Exercising and losing weight

[Theoldjaffa]

Only if your body is in need of repair. I don't think is good advice for sedentary to eat anything before sleep. I do eat alot on sunday nite after my HM. My body was actually craving for it.

Ender1 lai Liao

[Lala81]

Ender1 lai Liao

1DC2E20D-9CCC-48D3-B582-5108A151305F.jpeg

Haha ender is a popular nick

[Ender]

Haha ender is a popular nick

Ya, quite common. i think he probably 'chop' Ender nick is other sg forum liao. I only 'chop' the nick at hwz, sgrunners and here.

[Easyrider]

Saw @easyrider at pasir ris hawker center just now. Wanted to say hi but kids decided to start picking a fight with each other so quickly separated them and siam.

 

Oh, didn't see you or would have said hello. I've only eaten there a handful of times even though I stay right next to it

[Staff69]

 

picking up some important life skills@

Edited May 3, 2018 by Staff69

[Lala81]

Large chinese observational study.

 

Physical activity in all forms, predominantly occupational, decreases risk of cardiovascular events, in males and females. This was despite the fact that 60% of the males were smokers.

If you have hypertension (but only 10% of those with hypertension were well controlled), the effects are weaker.

 

https://www.medscape.org/viewarticle/891338

In summary, do follow the WHO guidelines.

 

 

 

The study also supports World Health Organization (WHO) recommendations of 20 or 30 minutes of moderate-intensity exercise on most days, which would reduce the risk of premature death by 20% compared with people who do not meet this target.

 

[Lala81]

No access.

 

20-30 mins is recommended ? Cannot be more ?

 

Your answer is highlighted as below. not say cannot exercise more but benefits are less marked. I'm sure all of us in this thread are at least a moderate level of physical activity per week or try to be.

 

 

 

 

Study Highlights

• Study participants were selected from 10 geographic areas in China. Adults between 30 and 79 years old were included in the study. Individuals with a history of prior CVD events were excluded from participation.
• Participants underwent a history and physical examination, which included laboratory testing.
• They also answered questions regarding physical activity for leisure and employment as well as regarding physical activity during commuting and in completing housework.
• Researchers used national databases to determine rates of major cardiac events, stroke, other major vascular events, and death from CVD.
• The main study outcome was the effect of physical activity on these outcomes. Researchers adjusted their results to account for demographic, health habit, and self-reported general health variables.
• 487,334 adults participated in the study. The mean age of the participants at baseline was 51 years, and 59% were women. 42% of participants resided in rural areas.
• Higher levels of physical activity were associated with male sex, younger age, residence in rural areas, and lower levels of education.
• Occupational activity accounted for 75% of the total physical activity among men and 50% of this amount among women.
• There were 36,184 CVD events during 3.8 million person-years of follow-up. Overall, there was a linear decrease in the risk for CVD events as the level of total physical activity increased.
• Those in the top quintile of physical activity had a hazard ratio of 0.77 (95% confidence interval: 0.74, 0.80) for CVD events compared with adults in the bottom quintile.
• Each 4 MET-hour-per-day increase in physical activity reduced the risks for major coronary events, ischemic stroke, hemorrhagic stroke, and CVD death by 9%, 5%, 6%, and 12%, respectively.
• Leisure-time and occupational physical activity were generally similar in their effects of reducing the risk for CVD events, and this result was similar for men and women.
• Occupational physical activity started to lose its progressive effect in reducing CVD events beginning at levels above 20 MET hours/day. This was particularly true regarding the risk for intracranial hemorrhage.
• The effects of leisure-time and occupational physical activity were largely independent of one another.
• Subgroup analysis based on urban vs rural status, smoking, alcohol consumption, and self-reported health status failed to alter the main study conclusions. However, physical activity appeared less effective in preventing CVD events with hypertension at baseline.

Clinical Implications

• A previous study by Barengo and colleagues found that leisure-time physical activity was associated with higher levels of HDL cholesterol and lower BMI/waist circumference. Walking or riding bicycles to work also improved these parameters. Leisure-time physical activity also lowered diastolic blood pressure, and all of these improvements were noted among both men and women.
• Both occupational and leisure-time physical activities were associated with reduced risks for coronary events as well as stroke in the current study by Bennett and colleagues.
• Implications for the Healthcare Team: The current study allows the healthcare team to provide patient-centered advice for increasing physical activity. Advice should conform to patient values and resources.

[Lala81]

I'm quite surprised that urban people do so much physical activity.

 

 

Compared with people in high-income countries, these participants in middle-income China had a much higher average level of physical activity: 21.5 metabolic equivalents of task (MET) hours/day, which equals 5 hours of cycling or brisk walking per day.

With each added 4 MET hours/day of physical activity -- roughly equal to 1 extra hour of brisk walking per day -- people had a 5% to 12% lower risk of developing different types of CVD during a 7.5-year follow-up. 

 

 

[Windwaver]

Having run distances of only between 2 to 6 km mostly the past 5 weeks, I had to run the full 10km today as I'll be overseas till sat and I won't have time to run too.

 

It's quite "torturing" to complete it sia.. can feel myself getting slower as the km went by.

 

Nice cool weather today though. Should try to run in the morning when it's cooler and when the body is fresher.

 

Think I can never return to my long distance running after injuring my upper back and neck. I can only brisk walk and clock distance these days . It's funny no matter what neck stretches I do (tilt left, right, front, back), it still feels painful (MRI cleared) and I get a "sprained neck" once every 2 to 3 months even though I've sorted out my mattress and pillow.

