Employees want to sit down less and walk more during work days

 

 

 

Desk-based workers would like to spend less time sitting down and more time walking or doing physical activity as part of their working day, research published in the open access journal BMC Research Notes suggests. To match these preferences, health promotion activities to reduce sitting time in the workplace should not only offer options for employees to stand up more, but also offer opportunities for walking, according to researchers at German Sport University Cologne and colleagues.

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¿Tiene Diabetes? Haga Entrenamientos Cortos Pero Intensos para un Maximo Beneficio

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Por el Dr. Mercola

Al menos la mitad de todas las personas en Estados Unidos no hacen suficiente actividad física para prevenir enfermedades crónicas como las enfermedades cardiacas y diabetes, y el 15 de septiembre, el Cirujano General de los Estados Unidos emitió una nueva recomendación al público:1,2 ¡Camine Más!

Por favor tenga en cuenta que por lo general no estoy de acuerdo con las típicas tonterías que comúnmente promueve el Cirujano General, como vacunas. Sin embargo, incluso un reloj en mal funcionamiento tiene correcta la hora por lo menos dos veces al día y esto suele ser una de esas veces.

La llamada de “Levántese” también reconoce la responsabilidad de los desarrolladores urbanos, para motivar a las comunidades en diseñar vecindarios con más áreas para caminar.

En total, los cinco objetivos estratégicos presentados por el Cirujano General incluyen:

  • Hacer que caminar sea una prioridad nacional
  • Diseñar comunidades que faciliten áreas seguras para que las personas de todas las edades  y habilidades puedan caminar
  • Promover programas y políticas para mejorar la jornada de caminatas donde las personas vivan, aprendan, trabajen y jueguen
  • Proporcionar información que motive caminar y mejorar la transitabilidad
  • Mejorar los puntos de vigilancia, investigación y evaluación en las áreas de transitabilidad

El Cirujano General, incluso ofrece una lista de reproducción en Pandora3 para escuchar durante sus paseos, si todavía no tiene música favorita que lo inspire a ponerse en movimiento. Sin embargo, el servicio que yo utilizo, Spotify, acaba de agregar una aplicación a su app de Android, un nuevo modo que se ajusta a la velocidad de su paso.4

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Un Nuevo Estudio: Una Caminata Diaria Puede Añadir 7 Años a Su Vida

beneficio-de-caminar

Por el Dr. Mercola

Si desea añadir siete años a su esperanza de vida, aparte 20 a 25 minutos para una caminata diaria. Este hábito simple, que sin duda puede llegar a ser una de las partes más placenteras de su día, ha demostrado desencadenar un proceso antienvejecimiento e incluso podría ayudar a reparar ADN viejo.

La investigación presentada en el Congreso de la Sociedad Europea de Cardiología (ESC, por sus siglas en inglés) monitoreó a 69 personas entre los 30 y 60 años de edad. Aquellas personas quienes hacían ejercicio moderado diariamente, como una caminata rápida o trotar, entrenamiento en intervalos de alta intensidad (HIIT, por sus siglas en inglés) y entrenamiento de fuerza, experimentaron beneficios antienvejecimiento que podrían añadir tres a siete años a su vida.1

Los investigadores recomendaron una caminata diaria de 20 minutos para obtener estos beneficios, pero, aunque estoy de acuerdo en que una caminata diaria es una herramienta fenomenal para la salud, no la veo como una forma de ejercicio.

Es el movimiento esencial que todos necesitamos – y muy probablemente necesite más de 20 minutos de caminata al día, además de un programa regular de ejercicio. Como nota Katy Bowman, científica y autora del libro, Move Your DNA: Restore Your Health Through Natural Movement (Mueva su ADN: Restaure su Salud a Través del Movimiento Natural):2

“Caminar es un superalimento. Es el movimiento que define al ser humano”.

