Princeton Club

FALL ISSUE 2016

USELOITSEorIT
STOPPING EXERCISE DECREASES
BRAIN BLOOD FLOW
FBOASOICD1S01
YOUR DIET MAKEOVER

6ttorGicETks
back into
A WORKOUT ROUTINE

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6Traicwkosrtkooguettrboauctkiniento If your morning run feels impossible and skipping the gym has become
your norm, try these tricks for getting back into a fitness routine
1. Lay out your clothes the night before 4. Plan it ahead of
time
“If you wake up and see your running shoes, sports bra, leggings, snack and water
bottle all ready to go, you’ll feel like you’re too invested to change your mind,” says A rookie mistake is to make working out
Keri Cawthorne, a personal trainer and pilates instructor with the B.C. Parks and a “maybe.” Douglas knows she’s much
Recreation Association for Vancouver and greater area. more likely to hit the gym or go to a yoga
“Do you hit the gym after work? Pack your gym bag, including a pre-workout snack, class if she’s planned it at least the day
the night before,” suggests Cawthorne. That way, a rushed morning or low energy before. “If you already committed to the
levels after work are less likely to be easy excuses. decision, it’s not an option not to do it,”
says Douglas.
2. Take a 30-day challenge

Try challenging yourself to work out every day, or
every other day, for a month or longer. Kelowna-based
Carol Smyth is currently embarking on a 365-day daily
fitness challenge (and tracking her progress at www.
thebrightboxblog.ca). Since starting the challenge, Smyth
says she no longer has a “lengthy battle” with herself
about whether or not to work out. Her baseline – the least
she must do on any given day – is a 5km run and on other
days she hikes, lifts weights or does a spin, yoga or pilates
class. “I wake up and I know it’s going to be done so I just
do it. I actually find the challenge liberating and freeing,”
says Smyth.
If you’re not ready to commit to a long-term challenge,
working out on the same days each week will help to make
fitness seem like a given, rather than an option.

3. Break it down

A trick that helps Toronto-based physiotherapist
Laura Douglas get through more difficult runs
(and even helped her complete a marathon) is
to push herself to go just a little bit further. “I
look ahead to the next landmark, a street sign or
a hydro pole, and I force myself to continue to
that point,” says Douglas. Once she gets there,
running just another 100 feet or so doesn’t seem
so bad, so she looks to the next landmark.
When you’re feeling particularly drained,
knowing there’s still half an hour left in your
workout can make you want to give up. Instead,
focus only on the next set of weights, or running
the next five minutes and before you know
it, you’ll have completed your workout. Keep
in mind, however, the difference between
wanting to end a workout, and needing to end
it. If you’re in pain or your fatigue feels more
excessive than it should be, listen to your body
and call it quits.

4. Buddy up

A trick that helps Toronto-based physiotherapist Laura Douglas
get through more difficult runs (and even helped her complete a
marathon) is to push herself to go just a little bit further. “I look
ahead to the next landmark, a street sign or a hydro pole, and I
force myself to continue to that point,” says Douglas. Once she
gets there, running just another 100 feet or so doesn’t seem so
bad, so she looks to the next landmark.
When you’re feeling particularly drained, knowing there’s still
half an hour left in your workout can make you want to give up.
Instead, focus only on the next set of weights, or running the next
five minutes and before you know it, you’ll have completed your
workout. Keep in mind, however, the difference between wanting
to end a workout, and needing to end it. If you’re in pain or your
fatigue feels more excessive than it should be, listen to your body
and call it quits.

6. Lower your expectations

Just because you’re not feeling up to your usual one-hour
routine, don’t skip working out altogether. By doing a little
exercise, even if it’s just a 20-minute bike ride, you’re keeping
your brain programmed to your fitness schedule. On the other
hand, if you don’t exercise at all, it won’t seem like a big deal to
skip another work out in the future.
“Ten minutes is good enough,” says Tova Payne, a yoga teacher
and nutrition coach in Vancouver. Commit to doing 10 minutes
and either you get a great, de-stressing and energizing mini
workout, or “once you put 10 minutes into something, it’s likely
you’ll want to keep going,” says Payne. It’s a win win.

