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Daily Mail
15-05-2025
- Health
- Daily Mail
Experts pinpoint number of daily steps that can prevent 13 types of cancer - forget 10,000
Reaching the golden number of 10,000 steps a day has long been lauded as one of the best ways to keep us in peak physical and mental health. But according to new research, 7,000 is all you need to lower your chances of developing up to 13 different types of cancer. At this many steps, the risk of developing cancer drops by 11 per cent, according to the study from the University of Oxford. At 9,000 steps, the risk drops by 16 per cent, but experts saw no increased benefit for extra steps beyond this. The large study involving over 85,000 people in the UK saw participants wear activity trackers for a week that measured both the amount and intensity of their daily movement. Researchers followed up with participants six years later and found walking between 5,000 to 9,000 steps indicated a lower cancer risk, regardless of how fast those steps were taken. The researchers looked at the cancers oesophageal, liver, lung, kidney, gastric, endometrial, myeloid leukaemia, myeloma, bowel, head and neck, rectal, bladder and breast—which have previously associated with low physical activity. Over the six year follow-up period, only three per cent of participants developed one of these cancers. The most common were bowel and lung cancers in men, and breast, bowel, endometrial, and lung cancers in women, according to the study published in the British Journal of Sports Medicine. Replacing sitting time with either light or moderate activity lowered cancer risk, but swapping light activity for moderate activity didn't appear to offer additional benefits. According to the Institute of Cancer Research, light exercise can help to control levels of the hormone insulin, which help the body convert food into energy. Fluctuating levels of the hormone have been linked to cancer development and progression. Walking has also been found to help the body fight off infections that could go on to cause cancer, and contribute towards maintaining a healthy weight. Being overweight and obese is the second biggest cause of cancer, according to Cancer Research UK. The charity claims that extra fat sends out signals to the rest of the body, which can tell cells in our body to divide more often. When cells divide too rapidly they can form a cancerous tumour. Writing about the new research in The Conversation, Mhairi Morris, biochemist and lecturer at Loughborough University, said the 7,000 daily steps don't have to be completed all at once. You can break it up throughout the day by swapping the lift for the stairs, having a stroll at lunchtime, walking during phone calls or parking a bit further away from your destination, Ms Morris explained. More than 400,000 people are diagnosed with cancer each year in the UK, while 167,000 die from the fatal disease. Doctors have recently sounded the alarm over the escalating cancer epidemic among young adults. It comes as 80,000 people under 40 are expected to be diagnosed with cancer this year. One of the fastest growing cancers in this age group is bowel cancer. According to the latest data, early-onset diagnoses are expected to rise by 90 percent in people 20 to 34 years old from 2010 to 2030.
Yahoo
13-05-2025
- Health
- Yahoo
Call for more exercise for children to tackle rising levels of depression
Playing football, rugby or netball as a child could help ward off mental health problems in adolescence, a new study suggests. But time playing sports appears to taper off during children's school years, researchers found. The new study, published in the British Journal of Sports Medicine, examined data on more than 16,000 children in Sweden. Our Children and Young People (CYP) Services team have been busy getting out and about to move more for their mental health this #MentalHealthAwarenessWeek. Did you know that regular exercise can boost your mood? Find your #MomentsForMovement — Lincolnshire Partnership NHS Foundation Trust (@LPFTNHS) May 15, 2024 They were tracked from birth to the age of 18, with information gathered about their physical activity levels, time spent outdoors and time spend participating in organised sports. Researchers also gathered information on whether or not the children were diagnosed with any psychiatric disorders. During the study period, 15% of the youngsters were diagnosed with mental illness, including anxiety, depression, sleep problems and eating disorders. And levels of exercise appeared to decline as children age – from an average of 4.2 hours a day among children the age of five to 2.5 hours a day for those aged 11 years. Parents were also asked whether their child took part in an organised sport, such as football, dancing or horse riding, outside of school hours. Academics found that exercise, particularly organised sports, appeared to carry a protective effect against mental illnesses during teenage years. Those who were physically active at the age of 11 were found to be 12% less likely to be diagnosed with any psychiatric condition until they were 18 years old. When split between genders, they found that physical activity at age 11 was associated with a reduced risk of depression among girls. And boys who were physically active at age 11 were less likely to suffer depression, anxiety or addiction during their teenage years. In boys, the protective effect appeared to begin early – the risk of depression was 19% lower among physically active boys aged five and 23% lower among eight year old boys, but not among girls. Participation in organised sports showed significant protective effects on anxiety and addiction for both boys and girls, and on depression for boys, the research team added. But no link was found between time spent outdoors and the risk of mental ill health. 'Physical activity at 11 years of age had a protective effect on the incidence of any psychiatric disease for boys, and on depression among girls,' the authors from Sweden wrote. 'Participation in organised sports showed strong protective effects for both girls and boys on multiple outcomes. 'Given the dramatic increase in the global prevalence of psychiatric disorders among children and adolescents, this study highlights the importance of promoting physical activity, particularly through organised sports.' They added: 'Physical activity could be used as a strategy for the prevention of mental health problems, especially before, and during, adolescence, and should spark increased interest among policymakers and motivate healthcare professionals to incorporate PA in treatment programmes.'
