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Taking a short break from an active lifestyle may do more harm than most people might think, a new study warns.
Just two weeks of sedentary behavior can cause healthy, young people to start losing muscle and develop fat around their organs. And this can increase their risk for conditions such as heart disease and type 2 diabetes that could eventually lead to a premature death, British researchers report.
“What’s alarming about this study is that it was done in healthy volunteers. They were not patients or overweight or had risks for type 2 diabetes,” said lead researcher Kelly Bowden-Davies, from the Institute of Aging and Chronic Disease at the University of Liverpool.
“In 14 days we see small, but significant, changes in markers that predispose people to risk,” she said.
In the study, people were asked to limit their physical activity for two weeks. This included taking the elevator instead of the stairs, taking a bus instead of walking and staying at home more than usual, Bowden-Davies said.
After two weeks of a sedentary life, participants lost nearly a pound of lean muscle mass and gained body fat. The increase in body fat tended to be in the belly, a major risk factor for developing chronic diseases.
In addition, fitness levels dropped sharply, and participants were not able to run for as long or at the same intensity as they had before, the researchers found.
Mitochondrial function, which is the ability of cells to regulate energy, also dropped, but the change was not statistically significant, the study authors noted.
“Globally, people are becoming more and more inactive due to technology, public transport, escalators and elevators, and machines that do what we used to do day to day,” Bowden-Davies said.
The good news is that after going back to an active lifestyle, all these changes were reversed and returned to normal within two weeks, she said.
“The negative effect of an inactive lifestyle can be reversed when we become active again,” Bowden-Davies said.
Going to the gym a couple of times a week, however, won’t reverse the trends of an otherwise sedentary life, she said. Exercise is good, but you need to be active all day, which includes being on your feet and taking walk breaks, Bowden-Davies said.
The problem is more severe in older people who have a sedentary lifestyle and are probably in worse shape than younger people, she said. But it’s never too late to change your lifestyle and see improvements in your health.
The findings were to be presented Wednesday at the European Congress on Obesity, in Porto, Portugal. Research presented at meetings is considered preliminary until published in a peer-reviewed journal.
According to Dr. Minisha Sood, an endocrinologist at Lenox Hill Hospital in New York City, “We’ve known all along that being sedentary will increase the risk of gaining fat and losing muscle, and overall poorer health.” Sood was not involved with the new study but is familiar with the findings.
“What’s novel about this study is that it emphasizes how little time it takes of a sedentary life to start to see those changes,” she added.
But Sood wasn’t sure that going back to an active lifestyle would reverse all of the damage a sedentary period causes. Some of these changes may be permanent, she said.
“If your goal is to be in optimal health, you shouldn’t have a sedentary lifestyle,” Sood said. “An active lifestyle is one where physical activity is built into the day, throughout the day.”
In addition, different types of exercise — like resistance training to counter the aging of muscle and cardio training to increase stamina — are important, Sood said.
“The point is not to hit the gym once or twice a week, but to build an active lifestyle where you are taking walks outside and not sitting all day,” she said.
For the study, Bowden-Davies and her colleagues collected data on 28 healthy, physically active people, average age 25, with a normal body weight. The participants walked an average of 10,000 steps per day and all wore an armband that kept track of their physical activity.
At the start of the study, participants were given a medical checkup that included measuring fat and muscle mass, mitochondrial function and physical fitness.
The exam was done two weeks later after the participants had reduced their physical activity by more than 80 percent, to around 1,500 steps per day.
In addition, the participants kept a journal of what and how much they ate to ensure there were no changes in diet throughout the study, Bowden-Davies said.
Weight-loss balloons swallowed rather than surgically inserted in the stomach were shown to be safe and effective in preliminary trials, according to findings unveiled Thursday at a medical conference.
So-called intragastric balloons have been used for decades to help obese patients shed unwanted pounds. Inflated with water, the devices curb hunger and make it easier to diet by inducing a feeling of fullness.
Up to now, however, they could only be implanted in the stomach surgically, a costly procedure requiring general anesthesia or sedation.
In a small trial led by Roberta Ienca, a researcher in experimental medicine at Sapienza University in Rome, 42 obese patients — 29 men and 13 women — were fitted with balloons that were swallowed before being inflated with liquid.
“A catheter is attached to the balloon, which is folded into a capsule,” Ienca explained to AFP.