Just because you’re not feeling up
to your usual one-hour routine,
don’t skipworking out altogether.

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Ab Workouts
Our Top 8 Abs Exercises

The Side Crunch

A deceptively difficult move, the side crunch tests your balance while it
teases your oblique muscles. (It worked my hips in a way I’ve not felt in a
while, too.)

Do it:

• Kneel on the floor and lean all the way over to your right side, placing your right palm on
the floor.

• Keeping your weight balanced, slowly extend your left leg and point your toes.
• Place your left hand behind your head, pointing your elbow toward the ceiling.
• Next, slowly lift your leg to hip height as you extend your arm above your leg, with your

palm facing forward.
• Look out over your hand while bringing the left side of your rib cage toward your

hip.
• Lower to your starting position and repeat 6 to 8 times.
• Do two sets of 6 to 8 reps, and then switch sides.

Abdominal Hold

This is the sort of move that looks so wonky, you sure hope
your roommate doesn’t catch you doing it — unless she also
gets to see you look stellar in a bathing suit, in which case
she just may pull up a chair.

Do it:

• Sit tall on the edge of a sturdy chair and place your hands on the edge
with your fingers pointing toward your knees.

• Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift
your butt off the chair.

• Hold this position for as long as you can — aim for 5 to 10 seconds.
• Lower yourself down and repeat.
• Continue this exercise for 1 minute.

Opposite Arm and Leg Raise

Done during my workout warm-up, this move makes me feel longer, steadier, and seriously
balanced. Thanks, core!

Do it:

• Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
• Raise your left arm to shoulder height and your left leg to hip height.
• Hold for 2 counts, reaching forward with your fingers and back with your heels.
• Repeat this exercise on the opposite side.
• Do 15 to 20 reps, alternating sides.
• For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

The Climb Up The Prone Plank

Crunchier than most of the lying- A super-simple, do-anywhere move that zips up your

down crunches I’ve tried, this move abs a la Ms. Stefani. (Fingers crossed.)

also makes the cut simply because it’s Do it:

novel. • Get into a full pushup position with your palms on the floor beneath
your shoulders.
Do it:
• Hold here for 30 seconds, with your abs contracted and your arms
• Start by lying on the floor with a 3-foot-long and legs extended and your head aligned with your spine.
scarf or towel wrapped around the ball of your
right foot, knees bent, left foot on the floor. • As you build strength, hold this position longer, up to one minute.
• Go deeper: Try the one-arm stable switching plank.
• Hold the scarf in both hands, and extend your
right leg, keeping your foot flexed. The Hundred

• Slowly walk your hands up the scarf as you lift A machine- (and accessory-) free Pilates move that afterwards always makes me
your head and shoulders off the floor. Hold for
a count of 2. think 1) “Uh, we sure sounded like we’re doing Lamaze,” and 2) “Wow.”

• Now lower yourself back to the starting Do it:
position, walking your hands back down the
scarf. • Sit tall on the mat with your knees bent by your chest and your hands at your sides.
• Lie down with your knees bent and your palms facing down.
• Do two sets of 8 to 10 reps on each sides Be • Exhale and raise your head and shoulders off the mat.
sure to keep your head neutral — don’t tuck • Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
your chin or tilt back. • Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
• Do 100 pumps, or 10 full breaths.
Squat Thrust • Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward
with Twist
your spine.
I avoided this move at first because • You should keep your abs engaged this way throughout the workout.

I thought it had “wrenched back” The Cobra

written all over it. But after doing After doing a series of regular

slooowly at first and testing where the crunches and other lying-down

back tweaking would begin, I found exercises, getting into cobra pose is

the threshold between “yikes” and a welcome change. It always makes

“yes!” me feel like I’m lengthening the front

Do it: of my rib cage, too, which is a sweet

• Stand with your feet shoulder-width apart and reward.
extend your arms in front of you at shoulder
height. Do it:

• Begin by squatting down, bending your knees • Lie facedown on the floor with your palms near
90 degrees, and twisting your upper body to your chest.
the left.
• Lift your head, shoulders, and chest off the
• Now come up and repeat the exercise to the floor, pulling your shoulder blades down and
right. together.

