by admin | May 20, 2024 | diet and nutrition, health, health & fitness, health and exercise, running and fitness
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READ MORE: Experts reveal
If you TRULY require taking 10,000 steps each day
Achieving a minimum of 10,000 steps daily has commonly been regarded as the benchmark for physical activity.
A study indicates that concentrating on the duration of your exercise might be equally effective as counting the number of steps you take.
weight loss
, increased lifespan and a lower chance of developing heart diseases.
Scientists from Brigham and Women’s Hospital in Boston examined four years of data covering approximately 15,000 women who were more than 62 years old.
Every participant utilized a fitness tracker for monitoring their activity levels and completed annual health questionnaires each year.
The group discovered that individuals performing between 8,000 and 8,500 steps each day decreased their likelihood of developing heart disease by 40%, as opposed to those taking roughly 3,000 steps daily.
Moreover, they discovered that the same level of risk reduction applied to individuals who exercised for 75 minutes daily, indicating that tracking steps might not be necessary.
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This study is among multiple recent publications to
debunk the 10,000-step rule
, according to some experts, there isn’t a single ‘magical’ figure when it comes to exercise routines.
Dr. Rikuta Hamaya, who led the study and works as a researcher at the Division of Preventative Medicine at Brigham and Women’s Hospital, stated: “For many people, particularly those who are younger, exercises such as playing tennis, football, taking walks, or going jogging can often be monitored through step counts.”
Nevertheless, for some individuals, it might include activities like cycling or swimming, where tracking the length of workouts is more straightforward. This underscores the importance of having varied options within physical activity recommendations to help people achieve their objectives.
GOT A HEALTH-RELATED STORY?
‘Movement looks different for everyone and nearly all forms of movement are beneficial to our health.’
The group enrolled 14,399 women above the age of 62 who were deemed healthy, indicating that they had neither heart disease nor cancer. On average, the participants’ age was 72 years old.
From 2011 to 2015, every woman was instructed to keep a fitness tracker attached to her waist continuously, even when sleeping or taking showers.
Every year, the researchers distributed surveys covering aspects such as health practices including smoking and alcohol consumption, along with measurements of height and weight, details about menopause status, and records of both individual and familial medical backgrounds.
These were utilized to assess the participants’ likelihood of developing heart disease and facing mortality.
The team continued following up with the women throughout 2022.
Typically, participants were active for about 62 minutes each week through moderate-to-vigorous exercises and accumulated around 5,183 steps daily. As of 2022, nine percent of them had passed away and four percent were diagnosed with heart disease.
The women were grouped into percentile categories according to the total minutes they spent exercising or the count of their daily steps.
The research revealed that individuals who exercised for approximately 200 minutes per week or managed around 8,000 to 8,500 steps daily had a reduction in their risk of developing heart disease and dying by as much as 40% when contrasted with people in the bottom tier (who only got nine to twelve minutes of exercise or accumulated roughly 2,800 to 3,000 steps).
The research indicates that patients have the option to select either a step-based approach or a timed-goal strategy to reduce their chances of mortality or cardiovascular disorders, as stated by the researchers.
These findings bolster the argument for incorporating both time-dependent and steps-focused criteria into upcoming physical activity recommendations, providing people with the option to select and monitor their favored measure of engagement.
Therefore, healthcare providers might advise women aged 60 or above to utilize either time-based or step-based objectives, based on their individual preferences, for tracking their physical activity levels.
The study had multiple constraints, primarily due to the majority of participants being white females from higher economic backgrounds. Furthermore, since the research was observational, these findings lack confirmation.
The research was released on Monday in
JAMA Internal Medicine
.
Read more
by admin | May 3, 2024 | health and exercise, mental health, resilience building, self improvement, wellness
Each person encounters unforeseen challenges. With the crucial soft skill of resilience, you have the ability to recover and gain insights from these difficulties.
The
more mentally resilient you are
, the more quickly you can recover from challenges or persist in the face of them, according to Wharton psychologist Adam Grant. The trait helps you
take smarter risks
, beat burnout at work and
live a happier life
. Without it, you can more easily get
stuck on your problems
and fall into a negative mental state.
Developing resilience requires time, however, discovering methods to promote well-being, positive thinking, and relationships with others can aid in enhancing your adaptability and mental flexibility, as stated by the source.
American Psychological Association
.
According to experts, here are three practices that can aid in developing strong resilience:
Tend and befriend
When you usually deal with stress by avoiding it or withdrawing,
you’re not alone
However, resilience involves navigating life’s challenges and gaining insights from them, and building social relationships can be beneficial.
“As we all are aware of the fight-or-flight response — the stress reaction that kicks in when we face a perceived danger,” notes executive coach and author Jason Shen
wrote for SANGGRALOKAMake It
In March. However, social scientists have discovered another significant stress reaction known as ‘tend-and-befriend.’ This mechanism entails reaching out to others when confronted with challenging circumstances.
Shen suggests engaging in these activities to foster this behavior:
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Set up chat sessions with buddies or relatives to talk about the challenging circumstances, or just to lift your spirits.
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Participate in a support group where you can delve into your issues with others who may be going through comparable situations.
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Hug someone. This act increases “feel-good” substances such as oxytocin and endorphins, helping to soothe you when facing stress.
Take a digital break
Material shared on platforms like TikTok, Instagram, and Facebook can serve as an enjoyable diversion. However, it might also lead to
mental health-related challenges
such as anxiety, depression, poor self-worth, and heightened feelings of solitude or loneliness.
To develop resilience, periodically take a break from technology, advises University of Pennsylvania humanities professor Justin McDaniel — also recognized as the educator who specializes in this area.
Penn’s “monk class.”
McDaniel lived as a monk for nearly a year and discovered that reducing digital consumption allows you to clear your mind and be more present for significant face-to-face interactions—both of which can boost your ability to bounce back from challenges.
I consistently share with my students that many aspects of life hinge on enduring thirty seconds of unease.
McDaniel told Make It
Last year. “Imagine being in an elevator or boarding the subway with another person without instantly taking out your phone?”
Help other people
Performing acts of service for others, such as volunteering, may aid in building your mental toughness and discovering a sense of community, according to the Mayo Clinic.
a blog post
last year.
Looking back at the experience later can reveal the influence of your efforts and assist in keeping up your motivation, as per Grant. He suggests a straightforward approach: Maintain a record of the assistance you’ve provided to others.
After carrying out a study involving two employee groups, Grant discovered that the journaling method was quite effective. In this study, one group focused on writing down things they were thankful for daily, whereas the other concentrated on documenting three instances where they assisted someone else each day.
Cultivating gratitude enhanced people’s happiness levels. It also increased their job satisfaction significantly. However, it did not influence their ability to bounce back from challenges,
Grant told Make It
In 2017, “The real driver of resilience came from concentrating on what we gave to others instead of what we received from them.”
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