Exercise Archives - Clardoon Health

Posted on: May 27, 2024March 13, 2024

Post-Exercise Protein: Is There a Limit?

If you’re familiar with the fitness scene, you’ve likely heard the advice that consuming roughly 30 grams of protein after a workout is optimal for building muscle. But what if this widely accepted notion isn’t entirely accurate? Recent research from Maastricht University suggests there might be more to the story. This challenges our understanding of how much protein is needed post-exercise to maximise muscle growth.

The Study Unveiled

Researchers at Maastricht University embarked on a study involving 36 healthy, active men. After engaging in a rigorous strength training session, participants were given protein drinks containing varying amounts of protein – zero, 25, or 100 grams. Over the next 12 hours, their muscle protein synthesis rates were closely monitored through blood samples and muscle biopsies.

Surprising Discoveries

Contrary to conventional beliefs, the study revealed that higher doses of post-workout protein led to sustained muscle protein synthesis. Participants who consumed 100 grams of protein exhibited significantly elevated synthesis rates compared to those who consumed 25 grams. What’s more, this heightened response persisted throughout the entire 12-hour observation period, challenging the idea of a cap on post-exercise protein effectiveness.

Unveiling the Implications

Refining Protein Timing

Traditionally, there’s been emphasis on consuming protein immediately after exercise to capitalise on the so-called “anabolic window,” which refers to the period immediately following a workout when the body is believed to be most receptive to nutrient intake for muscle repair and growth. However, this study suggests a more nuanced approach, indicating that the impact of post-exercise protein intake extends beyond the immediate aftermath of a workout.

Total Protein Intake Takes Centre Stage

While the study highlights the potential benefits of higher post-workout protein doses, it underscores the importance of overall protein consumption for muscle growth. Rather than fixating solely on post-exercise intake, prioritising daily protein targets within the range of 1.6-2.2 grams/kg body weight emerges as crucial for maximising muscle gains.

Optimising Protein Distribution

The study prompts a reevaluation of how we distribute protein intake throughout the day. While consuming 100 grams of protein in one sitting may not be practical for most, spreading protein intake evenly across four meals emerges as a promising strategy. This ensures a consistent supply of protein to support muscle repair and growth without solely relying on immediate post-workout consumption.

In the ever-evolving realm of sports nutrition, this study challenges long-held beliefs surrounding post-exercise protein intake. While the concept of an ideal post-workout protein dose undergoes scrutiny, the overarching importance of total protein intake for muscle growth remains indisputable. By adopting a comprehensive approach to protein consumption and embracing emerging research insights, individuals can navigate the complexities of post-workout nutrition to maximise their fitness goals

References:

Trommelen J, van Lieshout GAA, Nyakayiru J, Holwerda AM, Smeets JSJ, Hendriks FK, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023 Dec 19;4(12):101324.:

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376–84.

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10.

Posted on: May 13, 2024March 13, 2024

Understanding Frailty and Ageing: Insights and Strategies for Better Health

Contrary to common perception, frailty and ageing are not interchangeable terms. Recent research sheds light on the distinct challenges posed by frailty, affecting a smaller percentage of seniors but carrying significant health implications. This comprehensive review, authored by gerontologists from Canada and Mexico, provides invaluable insights into understanding, preventing, and addressing frailty in older adults. Particularly, it focuses on those with advanced cardiovascular disease.

Understanding Frailty

Frailty, a condition affecting about 10% of community-dwelling seniors, denotes a heightened vulnerability to severe health complications. However, its prevalence escalates substantially among older adults with advanced cardiovascular ailments, reaching up to 60%. For these individuals, events like a heart attack or major surgery can trigger a cascade of adverse effects. This can lead to a state of deconditioning and frailty.

The Physiological Challenges

Frailty manifests in various physiological changes, notably affecting cardiovascular function. An individual’s maximum aerobic capacity, as measured by VO2 peak, often falls below critical thresholds associated with frailty. Consequently, even routine tasks like dressing can push them to their physical limits, highlighting the severity of their condition.

