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A 2 Minute Walk Can Change Your Life

A 2 Minute Walk Can Change Your Life

Exercising is hard. It’s hard to find time, motivation, or energy to do. But did you know that that a 2 minute walk could change everything?

A 2 Minute Walk Can Change Your Life

2 Minute Walk

 

It sounds like a lie but walking for 2 minutes, 15 times a day can make you healthier. It’s not how long you exercise, as long as it’s consistent.

Federal guidelines suggest that at least 30 minutes a day of moderate exercise is good for us. It will help reduce our risk of many diseases and dying prematurely.

The Guidelines

 

First published in 2008, the guidelines have recently gotten upgraded. Scientists and governmental regulators were surprised to find that there are only a few recent studies on the power of exercise and that they relied on people’s unreliable memory.

So they began to look for new data. They found it in the National Health and Nutrition Examination Survey. This is conducted every year by the Centers for Disease Control and Prevention.

The New Study

 

For a new study, scientists chose new data from around 4,840 men and women past the age of 40 who had worn activity trackers. Using the tracker results they calculated how much time a day each person spent doing moderate physical activity.

Moderate activity was defined as brisk walking or perhaps jogging. If a single session went on for more than 5 minutes it was considered to be a “bout” of exercise. If it was shorter than 5 minutes was considered to be sporadic physical activity. This could be like walking down the hallways or up a short flight of stairs.

Orginally the scientists were going to focus on 10 minute bouts of exercise, which was recommended at the time, but so few people of the study did that, that they had redifine their terms.

To finish the study, they looked at death records to see whether any of the participants died in 2011.

The Results

 

Scientists found that moving strongly influenced longevity. The men and women that were least active, exercising moderately for fewer than 20 minutes a day, were at the highest risk of premature death.

Those who moved more, especially around an hour, often cut their mortality risk in half.

It didn’t matter how they accumulated those minutes. If people walked for five minutes or longer they lowered their risk of dying young. But they also gained the same benefits if they did short repeated spurts. As long as they moved often.

Dr. William Kraus, a professor at Duke University who conducted the study with other researchers, says:

“The little things that people do every day can and do add up and affect the risk for disease and death.”

These little things can include walking from your car to the office, taking the stairs instead of an elevator, or a casual stroll.

Read more here.

90-Year-Olds on How to Have a Long, Happy Life

90-Year-Olds on How to Have a Long, Happy Life

A study suggests that average life expectancy will soon exceed 90 for the first time. The Guardian decided to interview British 90-year-olds on how to have a long, happy life. We picked some of our favorite pieces of advice below.

90-Year-Olds on How to Have a Long, Happy Life

90-Year-Olds on How to Have a Long, Happy Life

 

Jean Miller, 94, from Falkirk:

The key to reaching such a good age is to keep active and interested in things. I was working in a salon up until last year, but I had to leave as I was feeling a few aches and pains.

I didn’t want it to get to the point where management asked me to leave. The moment you stop and sit in a chair is when you struggle. I have a lovely family and have taken an interest in the world around me. I also joined the University of the Third Age, a group for retired or semi-retired people to get together and learn for fun.

There’s a theatre group I am part of through this and I am also hoping we will get to learn German soon. I signed up but we need a few more people to get involved before we can get started.

Life is an education and if you don’t learn as go along then that’s bad. I’ve learned to see things in a different way over time. My biggest lesson is to be more patient.

I used to worry about things but now I don’t. I’ve realized there’s a rhyme and reason for everything. In life you’ve got to take things as they come.

Pam Zeldin, 94, from Manchester:

I live with my sister Nora, who is 98, and we look after each other. Ten years ago her husband died and both her daughters were living in France at the time, so I said she could come and stay with me.

We have always got on very well, and work as a team. We do all our own housework and have a chap who comes to tend to the garden. She cooks, and I do everything I can to help.

My main advice for people who want to live to a good age is to look after your health and live moderately. Also, get enough sleep, and don’t drink to excess – that said, Nora does enjoy a little G&T in the evenings!

I have learned that tolerance and routine is good. And to look after yourself and stay as active as possible. Being in your 90s is not as fun as other ages because you’re not as active, and your mobility is restricted.

But you have to learn to cope as best you can. We have visitors – my other granddaughter who lives in London has come to Manchester University, so I am here for her at any time. It’s wonderful having grandchildren in the family.

Check out the full article here.

Impacting Health-Spans and Fighting Functional Decline

Impacting Health-Spans and Fighting Functional Decline

Judy and Girard discuss about impacting health-spans and fighting functional decline. Top two concerns for people fifty-five and older is their financial health and their physical health. Some people might not realize that both are tied to each other.

Impacting Health-Spans and Fighting Functional Decline

 

Sixty percent of bankruptcies are due to medical bills. Our physical health has a direct impact on our retirement and finical health. Many people sixty-five and up fall below the federal guideline for activity, which is only two and half hours of moderate activity a week! If you or someone else has been inactive you can always break up the activity time.

After age thirty, our strength declines after one and half percent a year. It doesn’t seem like a lot now but by the time you are seventy you have lost sixty percent of your strength. We loose strength faster than we gain it.

But there is hope, a recent study done on a hundred nursing home residents if different ages, and the residents did an eight week resistance training program and saw a strength increase of over a hundred percent in ninety-year-olds!

See more of Judy’s shows here.