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Take stairs, walk or cycle to work daily to live longer - Economic Times

LONDON: Taking the stairs, cycling or walking to work may help you live longer, regardless of age, sex and starting fitness level, a large-scale study unveiled on Friday claims. "People think they have to start going to the gym and exercising hard to get fitter," said Elin Ekblom-Bak, from the Swedish School of Sport and Health Sciences in Stockholm.

"But it doesn't have to be that complicated. For most people, just being more active in daily life - taking the stairs, exiting the metro a station early, cycling to work - is enough to benefit health since levels are so low to start with. The more you do, the better," Ekblom-Bak said in a statement.

The study included 316,137 adults aged 18-74 years who had their first occupational health screening between 1995 and 2015 in Sweden.

Cardio-respiratory fitness was measured using a submaximal cycle test and expressed as maximal oxygen uptake (VO2 max).

Work On Your Core Fitness: 5 Simple Exercises To Get Started

Get Your Moves Right

11 Sep, 2018

The best core exercises are the ones that cover more muscles together and are simple enough to do in the privacy of your home. (Text: Nishtha Sabharwal)

Bridge

11 Sep, 2018

Lie on your back with your knees bent. Your heels should be as close to your glutes as possible. Keep your arms to the side. Lift your hips upwards, using your feet and your glutes. Hold the position, and bring it back to start.

Bicycle Crunch

11 Sep, 2018

Lie on your back with your legs bent. Lift your legs and slowly start pedalling in the air. You can do it both clockwise and counterclockwise.

Planks

11 Sep, 2018

Lie on your stomach, then lift your body with your arms (till elbows) supporting you, and your toes at the bottom. Hold the position for as long as possible.

Sit-Ups

11 Sep, 2018

Lie on your back with your legs bent to support your lower body. Place your hands behind your neck for support. Slowly lift your upper body (not with your neck) and stop when it reaches your knees. Repeat.

This is the maximum amount of oxygen the heart and lungs can provide the muscles during exercise, according to the study presented at EuroPrevent 2019, the annual congress of the European Association of Preventive Cardiology (EAPC) in Portugal.

Swedish national registries were used to obtain data on all-cause mortality and first-time cardiovascular events (fatal and non-fatal myocardial infarction, angina pectoris, or ischaemic stroke) during 1995-2015.

The risk of all-cause mortality and cardiovascular events fell by 2.8 per cent and 3.2 per cent, respectively, with each millilitre increase in VO2 max.

Benefits of fitness were seen in men and women, in all age groups, and at all fitness levels, researchers said.

Fitness Regime For The Busy Executive

A 9-5 Commitment

24 Oct, 2017

Hectic schedules and full-time jobs don't have to get in the way of your weight loss. Stick to these tips to get past the roadblocks.

Schedule Your Workouts

24 Oct, 2017

Maintaining a to-do list is your thing, so just sneak in that gym/yoga/zumba appointment too. We agree that there is a lot to do, but you can surely take some time out for achieving your fitness goals.

Become A Morning Person

24 Oct, 2017

Working out first thing in the morning guarantees that the job is done before excuses begin to pop up. The first few mornings will be hard, but the more you will force yourself to do it, the easier it will eventually become.

Track Calories

24 Oct, 2017

Maintain a calorie journal! Yes, it sounds too much, but it totally helps. If you don't want to write it down, you can also do it via various apps. Filling out your servings will help you realise and keep a tab on your portion size, and the need to exercise control.

Prep Your Meals

24 Oct, 2017

Initially it might seem like a lot of effort, but in the long run it will save you a lot of time. Planning lunch ahead of time will help you stick to the healthy options instead of buying a greasy slice of pizza. Plus, once you invest in the ingredients and they are readily available in your kitchen, there will be no excuse for not packing a nutritious lunch.

Previous studies have been too small to ascertain whether all of these subgroups profit from improving their cardiorespiratory fitness.

There was no plateau of benefit in the total population, with some variation between sex- and age-subgroups, researchers said.

"It is particularly important to note that an increase in fitness was beneficial regardless of the starting point," said Ekblom-Bak.

"This suggests that people with lower levels cardio-respiratory fitness have the most to gain from boosting their fitness," Ekblom-Bak said.

Increasing fitness should be a public health priority and clinicians should assess fitness during health screening, said Ekblom-Bak.

Say Yes To Water, No To Coffee: How To Keep Your Stomach Healthy This Summer

Summer-Ready

24 Mar, 2018

Summer brings along various digestive issues. Not only do the high temperatures make us sweat more, they also reduce our immunity, so make sure you eat properly this season. Kirti Chadha, Head of Global Reference laboratories, Metropolis Healthcare Ltd. says, "Summer brings a majority of digestion related illnesses. Considering the rise in temperature every year, it is very important to manage our food habits to avoid stomach illnesses." Here are a few tips by Chadha to keep your stomach healthy this summer:

The Original Magic Potion

24 Mar, 2018

Keep yourself well-hydrated, always, as this helps in fighting 90 per cent of the diseases. Fiber present in the body pulls water into the colon and helps the body in creating softer, bulkier stools. This makes the passage of the stools easier without causing fissures or piles.

Not Your Cuppa

24 Mar, 2018

Limit your intake of caffeine as it can give rise to trouble with the smooth functioning of your digestive system, and lead to problems like stomach ulcers, acidity, and heartburn.

Colours Of The Season

24 Mar, 2018

It is vital to increase fiber intake during the summer months. Including foods that are rich in fiber like whole grains, vegetables, legumes, and fruits can improve your digestive tract. A high-fiber diet helps in avoiding constipation which is a leading cause of fissure.

Junk The Junk

24 Mar, 2018

'Tis the season to avoid fatty food. Oily, fried food negatively affects the digestive process, hence it is best to stay off junk food during summer. (Inputs: IANS)