Hit the gym: Regular exercise can cut risk of diabetes, stroke, cancer
People who engage in physical activity are twice as likely to be healthy 10 years later.
By PTI | Updated:
MELBOURNE: Older adults who exercise above current recommended levels have a reduced risk of stroke, diabetes, and cancer, compared with those who do not, according to a study led by an Indian origin researcher.
Researchers from the University of Sydney in Australia interviewed over 1,500 Australian adults aged over 50 and followed them over a 10-year period.
People who engaged in the highest levels of total physical activity were twice as lively to avoid stroke, heart disease, angina, cancer and diabetes, and be in optimal physical and mental shape 10 years later, researchers said.
Work-Health Balance: Diabetes Checklist For High-Flying CEOs
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If you have already been diagnosed with diabetes, here are 10 things to keep in mind when you travel by air.
If you have already been diagnosed with diabetes, here are 10 things to keep in mind when you travel by air.
Carry a medical ID that states that you have diabetes, just in case of an emergency.
Carry a medical ID that states that you have diabetes, just in case of an emergency.
Pack twice as much blood-testing supplies and diabetes medication as you think you may need. This could include insulin, other antidiabetes medication, syringes, glucose meter (with extra batteries), candy/sugar (in case of a low-blood sugar/hypoglycaemia episode). Carry your prescription with you.
Pack twice as much blood-testing supplies and diabetes medication as you think you may need. This could include insulin, other antidiabetes medication, syringes, glucose meter (with extra batteries),..
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Don't keep your insulin in your check-in luggage as it could get affected by changes in temperature and cabin pressure.
Don't keep your insulin in your check-in luggage as it could get affected by changes in temperature and cabin pressure.
Inform the security about medication in your baggage or if you are wearing an insulin pump.
Inform the security about medication in your baggage or if you are wearing an insulin pump.
If you inject insulin, do so only when you see the cabin crew come down the aisle with the serving tray. If you take your insulin too much in advance, the delay in the meal reaching you could lead to a drop in your blood sugar.
Be careful while injecting insulin in the plane as the pressure difference could affect the plunger of the syringe.
If you inject insulin, do so only when you see the cabin crew come down the aisle with the serving tray. If you take your insulin too much in advance, the delay in the meal reaching you could lead to..
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Eat a meal that is low in fat, cholesterol and sugar.
Eat a meal that is low in fat, cholesterol and sugar.
If you are crossing a time zone, remember, travelling west makes you gain time and travelling east makes you lose time. This could affect your meals and how much medication you need.
If you are crossing a time zone, remember, travelling west makes you gain time and travelling east makes you lose time. This could affect your meals and how much medication you need.
Check your blood sugar after you land.
Check your blood sugar after you land.
Keep track of your glucose after you land, since jet lag can make it harder to interpret if your blood sugar is low or high.
Keep track of your glucose after you land, since jet lag can make it harder to interpret if your blood sugar is low or high.
Adults who did more than 5,000 metabolic equivalent minutes (MET minutes) each week saw the greatest reduction in the risk of chronic disease, they said.
"Essentially we found that older adults who did the most exercise were twice as likely to be disease-free and fully functional," said Bamini Gopinath, an associate professor at University of Sydney.
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"Our study showed that high levels of physical activity increase the likelihood of surviving an extra 10 years free from chronic diseases, mental impairment and disability," said Gopinath.
Currently, the World Health Organization (WHO) recommends at least 600 MET minutes of physical activity each week. That is equivalent to 150 minutes of brisk walking or 75 minutes of running.
"With ageing demographics in most countries, a major challenge is how to increase the quality and years of healthy life," Gopinath said.
"Our findings suggest that physical activity levels need to be several times higher than what the World Health Organization currently recommends to significantly reduce the risk of chronic disease," she said.
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"Some older adults may not be able to engage in vigorous activity or high levels of physical activity," she added.
"But we encourage older adults who are inactive to do some physical activity, and those who currently only engage in moderate exercise to incorporate more vigorous activity where possible," she said.
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Fitness Regime For The Busy Executive
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Hectic schedules and full-time jobs don't have to get in the way of your weight loss.
Stick to these tips to get past the roadblocks.
Hectic schedules and full-time jobs don't have to get in the way of your weight loss.
Stick to these tips to get past the roadblocks.
Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too.
We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goals.
Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too.
We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goa..
Read More
Working out first thing in the morning guarantees that the job is done before excuses begin to pop up.
The first few mornings will be hard, but the more you will force yourself to do it, the easier it will eventually become.
Working out first thing in the morning guarantees that the job is done before excuses begin to pop up.
The first few mornings will be hard, but the more you will force yourself to do it, the easier ..
Read More
Maintain a calorie journal! Yes, it sounds too much, but it totally helps.
If you don't want to write it down, you can also do it via various apps.
Filling out your servings will help you realise and keep a tab on your portion size, and the need to exercise control.
Maintain a calorie journal! Yes, it sounds too much, but it totally helps.
If you don't want to write it down, you can also do it via various apps.
Filling out your servings will help you realise a..
Read More
Initially it might seem like a lot of effort, but in the long run it will save you a lot of time.
Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy slice of pizza.
Plus, once you invest in the ingredients and they are readily available in your kitchen, there will be no excuse for not packing a nutritious lunch.
Initially it might seem like a lot of effort, but in the long run it will save you a lot of time.
Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy s..
Read More
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, carry at least five pieces of fresh fruit each week and display them on your desk on Monday morning.
Whenever you want a snack, just stretch your hand out!
These munchies will be light and nutritious and will prevent you from overeating, later in the day.
Instead of hitting up the vending machine or office candy bowl for an afternoon snack, carry at least five pieces of fresh fruit each week and display them on your desk on Monday morning.
Whenever y..
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Just because you are trying to adhere to a fitness regime, does not mean you stop having fun.
Stick to having one drink only, and may be choose white wine over anything else, savour it and sip it slowly.
Just because you are trying to adhere to a fitness regime, does not mean you stop having fun.
Stick to having one drink only, and may be choose white wine over anything else, savour it and sip it sl..
