Category Archives: Exercise

Exercise

‘It’s never too late to start exercising’ claim scientists

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‘It’s never too late to start exercising’ claim scientists

In more than a decade of work, Israeli academics took nearly 2,000 pensioners aged 70 and tested their fitness at ages 70, 78, and 85.

Those doing less than four hours of exercise a week were classed as ”sedentary” and those doing four hours were termed ”active”.

The team from Jerusalem’s Hebrew University Medical Centre and Hebrew University Hadassah Medical School found active 70- to 78-year-olds were 12 per cent less likely to die than their sedentary counterparts.

Those between 78 and 85 were 15 per cent less likely to die.

And those aged 85 to 88 were 17 per cent less likely to die.

The benefits of exercise were also found to include more independence, less loneliness and better general health.

The authors wrote: ”The clinical ramifications are far-reaching.

”As this rapidly growing sector of the population assumes a prominent position in preventive and public health measures, our findings clearly support the continued encouragement of physical activity, even among the oldest old.

”Indeed, it seems that it is never too late to start.”

The findings are published in the Archives of Internal Medicine.

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Exercise beats angioplasty for some heart patients

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Exercise beats angioplasty for some heart patients

Working up a sweat may be even better than angioplasty for some heart patients, experts say.

Studies have shown heart patients benefit from exercise, and some have even shown it works better than surgical procedures. At a meeting of the European Society of Cardiology on Sunday, several experts said doctors should focus more on persuading their patients to exercise rather than simply doing angioplasties.

Angioplasty is the top treatment for people having a heart attack or hospitalized with worsening symptoms. It involves using a tiny balloon to flatten a blockage and propping the heart artery open with a mesh tube called a stent. Most angioplasties are done on a nonemergency basis, to relieve chest pain caused by clogged arteries cutting off the heart’s blood supply.

“It’s difficult to convince people to exercise instead of having an angioplasty, but it works,” said Rainer Hambrecht of Klinikum Links der Weser in Bremen, Germany.

Hambrecht published a study in 2004 that found that nearly 90 percent of heart patients who rode bikes regularly were free of heart problems one year after they started their exercise regimen. Among patients who had an angioplasty instead, only 70 percent were problem-free after a year.

Hambrecht is now conducting a similar trial, which he expects to confirm his initial findings: that for some heart patients, exercise is more effective than a surgical procedure.

Other experts agreed that would likely be the case.

An angioplasty “only opens up one vessel blockage,” said Dr. Christopher Cannon, an associate professor of medicine at Harvard University and spokesman for the American College of Cardiology. He was not linked to Hambrecht’s research. “Exercise does a lot more than fixing one little problem.”

Among other benefits, exercise lowers bad cholesterol while raising good cholesterol, helps the body process sugar better, improves the lining of the blood vessels and gets rid of waste material faster. Exercise also lowers blood pressure and prevents plaque buildup in the arteries.

Previous research has estimated one third of heart disease and stroke could be prevented if patients did two-and-a-half hours of brisk walking every week. In the U.S., that would mean 280,000 fewer heart-related deaths every year.

Joep Perk, a professor of health sciences at Sweden’s Kalmar University and spokesman for the European Society of Cardiology, said two thirds of heart patients in line for an angioplasty could probably get better benefits by regularly working up a sweat.

Experts say less than 20 percent of heart patients get the recommended amount of exercise — about 30 minutes of moderate activity five times a week.

Perk said doctors who performed angioplasties on their patients without asking them to change their lifestyles were ignoring the fundamental problem. “It would be like getting rid of the most troubled rust spots on a car without doing anything to stop more rust from appearing tomorrow.”

Still, doctors admitted that persuading patients to exercise instead of simply going in for an angioplasty, which can take less than a day, would be a tough sell.

“Most patients want the quick fix,” Cannon said. Exercise may improve patients’ hearts better than an angioplasty, but it may also take months or even longer for patients to feel the benefits. “It’s a lot easier to get your artery fixed than it is to exercise every day.”

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Sandbag Training

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Sandbag Training

If you can’t stand your gym anymore or just can’t afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. See “How to Make Your Own” below for instructions on building one, then read on for the workout.

Perform the exercises in the order shown. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don’t be overly concerned about form-the sand will shift around, making it hard to control the bag. That’s the point. Having to stabilize yourself constantly will work you from head to toe.

Heave the bag from the floor to your chest, then press it overhead. Drop it and repeat as many times as you can for one minute. Complete three sets.

Wrestle the bag up to your left shoulder and do one squat. Drop the bag, and then repeat on the right shoulder. Continue alternating for one minute. Do three sets.
Lie on the floor with the bag on your chest. Press it up and then, with your arms fully extended, do a situp. Repeat the entire exercise for one minute. Do three sets.

How to Make Your Own

You’ll need a sturdy gym or duffel bag. Use a canvas sporting bag or sea bag style canvas duffel bag. A military style duffel bag may also work. Your bag needs to be able to withstand the abuse of being thrown, dropped, and heaved repeatedly, so don’t get a cheap one that can’t take it.

Buy a few bags of playground sand from the local hardware store-it’s near the concrete and usually comes in 50-pound tubes. Sells for around $4.

Fill a heavy-duty trash bag with sand. Wrap the top tightly with duct tape, then bag it twice more and seal it. Make sure you leave some room in the bag for the sand to slosh around. If you can’t find strong enough trash bags, try contractor clean-up bags, which are much thicker. You can find them at Home Depot for around $13.

Put it in your duffel bag (which keeps the sandbag from ripping) and zip it shut. Now, get to work!

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