Thursday, January 15, 2015

Lack of exercise responsible for twice as many deaths as obesity


A brisk 20 minute walk each day could be enough to reduce an individual’s risk of early death, according to new research published today. The study of over 334,000 European men and women found that twice as many deaths may be attributable to lack of physical activity compared with the number of deaths attributable to obesity, but that just a modest increase in physical activity could have significant health benefits.
Physical inactivity has been consistently associated with an increased risk of early death, as well as being associated with a greater risk of diseases such as heart disease and cancer. Although it may also contribute to an increased body mass index (BMI) and obesity, the association with early death is independent of an individual’s BMI.
To measure the link between physical inactivity and premature death, and its interaction with obesity, researchers analysed data from 334,161 men and women across Europe participating in the European Prospective Investigation into Cancer and Nutrition (EPIC) Study. Over an average of 12 years, the researchers measured height, weight and waist circumference, and used self-assessment to measure levels of physical activity. The results are published today in the American Journal of Clinical Nutrition.
The researchers found that the greatest reduction in risk of premature death occurred in the comparison between inactive and moderately inactive groups, judged by combining activity at work with recreational activity; just under a quarter (22.7%) of participants were categorised as inactive, reporting no recreational activity in combination with a sedentary occupation. The authors estimate that doing exercise equivalent to just a 20 minute brisk walk each day – burning between 90 and 110 kcal (‘calories’) – would take an individual from the inactive to moderately inactive group and reduce their risk of premature death by between 16-30%. The impact was greatest amongst normal weight individuals, but even those with higher BMI saw a benefit.
Using the most recent available data on deaths in Europe the researchers estimate that 337,000 of the 9.2 million deaths amongst European men and women were attributable to obesity (classed as a BMI greater than 30): however, double this number of deaths (676,000) could be attributed to physical inactivity.
Professor Ulf Ekelund from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge, who led the study, says: “This is a simple message: just a small amount of physical activity each day could have substantial health benefits for people who are physically inactive. Although we found that just 20 minutes would make a difference, we should really be looking to do more than this – physical activity has many proven health benefits and should be an important part of our daily life.”
Professor Nick Wareham, Director of the MRC Unit, adds: “Helping people to lose weight can be a real challenge, and whilst we should continue to aim at reducing population levels of obesity, public health interventions that encourage people to make small but achievable changes in physical activity can have significant health benefits and may be easier to achieve and maintain.” Source
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Friday, December 26, 2014

Stacy Moon teaches Yogarobics to seniors.

Our resident acupuncturist also teaches yoga.
Here is a video of her teaching a class of seniors.
If your interested in acupuncture or would like to learn more about yogarobics classes, please feel free to call Stacy at : 347-337-9676

She will also be teaching a class on January 11, 2015 at St. Bernards gymnasium during the "Zumba for life" fundraise. Event starts at 1pm and will run till 5 pm. Hope to see you there.

Thursday, December 11, 2014

Running performance is impaired by mental fatigue

Posted on December 11, 2014 by Stone Hearth News

Med Sci Sports Exerc. 2014 Dec 9. [Epub ahead of print]

Mental Fatigue Impairs Intermittent Running Performance.

Smith MR1, Marcora SM, Coutts AJ. Author information 11Sport and Exercise Discipline Group, Faculty of Health, University of Technology Sydney, Australia.

2Endurance Research Group, School of Sport and Exercise Sciences, University of Kent at Medway, United Kingdom.



To investigate the effects of mental fatigue on intermittent running performance.


Ten male intermittent team sports players performed two identical self-paced intermittent running protocols. The two trials were separated by seven days and preceded, in a randomised-counterbalanced order, by 90 min of either emotionally-neutral documentaries (control) or the AX-continuous performance test (AX-CPT; mental fatigue). Subjective ratings of fatigue and vigor were measured before and after these treatments, and motivation was recorded prior to the intermittent running protocol. Velocity, heart rate, oxygen consumption, blood glucose and lactate concentrations, and ratings of perceived exertion (RPE) were measured throughout the 45-min intermittent running protocol. Session-RPE was recorded 30 min after the intermittent running protocol.


Subjective ratings of fatigue were higher following the AX-CPT (P = 0.005). This mental fatigue significantly reduced velocity at low intensities (1.28 ± 0.18 m⋅s vs. 1.31 ± 0.17 m⋅s; P = 0.037), while high-intensity running and peak velocities were not significantly affected. Running velocity at all intensities significantly declined over time in both conditions (P < 0.001). Oxygen consumption was significantly lower in the mental fatigue condition (P = 0.007). Other physiological variables, vigor and motivation were not significantly affected. RPE during the intermittent running protocol was not significantly different between conditions despite lower overall velocity in the mental fatigue condition. Session-RPE was significantly higher in the mental fatigue condition


Mental fatigue impairs intermittent running performance. This negative effect of mental fatigue appears to be mediated by higher perception of effort.

