Sitting will kill you, even if you exercise

One of your favorite activities may actually be killing you.

Our entire modern world is constructed to keep you sitting down. When we drive, we sit. When we work at an office, we sit. When we watch TV, well, you get the picture.

And yet, a new study that's running in the Annals of Internal Medicine found that this kind of sedentary behavior increases our chances of getting a disease or a condition that will kill us prematurely, even if we exercise.

Researchers from Toronto came to this conclusion after analyzing 47 studies of sedentary behavior.

They adjusted their data to incorporate the amount someone exercises and found that the sitting we typically do in a day still outweighs the benefit we get from exercise. Of course, the more you exercise, the lower the impact of sedentary behavior.

The studies showed sedentary behavior can lead to death from cardiovascular issues and cancer as well as cause chronic conditions such as Type 2 diabetes.

Physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world, according to the World Health Organization.

Prolonged sitting, meaning sitting for eight to 12 hours or more a day, increased your risk of developing type 2 diabetes by 90%.

So what can you do to reduce the time you spend engaged in an activity that is not good for you?

The study authors did make some simple suggestions to help you sit less. One is to just be aware of how much you are sitting. That way you can make a goal of reducing that number a little bit each week.

If you are at work, you could try a standing desk or make it a goal to stand up or walk around for a minute or three once every half an hour.

If you watch TV at night, don't zoom ahead during the commercials with your DVR. Instead walk around or at least stand up during the show break.

Source - http://www.cnn.com/2015/01/21/health/sitting-will-kill-you/index.html

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Obesity and Its Economic Cost

Top 10 Calorie Burning Cardio Exercises

Here's a quick, straight to the point (and cute) list of the Top 10 Calorie Burning Cardio Exercises.

Enjoy!

Diet Loaded With Veggies, Fruits, Whole Grains May Cut Stroke Risk

Study Shows Women Have Lower Risk of Stroke if Their Diet Includes Lots of Antioxidants

Eating a diet loaded with antioxidant-rich vegetables, fruits, and whole grains may help women lower their chances of having a stroke -- even if they have a history of heart disease or stroke, a new study shows.

Antioxidants are certain vitamins, minerals, and other nutrients that may lower stroke risk by sopping up damaging molecules in our blood called free radicals, which have been linked to heart disease, stroke, and other diseases.

The study is published in Stroke.

Researchers led by Susanne Rautiainen, a PhD student at the Karolinska Institutet in Sweden, grouped 31,035 women without heart disease and 5,680 women with a history of heart disease. Then they measured the amount of antioxidant-rich foods and beverages they ate and drank.

About 11.5 years later, there were 1,322 strokes among women without a history of heart disease or stroke. Among women with previous heart disease or stroke, there were 1,007 strokes after about 10 years.

The amount of antioxidants in the diet seemed to make a difference in stroke risk, the study showed.

Women without a history of heart disease or stroke who ate diets loaded with antioxidants were 17% less likely to have any type of stroke, compared to women who ate the least amount of antioxidants. These results held even after researchers took into account exercise, smoking, and other behaviors that could affect stroke risk.

Among women with a history of heart disease or stroke, those who ate and drank the most antioxidant-rich foods and drinks were 45% less likely to have a hemorrhagic stroke than women who ate the least.

Hemorrhagic strokes cause bleeding in the brain due to a ruptured blood vessel.

Protecting Against Heart Disease

Women with no previous heart disease or stroke got about half of their antioxidants from fruits and vegetables. Other antioxidant-rich foods and drinks such as whole grains, tea, and chocolate were also a part of their diet.

"This study is showing that if you get your antioxidants in the form of foods in the diet, it could be protective against heart disease and stroke," says Suzanne Steinbaum, DO. She is the director of women and heart disease at Lenox Hill Hospital in New York City.

Michael J. Katsnelson, MD, agrees that eating more fruits and vegetables is a healthy thing to do. He is the director of stroke services at University of Miami Hospital.

"Most stroke specialists do recommend eating more fruits, more vegetables, more omega-3 fatty acids, more nuts, and less saturated fat," he says.

More study is needed before the effects of this type of diet on stroke risk can be quantified. "The study is interesting and promising, but it needs to be replicated in other populations and men," Katsnelson says.

There are other ways to lower stroke risk, says Roger Bonomo, MD, director of stroke care at Lenox Hill Hospital in New York: "Of all of the things that can reduce your risk of stroke, smoking cessation is the one that makes the biggest difference."

