Sports « Weekly Gravy

You can keep an arm in a cast from wasting away, researchers say, by working out your free arm. A small group of young men who performed eccentric contraction exercises with one arm — lowering a dumbbell in a slow and controlled motion — saw a 4% strength improvement in the other arm, even though it was immobilized by a cast at the elbow. Another group assigned to perform concentric contraction exercises — lifting a dumbbell — only lost about 4% of muscle strength in their immobilized arm, the study results showed. By comparison, a “control group” that did no exercises suffered a 15% decrease in their immobilized arm during the three-week study. It was already known that gaining muscle strength in one limb through resistance training will transfer to the same muscle on the opposite side of the body, said lead researcher Ken Nosaka. He is head of exercise and sports science at the Edith Cowan University School of Medical and Health Sciences, in Australia. “This is known as the cross-education effect,” Nosaka said in a university news release. “The key aspect of this study is one particular type of muscle contraction proved most effective.” For the study, 36 young men had their non-dominant arm immobilized by a cast at their elbow joint for three weeks. They were then split into three groups evenly:… read on > read on >

Playing sports can be good for kids of all abilities. A leading medical organization offers some tips for getting children involved, while helping keep them safe and injury-free. “We encourage children to play a variety of sports, both to increase their enjoyment over time and to avoid injuries we often see with overuse,” said Dr. Alison Brooks, chair of the American Academy of Pediatrics (AAP) Council on Sports Medicine and Fitness. “Parents can play a big role in influencing their children to play sports that are appropriate for their age, development and physical abilities,” Brooks explained in an AAP news release. Sports help kids stay fit and feel good about themselves, the AAP noted. Pediatricians also encourage young people with disabilities to participate in sports, recreation and physical activities whenever possible, the academy added. Among the many benefits of playing sports are improved physical and mental health; better social skills and relationships; enhanced well-being and self-esteem; and improved sleep and behavior. Still, all sports do have risks of injuries. Among the most frequent ones are sprains, which are injuries to ligaments; strains, which are injuries to muscles; growth plate irritation; and stress fractures. The AAP recommends having a doctor evaluate tenderness over a bone in a growing child even if there is minimal swelling or limitation in motion. Here are some tips to reduce the… read on > read on >

While the idea of getting 10,000 steps a day is bandied about as a good walking goal, that can be intimidating to some people, depending on how fit they are. Now, new research in adults between the ages of 70 and 90 finds that a much smaller number of steps can make a difference in heart health. It’s possible, according to researchers, that just 3,000 steps a day has benefits for heart health, and adding increments of just 500 more steps can also make a big difference. “Walking, I think, is just such a great activity that we can encourage people to do,” said study author Erin Dooley, an assistant professor in the Department of Epidemiology at the University of Alabama’s School of Public Health. “Getting up throughout the day and walking a little bit, even if it’s just around your house, any type of walking is helpful and beneficial.” Her team used data from the Atherosclerosis Risk in Communities study (ARIC) for this new study, with a sample of 452 adults who wore activity trackers on their waist for a few days and were then followed for about 3 1/2 years. The study grouped participants based on the number of steps they averaged. Those who were least active were getting about 2,000 steps. Those who were most active got about 4,500 steps. “That really… read on > read on >

A brisk 11-minute daily walk can help you live longer, a new University of Cambridge study reports. Researchers found that 75 minutes a week — 11 minutes daily — of moderate-intensity physical activity is enough to lower a person’s risk of heart disease, stroke and cancer. The investigators estimated that 1 in 10 early deaths could be prevented if everyone got that amount of exercise, which is half the level recommended by U.S. and British guidelines. “If you are someone who finds the idea of 150 minutes of moderate-intensity physical activity a week a bit daunting, then our findings should be good news,” co-researcher Dr. Soren Brage, of the Medical Research Council at the University of Cambridge in the United Kingdom, said in a university news release. “Doing some physical activity is better than doing none,” he added. “This is also a good starting position — if you find that 75 minutes a week is manageable, then you could try stepping it up gradually to the full recommended amount.” Cardiovascular diseases (heart disease and stroke) were the leading causes of death worldwide, responsible for nearly 18 million deaths in 2019. Cancers were responsible for 9.6 million deaths in 2017. To examine how much exercise could make a dent in those numbers, the researchers pooled and analyzed data from 94 large studies involving more than 30… read on > read on >

Causes of different kinds of dementia vary, but about 40% are affected by risk factors a person can influence through lifestyle choices. Two University of Michigan neurologists offer 10 tips for modifying those risks. Keep blood pressure in check. Dr. Judith Heidebrink, a neurologist who is co-leader of the Michigan Alzheimer’s Disease Research Center’s Clinical Core, recommends aiming for a systolic blood pressure (the upper number) of 130 mm Hg or lower from around age 40. This helps reduce risk of cognitive impairment, dementia, heart attack and stroke. Guard your hearing. Wear ear protection around excessive noise to reduce the risk of hearing loss, center director Dr. Henry Paulson urged. Use hearing aids, if needed. A recent study found that older adults who got a hearing aid for their newly diagnosed hearing loss had a lower risk of dementia in the following three years, he pointed out. Support efforts to reduce air pollution. “There is growing evidence linking air pollution — such as the gases and small particles emitted by cars and factories — to cognitive decline and dementia,” Heidebrink said. “Encouragingly, sustained improvements in air quality appear to reduce the risk of dementia.” Prevent head injuries. Wear proper gear when playing contact sports, including a helmet while biking. Don’t forget to use a seat belt in cars. Head injury can disrupt normal brain function.… read on > read on >