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Stephen Hawking was spot-on when he said ‘we eat too much and move too little’ — but the simplest way to fix it isn’t exercising

Gen Pep

Stephen Hawking delivered a speech this week addressing the seriousness of obesity in an ad campaign for the Swedish nonprofit GEN-PEP.

One of the most powerful parts of the speech, as my colleague Hannah Roberts has pointed out, is perhaps when Hawking says, “For what it’s worth, how being sedentary has been a major health problem is beyond my understanding.”

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Walking Fends Off Loss Of Mobility, And It’s Not Too Late To Start

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People who have reached their later years may think it’s primarily a time to relax, not to increase their physical activity. Not so. Previous research has suggested that exercise can improve memory and reverse muscle loss in older adults, among other benefits. And a study out Monday finds that a regular program of physical activity reduces the time spent with mobility-limiting disability.

Researchers took more than 1,600 sedentary people between 70 and 89 years old who had some functional limitations, but who could walk about a quarter of a mile in 15 minutes or less, unassisted by another person or a walker. (Canes were OK.)

Half of the participants got a health education program involving regular in-person sessions and some stretching exercises, while the other group was told to aim for 150 minutes of aerobic activity as well as strength, flexibility and balance training both at the study’s facilities and at home. “Walking was the cornerstone of the program,” says Thomas Gill, a professor of geriatrics at the Yale School of Medicine and an author of the study, which appears in Annals of Internal Medicine.

The study followed participants for about 2.7 years, and found that the physical activity program cut the amount of time that people spent with a “major mobility disability” — defined as being unable to walk a quarter mile — by 25 percent compared to the education program. Previous findings from the same study showed that the exercise program lowered the risk of becoming disabled in the first place; this one showed that it sped recovery from an episode of disability and lowered the risk of subsequent episodes.

“They’ve done a really nice job of showing the incredible power of physical activity,” says Bradley Cardinal, a professor of kinesiology at Oregon State University who wasn’t involved with the study. “It’s the secret ingredient to successful aging in terms of quality of life.” An editorial accompanying the study, by the University of California, San Francisco’s Patricia Katz and the University of South Carolina’s Russell Pate, also noted that people who engage in physical activity have a lower risk for heart disease, diabetes, certain cancers, depression, cognitive impairment and functional decline.

The exercise program pretty closely followed thegovernment’s recommendations for all adults, including older ones: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week, plus two strength sessions that hit all the major muscle groups.

But most Americans don’t get that much exercise, and that becomes increasingly true as people age. According to statistics from the Centers for Disease Control and Prevention, just 28 percent of those 75 and up meet the recommendation for aerobic activity, and only 8 percent also did the suggested amount of strength training.

Cardinal says older adults need to realize that exercise can greatly improve their quality of life by maximizing function as long as possible. But he says that many believe that older age is for relaxing and that physical activity is somehow dangerous or unnatural. That belief “is pervasive among older adults,” he says, even though for many of them, meeting the minimum requirements “is doable.”

Semantics can help. “We try to frame this as more physical activity than exercise,” says Gill. “We talk with older folks and many say, ‘I can’t exercise, but maybe I can become more physically active.’ ” Study participants were advised to “start low and go slow,” and some were even able to get rid of their canes after six months of exercise, which Gill says they found particularly rewarding.

Physicians can also help. “Prescribing exercise may be just as important as prescribing medications — perhaps even more important in some cases,” the editorial said. The authors called on medical schools to “start preparing students to prescribe exercise as effectively as they prescribe statins, and for health systems to support physicians in addressing inactivity just as they provide support in addressing other health risks.” (The American College of Sports Medicine has an “Exercise is Medicine” initiative to help physicians integrate exercise recommendations into their treatment plans.)

There are also some basic behavioral strategies for getting yourself to get moving, no matter your age, including giving yourself an incentive to change and engineering your environment to encourage the activity.

 



Link original: http://www.npr.org/sections/health-shots/2016/09/26/495477531/walking-fends-off-disability-and-its-not-too-late-to-start