Tag: Aerobic exercise

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Featured Healthy Tips

Beetroot Juice Gives Stamina a Boost


Drinking beetroot juice boosts your stamina, concludes a new study, which adds that the magical drink can help you exercise for up to 16 percent longer.

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The University of Exeter led-study has for the first time shown how the nitrate contained in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring.

The study reveals that drinking beetroot juice reduces oxygen uptake to an extent that cannot be achieved by any other known means, including training.

To reach the conclusion, research team conducted their study with eight men aged between 19 and 38. They were given 500ml per day of organic beetroot juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike. On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.

After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo. This would translate into an approximate 2 percent reduction in the time taken to cover a set distance. The group that had consumed the beetroot juice also had lower resting blood pressure.

The researchers are not yet sure of the exact mechanism that causes the nitrate in the beetroot juice to boost stamina. However, they suspect it could be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of exercise.

Source :The research has been published in the Journal of Applied Physiology.

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Health & Fitness

Memory Loss Can be Reversed — Just Do THIS

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Moderate physical activity performed in midlife or later appears to be associated with a reduced risk of mild cognitive impairment — and a six-month high-intensity aerobic exercise program can improve cognitive function in individuals who already have the condition.
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Each year, 10 percent to 15 percent of individuals with mild cognitive impairment will develop dementia, as compared with 1 percent to 2 percent of the general population.

Physical exercise may protect against mild cognitive impairment by means of the production of nerve-protecting compounds, greater blood flow to the brain, improved development and survival of neurons and the decreased risk of heart and blood vessel diseases.

Rources:
Eurekalert January 11, 2010
Archives of Neurology January 2010;67(1):71-9
Archives of Neurology January 2010;67(1):80-6

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News on Health & Science

KLRI Recommends Exercise to Boost Muscle and Joint Health

A new report from Kronos Longevity Research Institute (KLRI), which suggests diet and exercise are better than testosterone therapy for older men, also includes exercise recommendations designed to promote joint and muscle health.

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Based on the review of available research, the scientists say natural approaches like physical activity and five or more servings of fruits and vegetables a day may reduce mortality rates and lower the risk of cardiovascular disease among seniors by up to 35 percent.

KLRI also points to the need to prevent sarcopenia, a gradual loss of skeletal muscle that begins at age 25-30 and accelerates after 50.

The institute therefore recommends aerobic exercise and resistance training through lifting weights during two to three 30-minute sessions per week. Seniors should use a combination of circuit weight machines and free weights, increasing the speed at which the weight is lifted.

Performing the lifting part of the exercise as fast as possible and then lowering the weight with control, will improve muscle power, endurance and balance, it says. Resistance training will also strengthen the muscles around the joints, reducing the risk of injuries like joint sprains and osteoarthritis of the knees.

Health practitioners have moreover recommended protein nutritional supplements and the alkaline diet for those who wish to boost their muscle and bone health.

Source: Better Health Research. Nov.5.’09

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Health Alert

Listen to Your Body

Neanderthal cave men and women had tremendous physical prowess. They excelled in all kinds of physical activities. We, on the other hand, do not do everything — we are selective and specialise. We choose and pick our jobs, and this means we repeat some tasks, day after day. As a result, certain muscles and joints in our bodies get overused, while others atrophy from disuse. This has resulted in a spate of new diseases and diagnoses, namely, repetitive stress injuries or RSIs.


RSIs are a common affair in the computer era. Be it a student or senior citizen, computers have infiltrated everyone’s lives. People who had perhaps never imagined that they would need a computer — including housewives, schoolteachers, clerks, typists and salespersons in shops — are now forced to rely on the new technology. Everyone is busy using computers for work, browsing the Internet or playing games, or using the tiny keyboard on a mobile phone for repeated text messaging. These persistent rapid movements do not give the joints and muscles sufficient time to recover, resulting in inflammation, swelling and eventual damage. In children and teenagers, the growing ends of the bones are particularly susceptible.

Early signs of injury are stiffness of the neck, tingling, numbness or pain radiating to the arms, and feelings of weakness or fatigue. The fingers and arm joints may start to “trigger”. They get fixed painfully in a bent position and then get released with a painful internal pop.

Long hours in front of the computer take a toll on the eyes as well. Eyestrain can cause headaches, neck pain and transient blurring of vision.

An unfit workforce naturally means loss of man hours. A new science has thus evolved to tackle this problem. It is called ergonomics or the scientific study of people and their working conditions, especially to improve effectiveness. An ergonomically designed workplace goes a long way in reducing RSIs.

The seating arrangement is important while using a computer. Since people vary in height, the entire workforce cannot use similar chairs. A one-size-fits-all policy cannot be followed unless the height is adjustable. Chairs should also have a contoured back support. The feet should reach the floor comfortably. To check if the height of a chair is correct, place a pencil on the legs while sitting. It should slide towards the body, not away from it.

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PROPER SEATING ARRANGEMENT WHILE WORKING  ON COMPUTER

The monitor should be placed at eye level, directly in front (not to a side), at an arm’s length from the eyes. If reading at this distance is a problem, increase the font size. The keyboard needs to be placed directly in front of the monitor. If it is angulated to a side, the eyes have to keep adjusting for different distances. Elbows should be placed close to the side of the body to prevent the wrists from bending. The fingers and wrists should remain at a 90-degree angle to the upper part of the arm.

Even if your work is hectic and engrossing, you should walk around or at least stretch your arms and legs every half an hour. If your work requires long hours on the computer, do static, seated exercises (you can get the information on the Internet).

