The post Tips From the Experts for How to Stay Physically Active During the Winter appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>She acknowledges that there is a common myth about winter training relating to a decrease in motivation. “In cold weather, it is indeed harder to decide to leave the house,” Bakhturina says. To combat this challenge, she suggests updating one’s sports equipment to make outdoor activities more enjoyable. “Clothing for winter sports outdoors should be comfortable, warm enough, but not too warm. It should not restrict movements. It is important that the head is always covered. Pay attention to footwear. It is better to use special winter sneakers so that they are warm and non-slip,” she emphasizes.
If weather conditions are too harsh, Bakhturina advises performing planned workouts at home. “If the weather outside is really too bad, perform the planned workout at home. Let it be a simplified version, but any activity is better than its absence. If in winter there is a feeling of losing all motivation, try a new direction in sports.” She also recommends abandoning winter stereotypes in nutrition and emphasizes the importance of a healthy diet rich in vegetables, healthy fats, and high-quality proteins throughout the year.
Food rich in fresh fruits, vegetables, whole grains, and lean protein reduces stress and improves kidney function. Staying hydrated is also crucial during winter. Thirst decreases by up to 40% in cold weather. It is recommended to drink eight to 10 glasses of water daily to maintain metabolism, remove toxic substances, and prevent kidney stones.
Steve Brace, Race Director at Run 4 Wales and a double Olympic marathoner, shared his top tips on staying motivated and active during the Christmas season, according to Wales 24/7. He advises moving with others to stay motivated: “If you plan to run with a friend, you’re far less likely to want to cancel and let them down.” Brace suggests combining tasks with physical activity, such as running to the shops or creating a route that takes you around the best Christmas lights. Participating in Christmas-themed events like the Santa and Reindeer Runs can also make exercise fun and festive.
For those struggling to maintain fitness routines during the holidays, Brace emphasizes being kind to oneself. “Christmas is a busy time of year, so if your routine goes out the window, don’t beat yourself up,” he advises. Treating oneself to something new can make activities more exciting, and looking forward to a reward after exercising, like a mince pie or hot chocolate, can provide additional motivation.
Alex Bruno, a junior business major and forward for the University of Dallas Men’s Basketball team, offers practical advice for staying consistent over the winter break. His first tip is, “find a type of workout you enjoy.” Bruno also cautions against overexertion during this period. “Don’t overdo it. No one wants to get hurt over Christmas break,” he says.
For people whose mood is affected by changing weather, the endorphins produced by exercise can help prevent negative thoughts associated with cold and cough.
Bringing a workout routine indoors is simpler than one might think. Everyone can find a small space for a daily workout without spending a lot of money or rearranging the home. It’s easy to carve out an hour to sweat or start with just five minutes of movement a day, fitting in activity while the coffee is brewing or during a work call.
Having a health-conscious friend can inspire or hold one accountable for maintaining health. With the right support, individuals can discover ways to stay motivated and active in the long term. Many people have made significant strides in their fitness journey by having a training partner or group to encourage and push them.
The post Tips From the Experts for How to Stay Physically Active During the Winter appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The post Physical Activity Could Add Up to Eleven Years to Life Expectancy For Americans Over 40 appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The study analyzed data from the National Health and Nutritional Examination Survey (NHANES) and U.S. Census Bureau population data from 2019, focusing on the physical activity levels of Americans aged 40 and older. Participants wore activity monitors for at least four days during the study period, providing solid evidence on how movement impacts longevity, particularly in adults over 40 years old, according to Women’s Health. The research team divided participants into four groups based on activity levels and predicted life expectancy for each group using a multipart analysis of existing data.
Using accelerometry, a technique that measures and analyzes changes in body speed to quantify physical activity and sleep patterns, the study provided an accurate picture of Americans’ physical activity levels. This method allowed the researchers to avoid relying solely on self-reported survey responses, which can be less reliable.