[Lala81]

OK, I guess the effects are reduced beyond 20 mets/hour/day. That's quite a lot of exercise everyday ? Not sure how to convert METs, is that 2 hour running every day ? I guess none of us here has attained that. [laugh]

 

Yeah i think we don't do so much.

 

 

To put this in context, a letter carrier who carried a 6.8-kg load for 6 hours would achieve 30 MET hours/day, explain Lear and coeditorialist Dr Salim Yusuf (McMaster University, Hamilton, ON).

 

[Ender]

You wonder who are the people they survey in China. Equivalent of 5 hours cycling, .... these are deliverymen or farmers ? Majority are smokers for sure.

If china then most of them would have succumb to respiratory disease before their cardio gives them problem. Air are bad there.

[Lala81]

If china then most of them would have succumb to respiratory disease before their cardio gives them problem. Air are bad there.

 

That's why i said there is benefit even though most of them are smokers. Though only 2.3% of women surveyed are smokers.

[Kxbc]

Your answer is highlighted as below. not say cannot exercise more but benefits are less marked. I'm sure all of us in this thread are at least a moderate level of physical activity per week or try to be.

Quote: However, physical activity appeared less effective in preventing CVD events with hypertension at baseline.

 

does this mean if one has hypertension, do exercise also no use in reducing CVD? basically, that person is screwed.   

Think I can never return to my long distance running after injuring my upper back and neck. I can only brisk walk and clock distance these days . It's funny no matter what neck stretches I do (tilt left, right, front, back), it still feels painful (MRI cleared) and I get a "sprained neck" once every 2 to 3 months even though I've sorted out my mattress and pillow.

 

this is my wife's experience. always had neck aches and pains. nothing worked till she went for strength exercises - she did yoga. basically her shoulders were not strong enough to carry the weight of her head, leading to sustained strain on her neck.

[Lala81]

Quote: However, physical activity appeared less effective in preventing CVD events with hypertension at baseline.

 

does this mean if one has hypertension, do exercise also no use in reducing CVD? basically, that person is screwed.   

 

 

With each added 4 MET hours/day of physical activity -- roughly equal to 1 extra hour of brisk walking per day -- people had a 5% to 12% lower risk of developing different types of CVD during a 7.5-year follow-up.

The association was similar in men and women, and young and old, Chen noted. However, among patients with hypertension, the benefits of physical activity in lowering risk of CVD --especially stroke -- were weaker, although fewer than 10% of these patients had properly controlled hypertension.

 

I would look at this from another perspective.

10% of the men already had hypertension. Which most of them had poorly controlled hypertension.

Some of them already have a physically active lifestyle. So whether it's due to genetic, smoking related or lifestyle/weight changes (the average chinese male probably drinks quite a lot of hard liquor as well), the physical exercise cannot prevent the hypertension liao.

So obviously, your outcomes cannot be be changed much.

 

But we know that exercise and lifestyle changes alone, can reduce risk of hypertension etc. So there is still work to be done.

 

Anyway the relative risk reduction is there but not like miracle medicine. It's about 0.77 at the highest quartile. So it's only a relative risk reduction of 23%.

[Lala81]

We do know controlling your BP if you have hypertension significantly reduces your risk of CV events.

So for these folks, probably medication would help a lot.

[Staff69]

 

 

is that poker  

Edited May 3, 2018 by Staff69

[Lmws214]

Age is catching up, at least for me.  Getting older need not mean getting weaker.  Creaking knees, stiff back, dodgy shoulders....these I am feeling it as I am coming to fifty-six years old.

 

How often do you exercise?

 

It is not ageing that causes a decline in fitness; rather, that a decline in fitness causes ageing. 

 

The buzz technique that has gained favour is high-intensity interval training (HIIT) in which bursts of intense activity – such as sprinting and cycling – are interspersed with periods of lower-intensity exercise. You know you are at high intensity when muscles burn and you get out of breath. In other words, it hurts.

 

“Ageing science supports that we should do high intensity every week, getting your heart rate up to at least 80% of its maximum,” says Bercovici. “Even 10 or 20 minutes a week will produce results – that means getting up to the point where it feels unpleasant. It should be a feeling that you can’t keep this up much longer.

 

 

How to get fit for life

1. Ramp up exercise gradually, preparing your body for the demands you wish to place on it. Walking is a great way to start. Just 10 continuous minutes at a brisk pace every day can reduce the risk of early death by 15%.

2. Aim for 10 or 20 minutes a week of high-intensity exercise – getting your heart rate up to at least 80% of its maximum. This means getting to the point where it feels unpleasant (sweating, raised heart rate, out of breath) and that you can’t keep it up for long.

3. High-intensity interval exercise should be followed by unloading activities, such as stretching and massage. Time-pressured people are tempted to extend exercise during a visit to the gym and skip stretching. Bad idea.

4. Keep to a 20:80 ratio for high:low intensity exercise. Also aim for some strength training (push-ups, squats, resistance bands) to build muscle and help to prevent later-life injuries, like those to the hip.

5. Avoid fads and eat a generally healthy diet, with plenty of vegetables and whole grains. Protein builds muscle and creatine powder in a glass of milk helps build and maintain muscle. Bone broth is good.

Edited May 6, 2018 by Lmws214

[inlinesix]

@radx & @spring

 

Please merge this thread.

 

Thanks.