A doctor fills the balloon via the tiny tube, which is then removed via the mouth with a tug. “This process takes just a few seconds,” she added.
The body-mass index (BMI) of the volunteers varied between 30 and 45. The threshold for obesity is a BMI of 30.
The balloons remained in the stomach for 16 weeks, during which time patients were put on a low-carbohydrate, low-calorie diet.
At the end of that time, an internal release valve automatically opens and drains the balloon, which is then excreted.
On average, volunteers shed more than 33 pounds, which amounted to 31 percent of excess weight.
No serious side effects were reported.
After the trial, patients were transitioned to a Mediterranean diet, heavy on vegetables and olive oil, and light on protein and starch.
The new technique “appears to be a safe and effective weight-loss method,” Ienca commented in a statement.
Because the swallowable balloon “does not require endoscopy, surgery or anaesthesia, this may make it suitable for a larger population of obese patients not responding to diet or lifestyle treatment.”
It could also lead to significant cost savings, she added.
“In itself, gastric balloons are not a long-term solution for weight loss,” Simon Cork, a researcher in investigative medicine at Imperial College London who was not involved in the study, commented after reviewing the results.
“Nevertheless, gastric balloons are still useful for some patients, and the introduction of a device which doesn’t require surgery to implant is a positive step forward.”
Developed by US-based Allurion Technologies, the system is already marketed in Europe in France, Italy, Spain, Belgium and Greece. It is also available in Saudi Arabia and Kuwait.
The company intends to begin the FDA approval process in the United States soon, Ienca said.
The findings were presented at the European Congress on Obesity in Porto, Portugal, which runs through May 20.
It’s easy to flip through the glossy pages of the most body-positive Sports Illustrated Swimsuit Issueever without pausing to consider all that these women actually do—day in and day out—to sculpt those stunning physiques. Many of the models told Health that they work out most days of the week, which can be a real logistical challenge with their hectic work and travel schedules. While the rest of us may not be jetting around the world for photo shoots (sigh), we can certainly relate to the struggle of finding time to exercise. So we asked six of the women for their best tips on sneaking fitness into even the craziest days.
Seize every opportunity to work your body
“I’m in the airport a lot, so I’ll always take the stairs instead of the elevator. Even if that means I have to carry my suitcase! There’s always a way to work out.” —Hailey Clauson
Turn your home (or hotel room) into a gym
“I’ve got these props that you put under your furniture to move it, and I use them to do sliding ab workouts at my house. I also have a booty band I travel with which has two Velcro bands that go around your ankles. All you have to do is get on all fours and push you leg up and out, and it makes your booty big and round.” —Ashley Graham
“When I travel, I’m lucky to get to the gym. So I bring sliding disks with me. You just stick them in your suitcase, then you can do arm workouts and ab workouts with them.” —Hannah Davis
“I have one of those exercise bands that go around your feet. You can use it to do side steps and monster steps. You can do that anywhere, and it doesn’t weigh anything to travel with. You can just do 20 minutes of those steps a day and your butt will firm right up!” —Kate Bock
“I do a lot of abs: simple crunches and planks are the best way to get your six-pack! I also do a bunch of jumping jacks with a band around my ankles for extra resistance.” —Nina Agdal
“Most of the time, after a long day of work, I don’t want to go to the gym for an hour. But you can always do something. Just go for 5, 10, or 15 minutes of a hard workout. Let that be enough. Whether it’s doing abs or squats, there are plenty of great workouts you can do anywhere.” —Ebonee Davis
“Find the time of day when you’re the most energetic. Some people tell me I need to work out in the morning to get it over with. But if I work out at 6 am, I’ll be exhausted, I won’t be happy, and I won’t put in 100% effort. So if you’re more of a night person, work out at night!” —Nina Agdal
Combine fitness with socializing
“You can also work out with a friend! Emily Didonato, who’s also in the issue, is one of my best friends and we always go for workout and coffee. It’s a good hang, but we also did a workout together. So suggest to a friend: ‘Let’s do yoga and then lunch!’” —Kate Bock
Plan your workouts on the go
“I’ll look on Instagram and find a good video that shows 3 exercises I can do in 10 minutes in the morning. Then it’s something I haven’t done before, it’s mixing it up, and I’m distracted because I’m looking at a video.” —Hannah Davis
“I find when you’re jet-lagged or tired, sometimes you don’t want to work out. But once you’re doing it, you feel way better. sometimes you even get energized. You’re never going to regret [working out].” —Kate Bock
But allow yourself some rest days
“You definitely need to listen to your body. If you’re run down and you go to the gym, you’re just wasting your time in there, because you won’t get a great workout.” —Hannah Davis
This article originally appeared on DailyBurn.com.