The findings revealed a significant difference in life expectancy between the most active and least active individuals. The most active quarter had a 73 percent lower risk of death than their least active counterparts, highlighting significant health gains for the least active cohort. If the least active Americans over 40 years old changed their lifestyle to match the most active 25 percent, it could mean an increase of eleven additional years in life expectancy.
Professor Lennert Veerman, the lead researcher, emphasized the profound benefits of increased physical activity. “If we could increase investment in promoting physical activity and creating living environments that promote it, such as neighborhoods where one can walk or bike and convenient and accessible public transport systems, we could not only increase longevity but also reduce the pressure on our health systems and the environment,” he stated, as cited by SciTechDaily.
The study found that the most active participants engaged in the equivalent of walking about 160 minutes a day at a normal speed of 4.8 km/h (about 3 miles per hour). This level of activity places them in the top 25 percent of physical activity levels. In contrast, the least active group averaged about 49 minutes of walking per day. The researchers noted that even modest increases in daily movement could lead to significant life-extension benefits for those in the lowest activity quartile.
“For the least active quartile, a single one-hour walk could potentially yield about six additional hours of life, as the greatest gain in lifetime per hour of walking was seen for individuals in the lowest activity quartile,” the study reported, as mentioned by SciTechDaily. Dr. Veerman added, “If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful,” according to The Mirror.
Health experts agree on the importance of incorporating more physical activity into daily routines. Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute, says that staying active is important for longevity. “The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of non-communicable diseases and premature death,” he stated, as reported by Women’s Health. Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center, remarked, “Exercise is the closest thing we have to a miracle drug,” according to Women’s Health. He added, “Even a 10-minute burst can yield great results.”
The study suggests that increasing physical activity not only improves general health but could also add more healthy years, potentially extending life by five to ten years, especially for those over 40 who increase their activity to the top 25 percent. Dr. Veerman emphasized that physical activity has been vastly underestimated in its capacity to improve health outcomes and is “extremely powerful,” according to SciTechDaily.
Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School, commented on the personal nature of longevity. “Longevity is personal,” he stated, as reported by Women’s Health. He added that the study “re-enforces the idea that more physical activity is better for folks.”
The researchers suggest that national physical activity guidelines may need to be revisited using these methods. Improving physical activity levels across the population could contribute to increased longevity and better overall health outcomes. Dr. Veerman suggested that even modest increases in movement could lead to significant life-extension benefits. “This is not an unreasonable prospect, as 25 percent of the population is already doing it. It can be any type of exercise but would roughly be the equivalent of just under three hours of walking per day,” he said, according to The Mirror.
These findings highlight the critical importance of physical activity for extending life expectancy. By aiming to match the activity levels of the most active 25 percent, individuals over 40 could potentially add over five years to their lives. The study underscores the need for public health policies and personal lifestyle changes that promote increased physical activity to improve longevity and overall health.
The post Physical Activity Could Add Up to Eleven Years to Life Expectancy For Americans Over 40 appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The post How to Stay Active While on Vacation appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>You’d be surprised at how much walking you do while at the airport and you can get even more exercise by walking instead of using the moving sidewalks or taking the stairs instead of the elevator. When you get to your final destination, if possible, try walking to places instead of taking cabs. You’ll save money and get your exercise in without even noticing.
If you’re road-tripping, set aside some time to stretch out your feet and give yourself a much-needed break. Get out of the car and take a walk around.
You don’t need the gym to get a good workout in. Instead do some bodyweight exercises, yoga, or throw on a workout video. Some hotels have room-based workout tools like stretch bands, mats, and exercise balls, so check with the front desk.
Most hotels have a small fitness center or pool, so use it if it’s available. Wake up early and get your morning exercise in so you can enjoy the rest of your day.
Get the local experience by attending a fitness class in the place you’re visiting. You’ll get to see what fitness trends are popular, experience new styles, and meet new people.
