Thursday, 27 December 2018

Why running should be a mainstay in your weekly fitness routine


Are you a die-hard yogi who has hit a plateau in your physical training? A weight training enthusiast who wants to advance your fitness goal? A swimmer who wants to go faster and farther?

Chances are, you are loading up on resistance or intensifying your workout frequency.

But here is a better way to kick your fitness up a notch: Replace one of your weekly training sessions with a run. When you pair good old cardio work with efforts to improve strength and flexibility, the results may just surprise you.
Aerobic exercises increase stamina

Regular runs will make it easier to breathe when you do another swim, spin or any similar exercise that gets you panting. Over time, your lungs will be less easily fatigued, reducing the number of times you feel a shortness of breath, such as when catching the bus, or running after your dog or children.

Ref: https://www.tnp.sg/lifestyle/health/why-running-should-be-mainstay-your-weekly-fitness-routine

Easy steps to avoid burnout


Source: tnp, 24dec, 2018 page 13

Moderate exercise just three times a week and eating healthy can take 10 years off your brain age

Exercising three times a week and eating healthily could reverse the mental decline of ageing by almost a decade, according to a study.

It found older people who exercised for around 100 minutes a week, coupled with a diet high in wholegrains, fruit and vegetables, scored better in tests measuring planning and organisational skills, which can fall away in older age.


The study recruited 160 sedentary people with an average age of 65 who did not have dementia but had problems with decision-making and planning. A quarter did 35-minute sessions of walking, cycling or jogging three times a week for six months, while eating a healthy diet.

These people started out with an average mental age of 93, determined by a series of thinking-skills tests. But after six months, their mental age had improved to the level of an 84-year-old.

Ref: https://www.dailymail.co.uk/news/article-6514359/Moderate-exercise-just-three-times-week-eating-healthy-10-years-brain-age.html

Severely obese people undergoing X-rays face 'DOUBLE the risk of cancer'


Extremely obese people need a far higher dose of radiation during X-rays, which more than doubles their risk of getting cancer from the routine scan, research suggests.

A study of 630 severely obese adults - with BMIs of at least 44 - revealed they all received much higher doses of radiation when having X-rays than people of a healthy weight.

Carrying excessive weight increases the amount of tissue that has to be imaged, which calls for a higher radiation dose, the researchers claim.

They conclude the risk of cancer caused by X-ray radiation is 153% higher among obese people than their slimmer counterparts.

Ref: https://www.dailymail.co.uk/health/article-6515659/Obese-people-undergoing-X-rays-face-DOUBLE-risk-cancer.html