There’s been a lot of news recently on the benefits
\nof walking. Here’s some updated and noteworthy abstracts I compiled on why you
\nmay want to consider walking your way into better health and the importance of
\nconsidering the individual.<\/p>\n
1.
\nMovement & Health-Related Quality of Life<\/b><\/p>\n
This study reported on the positive relationship of
\ntotal physical activity (TPA) and health-related quality of life (HRQL) in 1,904
\nwomen aged 50-55 years who experienced depression symptoms in 2001.<\/p>\n
Participants
\nwere 1,904 women born in 1946<\/i>\u2212<\/i>1951 who completed mailed surveys for the Australian
\nLongitudinal Study on Women’s Health in 2001, 2004, 2007, and 2010, and
\nreported depressive symptoms in 2001. At each time point, they reported their
\nweekly minutes of walking, moderate PA, and vigorous PA. A summary TPA score
\nwas created that accounted for differences in energy expenditure among the
\nthree PA types. Mixed models were used to examine associations between TPA and
\nHRQL (short form-36 [SF-36] component and subscale scores) and between walking
\nand HRQL, for women who reported walking as their only PA. Analyses were
\nconducted in 2013<\/i>\u2212<\/i>2014.<\/i><\/p>\n
Results <\/i><\/b>Concurrently, higher levels of TPA and walking were
\nassociated with better HRQL (p<0.05).
\nThe strongest associations were found for physical functioning, vitality, and
\nsocial functioning subscales. In prospective models, associations were
\nattenuated, yet compared with women doing no TPA or walking, women doing
\n“sufficient” TPA or walking had significantly better HRQL over time for most
\nSF-36 scales.<\/i><\/p>\n
Conclusions <\/i><\/b>This study extends previous work by demonstrating
\ntrends between both TPA and walking and HRQL in women reporting depressive
\nsymptoms. (1)<\/i><\/p>\n
<\/i><\/b><\/p>\n
2.
\nLunchtime Walks At Work May Help Mood & Enthusiasm<\/b><\/p>\n
Physical
\nactivity may regulate affective experiences at work, but controlled studies are
\nneeded and there has been a reliance on retrospective accounts of experience.
\nThe purpose of the present study was to examine the effect of lunchtime walks
\non momentary work affect at the individual and group levels. Physically
\ninactive employees (N<\/i>\u2009<\/i>=<\/i>\u2009<\/i>56; M age<\/i>\u2009<\/i>=<\/i>\u2009<\/i>47.68;
\n92.86% female) from a large university in the UK were randomized to immediate
\ntreatment or delayed treatment (DT). The DT participants completed both a
\ncontrol and intervention period. During the intervention period, participants
\npartook in three weekly 30-min lunchtime group-led walks for 10 weeks. They
\ncompleted twice daily affective reports at work (morning and afternoon) using
\nmobile phones on two randomly chosen days per week. Multilevel modeling was
\nused to analyze the data. Lunchtime walks improved enthusiasm, relaxation, and
\nnervousness at work, although the pattern of results differed depending on
\nwhether between-group or within-person analyses were conducted. The
\nintervention was effective in changing some affective states and may have
\nbroader implications for public health and workplace performance. (2) <\/i><\/p>\n
3.
\nThe relationship between body mass index, sex, smoking, and genetics was linked
\nto adherence to interval walking training (IWT)<\/b><\/p>\n
This complicated-to-read study abstract showed that
\na lower body mass index and male gender were determinants to sticking with the
\nbenefits of interval training:<\/p>\n
No
\nlong-term exercise training regimen with high adherence and effectiveness in
\nmiddle-aged and older people is broadly available in the field. We assessed the
\nadherence to, and effects of, our long-term training program comprising an
\ninterval walking training (IWT) and an information technology network system
\nand the factors affecting adherence. Middle-aged and older men and women [n =
\n696, aged 65 \u00b1 7(SD) yr] underwent IWT. The subjects were instructed to repeat
\nfive or more sets of fast and slow walking for 3 min each at \u226570 and 40% peak
\naerobic capacity for walking (V<\/i>\u0307<\/i>o2peak), respectively, per day \u22654 days\/wk for 22 mo.
\nAdherence was assessed as training days accomplished relative to the target of
\n4 days\/wk over 22 mo. The effects on the V<\/i>\u0307<\/i>o2peak and
\nlifestyle-related disease score were evaluated every 6 mo. The independent
\nfactors affecting adherence were assessed by multiple-regression analysis after
\nadjustment for baseline physical characteristics and other possible covariates,
\nincluding vasopressin V1a receptor polymorphisms. The adherence over 22 mo
\naveraged 70% and was highly correlated with a 13% reduction in the
\nlifestyle-related disease score (R(2) = 0.94, P = 0.006) and with a 12%
\nincrease in V<\/i>\u0307<\/i>o2peak (R(2) = 0.94, P = 0.006). The major
\ndeterminant of higher adherence was lower baseline body mass index (BMI) (P
\n< 0.0001) and male sex (P < 0.0001). For men, in addition to BMI,
\nnonsmokers (P = 0.031) and V1a receptor polymorphisms (P = 0.033) were
\nindependent determinants of higher adherence. Thus the long-term IWT program is
\nan effective regimen. Moreover, baseline BMI and sex for all subjects, and
\nsmoking and V1a receptor polymorphisms for men, were associated with adherence.