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Wednesday, December 10, 2014

Vitamin C may help people who suffer from respiratory symptoms after exercise

Posted on December 8, 2014 by Stone Hearth News

Physical activity increases oxidative stress, and therefore, as an antioxidant vitamin C might have particularly evident effects on people who are participating in vigorous exercise. In several studies, vitamin C administration attenuated the increases in oxidative stress markers caused by exercise. Furthermore, vitamin C is involved in the metabolism of histamine, prostaglandins, and cysteinyl leukotrienes, all of which appear to be mediators in the pathogenesis of exercise-induced bronchoconstriction.

A meta-analysis of three studies found that vitamin C halved post-exercise FEV1 decline in participants who suffered from exercise-induced bronchoconstriction. Five other studies examined subjects who were under short-term, heavy physical stress and a meta-analysis revealed that vitamin C halved the incidence of respiratory symptoms. Another trial reported that vitamin C halved the duration of the respiratory symptoms in male adolescent competitive swimmers.

FEV1 is the standard pulmonary function outcome for assessing whether a person suffers from exercise-induced bronchoconstriction. However, exercise-induced decline in FEF25-75 is twice as great as the decline in FEV1. FEV1 measures the large-airway obstruction, whereas FEF25-75 measures small-airway obstruction. Therefore, FEF25-75 or the closely related FEF50 might provide relevant additional information about the possible effects of vitamin C.

Harri Hemila, MD, PhD, of the University of Helsinki, Finland, carried out a secondary analysis of a study which had 12 participants. The participants had asthma, were on average 26 years, and suffered from exercise-induced bronchoconstriction. The FEV1 and FEF60 levels before and after exercise were reported on vitamin C and placebo days, but the data was not thoroughly analyzed originally.

In five out of the 12 participants, exercise caused a decline greater than 60% in FEF60. Such a dramatic FEF60 decline indicates that the absolute post-exercise level of FEF60 becomes an important outcome in its own right, in addition to its change from the pre-exercise level. Vitamin C administration increased the post-exercise FEF60 level in these 5 participants by between 50% and 150%. In contrast, no mean difference between the vitamin C and placebo days was detected in the other 7 participants.

– The increase in post-exercise FEF60 level by vitamin C is a novel finding, which indicates that vitamin C may have substantial effects on the small airways, Dr. Hemilä states.

Dr. Hemila concludes that “given the safety and low cost of vitamin C, and the consistency of positive findings in the nine randomized trials on vitamin C against exercise-induced bronchoconstriction and respiratory symptoms, it seems reasonable for physically active people to test whether vitamin C is beneficial on an individual basis, if they have documented exercise-induced bronchoconstriction or suffer from respiratory symptoms such as cough or sore throat after taking vigorous exercise.” Source Real Cause, Real Cure: The 9 root causes of the most common health problems and how to solve them

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The effect of abdominal strength or endurance exercises on abdominal peak torque and endurance field tests of healthy participants: A randomized controlled trial

Posted on December 8, 2014 by Stone Hearth News

Phys Ther Sport. 2014 Sep 9. pii: S1466-853X(14)00073-X. doi: 10.1016/j.ptsp.2014.08.009. [Epub ahead of print]

The effect of abdominal strength or endurance exercises on abdominal peak torque and endurance field tests of healthy participants: A randomized controlled trial.

Learman K1, Pintar J2, Ellis A3. Author information 1Department of Physical Therapy, Youngstown State University, One University Plaza, Youngstown, OH 44555, USA.

Electronic address: 2Department of Human Performance and Exercise Science, Youngstown State University, One University Plaza, Youngstown, OH 44555, USA. 3Department of Physical Therapy, Youngstown State University, One University Plaza, Youngstown, OH 44555, USA.



To compare the effects of muscular endurance and resisted strengthening protocols on abdominal strength and endurance in a sample of young subjects.


Randomized Clinical Trial. SETTING: University fitness laboratory.


79 healthy subjects, (45 males and 34 females) aged 23.5 ± 5.8 years.


Measurements were taken at baseline and 12 weeks. Abdominal strength and endurance were evaluated using an isokinetic dynamometer (IKD) and four floor tests including the timed front plank (FP), angle sit (AS), sit-up (SU), and handheld dynamometer (HD).


Multivariate analysis revealed no between group differences for the outcomes or group × time interaction (P = 0.52 and P = 0.31 respectively). The univariate within group analysis was significant for SU P = .001, HD rectus P = .007, HD oblique P = .005, and for the IKD peak eccentric torque P = .025.

A 12-week intervention program addressing endurance or strength did not produce between-group differences over a control group of routine activity maintenance.