Strategies for Managing Frailty

Holistic Approach to Exercise

Exercise emerges as a cornerstone in managing frailty, offering holistic benefits across cardiovascular, musculoskeletal, and neurological systems. By engaging in tailored exercise routines, individuals can harness the regenerative power of activated muscles. This facilitates inflammation reduction, tissue regeneration, and cognitive enhancement.

Key Considerations Before Starting

Prior to embarking on an exercise regimen, it’s imperative to gather essential information, including medical guidance, contraindications, and medication details. Additionally, understanding the individual’s preferences, nutritional status, and social support network is crucial for designing a personalised intervention plan.

Practical Strategies for Exercise Implementation

Balancing Aerobic and Resistance Training

While aerobic exercise is pivotal, it should be approached cautiously, especially for individuals with compromised balance, strength, or cognition. Instead, the focus should initially be on a combination of resistance and balance training, gradually progressing from light to moderate intensity.

Tailoring Exercise Regimens

For frail individuals, single-joint exercises targeting specific muscle groups may offer a more manageable starting point. Emphasising smaller muscle groups through exercises like knee extensions and calf raises can improve functional strength and endurance, laying the foundation for broader physical gains.

Importance of Gait Patterns and Balance

Gait patterns serve as a vital indicator of an individual’s health status, with walking speed and postural control offering valuable insights. Balance training should encompass activities that mimic real-world gait patterns, promoting core stability and improving overall mobility.

Looking Ahead

Consistent exercise is akin to investing in one’s “health bank,” accruing long-term benefits that bolster resilience and facilitate recovery. By prioritising exercise as a proactive measure, individuals can enhance their healthspan, effectively mitigating the risk of frailty and age-related decline.

In conclusion, understanding the nuances of frailty and ageing is imperative for promoting better health outcomes among seniors, particularly those with cardiovascular conditions. By embracing evidence-based strategies and adopting a holistic approach to exercise, individuals can navigate the complexities of frailty with resilience and vitality. Let us embark on this journey towards improved health, one step at a time.

References:

Mauricio VG, Daniel R, Duque G. Exercise as a therapeutic tool in age-related frailty and cardiovascular disease: challenges and strategies. Can J Cardiol. 2024 Jan 10.

Kaminsky LA, Arena R, Myers J, Peterman JE, Bonikowske AR, Harber MP, et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clin Proc. 2022 Feb;97(2):285–93.

Esposito F, Reese V, Shabetai R, Wagner PD, Richardson RS. Isolated quadriceps training increases maximal exercise capacity in chronic heart failure: the role of skeletal muscle convective and diffusive oxygen transport. J Am Coll Cardiol. 2011 Sep 20;58(13):1353–62.

Dommershuijsen LJ, Isik BM, Darweesh SKL, van der Geest JN, Ikram MK, Ikram MA. Unraveling the Association Between Gait and Mortality-One Step at a Time. J Gerontol A Biol Sci Med Sci. 2020 May 22;75(6):1184–90.

Posted on: May 6, 2024March 13, 2024

Can Strength Training Improve Heart Health? Here’s What Science Says

For years, the fitness world hailed cardio as the ultimate heart protector, leaving strength training in its shadow. However, a recent revelation from the American Heart Association has upended this narrative, highlighting the profound heart health benefits of strength training. This paradigm shift marks a significant milestone, as it brings mainstream recognition to the transformative impact of strength training on cardiovascular wellness.

Understanding the Insights

Contrary to conventional wisdom, strength training emerges as a formidable ally in fortifying heart health, boasting a host of benefits akin to traditional cardio exercises. The American Heart Association’s thorough examination, drawing from 96 studies, underscores that strength training can substantially enhance various aspects of cardiovascular wellbeing. These include managing blood pressure, reducing diabetes risk, controlling cholesterol levels, uplifting mood, and promoting better sleep quality, among others.

The Science Behind Heart Health Enhancement

Delving into the science, strength training mirrors the cardiovascular effects of traditional aerobic activities. It elevates heart and respiratory rates, fuelled by heightened oxygen demand during muscle contractions. Furthermore, the metabolic activity of muscle tissue aids in regulating blood sugar, improving insulin sensitivity, and modulating cholesterol levels. Additionally, substances released by muscles, known as myokines, play a crucial role in mitigating inflammation—a key factor in vascular health.