Article originally by Denise Mann
WebMD Health News

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Success - How Bad Do You Want It? (Giavanni Ruffin & ET the Hip Hop Prea...

Posting this to share this MOTIVATING and INSPIRATIONAL video for all to see. Crush your limitations, believe and achieve!



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Athlete: Giavanni Ruffin (former running back for ECU)
Video by: Greyskale Multimedia

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One runs on fat, the other makes you fat!

This one made me chuckle! Now that the weather is cooling down, think about getting some outdoor cardio via hiking, walking, running, and/or cycling! Stay fit my friends!

Fattest States From 2010

Mississippi is the fattest state for 5th straight year, Colorado still leanest



"For 2010 Mississippi has claimed the title of fattest state for the fifth consecutive year, while Colorado continues its streak as the leanest. Maine rose the most places in the rankings over last year, while Oregon dropped the most, according to a new analysis by CalorieLab, Inc.

Most Obese States
Tennessee jumped from fourth place to tie last year’s second place state Alabama. Nine states have obese populations that exceed 30 percent over a three-year average, and in ten states two-thirds of the citizens were either overweight or obese by CDC standards in 2009.

Also not faring well this year was Maine, which rose six places to be the 29th fattest state, from last year’s 35th placing.

Thinnest States
Colorado repeats as the slimmest state, despite a slight increase in obesity of 0.2 percent over three years. In connection with a previous ranking Governor Bill Ritter of Colorado told CalorieLab, “We’re not spared from the national obesity epidemic, and we must remain vigilant in order to guard against it. We’re doing all we can to encourage Coloradans — especially our kids — to take advantage of the natural resources our state offers in order to stay fit, healthy and happy.”

Connecticut was the second skinniest state, with the District of Columbia third, with its three-year average obesity rate actually falling by 0.8 percent from last year. Alaska and Oregon were the only other states whose three-year average obesity rates fell.

Regional Obesity by State Trends
In general, states in the West and New England rank lowest in the fattest states rankings, while states in the South and the Rust Belt tend to rank highest.

CalorieLab computed the fattest state rankings for this year based on the Behavioral Risk Factor Surveillance System database maintained by the Centers for Disease Control and Prevention. The rankings use a three-year average in order to smooth out statistical fluctuations."

Article written by Calorielab

Physical Activity Can Reduce the Genetic Predisposition to Obesity by 40 Percent, Study Finds

"Although the whole population can benefit from a physically active lifestyle, in part through reduced obesity risk, a new study shows that individuals with a genetic predisposition to obesity can benefit even more. The research, carried out by Dr. Ruth Loos from the Medical Research Council Epidemiology Unit in Cambridge, United Kingdom, and colleagues, published in PLoS Medicine suggests that the genetic predisposition to obesity can be reduced by an average of 40% through increased physical activity.

The authors used a cohort study of 20,430 people living in Norwich, UK and examined 12 different genetic variants which are known to increase the risk of obesity. The researchers tested how many of these variants each study participants had inherited from either parent. They then assessed the overall genetic susceptibility to obesity by summing the number of variants inherited into a 'genetic predisposition score'. Most individuals inherited between 10 and 13 variants, but some had inherited more than 17 variants, while others fewer than 6. In addition the researchers assessed occupational and leisure-time physical activities in each individual by using a validated self-administered questionnaire. The researchers then used modeling techniques to examine whether a higher 'genetic predisposition score' was associated with a higher body mass index (BMI)/obesity risk and, most importantly, they also tested whether a physically active lifestyle could attenuate the genetic influence on BMI and obesity risk.

The researchers found that each additional genetic variant in the score was associated with an increase in BMI equivalent to 445g in body weight for a person 1.70 m tall and that the size of this effect was greater in inactive people than in active people. In individuals who had a physically active lifestyle, this increase was only 379 g/variant, or 36% lower than in physically inactive individuals in whom the increase was 592 g/variant. Furthermore, in the total sample each additional obesity-susceptibility variant increased the odds of obesity by 1.1-fold. However, the increased odds per variant for obesity risk were 40% lower in physically active individuals (1.095 odds/variant) compared to physically inactive individuals (1.16 odds/variant).

These findings challenge deterministic views of the genetic predisposition to obesity that are often held by the public, as they suggest that even people at greater genetic risk of obesity can benefit from adopting a healthy lifestyle.

The authors say: "Our findings further emphasize the importance of physical activity in the prevention of obesity.""

Article reprinted from the Science Daily, originally written by PLoS Medicine.