1) Begin the
day by
walking energetically over the three levels of our house and down and up
the stairs.
2) Bend and
extend hands, arms, shoulders, and knees.
3) Balance on
one leg and then the other--and walk back & forth across the room heel-to-toe.
4) Resistance
bands with moderate resistance: Biceps curl, triceps extension, shoulder press, chest press, and standing row.
5) March in
place: 50 raising arms to shoulders and 50 overhead--fast.
Photos by Laszlo
Study Details
Sitting is the new
smoking.
The simplest and
easiest to understand summary of the new study is in the February
2024 issue of Tufts Health & Nutrition Letter, where I
found the new research on lowering the risk of sedentary
living.
The researchers
pooled data from four different studies covering nearly 12,000
participants ages 50 and older who wore monitors to track activity.
As expected, higher
sedentary time was associated with higher mortality risk.
Surprisingly,
accumulating only 22 minutes of moderate to vigorous physical
activity a day was all it took to wipe out the association, even
in the most sedentary participants.
This could be
jogging in place or brisk walking. Energetic walking up stairs or a
hill, gardening, cleaning, pushing a stroller, and playing with
children or other very doable ways to get your heart
rate up.
For more details
you can access the study online:
http://press.psprings.co.uk/bjsm/october/bjsm106568.pdf
The bottom line is
that any activity that you enjoy will counter the negative effects
of too much sitting.
Morning Motion and
walking in the park does
it for me.
Our friend Dan Keating walks around in his basement
reading a book or dictating and charges up the stairs in the law school
where he teaches. He also uses an Airdyne and probably more we don't know
about.
A doctor friend in
our neighborhood rides a bike and plays Ping Pong.
How are you going
to get moving and overcome the negative effects of sedentary living?
If you are not already moving, now is a good time to start. Any
vigorous physical activity you enjoy will work.
What's more, we have
a surprise for women.
Women Benefit
More
A new study
suggests that Carol can get the same benefit with half the
exercise.
No one could persuade her to cut back on her daily
walks and regular strength training, but women should
know that they benefit more from exercise than men.
A study just
published in the Journal of the American College of Cardiology found
that women get more "survival benefit" from each minute of moderate to vigorous
activity than men.
Dr. Martha Gulate,
co-lead author of the study, said: "It's an incentivizing notion
that we hope women will take to heart."
For more details
you can read the entire study online:
https://www.jacc.org/doi/epdf/10.1016/j.jacc.2023.12.019
March 1, 2024
Comment
on this article: FEEDBACK
Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236
or
street address: 528 Chama, N.E., Albuquerque, New Mexico 87108,
Phone (505)
266-5858 , e-mail: cncbass@aol.com ,
Office hours: Monday-Friday, 8-5, Mountain time
Home | Products Index
|
Ripped Bks | Lean Adv. Bks
| Lean For Life | Recommended
Bks | |Consultations |
Tapes
| To Order | Feedback]
Copyright ©
2024 Clarence and Carol Bass. All rights reserved.