Practical Implications for Everyday Life

A Balanced Exercise Approach: Dispelling the notion of an either/or scenario between strength training and cardio, individuals are encouraged to embrace an integrated fitness routine that encompasses both modalities. By harnessing the synergistic benefits of resistance and aerobic exercises, people can maximise their cardiovascular health gains, leading to a cumulative reduction in overall mortality risk.
Empowering Personal Engagement: With a significant proportion of the population underestimating the benefits of strength training, the findings serve as a catalyst for individuals to explore this avenue for themselves. By bridging the gap between knowledge and action, people are empowered to incorporate strength training as a vital component of their wellness journey.
Overcoming Common Hurdles: Recognising prevalent misconceptions surrounding strength training, individuals are encouraged to adopt a tailored approach to make it accessible and enjoyable. Through empathetic understanding and personalised planning, barriers such as complexity, time constraints, discomfort, or resource availability can be addressed, paving the way for sustained engagement.

The groundbreaking insights from the American Heart Association shed light on the transformative potential of strength training in nurturing heart health. By embracing evidence-based recommendations and adopting a personalised approach, individuals can embark on a journey towards enhanced cardiovascular wellness. Together, let us break down barriers, cultivate resilience, and embark on a collective quest towards a heart-healthy lifestyle.

References:

Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, et al. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217–31.

Posted on: March 11, 2024January 31, 2024

Making Your Workouts Stick: The Power of Specific Plans

When it comes to incorporating workouts into our busy lives, many of us have tried the age-old strategy of scheduling exercise sessions in our calendars. It makes sense; treating our workout as a non-negotiable appointment with ourselves should, theoretically, ensure we stick to our fitness goals. However, as many have discovered, this method doesn’t work for everyone.

A recent study published in Psychology & Health sheds light on a more effective approach to scheduling workouts, especially for those who are just embarking on their fitness journey.

What the Study Found

Over three months, researchers followed 115 individuals engaged in an online coaching program. The participants were prompted multiple times to create workout plans. The key takeaway was not about how often they planned to exercise but rather the specificity of their plans.

Surprisingly, those who consistently made highly specific plans – detailing what, when, where, and with whom they would work out – were more likely to increase their overall activity levels. The twist? It wasn’t about the frequency of planning but the detailed nature of the plans themselves.

Key Takeaways

Specificity is Key: Creating detailed “action plans” is more successful when they outline precisely what’s going to happen, at what time, and with whom. Instead of a generic “workout on Monday,” a more effective plan would be to “work out alone in my basement with my kettlebell on Monday at 8 a.m.” This level of detail helps to make the workout feel tangible, aiding mental preparation and commitment.
Familiarity and Routines Matter: For those initiating a workout habit, planning to do the same kind of exercise repeatedly proves more effective than incorporating a variety of activities. Establishing cues and routines, like consistently working out at the same time or in the same place, helps create mental shortcuts, making it easier to stick to the plan. In the battle of varied versus routine, routine wins when it comes to habit formation.
Embrace the “Boring”: While a diverse workout plan might seem more appealing initially, simplicity is often the key to forming a sustainable habit. For most individuals, especially those with hectic schedules, keeping things straightforward can reduce stress and increase the likelihood of following through. Remember, the goal is to make exercise a consistent part of your routine before introducing complexity.

In conclusion, the next time you’re adding your workouts to your calendar, think less about the frequency and more about the specificity. The devil is in the details, and a simple, repetitive plan might be the secret sauce to making your workouts stick. So, go ahead, pencil in those specifics, and watch your fitness routine become a lasting part of your lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2241777

Posted on: February 5, 2024February 6, 2024

Why Your Workout Might be Holding You Back

So, you’ve been hitting the gym, clocking in those miles, or sweating it out in your living room – all in the name of fitness. But here’s the kicker – despite your dedication, the results might not be adding up the way you expected. Ever heard the phrase, “You can’t out-exercise a bad diet”? Well, it turns out there’s more to the story than just counting calories.