News18
07-05-2025
- Health
- News18
5 Simple Activities That Can Burn Calories As A 30-Minute Walk
Last Updated: Calorie-burning activities include cleaning, gardening, tai chi, and playing with your children. For basic fitness, walking is regarded as the gold standard. A vigorous 30-minute walk usually burns between 120 and 150 calories, depending on pace and body weight. However, here's an idea: what if physical activity could seem more like play than exercise? Without putting on a treadmill or running in a park, there are fun and lesser-known everyday activities that not only equal but occasionally exceed the number of calories burned by walking. These walk-free activities are listed below; some are relaxing, others are fun, and all have real data to support them. Each one makes the heart work a little harder while feeling more like living a happy life than an exercise. Gardening Planting, digging, weeding, and watering can burn 150–200 calories in a 30-minute gardening session. Gardening also increases hand strength, promotes stretching, and lowers cortisol (the stress hormone) levels, in contrast to monotonous gym activities. Instead of feeling like training, this type of exercise seems therapeutic. Dancing in the living room Play a 30-minute of music, then simply get up and move. Depending on intensity, freestyle dancing can burn anywhere from 150 to 250 calories. A study found that dancing lowers the symptoms of depression and enhances cardiovascular health, flexibility, and balance. Tai Chi Even though tai chi seems calm and contemplative, its flowing movements work every part of the body. According to a study that was published in the British Journal of Sports Medicine, 30 minutes of Tai Chi practice can burn up to 150 calories. Hula hooping In just 30 minutes, hula hooping can burn almost 200 calories. It raises the heart rate without the strain of high-impact exercises, strengthens the core muscles, and enhances coordination. Playing with kids In a half-hour, pretend play activities including running around with kids, crawling, lifting, dancing, and even chasing can burn up to 200 calories. Play that is more involved burns more calories. Active play with children enhances agility and releases hormones that promote mood, according to a Mayo Clinic study. It doesn't seem like exercise—until your tired muscles remind you otherwise the next day. First Published:
New York Post
05-05-2025
- Health
- New York Post
Just 11 minutes of these activities a day lowers risk of heart disease, cancer and death
Excuses, it's time to step aside. If you're not a huge fan of the gym and the thought of doing HIIT makes you want to hurl, you'll be pleased to know science says you don't need to do much to reap the health benefits of exercise. A new study has found that this enjoyable form of moderate exercise can significantly reduce your risk of several diseases. Jacob Lund – A new study published in the British Journal of Sports Medicine found that just 75 minutes of moderate-intensity physical exercise per week was associated with a 17% decrease in cardiovascular disease risk, a 7% drop in cancer risk and a 23% reduction in the risk of early death. Some examples of moderate-intensity physical activity include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics and taking a brisk walk — 'brisk' being moving at least 2.5 miles per hour. That means this meta-analysis, which was based on the data of over 30 million people, indicates you'd only need to walk 11 minutes per day to stroll your way into longevity. These findings are particularly encouraging for those who find the standard recommendation of 150 minutes of moderate exercise per week a bit unrealistic to manage, although it's worth mentioning that the study does note that 'higher activity levels were associated with lower risk' of all-cause mortality. Experts generally recommend aiming for 5,000 steps a day for optimal health — although anything is still better than nothing. 'We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate,' study co-author Dr James Woodcock, a professor of the University of Cambridge School of Clinical Medicine, said in a press release. The study found just 75 minutes of moderate-intensity physical exercise per week was associated with a 17% decrease in cardiovascular disease risk. lovelyday12 – 'But what we've found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day.' The findings align with previous research, including a recent study that found taking a brisk walk for only 2.5 hours a week could reduce the risk of premature death by a whopping 31%. And another recent study suggests just five minutes of daily bodyweight exercises focusing on eccentric movements — where muscles lengthen under tension — can seriously improve heart health, muscle strength and flexibility. In addition to reducing your chances of dying younger, research has shown that walking can help you lose weight, aid digestion, boost your memory and mood and improve your immune system. Plus, it's a low-impact, accessible exercise that virtually anyone can do for free. 'Moderate activity doesn't have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed,' co-author Dr Leandro Garcia said. 'For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grand kids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.'
