Don’t like exercise? – High-intensity incidental physical activity is HIIT
The commonly held wisdom is that activity had to last for at least ten continuous minutes to be beneficial, although there was no credible scientific evidence to support this.
New evidence, published in the British Journal of Sports Medicine, shows regular, incidental activity that gets you huffing and puffing is likely to produce health benefits, even if you do it in 30-second bursts, spread over the day.
Incorporating more “high-intensity incidental physical activity” or HIIT, whether by vigorously sweeping the floor or carrying groceries, could be the key to getting high quality exercise each day. Even if this incidental physical activity only lasts for a few minutes, it can result in significant health benefits. In this study, simply by adding more incidental activity, described as, “any activity that is part of one’s daily living that is not done with the purpose of recreation or health and requires no discretionary time” improved overall health.
Some examples of HIIT may include walking or cycling to the grocery store, performing daily chores with intensity, or using the stairs instead of the elevator. This kind of activity prevents far fewer barriers than the concept of “exercising” which is physical activity that is both structured and planned. This study answers the question of how incidental physical activity can be maximized to improve health conditions.
The length of time for incidental PA can vary and is not structured. It can be just a few seconds such as climbing the stairs, “or several minutes or even hours of active commuting.”
This focus on short bursts throughout the day, offers the opportunity to incorporate vigorous physical activity into a busy lifestyle while receiving major health benefits. Incidental vigorous physical activity has been shown to be synonymous with partaking in exercise lasting 20-30 minutes.
These new research has,”opened new horizons for physical activity and exercise medicine practice by recognizing that any bout of physical activity count toward better health.” It is highly recommended to work on incorporating a short bout of HIIT to experience numerous health advantages and outcomes.
To learn more: THE MOST EFFECTIVE FORM OF EXERCISE ISN’T “EXERCISE” AT ALL – Quarizy
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New Question of the Week – April 16th, 2019
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The question of the Week – April 16th, 2019
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[yikes-mailchimp form=”1″]Mindful Monday | Want success? Start with exercise first
The idea of a “lifestyle” overhaul can be intimidating. Getting healthier includes so many variables such as healthy
eating, exercise, better sleep and reduced stress. A recent study suggests that developing an exercise routine first results in a preference for healthier foods.
A study published by the International Journal of Obesity, concluded that starting an exercise routine often leads to healthier food choices. Instead of taking something away, you can add a physical activity. The researchers recruited 2500 college students who said they did not diet or exercise for more than 30 minutes a week. They were asked not to change their eating habits.
However, many of the exercise participants changed their eating habits without being told to. The 2000 who stuck with the exercise plan, were more likely to eat more nutritious foods and less “junk” food. The more a participant exercised, the more their diet improved.
“Longer exercise duration was associated with a decrease in preference for foods characteristic of the standard western diet, such as red meat, fried foods and snack foods. Meanwhile, high-intensity exercise was associated with an increase in preference for healthy foods. Overall, Bray says, this means “compliance with the exercise program was associated with a move toward eating healthier overall.”
The diet didn’t delve deeper into why exercise fuels healthy eating, but likely biology and psychology are responsible.
However, scientists believe there is something more “I really do think exercise is altering neural processing in your brain. The stimulation of your brain that occurs with high-intensity exercise is what changes lots of things about your body,” Bray says.
To learn more: Exercising Might Help You Make Healthier Food Choices, Study Says – Time
To get started, see our Exercise Resource Page
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Free Resource Friday | Plant-Based Resources
“The American Association of Clinical Endocrinologist recommends a plant-based diet for people with diabetes, yet many people and educators are unsure how to get started.” – Coach Beverly
This Free Resource Friday, we want to share all of our Plant-based Resources.
Check out our resource page full of ideas, recipes and more!
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[yikes-mailchimp form=”1″]“Most U.S. kids not meeting sleep, exercise and screen time targets”
A new study suggests that only 1 out of every 20 teens in America is getting the physician recommended amount of sleep, exercise and screen time (time spent on devices).
The recommended amount of exercise for a teenager is 1 hour of moderate to vigorous exercise per day. Screen time should be limited to 2 hours per day. “Kids ages 6 to 12 old also need 9 to 12 hours of sleep, while teens need 8 to 10 hours nightly.”
The study concluded that too little sleep and exercise and too much screen time can lead to chronic health issues such as obesity, mental health problems, poor academic performance and unhealthy behavior such as smoking and drinking.
However, these recommendations have been increasingly difficult for children and teenagers to meet. Similar to adults, it can be hard to meet all three requirements at the same time, versus focusing on one.