Picture this: you finish a killer workout, and suddenly, the temptation to laze on the sofa or skip the stairs for the lift kicks in. Ever wondered if your body is playing tricks on you? Recent research suggests that it might be, and the culprit is something called exercise compensation.

When the Sweat Stops, the Compensation Begins

We get it – working out is tough. But what if we told you that your body might be playing a sneaky game with you? A study shows that after a workout, 16 out of 24 studies found people tend to move less in the hours and days that follow. Yeah, you read that right – less movement, not more.

Let’s talk about Non-exercise Physical Activity or NEPA – the unsung hero of your daily calorie burn. It’s the stuff you do outside your structured workout – the steps, chores, and all the little moves that add up. Shockingly, the research spills the beans: on average, folks compensate for their gym sessions by cutting back on other forms of physical activity.

Mind Games: Your Mood and Your Munchies

Remember that post-workout glow? Turns out, it’s more than just sweat. A small 2012 study found a link between feeling good after a workout and eating less. So, how you feel post-exercise might be key to keeping your calorie intake in check.

How to Break Free from the Workout Rut

Listen Up: Don’t ignore what your body is telling you. Feeling exhausted, not just during but after your workout? Maybe it’s time to dial it back a notch.
Move Beyond the Burn: Your workout shouldn’t be a pass to veg out. Instead of rewarding yourself with a marathon on the sofa, find a balance that keeps you moving throughout the day.
Check Your Feel-Good Factor: Pay attention to how you feel after a workout. Feeling awesome? That might be your ticket to healthier eating habits.

In the grand scheme of a healthy lifestyle, it’s time to ditch the one-size-fits-all view. Your workout isn’t just about burning calories; it’s about understanding how your body reacts and finding a sweet spot between exercise and your everyday hustle. Break out of the ‘Work Out, Veg Out’ cycle, and dive into a fitness journey that’s as unique as you are. Your body will thank you for it.

References:

http://dx.doi.org/10.1371/journal.pone.0083498

http://dx.doi.org/10.1007/s13668-023-00467-y

http://dx.doi.org/10.1016/j.psychsport.2012.02.012

http://dx.doi.org/10.3389/fphys.2019.01048

Posted on: January 29, 2024December 3, 2023

Discover the Joy of Strength Training: A Guide Tailored for You

Do you ever feel like your fitness routine is missing something? Perhaps you’re one of the many who enjoy walks but haven’t delved into the world of strength training. A recent study uncovered a surprising truth — older adults are often unaware of the strength training aspect of official physical activity guidelines. The question emerges: How can we make strength training not only beneficial but also enjoyable, especially for those who are new to it?

In a 2010 study, researchers offered a fresh perspective: the simplicity of strength training. While fitness professionals may revel in the details of exercise intricacies, it can be intimidating for those not immersed in the gym culture.

Simplifying the Strength Journey for You

You might be intrigued by the idea of strength training but overwhelmed by the complexity often associated with it. Here’s the good news: You don’t need an intricate plan. Two straightforward training sessions a week covering essential movements and muscle groups are the foundation. The best part? You have the flexibility to choose equipment that feels comfortable, whether it’s machines, dumbbells, resistance bands, or even just your body weight.

The secret lies in the effort you put in. You don’t need to worry about complicated percentages of your one-rep max. The key is to push yourself to the point of muscular fatigue during at least one set of each exercise. Forget the technicalities — focus on that internal sensation of your muscles getting a good workout.

Why Does Simplicity Matter for You?

Boosting Your Confidence: Starting with a simpler training program takes away the stress of figuring out complex routines. This allows you to channel your mental energy into what truly matters—giving your best effort. As you witness results, your confidence in your ability to follow through grows, making you more likely to stick with the program.
More Than Just Training: The beauty of simplicity in training is that it leaves you with mental energy to spare. You can use this reserve to focus on other aspects of your health, like nutrition and lifestyle adjustments. As you achieve success in your fitness routine, you’ll find yourself with the mental capacity to explore new ways to enhance your overall well-being.

