Good news for the desk bound…
We have all heard about the target of walking about 10,000 steps per day which roughly equates to walking 5 miles per day. Well many years ago when I worked long hours in IT some days, and lets be frank even some months, the possibility of me walking 10,000 steps per day was a pipe dream. I would say this was especially true in the winter when the dark skies, cold, wind and rain didn’t exactly entice me to go outside even though I love walking.
Researchers in Trondenheim University in Norway have discovered that in heart patients after just 12 weeks of walking 3000 steps every day, the hearts pumping function improved which in turn improved their ability to exercise.
They concluded that moderate continuous exercise, such as walking 3,000 steps or 1.5 miles in 30 minutes had as much benefit on the heart as more vigorous, intensive exercising. Moderate walking decreased the strain on the heart, improved heart muscle function, improved blood vessel dilatation, helped form new blood vessels and lowered blood pressure.
On average a sedentary person completes between 1,000 to 3,000 steps per day. Which is good news for the desk bound as you can now aim for 3,000 continuous steps which is much easier to achieve than 10,000!
Reference
http://circ.ahajournals.org/content/early/2017/01/19/CIRCULATIONAHA.116.022924
Related Posts
Do your friends impact your health?
In our day to day lives, during the times when we are deciding what to eat or whether to watch TV or take a walk, who is more likely to be around us, our family, friends, flat mates or a doctor? Even for individuals living with a chronic condition who will probably only spend a few hours a year with medical professionals compared to the thousands of waking hours with family and friends. Recently researches discovered that women are more likely to survive breast cancer if they have a strong social network of friends and family, whereas those who are more isolated are twice as likely to die of the disease. University of Pennsylvania have found that good health is more likely if people see fewer doctors and more of their family and friends especially if they get their support and help. They discovered that people are more likely to make healthier choices - like going for a walk over watching TV if they are around family and friends. In addition people are more likely to go to the gym if they have someone to go with. Being part of a group e.g. family, friends, book club, tennis club, social group, religious/spiritual practice seems to aid our motivation to be healthier in terms of diet, exercise, smoking or drinking. This could be because being part of a group enhances your sense of meaning in life, which in turn leads you to better take care of yourself. Or it could be down to feeling a sense of responsibility towards other or even just wanting to fit in. References D A. Asch, and R Rosin, Engineering Social Incentives for Health, N Engl J Med 2016; 375:2511-2513 Kroenke, C. H., Michael, Y. L., Poole, E. M., Kwan, M. L., Nechuta, S., Leas, E., Caan, B. J., Pierce, J., Shu, X.-O., Zheng, Y. and Chen, W. Y. (2017), Postdiagnosis social networks and breast cancer mortality in the After Breast Cancer Pooling Project. Cancer, 123: 1228–1237. doi:10.1002/cncr.30440 Tarrant, M., Warmoth, K., Code, C., Dean, S., Goodwin, V. A., Stein, K., & Sugavanam, T. (2016). Creating psychological connections between intervention recipients: development and focus group evaluation of a group singing session for people with aphasia. BMJ Open, 6(2), e009652.
Do you go home being mentally exhausted but physically full of beans?
I know when I worked in IT I would often leave the office mentally very tired and depending upon how trying the day had been somtimes I was just mentally exhausted but often I was not physically tired. The simplest solution to this conundrum is to go down the gym and burn of the excess physical energy and going to the gym also helps to switch off from work. However there are times when we are injured or feeling run down when this is not possible, so then what can you do? Recently I have seen a few people in clinic who are in this situation. This means they are stuggling to switch off from work and relax. So I wanted to share a few tips on how to handle this if it happens to you. Depending upon the injury you can:
- Start taking the stairs at work - even if you can't walk up all the flights of stairs for example if you are based on the top floor, you can walk up some flights and take the lift for the rest.
- Go swimming instead of going to the gym.
- Get of the train or tube one stop earlier and walk the rest of the way (this obviously depends upon your commute).
- Go for a walk in park or any type of greenery.
- A lot of museams in London have a late night opening, so why not go walk around a museam.
- If you have a garden, do some gardening.
How to increase the chances of a natural birth…
Interventions during labour and childbirth are on the rise but a large proportion of pregnant women would like a natural birth but are concerned about pain relief. Against this back drop, a recent randomised control trial looked at the effectiveness of a two day birth preparation course in supporting natural birth. The birth preparation course attended by both the pregnant women and their birthing partners, covered the standard medical advice and self-administered complementary therapies including
- visualisation, breathing, massage and yoga to enhance relaxation
- yoga and acupressure to facilitate labour progression
- breathing, yoga and acupressure to aid pain relief
