How much exercise is best?

The physio company cares, and there was a question: In what moment did you find exercise useful? There is a high praise answer is: when the elevator power failure can only climb the stairs, when you do not have to eat too much for which meal will get fat and worry, when you are very calm, not afraid to go to get a medical report... Although the benefits of exercise abound, few people really love sports.
many moments, we always refuse to exercise for all sorts of reasons.
With age, the risk of brain damage increases, such as decreased cognitive function such as concentration and memory, such as Alzheimer's disease (AD), while exercise may reduce brain damage, maintain brain function, and promote brain health.
a recent study published in neurology, a journal of the American Academy of Neurology, found that the higher the level of physical activity in middle age, the less brain damage there is in old age and the healthier the brain.
A prospective analysis of leisure-time physical activity in mid-life and beyond and brain damage on MRI in older adults. Neurology(2021). DOI: Researchers at Columbia University's Irvine Medical Center studied more than 1,600 people, with an average age of 53, who have under-checked five times in the past 25 years.
study suggests that more "medium-to-high-intensity" exercise (MVPA) in middle-term can "protect" the brain.
the researchers made the hypothesis that in middle age, the more MVPA there is, the larger the gray mass of the brain, the less whiteness, and the less cerebrovascular lesions there are. to test this hypothesis,
researchers conducted a forward-looking cohort study of ARIC, initially involving 15,792 participants between the ages of 45 and 64, that included data from 1987 to 1989 and 2011 to 2013 and was registered in four communities in the United States.
, 1,604 participants were eventually analyzed.
demographic and clinical characteristics of the study sample (n=1604) A prospective analysis of leisure-time physical activity in mid-life and beyond and brain damage on MRI in older adults. Neurology(2021). DOI: 10.1212/WNL.0000000000011375 After counting MVPA data from 1987 to 1989, there were 550 people (34 per cent, 176 (11 per cent), 250 (16 per cent) and 628 (39 per cent) reported no MVPA, low MVPA, medium MVPA and high MVPA, respectively.
who did not exercise were usually black, female, less educated, and found that those subjects were more likely to have high blood pressure and diabetes.
subjects with higher MVPA in middle age were less likely to have cavity infarction (OR: 0.68, 95% CI:0.46, 0.99), lower chance of cortique infarction or underthelecture in old age, white matter microstructure is also more complete A prospective analysis of leisure-time physical activity in mid-life and brain damage on MRI in older adults. Neurology(2021). DOI: 10.1212/WNL.000000000011375 Study also found that moderate MVPA subjects had larger brain grayscale volume than middle-age MVPA-free subjects, as shown by larger AD characteristic regions (AD characteristic regions) Average difference: 0.13SD, 95% CI: 0.02, 0.23) and larger total cortique volume (average difference: 0.14SD, 95% CI: 0.06, 0.23).
the researchers believe that the small size of the brain's gray mass also means the loss of neurons, and changes in whiteness may adversely affect the transmission of signals over the brain's neural networks.
later years, MVPA intensity was significantly related to MRI abnormality in old age, and higher intensity exercise was associated with cerebrovascular lesions, low prevalence of whiteness disease, and larger gray mass volume.
, the higher the MVPA, the lower the risk of micro-bleeding in the brain (OR:0.64, 95% CI: 0.45, 0.93).
old age, the higher intensity of MVPA, white microstructural integrity is more obvious, the specific performance of the total cortectal and AD characteristic area volume.
after adjusting for vascular risk factors (such as body mass index, diabetes, and hypertension) in later life, the estimates decreased and were not statistically significant. in middle and late
, the higher the level of exercise associated with the lower rate of brain injury in later life, the lower the risk of cavity infarction (lacunar infarction, LI) and the stronger the white matter microstructure integrity.
infarction refers to the thickening of the walls of the small arteries in the brain, which eventually leads to blockages in the small arterial tube cavity.
similarly, the British Biological Bank study looked at 5,272 middle-aged people (average age: 55 years old, 54 per cent female).
study of recent Framingham queue data (n-3714, average age: 70 years old) found that moderate and high physical activity was linearly associated with the total volume of the brain's seahorse.
generally believe that the size of the sea mass is related to the intelligence of men.
Physical Exercise and Dementia Brain Imaging Follow-up Data Physical Activity, Brain Volume, Dementia Risk: The Framingham Study.The Journals of Gerontology Series A, Biological Sciences and medical sciences 2017.doi:10.1093/gerona/glw130 In general, higher levels of physical activity in middle-life can prevent cerebrovascular disease in later life.