Embarking on a strength-training journey doesn’t have to be daunting. It can be simple, enjoyable, and immensely rewarding. The goal is not perfection but progress, and the joy of feeling stronger with each session. Let’s redefine strength training together, making it accessible, effective, and, most importantly, tailored just for you.

References:

http://dx.doi.org/10.3390/ijerph191610002

http://dx.doi.org/10.1249/JSR.0b013e3181e7da73

Posted on: January 15, 2024December 3, 2023

Late Middle Age Fitness Dilemma: Is ‘Eat Less, Move More’ the Answer?

Imagine you’re an older adult who has been wrestling with weight issues for years, perhaps even decades. Now in your 50s or 60s, nearing retirement, you’re facing a critical juncture where, with each passing year, you’re witnessing the unwelcome transformation of muscle into fat. This increase in body fat raises the stakes for conditions like high blood pressure, cardiovascular diseases, and type 2 diabetes.

So, what’s the best strategy to reverse this trend? Over the years, you’ve heard three seemingly conflicting narratives on how to shed those extra pounds. The first preaches the mantra “eat less, move more,” emphasising the dual importance of calorie restriction and aerobic exercise. The second focuses on the kitchen, claiming that the path to a leaner body primarily involves strict dieting and a high-protein intake. The third story promotes “lifting weights to lose weight,” arguing that intense resistance training can rev up your metabolism and sculpt your physique.

In this journey towards optimal body composition in your late middle age, which of these stories holds the key?

A recent research review provides some clarity.

How the Study Worked

This review draws insights from 66 studies involving nearly 5,000 individuals aged between 55 and 70, all with a BMI ranging from 25 to 40. The interventions in these studies varied, lasting around 12 weeks on average, and were categorised into three groups: diet, exercise, and a combination of both.

What the Study Revealed

Body-Fat Percentage Results:

The most effective strategy? Calorie restriction with high protein plus any form of exercise, which reduced body-fat percentage by about four points on average.

Fat Mass Results:

For total fat loss, calorie restriction plus high protein led the way, cutting an average of 5.86 kg (13 pounds). Interestingly, calorie restriction plus resistance training achieved similar results.

Lean Body Mass (LBM):

The surprise here was that combined resistance and aerobic training resulted in the most significant gains in LBM, followed by aerobic training alone. Calorie restriction, on its own, led to small reductions in lean mass.

All Outcomes – The Overall Winner:

For overall improvements in body composition, the winning combination was calorie restriction plus resistance training.

Key Takeaways

Clearly, the magic lies in the combination of diet and exercise. Let’s revisit the three stories:

“Eat less, move more”: Calorie restriction paired with any exercise proved most effective for reducing body-fat percentage, especially with a high-protein diet.
“Abs are made in the kitchen”: Calorie restriction plus high protein excelled in pure fat loss and reducing body-fat percentage, waist circumference, and BMI. However, cutting calories without exercise resulted in a small muscle loss.
“Lift weights to lose weight”: As a standalone for fat loss, resistance training was modestly effective for older adults. But, when combined with a reduced-calorie diet, it emerged as a winner, showing excellent outcomes in fat mass reduction, body-fat percentage, BMI, and waist circumference.

In your journey to a healthier you, the evidence points towards a holistic approach—a balanced mix of dietary changes and exercise, with a special nod to the combination of calorie restriction and resistance training. It’s not just about losing fat; it’s about optimising your body composition for a healthier, more resilient future.

References:

http://dx.doi.org/10.1016/j.advnut.2023.04.001

psychiatrist.com/jcp/mean-difference-standardized-mean-difference-smd-and-their-use-in-meta-analysis

http://dx.doi.org/10.1111/obr.13428

Posted on: January 8, 2024December 3, 2023

Interested in Holistic Fitness? Here are Insights from 4 Key Studies

When it comes to strength training, we’ve delved into numerous aspects: from tailoring programs for seniors to debating the merits of lifting lighter weights. In this edition, we’re shifting focus to bring you insights from recent studies that individually might not stand out but collectively offer valuable guidance for your fitness journey.