If you’re over 40, regular exercise may not only keep you fit — it might keep you out of the hospital, too, a large new study suggests. Researchers found that among nearly 82,000 British adults, those who regularly exercised were less likely to be hospitalized for various health conditions in the coming years. The list included such common ills as pneumonia, stroke, diabetes complications and severe urinary tract infections. The findings suggest that if middle-aged and older people added just 20 minutes of exercise to their daily routine, they could cut the risk of those hospitalizations by anywhere from 4% to 23% over seven years. Experts said the study expands on what people typically see as the benefits of exercise — like a trimmer body, improved fitness and healthier heart. “It could also help keep you out of the hospital. And that matters to people,” said Peter Katzmarzyk, a professor at Pennington Biomedical Research Center in Baton Rouge, La. Katzmarzyk, who was not involved in the study, said it aligns with what’s generally recommended to Americans to improve their health: Get at least 150 minutes of moderate “cardio” exercise, or 75 minutes at a vigorous intensity, each week. That means exercise that gets the heart pumping and works up a sweat: Moderate-intensity includes things like brisk walking, biking on level ground or yard work. Running,… read on > read on >

Spring sports season will be here soon, so it’s time to get kids ready after a winter break. Sports can teach valuable lessons, including teamwork, good sportsmanship, good communication, preparing for success, handling a loss, time management and the importance of doing your best, according to Henry Ford Health System in Detroit. Pediatrician Dr. Stacy Leatherwood Cannon offers tips for parents to help kids get started safely. First, get a pre-season evaluation, regardless of requirements or your child’s age, she suggested. A doctor can detect any vision issues, joint problems, elevated blood pressure or other concerns that may affect the sports season. If your child was less active in winter, take it slow. Help them work up to increasing amounts of physical activity and teach them to stretch before and after practices and games, Leatherwood Cannon said. Make sure they’re using the right gear, which may include helmets or shin guards, cups, sports glasses for vision issues or sports goggles if there’s a risk of eye damage. Remember sunscreen, even if it’s cloudy outside, she said. Kids should apply it liberally about 30 minutes before play or swimming. Hats, long-sleeved cotton shirts and shade can also provide protection. Nutrition matters. Leatherwood Cannon recommends fueling up with fruits and vegetables to get essential vitamins and minerals. Lean protein helps build muscle, she noted, and both kids… read on > read on >

Running is a fantastic workout. It burns fat, improves heart function and strengthens bones. Yet, that first step out the door in a new pair of running shoes might seem intimidating. It can also cause injury if you’re not properly prepared. That’s why it’s helpful to know the basics about beginning this more intense exercise routine. “Too many people get injured running because they throw their sneakers on, walk to the end of the block and start running. The body must be primed and readied for exercise,” said Dr. Russell Camhi, who works in primary sports medicine at Northwell Health Orthopaedic Institute at East Meadow, in New York. The health benefits of running Running is credited with offering many positive health outcomes. Any amount of running was associated with a lower risk of early death, according to the Cleveland Clinic, which cited a study that pooled data from 14 other studies. “It’s a great cardiovascular exercise because it takes a lot of work for you to move through space with that quick repetitive kind of motion,” said Cleveland Clinic’s Dr. Dominic King. “There’s a lot of work done by your quads, by your gluteal muscles and by your core to keep you upright. Running is kind of coordinated falling, so it’s actually a pretty complex mechanism for the body.” Health experts are divided on whether… read on > read on >

Often, patients with nonalcoholic fatty liver disease are advised to lose weight, but that can be hard to do and takes precious time. Now, researchers report they have found another strategy can help lower liver fat in people with this condition, which affects nearly 30% of the global population. Exercise of about 150 minutes each week at a moderate intensity — the exact recommendation from public health experts at the U.S. Department of Health and Human Services — significantly reduced liver fat in patients, the new meta-analysis showed. “I spend a lot of my time trying to help improve the lives of our patients with nonalcoholic fatty liver disease [NAFLD],” said Dr. Jonathan Stine. He is an associate professor of medicine and public health sciences and a hepatologist at Penn State Health Milton S. Hershey Medical Center, in Hershey, Pa. “At this point in time, we still don’t have a regulatory agency-approved drug therapy or even a cure for this condition. And there are roughly a hundred million adults in this country that have this,” Stine noted. While research had shown that exercise can improve liver fat, physical fitness, body composition and quality of life, there was no known specific amount of exercise that would do this. For this study, the researchers considered a 30% relative reduction in liver fat — measured by MRI scans… read on > read on >

Many football fans fondly remember Rick Arrington as the Philadelphia Eagles’ quarterback from 1970 to 1973, but his daughter’s memories are tainted by years spent watching her dad suffer from late-stage chronic traumatic encephalopathy (CTE). A degenerative brain disease found in athletes, military veterans and others with a history of repetitive brain trauma, CTE causes depression, suicidal thoughts, aggression and mood swings. Eventually, folks have problems with thinking and memory, and may ultimately develop dementia. Repeated blows to the head — even if they don’t cause concussions — are considered the main risk factor for CTE. Speaking about her father’s illness for the first time at a recent benefit for the Concussion Legacy Foundation, sportscaster Jill Arrington said she no longer enjoys watching football. “When I see players’ heads collide on the field, I see my dad’s face begging me through tears to end his misery. I see the strongest man I have ever known struggle to sleep for months on end … and unable to make a simple cellphone call,” she told the crowd. Though he had no history of concussions, Arrington said her dad suffered with CTE for more than 35 years. “His life was cut short by the sport he loved,” she lamented. Researchers at the Boston University CTE Center recently announced that they have now diagnosed CTE in the brains of… read on > read on >