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More Information and Recent Research on Exercise and Fitness

(Huffington Post) [Exercise] happens to be one of those cases where something is most certainly better than nothing. While we can only encourage you to stick with it, you should be proud of yourself even just for a single sweat sessions, thanks in part to these pretty powerful perks of just one workout. Your DNA can change… [E]xercise … appears to affect gene expression for strength and metabolism. You'll be in better spirits… You may be protected from diabetes… You'll become more focused… Stress will fade.
(University of Queensland) A University of Queensland study has found high-intensity short-duration exercise provides better results than the recommended 30 minutes of daily exercise.
(Tufts University) Doctors should consider prescribing exercise as well as medication for some common conditions, a new study suggests. It found that exercise affects outcomes about equally as well as prescription drugs for coronary heart disease, pre-diabetes and stroke. The research did not specify which types of exercise work best for the different conditions.
(Harvard School of Public Health) A new study of men with prostate cancer finds that physical activity is associated with a lower risk of overall mortality and of death due to prostate cancer. The Harvard School of Public Health and University of California, San Francisco researchers also found that men who did more vigorous activity had the lowest risk of dying from the disease.
(UPI) Male cancer survivors evaluated in a long-term study cut their risk of dying in half by exercising and burning 2,500 calories a week, U.S. researchers say.
Community: We’ve seen that exercise can help prevent prostate cancer. Now we see above that it can help during treatment and after.
(Science Daily) Previous studies have shown that breast cancer survivors who meet the current exercise recommendations (2.5 hours of moderate intensity physical activity per week) are at 25 percent lower risk for dying from breast cancer. New research suggests that exceeding the recommendations may provide greater protection, and that running may be better than walking.
Community: Yes, but it’s important to do something you enjoy and will continue doing. I hate running, so I’ll stick with walking.
More . . .
Real-time video could improve effect of core stabilization exercise in stroke patients
(IOS Press) About 80% of stroke survivors experience hemiparesis, which causes weakness or the inability to move one side of the body. Core stabilization exercise to improve postural stability and independent walking in chronic hemiparetic stroke patients could be enhanced by real-time video feedback, report researchers.
(Science Daily) A treatment program for patients who suffer from post-concussion syndrome is being pioneered, showing that gradual exercise, rather than rest alone, actually helps to restore the balance of the brain’s auto-regulation mechanism, which controls the blood pressure and supply to the brain.
(University of Aberdeen) High intensity exercise suppresses yearnings for unhealthy foods, a study by Aberdeen nutritionists has found. We are more inclined to select low calorie options such as fruit and vegetables following one hour of running at speed, according to [the] research.
(Sharecare.com) In a recent study, being inactive translated into a higher risk of heart disease, regardless of a person's (BMI).
(University of Queensland) A study … found that a multicomponent intervention program was far more effective in getting office staff to stand up, than stand-up work stations alone. "Prolonged sitting increases the risks of heart disease, Type 2 diabetes, obesity and musculoskeletal symptoms, and some cancers," [researcher Maike] Neuhaus said.
(Science Daily) People may be able to keep the weight off by using a compact elliptical device while sitting at a desk or watching TV, according to Penn State College of Medicine researchers.
(Reuters) Women-only gyms, once seen as the exercise alternative for out of shape women of a certain age, are actively shedding that reputation, fitness experts say. Young, professional women are discovering that female-only fitness zones can be what a morning of golf or shooting the hoops is to their male counterparts: a chance to network, negotiate and bond while working out.
(Huffington Post) Experts say incorporating just 20 minutes of strength training a few times a week can help runners prevent injuries, aid recovery and reach their full athletic potential.
(Mayo Clinic) Research hasn't shown superslow strength training to be superior to other forms of strength training. Still, superslow strength training is a reasonable tool if you want to vary your strength training routine. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual — about 10 seconds to lift the weight and another 10 seconds to lower the weight. The goal of superslow strength training is to limit momentum. This forces your muscles to work harder through their entire range of motion when you lift the weight.
(upwave.com) Thanks to the effects of colder temps, muscles are forced to work much harder to complete the same tasks they complete easily in milder weather. This causes more damage to the muscle tissue and can result in increased soreness. To counteract the damage, be sure to warm up for a little longer than usual.
(Mayo Clinic) Cold weather can discourage even the most motivated exercisers. And if you're not as motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing. But you don't have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly… Pay attention to weather conditions and wind chill… Know the signs of frostbite and hypothermia… Dress in layers.


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