There are many ways that you could try to make a positive impact on your health and well-being. But which of those changes are worthwhile and will result in the most bang for the buck?
Continue reading
According to IQVIA Institute for Human Data Sciences, there were 318,000 mobile health apps three years ago.
Continue reading
We continually hear about the multitude of health benefits of various forms of physical activity. Do you ever ask yourself, what exactly are some of those benefits? Look know further. The following research studies demonstrates the benefits acquired from regular physical activity. The following research studies offers a brief synopsis regarding the benefits from these different segments.
A 2021 study published by Kaiser Permanente Southern California of 50,000 people who developed COVID had striking findings. People who exercised for 10 minutes or less a week ended up hospitalized because of COVID. This happened at twice the rate of people who exercised 150 minutes a week. And most importantly, they were 2.5 times more likely to die. The researchers noted that being sedentary was the greatest risk factor for severe COVID. This was even beyond being elderly or an organ recipient.
Exercise is just as effective as mindfulness at reducing people’s anxiety, a 2021 Cambridge University study found. The scientists reviewed 136 randomized control trials with 11,000 adult participants from 29 countries. In most cases mindfulness positively impacted anxiety, stress and depression, but there was no evidence it works 0better than exercise.
A 2020 study from the University of Limerick found strength training only twice a week has its benefits. The subjects performing lunges, squats and crunches led to 20 percent better scores on tests for anxiety. The researchers noted that the effect was larger than expected.
An 2020 study from global researchers, looked at movement tracking data from tens of thousands of people worldwide. They determined that people who were the most sedentary were significantly more likely to die young. The good news: It doesn’t take a whole lot of movement to counteract that threat. Just 11 minutes of brisk walking or other mild exercise each day led to significant reductions in early death. The sweet spot: 35 minutes of moderate activity led to the most longevity gains – no matter how long people sat.
A study in JAMA Oncology (2020) suggests that very sedentary people are roughly 80 percent more likely to die of cancer than those who sit less. The study used epidemiological data and activity trackers on 7,000 middle-aged men and women. They found people who sat the most, were 82 percent more likely to die from cancer. There was a bright spot in all of this. For every 30-minutes of daily movement, the risk of dying from cancer fell by 31 percent.
A 2018 study from Ball State University, tested the cardiovascular health and muscles of people in their seventies. This group exercised steadily for decades. They found that the muscles of the men and women were indistinguishable in many ways from those of healthy 25-year-olds. And these active septuagenarians essentially had the cardiovascular health of people 30-years younger.
A study from the Cooper Institute and University of Texas, looked at roughly 18,000 people. They found that men and women who are more physically fit at midlife have a much lower risk of depression and death from cardiovascular disease later in life. Compared with those in the lowest fitness category, people in the highest were 16 percent less likely to have depression. More than 60 percent were less likely to have cardiovascular illness without depression. Finally, 56 percent were less likely to die from cardiovascular disease.
Continue to stay strong and active as you age. If you’re not currently active, remember, it’s never too late to start! Regular physical activity may be just what the doctor ordered.
Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.
The USDA releases an updated nutrition and healthy eating guide every five years. At the core of the 2015-2020 Dietary Guidelines for Americans is eating patterns and the relationship with food and nutrients. The individual goal for this work is to adhere to eating patterns that promote health and prevent chronic disease across a lifespan.
The healthy eating patterns recommended in this 8th edition were developed by integrating findings from systematic reviews of scientific research. In addition, food pattern modeling, and analyses of current intake of the U.S. population were also looked at. The evidence shows that “healthy eating
patterns are associated with positive health outcomes.”
According to the authors of this DGA report, “healthy eating patterns support a healthy body weight. It can also help prevent and reduce the risk of chronic disease throughout periods of growth and development.” An eating pattern represents all the foods and beverages you consume. All foods consumed as part of a healthy eating pattern fit together like a puzzle to meet nutritional needs without exceeding limits. This is especially true in regard to saturated fats, added sugars, sodium, and total calories.
A healthy eating pattern, or style, includes the following:
A healthy eating pattern limits the following:
This refers to someone who eats healthy foods but goes overboard on portion sizes. As a result, they end up consuming too many calories for the day. Try the following: protein should be the size of your smartphone, all carbs should be the size of your fist, and fruits and veggies should cover the rest of your plate. This is an easy way to visualize what a healthy meal looks like. Also, you’ve heard, the the more colorful your plate, the more nutrients you’ll be eating.
In addition to having a healthy eating style or pattern, we all need to also meet the Physical Activity Guidelines for Americans. Regular physical activity is one of the most important things we can do to improve our overall health. Adults need at least 150 minutes of moderate intensity physical activity (or 75 minutes of vigorous activity) and should perform strength training on 2 or more days each week, using the Jefit app to plan, log, track and share your workouts. Stay strong!
Dietary Guidelines for Americans, 2015-2020, 8th Edition. USDA: DietaryGuidelines.gov