Study #1: Your Personal Training Outcomes

A thorough analysis from McMaster University reveals a universal truth: every training program, no matter its specifics, achieves two common outcomes—increased muscle strength and size for you. While variables like loads, sets, and frequency matter, the key takeaway is finding your minimum effective dose. Tailor your workouts to align with your interests for sustained engagement and results.

Study #2: Your Lifting Speed Matters

Remember the slow-lifting craze? A recent meta-analysis on lifting speeds underscores the importance of your preferred tempo. Regardless of your age or gender, faster lifting consistently leads to superior strength gains for you. Choose your preferred lifting tempo within reason, and focus on other critical variables that drive your progress.

Study #3: Your Brain Power Linked to Leg Strength

As we age, physical and cognitive declines often go hand in hand. A study examining older adults found a strong correlation between leg strength and cognitive function. Surprisingly, muscle mass isn’t directly linked to cognitive performance, emphasising the unique benefits of focusing on your strength, especially as you age.

Study #4: Lifting for Your Academic Excellence

The most unexpected finding comes from research suggesting that resistance training in children and adolescents improves cognitive function, academic performance, and task focus. While the exact mechanisms aren’t fully understood, it’s proposed that the discipline and persistence cultivated in the gym might translate into improved self-regulation in academic settings.

In the dynamic world of resistance training, these studies offer practical insights. Tailor your approach to individual preferences, embrace the power of diverse training speeds, recognise the importance of strength in cognitive health, and consider the unexpected benefits of lifting for academic success. Remember, strengthening the body goes hand in hand with fortifying the mind, offering a holistic approach to well-being and performance.

References:

http://dx.doi.org/10.1136/bjsports-2023-106807

http://dx.doi.org/10.1519/JSC.0000000000004490

https://onlinelibrary.wiley.com/doi/10.1002/lim2.90

http://dx.doi.org/10.1007/s40279-023-01881-6

Posted on: December 11, 2023December 3, 2023

Unravelling the Impact of Menstrual Cycles on Recovery: A Closer Look

For individuals navigating the ebb and flow of menstrual cycles, the impact on daily life can be substantial. From bloating to mood swings, the menstrual cycle can dictate how we feel and, for some, how we train. But does syncing your workout routine with your menstrual cycle truly make a significant difference in performance and recovery? Let’s delve into a recent study published in the International Journal of Sports Physiology and Performance to unravel the insights.

Understanding the Menstrual Cycle Phases: Breaking it Down

Before we dive into the study, let’s have a quick refresher on the phases of the menstrual cycle. It spans from the period (early follicular phase) to preparation for ovulation (late follicular phase), ovulation (ovulatory phase), and finally, the luteal phase until the next period begins.

Now, let’s discuss the study’s approach. The focus was on 49 elite female athletes engaged in various sports, including cycling, running, and cross-country skiing. The objective was to assess their recovery and training readiness across different phases of the menstrual cycle

While the study observed a slightly higher resting heart rate in the mid-luteal phase, this variance was deemed insignificant for training or recovery. Perceived sleep quality dipped during this phase, suggesting athletes felt their sleep was worse. Physical readiness to train was lower in the ovulatory and mid-luteal phases. However, the researchers emphasised that these effects were minute and unlikely to substantially impact even elite athletes.

Key Takeaways: Navigating the Nuances

Minimal Impact on Training and Recovery: Scientific evidence, particularly from elite athletes, suggests that menstrual cycle phases may have minimal influence on training and recovery. It’s essential to recognise that these effects might differ for non-elite athletes.
Individualised Approach: While scientific data might not strongly support cycle-phase-specific training, individual preferences matter. If a person finds success in aligning workouts with the menstrual cycle, it’s a valid approach. The key is to tailor fitness routines based on what works.

In conclusion, understanding the menstrual cycle’s potential impact on training is one aspect, but personalisation remains crucial. Whether syncing workouts with cycles or maintaining a consistent routine, the focus should be on what best suits the individual, acknowledging that everyone responds uniquely to the influence of hormonal shifts. As you venture into your fitness regimen, recognise that every step and effort contributes to your well-being. Enjoy the process, acknowledge achievements, and take pride in your progress.