The post How to Stay Active While on Vacation appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The post Tips From the Experts for How to Stay Physically Active During the Winter appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>She acknowledges that there is a common myth about winter training relating to a decrease in motivation. “In cold weather, it is indeed harder to decide to leave the house,” Bakhturina says. To combat this challenge, she suggests updating one’s sports equipment to make outdoor activities more enjoyable. “Clothing for winter sports outdoors should be comfortable, warm enough, but not too warm. It should not restrict movements. It is important that the head is always covered. Pay attention to footwear. It is better to use special winter sneakers so that they are warm and non-slip,” she emphasizes.
If weather conditions are too harsh, Bakhturina advises performing planned workouts at home. “If the weather outside is really too bad, perform the planned workout at home. Let it be a simplified version, but any activity is better than its absence. If in winter there is a feeling of losing all motivation, try a new direction in sports.” She also recommends abandoning winter stereotypes in nutrition and emphasizes the importance of a healthy diet rich in vegetables, healthy fats, and high-quality proteins throughout the year.
Food rich in fresh fruits, vegetables, whole grains, and lean protein reduces stress and improves kidney function. Staying hydrated is also crucial during winter. Thirst decreases by up to 40% in cold weather. It is recommended to drink eight to 10 glasses of water daily to maintain metabolism, remove toxic substances, and prevent kidney stones.
Steve Brace, Race Director at Run 4 Wales and a double Olympic marathoner, shared his top tips on staying motivated and active during the Christmas season, according to Wales 24/7. He advises moving with others to stay motivated: “If you plan to run with a friend, you’re far less likely to want to cancel and let them down.” Brace suggests combining tasks with physical activity, such as running to the shops or creating a route that takes you around the best Christmas lights. Participating in Christmas-themed events like the Santa and Reindeer Runs can also make exercise fun and festive.
For those struggling to maintain fitness routines during the holidays, Brace emphasizes being kind to oneself. “Christmas is a busy time of year, so if your routine goes out the window, don’t beat yourself up,” he advises. Treating oneself to something new can make activities more exciting, and looking forward to a reward after exercising, like a mince pie or hot chocolate, can provide additional motivation.
Alex Bruno, a junior business major and forward for the University of Dallas Men’s Basketball team, offers practical advice for staying consistent over the winter break. His first tip is, “find a type of workout you enjoy.” Bruno also cautions against overexertion during this period. “Don’t overdo it. No one wants to get hurt over Christmas break,” he says.
For people whose mood is affected by changing weather, the endorphins produced by exercise can help prevent negative thoughts associated with cold and cough.
Bringing a workout routine indoors is simpler than one might think. Everyone can find a small space for a daily workout without spending a lot of money or rearranging the home. It’s easy to carve out an hour to sweat or start with just five minutes of movement a day, fitting in activity while the coffee is brewing or during a work call.
Having a health-conscious friend can inspire or hold one accountable for maintaining health. With the right support, individuals can discover ways to stay motivated and active in the long term. Many people have made significant strides in their fitness journey by having a training partner or group to encourage and push them.
The post Tips From the Experts for How to Stay Physically Active During the Winter appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The post Physical Activity Could Add Up to Eleven Years to Life Expectancy For Americans Over 40 appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The study analyzed data from the National Health and Nutritional Examination Survey (NHANES) and U.S. Census Bureau population data from 2019, focusing on the physical activity levels of Americans aged 40 and older. Participants wore activity monitors for at least four days during the study period, providing solid evidence on how movement impacts longevity, particularly in adults over 40 years old, according to Women’s Health. The research team divided participants into four groups based on activity levels and predicted life expectancy for each group using a multipart analysis of existing data.
Using accelerometry, a technique that measures and analyzes changes in body speed to quantify physical activity and sleep patterns, the study provided an accurate picture of Americans’ physical activity levels. This method allowed the researchers to avoid relying solely on self-reported survey responses, which can be less reliable.
