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Can too much exercise harm the heart and shorten your life?

Can too much exercise harm the heart and shorten your life? | Paleo Primal Diet | Scoop.it

Moderate joggers lived the longest during a 30-year study. The green bars show joggers who had a significantly lower risk of dying during the study compared with people who didn't exercise. The blue bars do not show statistically significant differences with non-joggers.

Until further studies can help physicians personalize their advice on exercise, researchers agree that the safest bet is to listen to your body and cut back if you experience pain or excessive fatigue between workouts. Many people check off marathons and triathlons from their bucket lists and then ease back into shorter workouts.

Resistance training with weights, balance exercises, and stretching also become more important as the body ages, to combat the loss of muscle mass, balance, and flexibility. “Optimal aging includes not just cardiovascular fitness but retention of overall muscle strength,” 


Via Seth Bilazarian, MD
Alexis Dickerson's insight:

Slow, steady frequent exercise for optimal health!

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Michael Wiener's curator insight, September 4, 2013 8:16 PM

This is very interesting as most men and women think the longer they workout, the better. It's good to know that moderate exercise can do a lot in improving health and fitness. Consuming the right types of foods at the right amount is probably the major player in maintaining ideal weight resulting to great level of physical fitness.

 

Exercising too much might not do anything good if one do not watch what he/she eats.

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Exploding Myths about Exercise

Exploding Myths about Exercise | Paleo Primal Diet | Scoop.it

Even when you know physical activity is good for you, it's easy to keep dragging your feet—literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myth than reality. Here are some of the most common myths about physical activity and ways to replace them with a more realistic, can-do spirit.

 

=> Myth 1: "Physical activity takes too much time." Physical activity does take some time, but there are ways to make it manageable. If you don't have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. If you're aiming for 60 minutes daily—a good goal if you're trying to avoid weight gain—perhaps you can carve out some "fitness time" early in the day, before your schedule gets too busy. Another idea is to combine physical activity with a task that's already part of your daily routine, such as walking the dog or doing yard chores.

=> Myth 2: "Getting in shape makes you tired."

Once you begin regular physical activity, you're likely to have even more energy than before. As you progress, daily tasks will seem easier. Regular, moderate-to-brisk physical activity can also help you to reduce fatigue and manage stress.

=> Myth 3: "The older you are, the less physical activity you need."

Most people become less physically active as they age, but keeping fit is important throughout life. Regular physical activity increases older people's ability to perform routine daily tasks and to stay independent longer. No matter what your age, you can find a physical activity program that is tailored to your particular fitness level and needs.

=> Myth 4: "Taking medication interferes with physical activity."

In most cases, this is not true. In fact, becoming more active may lessen your need for certain medicines, such as high blood pressure drugs. However, before beginning a physical activity program, be sure to inform your doctor about both prescription and over-the-counter medications you are taking, so that your health can be properly monitored.

=> Myth 5: "You have to be athletic to exercise." Most physical activities don't require any special athletic skills. In fact, many people who have bad memories of difficult school sports have discovered a whole world of enjoyable, healthful activities that involve no special talent or training. A perfect example is brisk walking—a superb, heart healthy activity. Others include bicycling, gardening, or yard work, as long as they're done at a brisk pace. Just do more of the activities you already like and already know how to do. It's that simple.


Via Seth Bilazarian, MD
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Seth Bilazarian, MD's curator insight, June 16, 2013 10:58 AM

NIH publication on exercise facts and fiction. 5 myths debunked.

Angelo Santa Ana's curator insight, June 16, 2013 4:16 PM

Our bodies are built to move. Exercise promotes a longer, healthier, more vibrant life

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The Rise of the Minimalist Workout

The Rise of the Minimalist Workout | Paleo Primal Diet | Scoop.it

People have been trying to figure out forever what the right amount of exercise is, but the focus lately is on the shortest period possible.

In the past, formal recommendations have called for a substantial amount of regular exercise. For example, published guidelines from the Health and Human Services Department in 2008 suggested 150 minutes of moderate exercise per week — the equivalent of five 30-minute walks. The guidelines added that 75 minutes of vigorous exercise a week, like jogging, could be substituted.

These guidelines were based on a large body of science showing that 150 minutes of moderate exercise was associated with a longer life span and a reduced risk of heart disease, diabetes and other illnesses.


Via Seth Bilazarian, MD
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Seth Bilazarian, MD's curator insight, June 24, 2013 2:17 PM

Studies have shown that 150 minutes of moderate exercise each week is associated with improved longevity and reduced risk of many diseases (obesity, diabetes).
Although these shorter more intense exercises are appealing for "busy" Americans, we don't know if the same long term health effects can be expected. In addition to the shorter time required in these workouts and therefore greater likelihood of adoption by those whop are motivated, another potential benefit is that the shorter duration of pain and discomfort with exercise may be an attractive aspect to help overcome the hurdles to exercise.

Ellen Diane's comment, June 26, 2013 7:31 AM
I do intervals in my over 40 fitness class:) we do lots of cardio (cardiac:) bursts