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Exercise, even a little of it, can lengthen your life, a new study suggests. The Norwegian researchers also found that too much sitting was associated with a higher risk of early death. “Developing ways to limit sedentary time and increase activity at any level could considerably improve health and reduce mortality,” the study authors concluded. In the study, the team analyzed data from eight studies that included more than 36,000 adults, aged 40 and older, who were followed for an average of almost six years. During follow-up, nearly 6% of the participants died. After adjusting for other factors, the researchers concluded that any amount of physical activity, regardless of intensity, was associated with a significantly lower risk of early death. Death rates fell sharply as total activity increased to an amount that was similar to average activity levels in U.S. men and about 10% to 15% lower than activity levels in Scandinavian men and women, the findings showed. A similarly steep decline in death rates was associated with increasing amounts of light physical activity up to about 300 minutes (5 hours) a day, and moderate-intensity physical activity of about 24 minutes per day. The largest difference in early death risk (about 60% to 70%) was between the least and most physically active, with about five times more deaths among inactive people than among those who… read on >

Your dog might be your heart’s best friend, if a new study is any indication. Researchers found that compared with people who had no pets, dog owners tended to have fewer risk factors for heart disease: They got more exercise, and had healthier diets and lower blood sugar levels. Even compared with other pet owners, they were doing better with diet and exercise. The study of nearly 1,800 Czech adults is not the first to suggest our canine friends can do our hearts good. In fact, in 2013 the American Heart Association (AHA) issued a scientific statement saying that dog ownership is likely linked to a lower risk of heart disease. That was largely based on evidence that people with dogs are more physically active. The new findings suggest the benefit might extend to diet and blood sugar levels. It’s easy to see how having a dog could get people moving, according to senior researcher Dr. Francisco Lopez-Jimenez. And it’s possible that dog owners’ lower blood sugar levels were related to their exercise habits, said Lopez-Jimenez, a cardiologist at the Mayo Clinic in Rochester, Minn. It’s less obvious, though, why dog ownership would encourage a healthier diet. One possibility is that the two are not directly related, he said. On the other hand, past research has shown that dogs do more than demand walks and… read on >

There’s no shortage of self-help apps, videos and podcasts on topics from having better mental health to having a better six-pack. Though the programs they offer bring the convenience of working at your own pace and in your own space, it’s important that you evaluate any program on its merits before committing your time and energy. Also, realize that many are not designed to replace help from an expert for a serious problem, though they might complement it. First, check out the credentials of the expert behind the program. This is key, whether for a diet guru or a mental health therapist. It only takes a few minutes to do an online search of their background, training and experience with the subject matter. Just as you’d check to see if medical specialists treating you were board-certified in their area of expertise, look to see if he or she has affiliations with institutions and associations important in the field. Next, does the advice have any scientific research behind it? Is it endorsed by a key association or respected professional? This is especially important for a program that addresses physical and mental health issues to help you distinguish between a fad and a bona fide technique that could bring lasting results. Now evaluate what’s involved with following the program. Is the material presented in a way that’s… read on >

You suffered an injury that has sidelined you from exercise, but you dodged a bullet — your doctor has said that you don’t need surgery. Instead, he or she prescribes physical therapy, most likely to start after a rest period to give any inflammation time to subside. At that point, you’re probably feeling better and wondering if you need the rehab after all. Here’s why it’s important to go through with the program and not just jump back into your old routine. Physical therapy programs are customized to your needs with specific exercises designed to help you heal, return to the activities you love and keep you from re-aggravating your injury. You’ll benefit from one-on-one attention, important since each person responds differently to an injury and improves at his or her own speed. Other goals include reducing pain and improving flexibility, mobility and range of motion. If surgery is still a question mark, going through physical therapy may help you avoid it. Your physical therapist will continually assess your recovery and adapt exercises as you progress from the repair phase, in which your body repairs the damaged tissue, to the remodeling phase, when your body strengthens that new tissue. You’ll also learn any needed adaptations for your favorite activities, and exercises that will enable you to continue with them when you get the green light.… read on >

You might know your blood pressure and cholesterol numbers, but do you know your cardiorespiratory fitness level? Experts at the American Heart Association think this number may be an even better gauge of heart health. Cardiorespiratory fitness shows how aerobically fit you are and how effectively your circulatory system sends oxygen throughout your body. Research indicates that poor aerobic fitness is associated with a high risk of heart disease as well as death from various causes. It’s as dangerous as chronic illnesses and smoking. Yet cardiorespiratory fitness is the one risk factor not routinely checked at doctor visits — unless you request it. Your doctor can measure cardiorespiratory fitness through what’s called your maximal oxygen consumption (VO2 max) or from readings taken while you do an aerobic workout. This reveals your body’s capacity for transporting and using oxygen during exercise. In between doctor visits, for a quick snapshot of your cardiorespiratory fitness profile, you can use an online calculator to test yourself. It’s not the same as having an actual test, but you’ll get a good idea of where you are for your age. The good news about cardiorespiratory fitness is that you can improve it. How? By exercising on a regular and consistent basis. In healthy adults, high-intensity interval training (HIIT) more effectively raises cardiorespiratory fitness than moderate-intensity continuous training, even if you burn… read on >