Sure, it would be nice if you bounded out of bed in the morning and into your running shoes. Or rushed home from work and went straight to the gym multiple times a week—no bribes or pep talks required. But let’s be honest, that doesn’t always (uh, rarely?) happen. However, some people have found that one no-excuses method to moving more. They get their butts in gear, even when it’s tempting to stay on the couch. So we asked DailyBurn 365 trainers and fitness pros what their clients say is the best workout motivation. Next time you’re thinking of skipping out on fitness, steal one of their secrets.
1. “I’m doing it for them.” You often hear that exercise should be a time you invest in yourself. It’s all about you. But sometimes, it’s even better to look at the big picture. Figure out who else your health benefits—whether it’s just for bragging rights or something more. “One client told me, ‘I’m exercising to prove to my wife that I can do this,” says Daily Burn 365 trainer Prince Brathwaite, who’s also the CEO and founder of Trooper Fitness. Another said, ‘I want my kids to have something positive to look up to.’”
2. “There’s comfort in routine.” No matter how busy life gets, think of your workout as something that keeps your life in line. Amid the chaos, a sweat sesh can feel pretty darn good. “One of my clients who takes barre just finished her nursing residency. After 12-hour shifts, she’d come to class simply because she wanted to maintain a normal life and have something for herself,” says Krystal Dwyer, instructor at Flybarre and CityRow in New York City and DB365 trainer. “That’s motivation. She inspires me.”
3. “Because Jon Snow is waiting.” Rewarding yourself for a workout well done is the way to go. (Err, as long as your prize isn’t always a double scoop of chocolate chip cookie dough.) Bentley Garton, elite trainer at LA Rox and Daily Burn Fitness/Nutrition Coach, had a client with a unique prize in mind. “She would only let herself watch the latest episode of Game of Thrones if she had done four workouts that week,” she says. You might prefer a new sports bra or an hour of Instagramsurfing and that’s good too. Whatever gets you to the finish line!
4. “It makes sense financially.” If you pay for a gym membership or monthly subscription, you better use it, right? Sometimes thoughts of throwing cash away can help you get up and at ‘em. “One client sat down with her husband and made a chart with the total cost per month of a gym membership and what that would make each visit cost—for instance, one trip would cost the full monthly amount,” explains Cheri Paige Fogleman, a New York City-based fitness instructor and Daily Burn 365 trainer. “So she turned it into a game and challenged herself to get the average cost of each visit as discounted as possible.”
5. “It’s on my schedule—in pen.” You know you should put your workout on the calendar and treat it like any other really important, non-negotiable appointment in your life. Well, Becca Pace, owner of In Your Pace Fitness and Daily Burn 365 trainer, has many clients who take that to heart. “They’ll tell their bosses and co-workers that they have a ‘meeting’ every week. Then they can run to class during their lunch hour,” she says. Everyone deserves a break.
6. “I’m helping the world.” With apps like Charity Miles, you can log your activity to raise money for more than 30 non-profit organizations. Knowing that your sweat turns into real equity may help you get to the gym more often. At least that’s what it does for a bunch of Erika Shannon’s trainees. “A few of my clients are currently participating in a fundraiser where every time they check in on social media at a gym or fitness studio, they raise money to help build schools,” says the DB365 trainer. “I love it!”
7. “I sure look the part.” Gone are the days of baggy throwaway tees and shorts you found at the bottom of the hamper. “I hear from women all the time that if they look good, they feel good. So they’ll wear cute workout outfits to feel better heading into a class,” says Lauren Danzinger, creator of Sweat Sessions in New York City, a program that offers complimentary fitness classes for New Yorkers. Permission to buy those sweet sneakers you’ve been eyeing (as long as that means you’re inspired to wear them).
8. “Well, I’m already in my leggings.” If you pop out of bed, brush your teeth and head out for a workout class, you won’t know what happened until you’ve got weights in hand. “One client told me she sleeps in her workout attire so there is no excuse not to make my 6:30 a.m. class,” says Dara Theodore, trainer for DB365 and the Fhitting Room in New York City. “It might not be the best pajama choice, but it works!”