The findings revealed a significant difference in life expectancy between the most active and least active individuals. The most active quarter had a 73 percent lower risk of death than their least active counterparts, highlighting significant health gains for the least active cohort. If the least active Americans over 40 years old changed their lifestyle to match the most active 25 percent, it could mean an increase of eleven additional years in life expectancy.
Professor Lennert Veerman, the lead researcher, emphasized the profound benefits of increased physical activity. “If we could increase investment in promoting physical activity and creating living environments that promote it, such as neighborhoods where one can walk or bike and convenient and accessible public transport systems, we could not only increase longevity but also reduce the pressure on our health systems and the environment,” he stated, as cited by SciTechDaily.
The study found that the most active participants engaged in the equivalent of walking about 160 minutes a day at a normal speed of 4.8 km/h (about 3 miles per hour). This level of activity places them in the top 25 percent of physical activity levels. In contrast, the least active group averaged about 49 minutes of walking per day. The researchers noted that even modest increases in daily movement could lead to significant life-extension benefits for those in the lowest activity quartile.
“For the least active quartile, a single one-hour walk could potentially yield about six additional hours of life, as the greatest gain in lifetime per hour of walking was seen for individuals in the lowest activity quartile,” the study reported, as mentioned by SciTechDaily. Dr. Veerman added, “If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful,” according to The Mirror.
Health experts agree on the importance of incorporating more physical activity into daily routines. Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute, says that staying active is important for longevity. “The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of non-communicable diseases and premature death,” he stated, as reported by Women’s Health. Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center, remarked, “Exercise is the closest thing we have to a miracle drug,” according to Women’s Health. He added, “Even a 10-minute burst can yield great results.”
The study suggests that increasing physical activity not only improves general health but could also add more healthy years, potentially extending life by five to ten years, especially for those over 40 who increase their activity to the top 25 percent. Dr. Veerman emphasized that physical activity has been vastly underestimated in its capacity to improve health outcomes and is “extremely powerful,” according to SciTechDaily.
Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School, commented on the personal nature of longevity. “Longevity is personal,” he stated, as reported by Women’s Health. He added that the study “re-enforces the idea that more physical activity is better for folks.”
The researchers suggest that national physical activity guidelines may need to be revisited using these methods. Improving physical activity levels across the population could contribute to increased longevity and better overall health outcomes. Dr. Veerman suggested that even modest increases in movement could lead to significant life-extension benefits. “This is not an unreasonable prospect, as 25 percent of the population is already doing it. It can be any type of exercise but would roughly be the equivalent of just under three hours of walking per day,” he said, according to The Mirror.
These findings highlight the critical importance of physical activity for extending life expectancy. By aiming to match the activity levels of the most active 25 percent, individuals over 40 could potentially add over five years to their lives. The study underscores the need for public health policies and personal lifestyle changes that promote increased physical activity to improve longevity and overall health.
The post Physical Activity Could Add Up to Eleven Years to Life Expectancy For Americans Over 40 appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>The post How to Stay Active While on Vacation appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>You’d be surprised at how much walking you do while at the airport and you can get even more exercise by walking instead of using the moving sidewalks or taking the stairs instead of the elevator. When you get to your final destination, if possible, try walking to places instead of taking cabs. You’ll save money and get your exercise in without even noticing.
If you’re road-tripping, set aside some time to stretch out your feet and give yourself a much-needed break. Get out of the car and take a walk around.
You don’t need the gym to get a good workout in. Instead do some bodyweight exercises, yoga, or throw on a workout video. Some hotels have room-based workout tools like stretch bands, mats, and exercise balls, so check with the front desk.
Most hotels have a small fitness center or pool, so use it if it’s available. Wake up early and get your morning exercise in so you can enjoy the rest of your day.
Get the local experience by attending a fitness class in the place you’re visiting. You’ll get to see what fitness trends are popular, experience new styles, and meet new people.
The post How to Stay Active While on Vacation appeared first on My Daily Magazine - Art, Design, DIY, Fashion and Beauty !.
]]>