Regular exercise raises life expectancy: study

Regular moderate exercise can raise life expectancy -- even among people who are overweight, a study said.

The analysis, published in PLOS Medicine, pooled self-reported data on physical activities and body mass indexes (BMIs) -- a ratio of weight to height -- from some 650,000 people aged 40 and older enrolled in one Swedish and five US studies.

"This result may help convince currently inactive people that a modest physical activity program may have health benefits, even if it does not result in weight loss," said a summary of the analysis headed by Steven Moore of the US National Cancer Institute.

The researchers used the studies to calculate the boost to life expectancy linked to specific levels of physical activity and found that brisk walking for up to 75 minutes per week was associated with a gain of 1.8 years in life expectancy.

"Being active -- having a physical activity level at or above the World Health Organization-recommended minimum of 150 minutes of brisk walking per week -- was associated with an overall gain of life expectancy of 3.4 to 4.5 years," the summary said.

Overall, the researchers concluded that less physical activity was linked with a shorter life expectancy no matter a person's body mass index.

"More leisure time physical activity was associated with longer life expectancy across a range of activity levels and BMI groups," the abstract of the analysis concluded.

However, being active and having a normal body mass index (of 18.5 to 24.9) was associated with a gain of 7.2 years of life compared to people who are inactive and obese with a body mass index of 35 or above.

On the other hand, being inactive and normal weight was linked to 3.1 fewer years of life compared to those who are active but class I obese and have a BMI of 30-34.9.

"These findings suggest that participation in leisure time physical activity, even below the recommended level, is associated with a reduced risk of mortality compared to participation in no leisure time physical activity," the summary said.

"The findings also suggest that physical activity at recommended levels or higher may increase longevity further, and that a lack of leisure time physical activity may markedly reduce life expectancy when combined with obesity."

Ref:  http://sg.news.yahoo.com/regular-exercise-raises-life-expectancy-study-031906301.html

Top 10 – Benefits of walking

This simple activity that we do everyday is really a great way to get healthy. Read on about the many surprising benefits of walking.

A new season is about to begin. Which means you can set new resolutions and get on that fitness program you’ve been putting off since the beginning of the year.

Top 10 benefits of walking

And this weekend, if there’s just one thing you should start doing to get fitter, let that be walking. Here are 10 reasons why!

1. It’s great exercise. Walking at a steady pace for 30 to 45 minutes a day has been proven to be an excellent fat burner. Do this six times a week, along with following a healthy diet, and you will see a change in your weight. A good speed of walking is 6km/hour. In other words, it should take you 10 minutes to cover a kilometre.

2. It’s good for the heart. Walking is known to reduce blood pressure, improve blood circulation and all round cardiovascular functions

3. It increases stamina. Walking regularly at a good speed also improves muscle strength and endurance.

4. Promotes mental health. Walking is a great stress buster. And if you’re able to walk outdoors, there’s nothing like it. The combination of fresh air and exercise is an excellent mood booster and you’ll definitely find yourself feeling happier as well as healthier.

5. It’s good for your bones. Walking is a great way of strengthening your bones. Walking 30 minutes a day actually increases bone density and slows down bone loss in the legs. This low-impact exercise also targets your spine, legs and hips.

6. Prevents type 2 diabetes. Studies show that walking 150 minutes per week can reduce the risk of diabetes, which is why doctors highly recommend it to anyone who has a history of diabetes in their family.

7. Reduces risk of breast and colon cancer. Studies show that regular walking can reduce a person’s chances of getting breast and colon cancer.

8. Safer than running. Many experts believe that walking is actually better than running because it’s easier on your knees and joints. It leads to fewer injuries and if you’re just starting to exercise, it’s a good beginner workout.

9. Anyone can do it. Walking is truly a democratic exercise because anyone at ANY fitness level can do it. If you’re completely out of shape, start by walking 20 minutes a day and then slowly increase the time every week.

10. It’s free! Unlike most other forms of exercise, all walking requires is a pair of good walking shoes. Walk in the park; on the road; up the stairs; on a treadmill; in a long corridor, it really doesn’t matter. You don’t need expensive equipment or a partner to do this. So if you’re in the mood for a good, safe workout, just start walking!

Ref: http://sg.news.yahoo.com/top-10-benefits-walking-053558196.html