For the study, 59,000 kids were surveyed over four years. “Overall, just 3 percent of girls and 7 percent of boys spent the optimal time sleeping and being physically active while limiting screen time.”
The three factors seem to support each other. More exercise led to better sleep and less screen time. However, less exercise led to more screen time and less sleep.
The study urges parents to encourage their children to engage in physical activity that can help with sleep patterns. Schools also impact sleep due to early start times.
“Sleep and physical activity are two pillars that should not be sacrificed in childhood,” said Jonathan Mitchell of the Children’s Hospital of Philadelphia and the University of Pennsylvania.
Sleep is often sacrificed for other activities including spending time on cell phones, computers and watching TV. Teens and parents should be more cognizant of bedtime and focus on finding a balance between, sleep, exercise and screen time.
To learn more: Most U.S. kids not meeting sleep, exercise and screen time targets – Rueters
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Less beef, more beans. New world diet.
A report attempting to overhaul the universal “diet” says a hamburger a week is about as much red meat you should be consuming. Eggs should be limited to less than four a week and dairy, one serving per day.
A panel of nutrition, agriculture, and environmental experts recommend a plant-based diet. This recommendation stems from many published studies that link red meat to health problems and livestock farming to environmental issues.
The report highlights the deadly effects meat production is having on the environment. “Producing red meat takes up land and feed to raise cattle, which also emit the greenhouse gas methane.”
The report was organized by a Swedish-based nonprofit seeking to improve the food system. They believe a “great food transformation” is necessary by 2050. They also believe their recommended diet could be inclusive to all cultures around the world.
Of course a major obstacle is convincing cultures who are traditionally meat and cheese heavy, to make the shift.
“The diet encourages whole grains, beans, fruits and most vegetables, and says to limit added sugars, refined grains such as white rice and starches like potatoes and cassava. It says red meat consumption on average needs to be slashed by half globally, though the necessary changes vary by region and reductions would need to be more dramatic in richer countries like the United States.”
Scientists
Advice to limit red meat isn’t a new concept and has been linked to lowering high saturated fats. However, the meat and dairy industries argue that their products carry important nutrients necessary for a healthy diet.
A report conducted by the United Nations, concluded that livestock is responsible for 15% of gas emissions that warm the climate. International Climate Researcher, Robbie Andrew, believes that utilizing practices that help the animal to grow bigger faster may help decrease emission, however the animal will still produce methane, which is a powerful greenhouse gas.
People could replace beef with chicken or pork, which do have few emissions, however plants have one of the smallest carbon footprints over all.
The report itself does lay out the “optimal” diet for both environment and health. However, researchers understand the battle it may be to convince policy makers, food companies and those set in traditional cuisine.
Enjoy our Plant Based Resources Library
To learn more: Less beef, more beans. Experts say world needs a new diet – AP
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New Question of the Week – April 8th, 2019
Our Diabetes Detective Team scans the diabetes news to discover the most relevant info that Diabetes Educators need in their daily practice. We post one daily Blog Byte from Monday to Friday. And of course, Tuesday is our Question of the Week. It’s Informative and FREE! Sign up below!
The question of the Week – April 8th, 2019
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[yikes-mailchimp form=”1″]Edi Matsumoto – Art as a Healing Tool
We are honored to have the talented and insightful Edi Matsumoto present at our First Annual Women Leaders in Diabetes Conference. Edi will be discussing “Art as a Healing Tool” along with sharing her artwork.
After traveling in Southeast Asia, exploring cultures and volunteering at the Mother Theresa’s Home for the Dying Destitute in Calcutta, India, Edi came to the U.S.
Her experience with Mother Theresa motivated her to go into nursing, she says. She earned her Nurse Practitioner certificate and master’s degree in Nursing from San Jose State University. She also received her master’s degree in Fine Arts from the Academy of Art in San Francisco.
Her body of work titled “Lives in Our Hands” depicts narrative portraits of healthcare professionals (HCPs), including day to day struggles they face and joy that they work for. Her work has been shown at the Palace of Fine Arts in SF, the Triton Museum of Arts in Santa Clara, and Pacific Grove Art Center among others.
She is involved in the action collaborative lead by the National Academy of Medicine to raise awareness on the HCP burnout issue to promote their well-being by using art, mindful awareness and wellness coaching.
To meet Ms. Matsumoto and view her artwork, please join our
Women Leaders in Diabetes Conference. To learn more about Edi and view her beautiful art – www.edimatsumoto.com
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