Source #1 Strength Training Abdominal Belt: BEST Core Strength Workout for Core Training & Core Fitness Follow these topics: Fitness: Endurance Training

Monday, December 8, 2014

The effects of horse riding simulation exercise on muscle activation and limits of stability in the elderly

Posted on December 6, 2014 by Stone Hearth News

Arch Gerontol Geriatr. 2014 Nov 7. pii: S0167-4943(14)00197-6. doi: 10.1016/j.archger.2014.10.018. [Epub ahead of print]

The effects of horse riding simulation exercise on muscle activation and limits of stability in the elderly.

Kim SG1, Lee JH2.

Author information 1Department of Physical Therapy, Rehabilitation Science College, Daegu University, 15,

Jilyang, Gyeongsan-si, Gyeongbuk 712-714, Republic of Korea(1).

2Department of Physical Therapy, Kyungdong University, 5, Doriwon-gil, Sokcho,Gangwon-do 217-711, Republic of Korea. Electronic address:


This study aimed to investigate the effect of horse riding simulation (HRS) on balance and trunk muscle activation as well as to provide evidence of the therapeutic benefits of the exercise. Thirty elderly subjects were recruited from a medical care hospital and randomly divided into an experimental and a control group. The experimental group performed the HRS exercise for 20min, 5 times a week, for 8 weeks, and conventional therapy was also provided as usual. The muscle activation and limits of stability (LOS) were measured. The LOS significantly increased in the HRS group (p<0.05) but not in the control group (p>0.05). The activation of all muscles significantly increased in the HRS group. However, in the control group, the muscle activations of the lateral low-back (external oblique and quadratus lumborum) and gluteus medius (GM) significantly decreased, and there was no significant difference in other muscles. After the intervention, the LOS and all muscle activations significantly increased in the HRS group compared with the control group. The results suggest that the HRS exercise is effective for reducing the overall risk of falling in the elderly. Thus, it is believed that horse riding exercise would help to increase dynamic stability and to prevent elderly people from falling.


Why does physical activity during childhood matter?

Posted on December 7, 2014 by Stone Hearth News

Over the past thirty years, physical activity among children has declined markedly. The public health implications of this decline include a growing prevalence of obesity and chronic diseases such as diabetes and hypertension. A new issue of Monographs of the Society for Research in Child Development expands the focus to ask whether physical activity is also related to children’s brain and cognitive development and achievement in school.

Scholarly articles published by over 20 researchers in Monographs, titled “The Relation of Childhood Physical Activity to Brain Health, Cognition and Scholastic Achievement” indicate that while physical activity in schools has diminished in part because of a growing emphasis on student performance and academic testing, decreased physical activity is actually related to decreased academic performance. Approximately 55.5 million children are enrolled in pre-kindergarten – 12th grade in the United States in a given academic year. According to research presented in Monographs, while there is variation across states and schools, overall, opportunities to engage in physical activity have diminished. Current U.S. Department of Health and Human Services guidelines call for children to have a minimum of 60 minutes of intermittent physical activity per day. However, in 2012, according to the Centers for Disease Control and Prevention, only 30 percent of children attended a school in which they were offered physical education daily.

 The majority of students do not engage in any form of planned physical activity during the school week. Yet physically active children tend to outperform their inactive peers in the classroom and on tests of achievement. The research presented in the monograph helps to make clear why. When compared to their less fit peers, those who engage in more physical activity have larger brain volumes in the basal ganglia and hippocampus, areas associated with cognitive control and memory. Cognitive control refers to the control of thought, action, behavior, and decision-making.

Physically active children also have increased concentration and enhanced attention spans when compared to their less active peers. The authors find that fitness is related to the ability to inhibit attention to competing stimuli during a task, an ability that can help children stay focused and persevere to complete an assignment.

The findings on attention encompass children with special needs as well as typically developing children. The authors also report on physical activity as a non-pharmaceutical intervention for children with attention-deficit/hyperactivity disorder and children with autism spectrum disorders, with positive results. According to Dr. Charles Hillman, professor of kinesiology and community health at the University of Illinois at Urbana-Champaign and lead author on this issue of Monographs, “these results point to the important potential of approaches focusing on physical activity for strengthening children’s brain health and educational attainment.

It is important for state governments and school administrators to consider this evidence and promote physical activity in the school setting, which is where children spend much of their time.” Hillman also notes that the findings in the monograph come not only from studies looking at variation in physical activity and fitness level as they occur spontaneously among children, but also from studies in which children are randomly assigned to physical activity interventions or to continue their ongoing activity levels. This helps to assure that the links between physical activity, brain development and achievement are actually caused by the differences in activity rather than reflecting the characteristics of the children who choose to be more or less physically active.

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