• Keep your weight in your heels and don’t allow • Hold for 2 counts and then lower back down. •
your knees to jut forward away from your toes. • Repeat 8 to 10 times.
• For a more difficult exercise, try lifting your
• Keep your knees facing forward as your chest
and shoulders move side to side. thighs and hips off the floor.

• For the best results, bend your knees as close
to 90 degrees as possible.

In the end we only

regret

the chances we didn’t take.

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Food Basics 101:
Your Diet Makeover

Use these basic nutrition tips to THE MUSCLE NUTRIENT: PROTEIN
help you get started and you will
be sure to achieve the success you It has been said that protein is the staple of any diet, especially to serve the
have been looking for. While working dietary needs of an athlete. Next to water, protein is the most abundant
out and transforming your body, a material in the human body. It is present in muscle, bone, connective tissue
commonly overlooked factor is diet. skin and blood.
Sure, working out hard will allow for
some change in your physique, but While consuming enough protein is essential for growth and development of
the true task is to feed your body the the body, eating huge amounts will not build muscle unless you are strength
necessities it requires for gaining lean training at a high intensity in order to cause muscle hypertrophy (muscle
muscle mass, decreasing body fat and growth). This means you should not fall into the high-protein fad that seems to
keeping up the energy level for these be the latest trend in North America.
extra activities.
The following is a protein recommendation list based on the current
Now, I’m not talking about the diet Recommendation for Dietary Allowance (RDA):
you get out of a can or in a pill, or the Sedentary or those who exercise infrequently = 0.4 grams / 1 pound of
one that limits your food choices to body weight
one food group (or one food!). I am Active exerciser = 0.5-0.6grams/1 pound of body weight
talking about smart food choices; a Very active/weightlifter/endurance athlete = 0.7-0.8 grams / 1 pound of
lifestyle change that is fairly easy to body weight
adjust to and one that anyone can live
with. Have you ever seen a person who In general, about 15-20% of your total daily calories should come from protein.
works out like crazy, but never looks
any different? I think every gym has HERE IS A LIST OF SOME GOOD SOURCES OF PROTEIN
one of these. These people are not TO GET YOU STARTED:
doing one of two things: varying their
workouts (see The 16 Most Advanced • Chicken breast
Intensity Building Techniques!), or are • Turkey
not making wise food choices. It is • Orange roughly
likely the latter, where they have not • Salmon
been taught the basics? • Tuna
• Top round/sirloin steak
Here, I will detail the very simple • Lean ground beef
science behind food choices and • Egg whites
how to incorporate them by choosing • Low fat cottage cheese
from simple charts of the food option
examples for the different nutrients In general, about
our bodies need. Keeping in mind too,
that it is okay to indulge sometimes, 15-20%
but a lifestyle change of healthy eating
will not only ensure a maintained of your total daily
physique, but also healthy insides for calories should
disease prevention. Use these basic
nutrition tips to help you get started come from protein.
and you will be sure to achieve the
success you have been looking for.

Note: When starting a new program
of any sort (diet or exercise) be sure to
consult with your physician first.

THE ENERGY NUTRIENT: CARBOHYDRATES THE HYDRATION
NUTRIENT: WATER
The supermarket shelves are filled with tons of “low carb” items and every new
fad diet screams to ‘cut the carbs, pass those potatoes and resist the rice’! Low Drinking water during exercise is
carbohydrate diets will ultimately affect your stamina and endurance, so they are necessary to sustain performance and
in fact necessary since they are the body’s main source of fuel. to avoid injury. What to drink and how

Carbohydrates fuel the body by providing our muscles with glycogen, while often to drink it really depends on
working out, and helps us to optimize our athletic performance. Carbohydrates the duration and type of workout you
should be from minimally processed sources like eating true whole wheat bread
versus white bread or even enriched bread (read labels carefully - sometimes the are doing. There are some activities
brown packaging or the name “health/12-grain” bread can be deceiving). like long distance running which

Carbohydrates should make up about 55-60% of your total caloric intake, may require more than water (sports
depending on your activity level. drinks help to also replenish lost
electrolytes).
HERE IS A LIST OF FOOD SOURCES OF CARBOHYDRATES TO HELP YOU:
A general hydration rule is to drink
• Baked potato one 8oz glass of water for every 15-20
• Sweet potato
• Brown rice minutes of exercise.
• Wild rice
• Squash
• Pumpkin
• Oatmeal (whole oats)
• Whole wheat bread
• Whole wheat tortillas