Healthy kids do better in school — something parents need to think about as they prepare for a new academic year. “As a parent and grandparent, I know that back-to-school time is a busy time. Yet, I encourage parents and students to be mindful of some health essentials to add to your to-do lists,” said Dr. Robert Redfield, director of the U.S. Centers for Disease Control and Prevention. “Getting a flu shot this fall, frequent hand-washing, and staying active all contribute to a healthier and more productive academic year,” he said in a CDC news release. Hand-washing with soap and water is one of the best ways to remove germs, avoid illness and prevent the spread of colds, flu and other diseases to others. At school, students should wash before eating; after using the toilet; and after blowing their nose, coughing or sneezing. Healthy eating and physical activity are also important. Most children consume nearly half their calories at school, making it an important place to learn and practice healthy eating habits. Physical activity can ease anxiety and help kids focus in school. Experts say children should get at least 60 minutes of physical activity a day. They point out that nearly 20% of U.S. kids are obese, making them more likely to have health problems such as asthma and high blood pressure, and to… read on >

Binge-watching episodes of your favorite shows does no favors for your brain, an expert warns. “It’s important to recognize that the brain is not an isolated organ — it responds to its environment,” said Dr. Randall Wright, a neurologist at Houston Methodist in Texas. “When we binge-watch, we create an unhealthy environment for the brain because we’re sitting for long periods of time, isolating ourselves from social activities and eating large amounts of unhealthy food.” Wright likens the instant gratification of watching episode after episode of a show to wanting to continue gambling even after you win. If you indulge often, this cycle and the side effects of binge-watching can lead to harmful brain and body changes, he said in a hospital news release. In other words, it’s a problem when watching a third, fourth or fifth episode of your favorite show replaces healthy activities, he said. But here’s the good news: You don’t have to stop cold-turkey. There are a number of ways to ward off negative effects of binge-watching: First, be sure it doesn’t prevent you from getting enough sleep. “Before you start your show, determine what time you need to go to bed to get enough sleep. It might be helpful to set a bedtime alarm so that you don’t lose track of time and to help you stick to that decision,”… read on >

Are you hungry after you exercise? That might not be a problem if you’re at a healthy weight, but if you’re trying to shed extra pounds, the calories you take in could replace the ones you just worked so hard to burn off. For decades, researchers have tried to find out whether the intensity and/or duration of exercise could play a role in limiting hunger immediately and in the hours afterwards. Some, but not all, studies found that very high-intensity interval training (or HIIT) can cut your appetite. HIIT typically involves alternating 30 or 60 seconds of all-out effort with one to two minutes of rest, a pattern that you repeat for the 20 to 30 minutes of a workout. Other research found that longer workouts, up to 90 minutes, are effective at dampening hunger. Another plus: A study review found that if you want to burn fat, the longer your exercise session, the more you’ll burn. Problem is, many people aren’t able to work such long workouts into most days. Adding another wrinkle is that men and women seem to have different responses to exercise, making it impossible to suggest any one-routine-fits-all generalization. The answer? Try out different exercise timing and duration options to see which one has the best hunger-cutting effect on you. You might even find that exercise on an empty stomach… read on >

Aerobic exercise significantly improves stroke survivors’ endurance and walking ability, researchers report. They analyzed 19 studies that included nearly 500 stroke survivors, aged 54 to 71, who completed aerobic exercise programs similar in structure to cardiac rehabilitation. The patients did two or three aerobics workouts a week for about three months. Walking was the most common type of activity, followed by stationary cycling and mixed aerobic exercise. The patients’ endurance and walking speed was tested before and after they completed the programs. Overall, the patients had significant improvements. After completing the therapy, they walked an average of nearly half the length of a football field farther during a six-minute walking test. Those with mild movement impairments had the best results. “These benefits were realized regardless of how long it had been since their stroke,” said study lead author Elizabeth Regan, a Ph.D. candidate in exercise science at the University of South Carolina. Mixed aerobic exercise provided the greatest improvement, followed by walking, cycling and recumbent stepping — a machine that allows stepping while in a seated position. The study was published Aug. 14 in the Journal of the American Heart Association. “Our analysis included stroke survivors across a wide range, from less than six months to greater than a year since their stroke, and the benefits were seen whether they started an aerobic exercise program… read on >

With running, proper form is essential for everything from desired speed to injury prevention. But for many people, muscle memory has locked in less-than-perfect form. A very simple technique, popularized in the 19th century by chemist-turned-runner W.G. George and re-introduced a few years ago by reporter and author Christopher McDougall, offers a re-set. Known as the 100-Up, it involves two stages. First you need to master the Minor — 30 knee raises, much like marching in place, done with perfect form. Stand with shoulders over hips over ankles, feet about eight inches apart. Then bring your left knee forward and up to hip level as you press your left elbow back behind you. Return to start and repeat up to 30 times. Then repeat with the right knee. Be sure to land lightly on the ball of your foot, not the heel. It’s a rhythmic movement: Don’t lock joints or hunch forward for momentum. Seems simple enough, but you may only be able to do 10 before your posture slips or you can’t raise your knee high enough. George described it as balancing on one leg while working the other. A current variation is to alternate legs and build up to 100 raises in total, 50 per side. Once you can correctly do the 30 with each leg, repeat the exercise at a faster speed… read on >