Tag Archives: cheerful

Good News Monday: Even One Exercise Session Has Benefits

color colour fitness health

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A single exercise session that ups your heart rate can lower blood pressure, improve sleep, reduce anxiety and improve insulin sensitivity on the day you do it.

The big benefits such as lowering your risk of many chronic diseases and cancers start adding up within days or weeks of starting regular physical activity.  The current guidelines are:

  • Move more, sit less. Some physical activity is better than none.
  • Spread aerobic activity through the week. Aim for at least 2.5 -5 hours of moderate intensity or 1.25 – 2.5 hours of vigorous intensity.
  • Strength train at least twice a week. Your bones, joints and muscles need love!
  • Add balance training as you get older.  Yoga, tai chi and other activities help prevent falls.
  • Anyone with chronic conditions should be as physically active as
    their abilities and conditions allow.
  • Pregnant? Stay moderately active, per your doctor’s advice.

What’s moderate vs. what’s vigorous? Per the guidelines, moderate activity means you’re breathing hard and can hold a conversation, but you can’t sing. (OK, some of us can’t sing no matter what.) “Vigorous” means you can’t get more than a couple of words out without a breath.

Exercise with others and live longer! A recent Mayo Clinic study of more than 8500 participants found that playing team and partner sports added years to their lives vs exercising alone:

  • Tennis: +9.7 yrs
  • Badminton +6.2 yrs  (I am not making this up)
  • Soccer +4.7 yrs
  • Jogging +3.2 yrs
  • Gym +1.5 yrs
  • Group exercise classes or clubs also boost longevity
panoramic view of people in bicycles

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Good News Monday: Random Animal Facts

OK, none of these qualifies as “news” exactly, but they’re cool enough to brighten my day, and hopefully yours.

  • The heart of a shrimp is located in its head.
  • A snail can sleep for three years.
  • The fingerprints of a koala are so indistinguishable from humans that they have on occasion been confused at a crime scene.
  • Slugs have four noses.
  • Elephants are the only animal that can’t jump.
  • A rhinoceros’ horn is made of hair.

Question: What could possibly be so compelling to a slug that it would need four noses to smell it?!