, in particular, sustained high-intensity physical activity in middle age is associated with less cerebrovascular lesions in later life.
since moderate to high-level physical activity can prevent cerebrovascular disease in old age, does it contribute to longevity? A meta-analysis of nine studies by 40 scientists who exercised for more than 30 minutes a day, or who lived longer, was published in the British Journal of Sports Medicine by 40 scientists from Harvard University's T.H. Chan School of Public Health, Sweden's Karolinska School of Medicine and the Norwegian Academy of Sports Science.
Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals. British Journal of Sports Medicine (2020). 10.1136/bjsports-2020-103270 The nine study involved 44,370 people from four different countries, with an average age of 65.8 years (standard deviation±8.6 years), all of whom wore some type of wearable tracking device.
researchers followed them for four to 14.5 years, during which time 3,451 people died.
in these study groups, participants had an average time of 8.5 to 10.5 hours/day for sedent, while medium to high-intensity physical activity ranged from 8 minutes/day to 35 minutes/day.
analysis found that the risk of death increased with the control group (highest amount of exercise/minimum sedentent time) and less time for medium to high-intensity physical activity.
between physical activity and sedentary time and all-cause mortality, Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: a harmonized meta-analysis in more than than 44 000 middle-aged and older individuals. Researchers at British Journal of Sports Medicine (2020).10.1136/bjsports-2020-103270 said: "There was no significant difference between long periods of sedent and lower risk of death in active individuals who achieved moderate to high-intensity exercise for 30 to 40 minutes per day.
other words, frequent activities, such as cycling and walking, can reduce your risk of premature death to the same level as an individual who is not very sedentful.
", can such campaigns achieve similar benefits for people with chronic diseases? A study by Dr. Yun-Ju Lai and colleagues at Rongmin General Hospital in Nantsotai, Taiwan, and colleagues showed that in patients with type 2 diabetes (T2D), having greater athletic ability significantly reduced the all-cause mortality rate (25-33%).
the study used details of 4,859 adult T2D survey participants, while 2,389 (49 percent) of men had an average age of 59.5 years.
researchers found that those with higher motor skills had a much lower overall mortality risk than those who did not exercise.
people who exercised moderate amounts (defined as 0-800 kcal/week energy consumption) had a 25 percent reduction in the overall mortality rate and a 32 percent lower all-cause mortality risk for those who exercised more (participants with more than 800 kcal/week of energy).
the study was published at the 56th annual meeting of the European Association for the Study of Diabetes (EASD) in 2020.
Some time ago, the World Health Organization (WHO) issued the WHO Code of Conduct for Physical Activity and Sedentent, which sends two important and clear signals: first, that "sitting" has become a world-recognized unhealthy lifestyle;
, so, in the new year, when you can move, don't sit! Exercise Tips Finally, Mays Medicine gives you some tips for exercising above moderate intensity: 1. Remember, start slowly! For example, stretch before exercising.
2. Develop the right exercise plan: The weekly exercise target can be set at one or two days for 15 minutes at a time.
when the body adapts, you can increase the exercise time to 30 minutes.
focus on full body movements: for example, squatting or push-ups.
. If you feel sudden muscle pain instead of mild discomfort, do not do any more intense exercise.
if it is only mild discomfort, it is recommended to continue to do two to three days of short training to overcome this discomfort.
5. Don't overtrain! Some of the more common red flags include decreased fitness, fatigue, restlessness, injuries during exercise, and depression.
if you encounter any of the above, reduce your exercise or go straight to rest.
6. Cheer up your body to achieve a mid- to high-level workout! It is recommended to eat a light meal 1 to 2 hours before exercise, including protein, healthy fats (fish, aovine, olive oil, dark vegetables, eggs, flaxseeds) and complex carbohydrates.
, eat a snack within an hour of the end of your workout.
How sensitive are you to your movement, "Long press to identify QR code" can be self-measured Oh - Motion Sensitivity Index (MSQ scale) (if no score is displayed, you can try to refresh the page) Network Source: Web Copyright Notice: All noted on this website "Source: May The text, images and audio and video materials of SMM or Source: MedSci Originals are owned by Mace Medical and may not be reproduced by any media, website or individual without authorization, and shall be reproduced with the words "Source: Metz Medicine".
all reprinted articles on this website are for the purpose of transmitting more information and clearly indicate the source and author, and media or individuals who do not wish to be reproduced may contact us and we will delete them immediately.
reproduce content at the same time does not represent the position of this site.
leave a message here