References:

https://journals.humankinetics.com/view/journals/ijspp/18/11/article-p1296.xml

Posted on: November 20, 2023October 4, 2023

Want a Healthier Heart? Ask: How Often Should I Move?

You’ve probably heard the phrase “Sitting is the new smoking” quite a bit. Although it might slightly sensationalise the issue, it holds some truth. In reality, any level of movement surpasses the absence of it, and, for most people, increasing their physical activity yields better results.

A recent study, conducted by scientists at Columbia University, unveiled an uncomplicated yet efficient approach to enhancing heart health: “exercise snacks.” These consist of brief bursts of physical activity, such as five minutes of walking every half hour. The researchers discovered that integrating these “exercise snacks” into your daily routine can substantially reduce the risk of heart disease and other chronic ailments.

But before you assume it’s a miraculous solution, let’s delve into the study’s intricacies to better comprehend the researchers’ findings.

Background

Our contemporary sedentary lifestyles, characterised by prolonged hours at desks or in front of screens, have been correlated with cardiovascular diseases and elevated mortality rates. Although studies have underscored the advantages of taking breaks from sitting, the precise frequency and duration of these breaks remain ambiguous.

The World Health Organization’s 2020 Physical Activity Guidelines acknowledged the need to clarify this matter to facilitate the inclusion of more physical activity into people’s everyday lives. Columbia University’s researchers embarked on this mission.

The Study

The study encompassed eleven adults aged 45 and older, mandated to spend eight hours seated in ergonomic chairs over five separate days. Consequently, they were only permitted to stand up for bathroom breaks or scheduled “exercise snacks.”

Throughout the study, participants underwent various conditions, randomly allocated, with a minimum of four days between each:

- Continuous sitting (the control group)
- Light-intensity walking every 30 minutes for 1 minute.
- Light-intensity walking every 30 minutes for 5 minutes
- Light-intensity walking every 60 minutes for 1 minute
- Light-intensity walking every 60 minutes for 5 minutes

The walking sessions transpired on a treadmill, set to a leisurely pace of 2.0 mph, equivalent to a very slow stroll. The researchers gauged vital cardiovascular health indicators, encompassing blood sugar and blood pressure, fatigue, mood, and cognitive performance.

Study Findings

In comparison to continuous sitting for eight hours, blood sugar levels substantially decreased when participants engaged in the “every 30 minutes for 5 minutes” exercise snack. Intriguingly, none of the other exercise patterns resulted in a significant reduction in blood sugar.

Regarding blood pressure, all forms of exercise snacks led to a statistically significant drop in systolic measurements compared to uninterrupted sitting. The most pronounced reductions in systolic blood pressure were evident in the “every 60 minutes for 1 minute” exercise snack (-5.2 mmHg) and the “every 30 minutes for 5 minutes” exercise snack (-4.3 mmHg).

Fatigue levels diminished with all exercise snacks, except for the “every 60 minutes for 1 minute” break. The most considerable reductions in fatigue were reported after the “every 30 minutes for 5 minutes” and “every 60 minutes for 5 minutes” exercise snacks.

In summary, introducing a 5-minute walking break every 30 minutes appeared to be the most effective in enhancing various health markers. Nonetheless, it is crucial to acknowledge that this study featured a limited sample size; thus, its findings offer valuable insights but remain inconclusive.

Key Takeaways:

Blood Pressure Benefits: The study’s outcomes imply that these exercise snacks could substantially influence blood pressure. This holds significance as aerobic exercise is frequently recommended as an initial hypertension treatment.
Prioritise Movement: Importantly, any form of movement surpasses prolonged sitting. Many individuals may underestimate the extent of their daily sedentary routines. Therefore, we recommend tracking activity levels for a week, either manually or with a fitness tracker, to heighten awareness and stimulate increased activity.

In summary, integrating short, regular bursts of movement into your daily schedule can be a pragmatic and effective approach to enhancing heart health and overall well-being. Remember, progress matters more than perfection.

References:

http://dx.doi.org/10.1249/MSS.0000000000003109

http://dx.doi.org/10.1136/bjsports-2020-102955