THE ENERGY NUTRIENT: FAT MAKING YOUR
TRANSISTION EASY
Fats are an important and necessary nutrient
for everyone. That is, some fats - you see, Now that you are armed with your
there are those that are saturated and are not food basics, you can incorporate this
good for your cholesterol levels, potentially into your existing regimen to achieve a
causing clogged arteries.
healthier lifestyle.
The fats that are considered good for your
body are unsaturated fats. These can actually BELOW ARE SOME OTHER QUICK TIPS TO
help protect against heart disease by reducing FOLLOW TO MAKE THIS TRANSITION
cholesterol and providing the body with MORE EASILY:
extra energy. Basic rule here, if it is a solid
at room temperature, it is usually saturated • Eat smaller meals more frequently throughout
(bad) ; if it is a liquid at room temperature it is the day to feed your metabolism and raise it
unsaturated (good). naturally, so you are able to burn calories at a
more efficient rate.
OF COURSE, HERE IS A LIST TO HELP YOU WITH SOME
OF THE GOOD FATS YOU SHOULD INCLUDE IN YOUR DIET: • Prepare foods in advance so when you are
“starving hungry”, you are less likely to
• Safflower oil eat junk.
• Olive oil
• Flax seed oil - Learn More • Season meats/fish the night before so that
• Sesame oil they are tastier when cooked.
• Fish body oils (EFAs=essential fatty acids)
• Don’t deprive yourself; if you crave chocolate
chip cookies, have one or you’ll end up eating
an entire bag tomorrow!

• Chew slowly and serve small portions at a time
so you stop eating when you are full.

• Do not skip meals - this sets you up for
overeating.

• Keep a diet journal so you can stay on top of
your new lifestyle change.

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Can a healthy lifestyle

prevent cancer?

A large proportion of cancer cases and deaths among U.S. individuals
who are white might be prevented if people quit smoking, avoided
heavy drinking, maintained a BMI between 18.5 and 27.5, and got

moderate weekly exercise for at least 150 minutes or vigorous exercise
for at least 75 minutes, according to a new study.

Cancer is a leading cause of
death in the United States.

Mingyang Song, M.D., Sc.D., of
Massachusetts General Hospital, Harvard
Medical School and the Harvard T.H.
Chan School of Public Health, Boston,
and Edward Giovannucci, M.D., Sc.D., of
the Harvard T.H. Chan School of Public
Health and Harvard Medical School,
Boston, analyzed data from two study
groups of white individuals to examine the
associations between a “healthy lifestyle
pattern” and cancer incidence and death.

A “healthy lifestyle pattern” was defined The Preventability of Cancer
as never or past smoking; no or moderate
drinking of alcohol (one or less drink a "We have a history of long delays from
day for women, two or less drinks a day discovery to translating knowledge to
for men); BMI of at least 18.5 but lower practice. As a society, we need to avoid
than 27.5; and weekly aerobic physical procrastination induced by thoughts that
activity of at least 150 minutes moderate chance drives all cancer risk or that new
intensity or 75 minutes vigorous intensity. medical discoveries are needed to make
Individuals who met all four criteria were major gains against cancer, and instead we
considered low risk and everyone else was must embrace the opportunity to reduce
high risk. our collective cancer toll by implementing
effective prevention strategies and changing
The study included 89,571 women and the way we live. It is these efforts that will
46,399 men; 16,531 women and 11,731 be our fastest return on past investments in
had a healthy lifestyle pattern (low-risk cancer research over the coming decades,"
group) and the remaining 73,040 women write Graham A. Colditz, M.D., Dr.P.H.,
and 34,608 men were high risk. and Siobhan Sutcliffe, Ph.D., of Washington
University School of Medicine, St. Louis.
The authors calculated population-
attributable risk (PAR), which can be
interpreted as the proportion of cases
that would not occur if all the individuals
adopted the healthy lifestyle pattern of the
low-risk group.