The Star
28-04-2025
- Health
- The Star
For physical and emotional health, new mums should exercise two hours weekly
Experts say whatever amount of exercise new mothers can manage will help both physical and mental health. — JULIAN STRATENSCHULTE/dpa New mothers should aim for two hours of moderate to vigorous exercise every week, such as brisk walking or cycling, researchers say. Getting back to exercise in the first 12 weeks after birth will help boost both physical and mental health and improve sleep, according to a study. After looking at existing research, experts produced a 'strong recommendation' for new mothers to spend at least 120 minutes a week doing such exercise, spread over four or more days of the week. This should incorporate a variety of aerobic and resistance training, they said. Resistance training includes things such as using gym machines or doing exercises including sit ups, squats, push ups, leg raises and planks. Writing in the British Journal of Sports Medicine, the new guidance from the Canadian Society for Exercise Physiology also 'strongly' recommends women do daily pelvic floor muscle training to reduce the risk of urinary incontinence. Women should also try their best to develop a healthy sleep routine (such as avoiding screen time and maintaining a dark, quiet environment before bed) to support their mental health. The Canadian researchers said: 'Beginning or returning to MVPA (moderate to vigorous physical activity) in the first 12 weeks following childbirth, and better quality sleep, are associated with improved mental health. 'Postpartum women and people who follow this guideline for physical activity, sedentary behaviour and sleep will likely experience a large improvement in their psychological well-being (ie reduction in the prevalence of depression, symptoms of depression and anxiety); pelvic floor health (ie reduction in the risk of urinary incontinence); musculoskeletal health (ie reduction in low back and pelvic girdle pain symptoms and severity); cardiometabolic health (ie improvement in weight, body mass index and blood lipids); and a reduction in fatigue, while not experiencing adverse effects (eg reduced breastmilk supply or injury).' Safe after healed The team said returning to running and resistance training is generally safe once a woman is healed from their baby's birth, including Caesarean section. They added: 'It is essential to acknowledge that infant feeding and care significantly impacts daily life, including sleep, thus these recommendations may not always be achievable, and at times specific recommendations within this guideline will not align with current circumstances.' However, the team said 'any progress – even if small – in meeting physical activity targets can improve maternal physical and mental health, and any reductions in sedentary behaviour may improve cardiometabolic health.' Justine Roberts, founder and chief executive of British parenting website Mumsnet, said: 'Clear, evidence-based guidance on postpartum exercise is long overdue, and it's encouraging to see recommendations that prioritise the well-being of new mothers, even if some of them seem wildly optimistic about what looking after a newborn entails. 'As Mumsnet users will attest, 'developing a healthy sleep routine' is much easier said than done. 'However, it's crucial that this guidance doesn't become yet another stick to beat new mums with. 'Many of them are already stretched to their limits, and advice like this isn't always helpful if you don't have the practical means to follow it.' For the study, experts looked at 574 lots of research and how these related to reduced breast milk quality or quantity, depression and anxiety, urinary incontinence, fear of movement, fatigue, injury, and poor infant growth and development. – dpa
