and a reduced risk of various chronic diseases, including type 2 diabetes, cancer, heart disease, stroke, and obesity. Examining Weight, Reps, and Frequency While research into aerobic exercise has significantly progressed over the years, studies focusing on strength training have lagged behind. This gap prompted researchers to develop an “optimal prescription” for resistance training that considers both intensity and frequency. The analysis encompassed 192 previous studies involving over 5,000 adults without chronic diseases. The research evaluated the effects of upper-body, lower-body, or full-body resistance exercises. The findings were remarkable: every form of resistance training, whether involving heavy or light weights, single or multiple sets, and one to three weekly sessions, led to increased strength and muscle mass. Specifically, individuals who used heavier weights exhibited more substantial gains in strength. Moreover, those who performed multiple sets experienced greater muscle mass increases. Nevertheless, the overarching conclusion emphasized the importance of regular participation in resistance training, with any approach being more valuable than striving for optimization. Embracing Simplicity in Workouts The study’s significance extends beyond the gym. It highlights that resistance training doesn’t require expensive equipment or specialized facilities. Individuals can achieve significant benefits through bodyweight exercises at home, which are readily accessible through free online resources such as YouTube. Resistance bands provide an alternative for at-home workouts, making strength training accessible to a broader demographic. As an advocate for the study’s findings, Byron H. Washington II, RKT, MS, a registered kinesiologist specializing in geriatric populations, emphasizes the simplicity of strength routines. This underscores the versatility and inclusivity of muscle-strengthening exercises for seniors and the general population seeking improved health and well-being. Conclusion: A Small Step for Muscles, a Giant Leap for Health In summary, the recent meta-analysis has illuminated a path to improved muscle strength and mass that is accessible to all. The key takeaway is that any resistance training regimen, regardless of intensity or frequency, can lead to significant improvements in strength. This research serves as a call to action for a population that often remains inactive. It urges individuals to embrace resistance training as a means of enhancing their health and reducing the risk of chronic diseases. Moreover, the implications of this study reach far beyond just physical well-being. The benefits of resistance training extend to mental health as well. Engaging in regular strength-building exercises has been shown to reduce symptoms of anxiety and depression, boost self-esteem, and enhance cognitive function. This holistic approach to health underscores the importance of incorporating resistance training into one’s daily routine. Additionally, the versatility of resistance training makes it an ideal choice for people of all ages and fitness levels. For seniors, it can help maintain muscle mass and bone density, reducing the risk of falls and fractures. In younger individuals, it can lay the foundation for a lifetime of good health and physical resilience. The inclusivity of resistance training means that there are no barriers to entry, and everyone can benefit from its effects. Ultimately, whether it involves lifting weights, performing bodyweight exercises at home, or incorporating resistance bands into a workout routine, even a modest effort can yield profound benefits. Strength and health need not be elusive goals but can be achieved through simple, consistent actions. In essence, this study reminds us that when it comes to building strength, a little goes a long way. In conclusion, the findings of this meta-analysis highlight the accessibility, versatility, and wide-ranging benefits of resistance training. It is a powerful tool that empowers individuals to take control of their health and well-being, offering a pathway to physical and mental strength that is within reach of everyone, regardless of age or fitness level. Embracing resistance training is not just an investment in muscle mass; it is an investment in a healthier, happier, and more resilient life.

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.