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    Lower Your Risk of Cancer With Just 3 Minutes of Movement

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    You can work brisk exercise into your everyday routine.It turns out that running to catch a train or bus could have long-term benefits for your health. A new study published in JAMA Oncology found a surprising link between short bursts of intense exercise and the risk of developing cancer.  Researchers examined activity tracker data from more than 22,000 men and women to draw the connection. They found that people who moved fast for at least 3 minutes a day were approximately 30 percent less likely to die of many types of cancer, compared to those who almost always leisurely strolled from point A to point B—regardless of whether or not they exercised otherwise. The team refers to these acts of rushing up the stairs or running to catch a train as Vigorous Intermittent Lifestyle Physical Activity, or “VILPA.”Led by Emmanuel Stamatakis, a professor of physical activity, lifestyle and population health at the University of Sydney in Australia, the group gathered the activity tracker records for middle-aged and older people who said they never exercised. They then used AI to analyze the data and learn when the subjects experienced VILPA in their daily lives. After examining medical records for cancer diagnoses in the subsequent seven years, they were able to determine that VILPA had a correlation to a reduced risk of cancer. As it turns out, just a few seconds of VILPA a day can have a big impact. “The minimum needed to see some risk reduction was well under one minute a day,” Stamatakis told The Washington Post. The research should come as welcome news to the majority of adults who don’t work out. “Our study’s findings are especially pertinent to people who are not keen on leisure-time exercise, which is the majority of the adult population,” Stamatakis continued. “For them, our study suggests that doing a few short bursts of intense exercise as the day goes by may be beneficial.” “The take-home message is that moving more at a higher intensity during everyday living may be a good alternative to structured exercise, and may reduce cancer risk in the long term,” he added. Perhaps being perpetually late and in a rush is actually a good thing.Chris Malone Méndez is a Breaking/Trending News Writer at Men’s Journal.:not(.m-detail-header–title),
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      If You Stress More, You Need to Sweat More (for Your Heart)

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      When it feels like depression is crushing you or anxiety is making you want to crawl out of your skin, the last thing on your mind is exercise. But hitting the ground running is just the thing you need—and you’ll be doing more than just blowing off steam. An analysis by Harvard University researchers of more than 50,000 people found that stressed individuals who get regular physical activity have twice the protection against stroke and heart attack compared to less-stressed exercisers. Stress was identified as those dealing with anxiety and depression.
      All exercisers were at 17 percent lower risk for heart attacks than non-exercisers, regardless of stress levels. But benefits were significantly higher in people with anxiety or depression, who had a 22 percent risk reduction vs. a 10 percent risk reduction in those without either condition.Physical activity affects stress-related neural mechanisms in the brain that have a direct impact on heart health, explains researcher Hadil Zureigat, M.D., a postdoctoral clinical research fellow at Massachusetts General Hospital and the study’s lead author.Aim for 150 minutes per week. That’s a 15-minute walk on your lunch break followed by 15 minutes of curls and crunches when you get home; a 30-minute daily bike commute to your office (bonus: save the environment); or three 50-minute spin classes a week.Added perk: Exercise itself is a mood booster, helping to melt some of that anxious energy off.

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    • 125 Shares179 Views

      in Wellness

      Does Working Out Make You Hungrier? Here's the Latest Science

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      Dieting continues to be one of the hardest New Year’s resolutions to maintain, and every year it claims its share of victims. Even if you commit to a diet, there are infinitesimal ways to softly cheat—sugar-free diets come with their own zero-sugar sodas, intermittent fasters can nosh on sweets all afternoon, and even vegans can […] More

    • 163 Shares169 Views

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      Should You Eat Breakfast Before or After a Workout? An Expert Weighs In

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      Put down the peanut butter toast. Working out before breakfast burns twice as much fat as eating first, research suggests. Here’s what happens: Eating carbohydrates causes blood glucose levels to rise, which triggers a release of the hormone insulin. Work out after eating and the body uses the sugar to power your muscles. But exercising […] More

    • 113 Shares129 Views

      in Wellness

      Here's Why You Should Do HIIT Before You Lift

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      What should you do first: lifting or cardio? Many trainers recommend kicking things off in the weight room, since muscles are fresher and able to lift more, helping you progress. But a study in the Journal of Exercise Science & Fitness gives cardio top billing. Fourteen men in their 20s and 30s did two workouts. […] More

    • 113 Shares119 Views

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      The Weird Way Mouthwash Might Hurt Your Workout (Really)

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      Those huge locker room mouthwash dispensers should be banished, a U.K. study, published in Free Radical Biology and Medicine, finds. That minty swish hinders fitness gains. It has to do with nitric oxide, a naturally occurring substance in blood vessels, which increases during exercise to bring more oxygen to muscles. The vessels use nitric oxide as […] More