9. “I don’t have a backup wardrobe.” If you have to force yourself to break a sweat in order to fit into certain clothes, then do what works. That’s what one client of Daily Burn Fitness/Nutrition Coach Sarah Snyder thinks. “When she purchased a dress a couple sizes smaller for an upcoming occasion with no other options, she had to make it fit,” she says. The horror of the outfit being too snug in all the wrong places encourages her to torch those calories.
Is there a cuter mother-daughter pair than fitness influencers Denise and Katie Austin? We think not. With decades of instructing experience under her belt, Denise brought Katie up to love exercise. And her mini-me is doing big things with her own passion for fitness. Katie has created in-home workout guides called Get Fit With Katie, and has racked up more than 94,000 followers on her health-focused Instagram account.
But we love it best when Denise and Katie come together, which is why we invited them to our studio to do a special mama-daughter challenge just in time for Mother’s Day.
The game went a little something like this: We asked Katie to answer questions about Denise (on her own), then had Denise answer them too (on her own). We also figured it’d be fun to keep score the whole time, because why not?
We queried Katie about her mom’s favorite food and the song she loves to sweat to most. Also asked: “What part of her body is Denise most proud of?” Even tougher, “What part of your body does Mom love most?”
We’ll admit, the questions got tough (See: Katie’s final scorecard). But some of the answers we caught on film made us melt a little bit. RELATED:16 Delicious Brunch Recipes for Mother’s Day
Take Katie’s reply when we asked her, “What’s the healthiest thing about your mom?” Answer: Her positivity. “I remember growing up, when my sister and I would come home from school and some girl would be mean, [my mom would] say, ‘Well, see it from her side.’”
Katie’s final answer echoes how many of us feel about our own moms. Plain and simple: “I don’t know where I’d be without her,” admits Katie. Cue the (happy) tears.
The more exercise people get, the less their cells appear to age. In a new study in Preventive Medicine, people who exercised the most had biological aging markers that appeared nine years younger than those who were sedentary.
Researchers looked at the telomeres from nearly 6,000 adults enrolled in a multi-year survey run by the Centers for Disease Control and Prevention. People were asked what physical activities they had done in the past month and how vigorously they did them. They also provided DNA samples, from which the researchers measured telomere length. Telomeres, the protein caps on the ends of human chromosomes, are markers of aging and overall health. Every time a cell replicates, a tiny bit of telomere is lost, so they get shorter with age. But they shrink faster in some people than in others, explains study author Larry Tucker, professor of exercise science at Brigham Young University.
“We know that, in general, people with shorter telomeres die sooner and are more likely to develop many of our chronic diseases,” says Tucker. “It’s not perfect, but it’s a very good index of biological aging.”
After adjusting for smoking, obesity, alcohol use, gender, race and other factors, Tucker found in his study that people who exercised the most had significantly longer telomeres than those who were sedentary. The most sedentary people had 140 fewer base pairs of DNA at the ends of their telomeres, compared to the most active: a difference of about nine years of cellular aging, he says.
To qualify as top-tier exercisers, people had to do the equivalent of at least 30-40 minutes of jogging a day five days a week. Doing less was also linked to aging benefits, but they were not as powerful. People who did vigorous exercise had telomeres that signaled about seven fewer years of biological aging, compared to people who did moderate levels of activity.
Tucker says he was surprised to see so big of a difference between moderate and high levels of exercise. “Moderate exercise was still valuable and it had some benefit, but it was really those high levels of physical activity that made the real difference,” says Tucker. The top exercisers were vigorously working out 150 to 200 minutes a week, or engaging in light- to moderate-intensity activity for longer periods. Research continues to suggest that more exercise means deeper reductions in risk for chronic disease, to a certain point.
The current study relied on self-reports about physical activity and was only able to show an association—not a cause-and-effect relationship—between exercise amount and telomere length. It wasn’t able to account for factors like depression, stress, sleep disturbances and dietary practices that could affect exercise habits, genetic changes, or both.
But a link between physical activity and cellular aging makes sense, says Tucker. Experts believe that telomere length may be linked to inflammation and oxidative stress, both of which exercise has been shown to ease over time.
While there’s no guarantee that people with longer telomeres will live longer, healthier lives, the odds may be in their favor, says Tucker. “We all know people who seem younger than their actual age,” he says. “We know exercise can help with that, and now we know that part of that may be because of its effect on our telomeres.”
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