Weight loss: Is 30 minutes of exercise all you need?
For years, the relationship between weight loss and exercise has been a topic of hot debate. While there is no doubt physical activity contributes to maintaining a healthy weight, it’s been hard to pinpoint a specific exercise dose or fitness formula that will deliver a drop in pounds. Now, a massive meta-analysis provides some helpful insight. After analyzing 116 randomized clinical trials (each involving 8 weeks or more of supervised aerobic exercise) researchers concluded that 30 minutes of aerobic exercise per week for 8 weeks was linked to 1.14 lb of weight loss and a drop in waist circumference. But they found body fat percentage improved most significantly with 150 minutes of aerobic exercise per week.
While this study focuses on the fat-burning benefits of cardio exercise, the power of strength training for weight management cannot be ignored. Research shows insufficient strength training and a decline in lean muscle tissue during weight loss can bump-up the chance of weight regain in the long term. Read more about how strength training can lift your weight management success.
The strength to survive cancer
The cancer burden is growing. According to the World Health Organisation, globally 35 million new cancer cases are predicted in 2050 (a 77% increase on the 20 million cases in 2022). This year alone, it’s estimated that 2,041,910 Americans will be faced with a cancer diagnosis – that’s 5,600 people each day whose lives will be turned upside down. What's more, the ACS predicts 618,120 cancer-related deaths over the next 12 months.
Here’s the positive part: a team of researchers have identified a solid formula for powering up cancer survival rates – building strength and fitness.
Their recent meta-analysis examined 42 studies involving 46,694 adult cancer patients who had taken part in strength testing and cardio fitness testing. Delving deep into the findings, the researchers discovered that, regardless of cancer type or stage, patients with greater muscle strength and a good level of cardio fitness had a significantly reduced likelihood of all-cause mortality – in some cases reduced by almost 50%!
Want to know more? Check out these previous findings about the cancer-curbing power of exercise.
Exercise could be more powerful than Alzheimer's drugs
Despite the pharmaceutical science behind Alzheimer’s Disease being big business, medical interventions are only currently being used to ease symptoms, and there is nothing to stop the disease’s progression. But a team of scientists and a bunch of rats could change things. They’ve identified how the power of exercise could combat Alzheimer’s at its biological root.
Putting rats through an 8-week aerobic exercise program, researchers studied hippocampal formation and changes to brain health at a cellular level. They observed some remarkable changes associated with improved brain health – a 63% reduction in tau tangles, 76% decrease in amyloid plaques, 58% reduction in iron accumulation. Exercise also led to the number of healthy neurons increasing by 2.5 times and brain inflammation decreasing by 55-68%. These findings make it clear that exercise can improve brain health at a cellular level, and suggest that exercise could help slow or modify the progression of Alzheimer’s. The next step is for the scientists to test the theory on humans. Watch this space.
In the meantime, supporting more people to move more regularly is the way to go. Right now nearly seven million Americans are suffering from Alzheimer's, and by 2050 that number will have almost doubled. Workouts such as LES MILLS THRIVE™ have been carefully crafted to help older generations stay fit for life.
Blood pressure: a five-minute quick fix
The symptoms of high blood pressure are hard to spot, yet it is a leading cause of stroke, heart attack, heart failure, kidney damage and premature death. High blood pressure has been coined the silent killer – and currently 1.28 billion adults are at risk.
Sydney-based researchers have been exploring what can be done to mitigate the problem, and believe super short doses of exercise can be surprisingly beneficial. They believe replacing sedentary behavior with as little as five minutes of activity can reduce blood pressure (although upping the activity to 20-27 minutes of daily exercise will deliver the most meaningful change). Choosing activities such as uphill walking, stair-climbing, running and cycling are likely to have the most significant impact. However, the study’s first author, Dr Jo Blodgett, says those who don't regularly exercise can still enjoy the benefit, whether it’s from walking, running for the bus, or a short cycle. “Whatever your physical ability, it doesn't take long to have a positive effect on blood pressure,” she notes.