To make it easier on the eyes, the lighting in the room should be soft, from the side and not directly overhead or from the back. You should also take eye breaks from time to time. Focus on a finger held a few inches in front of the face and then on something far in the distance and then back to the finger. Take eye breaks throughout the day. Consciously blink, as prolonged computer use can result in infrequent blinking and dry eyes.

Sports activities can also cause RSIs. If you walk or jog for an hour every day, you need to prevent RSIs to your lower limbs. Warm ups and cool downs taught in school are excellent. Unfortunately, these stretches are often forgotten or done half-heartedly as they seem unnecessary and time-consuming. They are vital to condition and prepare the muscles for exercise and for adequate recovery. To prevent repetitive injuries, it is also important at any age to try and vary the daily exercise. Alternate walking or running with bicycling or swimming so that different groups of muscles are used.

While exercising, wear appropriate footwear. Walking and jogging require running shoes or cross trainers, not Hawaii chappals or rubber sandals. Children require footwear suitable to the sport they are playing. Inexpensive, stiff plastic shoes or playing football barefoot can result in an injury.

Listen to your body and seek prompt medical advice for any discomfort during work, sports or leisure activities. Don’t concentrate on work alone. Incorporate aerobic exercises and stretches into your lifestyle. The benefits of regular exercise are immeasurable. Immunity and resistance to disease increase and the improvement in overall flexibility and strength can help prevent crippling RSIs.

Source: The Telegraph (kolkata, India)

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Health Quaries

Some Health Quaries & Answers


Q: My baby is six months old and sleeps for eight hours in the night. I do not know if I am supposed to wake her up and feed her. She is breast fed

A: Consider yourself lucky if your baby has adjusted so quickly to night and day. Breast-feeding should be on demand (by the baby). If she sleeps all night, let her do so. However, if she stops feeding even during the day, and is inactive or lethargic, you need to show her to a paediatrician.

Hygiene products
Q: Are sanitary pads dangerous? Do tampons cause cance

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A: Sanitary pads are actually more hygienic than cloth as they are disposed of after use. They are not dangerous and do not impact body functions in any way. Tampons, which are inserted into the vagina, are preferred by many women as they are not bulky or messy. They should, however, be changed every four hours. If left for a longer period, bacteria belonging to the streptococci and staphylococci families can cause infection and release toxins. This can cause a fatal illness called toxic shock syndrome. Neither product has been associated with an increased incidence of cancer.

Unruly teen
Q: I have a teenage son who is very disobedient. Recently, he stopped attending classes. Subsequently, he was asked to leave school. He is also very suspicious and abusive towards his mother. I scolded him several times and even beat him on a couple of occasions. He reacted by attacking me with a stick. Is black magic the reason for such behaviour?


A: It is better to look for a rational explanation than blame witchcraft or black magic. Your son is either a recalcitrant teenager or may be suffering from a psychiatric ailment. He needs professional evaluation, medication and counselling. With consolidated multi-faceted modern-day therapy, both problems can be tackled. He will probably do very well and be able to re-integrate into society.

Irregular periods
Q: I am 21 years old and have irregular periods, which occur once in 40-50 days. Is that dangerous? Can I make my periods regular?

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A: Cycles are very individual, and can occur once in 24-60 days and you can still be normal. Keep a diary and track your periods. Check if they occur “regularly” at some odd interval like 33 or 52 days. They may seem irregular when in fact they are not. In that case, you need not worry. Ovulation occurs 14 days before the next period, so it is the first part of your cycle that is prolonged. You may be functioning normally but with a longer cycle. After maintaining records for six months, if you find that you still have irregular periods, consult a gynecologist. An ultrasound scan and a few blood tests to evaluate hormone levels are usually all that is necessary. If any abnormality is found, it can be usually be corrected with medication while you are still young.

Broken bones
Q: My son has osteogenesis imperfecta and his bones break frequently. He has had several surgeries, and his legs are now deformed. He has also not gained enough height. I have decided that natural therapy is best as it does not involve intervention, and have put him on calcium supplements alone. Will this work?


A: Osteogenesis imperfecta is due to a genetic defect as a result of which bone collagen — or the building blocks of which bones are made — are ill formed and inadequate. The condition is not due to a deficiency of calcium. To manage it well, the individual deformities should be minimised and functional ability maximised at home and in the community.

Physiotherapy and functional aids like braces are useful to maintain mobility. Fractures and deformities, unfortunately, will occur and require surgical correction. Medications called biphosphates and calcitonin can be used to strengthen the bones. You need to follow the advice of your orthopaedic surgeon.

Adolescent exercise
Q: I am 15 and my height is 5 feet 4 inches. I exercise regularly in the gym and have developed arm muscles and a six-pack abdomen. But I am afraid I will remain short.


A: Your lifestyle is commendable, considering the epidemic of adolescent obesity. Even 10 years ago, children and teenagers were not encouraged to do weight training. That’s because the ends of their growing bones are not yet fused, and any injury might prove costly. And gyms were not geared for teenagers. Supervision or training by qualified personnel was rare and there were no light weights. Now, however, the scenario is changing. Teenagers are advised to combine running, jogging, swimming and other forms of aerobic exercise with mild, supervised strength training. They should, however, avoid competitive weight lifting, power lifting, body building and maximal lifts until they reach physical and skeletal maturity (that is, at around 21 years). They can follow a general strengthening programme which should address all major muscle groups and exercise through the complete range of motion.

Source: The Telegraph (Kolkata, India)

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