\n(3)<\/i><\/p>\n
To
\nWalk Or HIT? <\/b><\/p>\n
The evidence for high-intensity interval training
\n(HIT) includes reducing blood sugar, promoting fat burning, and assisting with
\nenergy metabolism. (4) However, as with the efficacy of anything, the results
\none gets with exercise may be related to ones personal genetics and starting
\npoint. <\/p>\n
As the previous article demonstrated, this 2013 study
\nhad similar conclusions on individualizing exercise for the individual:<\/p>\n
This
\nviewpoint debates the state-of-the-art research focusing on the optimal
\nintensity of the exercise programs for inducing a sustained weight or fat-mass
\nloss in overweight\/obese people. In our demanding society, the most attractive
\nmessages in the popular press are those promising the best results in a short
\ntime. This might explain the emphasis given by media to those scientific
\narticles that report the efficacy on weight loss of exercise programs by their
\nshorter duration and higher intensity. However, in the literature on overweight
\nor obese people, there is little conclusive evidence for more favorable effects
\nwith high-intensity training than with continuous moderate-intensity exercise
\non body weight or fat mass loss. Since both exercise protocols have been
\ndemonstrated as useful to reduce body weight, the decision on the intensity of
\nexercise prescription should be individualized and based on outcomes different
\nfrom fat or weight loss. In this regard, there are pro and contra arguments for
\nthe prescription of high-intensity aerobic exercise in obese people. Among the
\npro arguments, is the demonstration that, in several studies, high-intensity
\ntraining appears to induce superior improvements in aerobic fitness. Among the
\ncontra arguments to prescribe high-intensity exercise is the demonstration that
\nprescribing a higher-intensity exercise decreases adherence and results in the
\ncompletion of less exercise. Thus, a successful exercise program should be
\nproposed at a moderate intensity and a low perceived effort because obese
\nsubjects who have low self-efficacy, poor mood status, and are not familiar
\nwith high-intensity workouts could easily drop out. (5) <\/i><\/p>\n
In other words, perhaps it’s best to start with
\nwalking for those out of shape and then “HIT it” as one gets into shape and
\nfeels more confident with their exercise program.<\/p>\n
Want to learn more, check out my latest blog on more wellness news here<\/a>.<\/p>\n References:<\/p>\n 1.Heesch KC, Gellecum YR, Burton NW, Uffelen, JGZ, 2.Th\u00f8gersen-Ntoumani C1<\/sup>, Loughren EA<\/a>, Kinnafick FE<\/a>, Taylor IM<\/a>, Duda JL<\/a>, Fox KR<\/a>. 3.Masuki S1, Mori M2, Tabara Y3, Sakurai A4, Hashimoto 4.Little JP, Gillen JB, Percival ME, Safdar A, 5.De Feo P1<\/sup>. Is high-intensity exercise There's been a lot of news recently on the benefits of walking. Here's some updated and noteworthy abstracts I compiled on why you may want to consider walking your way into better health and the importance of considering the…<\/p>\n","protected":false},"author":109,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[318,547,1219],"class_list":["post-16430","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-exercise","tag-hit","tag-walking-and-health"],"yoast_head":"\r\n\n
\nBrown WJ. Physical Activity, Walking, and Quality of Life in Women with
\nDepressive Symptoms. American Journal of
\nPreventative Medicine. <\/i>March 2015; 48(3): 281-29.
\nhttp:\/\/www.ajpmonline.org\/article\/S0749-3797%2814%2900567-4\/fulltext <\/p>\n<\/p>\n
\nChanges in work affect in response to lunchtime walking in previously
\nphysically inactive employees: A randomized trial. Scand J Med Sci Sports.<\/i> 2015 Jan 6. doi: 10.1111\/sms.12398. [Epub
\nahead of print]<\/p>\n
\nS5, Morikawa M6, Miyagawa K6, Sumiyoshi E7, Miki T8, Higuchi K2, Nose H. The
\nfactors affecting adherence to a long-term interval walking training program in
\nmiddle-aged and older people. J Appl
\nPhysiol<\/i> (1985). 2015 Mar
\n1;118(5):595-603. doi: 10.1152\/japplphysiol.00819.2014. Epub 2014 Dec 24.<\/p>\n
\nTarnopolsky MA, Punthakee Z, Jung ME, Gibala MJ. Low-volume high-intensity
\ninterval training reduces hyperglycemia and increases muscle mitochondrial
\ncapacity in patients with type 2 diabetes.
\nJournal of Applied Physiology<\/i> .1985; 111(6): 1554-60.<\/p>\n<\/p>\n
\nbetter than moderate-intensity exercise for weight loss? Nutr Metab Cardiovasc Dis<\/i>. 2013 Nov;23(11):1037-42. doi:
\n10.1016\/j.numecd.2013.06.002. Epub 2013 Oct 9.<\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"