The authors suggest about 20 percent
to 40 percent of cancer cases and about
half of cancer deaths could potentially be
prevented through modifications to adopt
the healthy lifestyle pattern of the low-risk
group.

The authors note that including only white “We have a history of long delays
individuals in their PAR estimates may from discovery to translating
not be generalizable to other ethnic groups knowledge to practice.”
but the factors they considered have been
established as risk factors in diverse ethnic -Graham A. Colditz, M.D., Dr.P.H.,
groups too. and Siobhan Sutcliffe, Ph.D.,

“These findings reinforce the predominate of Washington University School of Medicine, St. Louis
importance of lifestyle factors in
determining cancer risk. Therefore, primary
prevention should remain a priority for
cancer control,” the authors conclude.

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Princeton Club
Massage Services

Health Benefits of Massage

• Stress Reduction and Relaxation
Massage helps the body to slow down and decreases levels of the stress hormone
cortisol.
• Muscle Loosening and Improved Flexibility
Massage combs through muscle “knots” to relax the fibers and restore their full
length. This in turn increases flexibility.
• Pain Reduction
Massage addresses the source of pain in muscle imbalances and sustained muscle
contraction. By addressing these issues much chronic pain is alleviated.
• Injury Recovery and Rehabilitation
Massage restores healthy blood flow to areas of diminished circulation thus allowing
the body to heal. Massage also helps reduce scar tissue and adhesive restrictions.
• Increased Circulation
Massage improves the body’s circulation allowing for reduction in swelling and
inflammation as well as an improved feeling of well-being.

Hydro-Massage Beds

Princeton Clubs feature Hydro-Massage beds. Imagine
lying comfortably on a bed with pressurized heated
water giving you a massage that you customize to
your liking. Whether you want to spend your massage
being completely relaxed, working on sore muscles, or
rejuvenating your mind you will absolutely love your
Hydro-Massage session every time. With incredibly
affordable unlimited usage packages get one for you or
as a gift. With convenient 24 hour access to the massage
bed it just might motivate more regular workouts!

Massage Techniques Offered at the Princeton Club

• Swedish
A relaxation focused massage using broad circulatory strokes and light to moderate pressure.
• Deep Tissue and Trigger Point
This type of massage focuses on sore areas to loosen muscles and uses a stronger pressure than
Swedish.
• Sports
Sports massage is best paired with athletic training to prevent injury and allow you to perform
maximally. Passive stretching is often involved so wear stretchy/loose-fitting clothing.
• Myofascial Release
This type of massage is for injury recovery and repetitive stress pain. Myofascial massage works with
connective tissue and is very helpful for improving flexibility and range of motion.
• Prenatal
This massage addresses the usual areas of pain in pregnancy and helps diminish swelling in the limbs.
• CranioSacral
A gentle technique that involves manipulation of the head to affect the whole body.
• Hot/Cold Stone
Hot/Cold Stones can be added to any length of massage with the benefits of increased relation as well
as muscle loosening and tension release.
• Thai Massage
This type of massage is afull, deep body treatment which includes both stretching of the joints and
muscles, and compression by various means (hands, thumbs, feet, knees) along energy lines and
muscle groups. This is done on a mat with the recipient clothed. A typical full body treatment is 90
minutes although can be used for shorter specific work.

“The power of touch can
be absolutely amazing! It
is rewarding to see people
I have worked with reach
optimum performance while
rehabilitating before and
after an injury. The body is an
outstanding gift we should not

take for granted.”

Use it or lose it

Stopping exercise decreases brain blood flow

We all know that we can quickly lose cardiovascular endurance if we stop
exercising for a few weeks, but what impact does the cessation of exercise have
on our brains? New research led by University of Maryland School of Public
Health researchers examined cerebral blood flow in healthy, physically fit
older adults (ages 50-80 years) before and after a 10-day period during which
they stopped all exercise. Using MRI brain imaging techniques, they found
a significant decrease in blood flow to several brain regions, including the
hippocampus, after they stopped their exercise routines.

A breakdown of the hippocampus

“We know that the hippocampus plays an important role in learning and memory
and is one of the first brain regions to shrink in people with Alzheimer’s disease,” says
Dr. J. Carson Smith, associate professor of kinesiology and lead author of the study,
which is published in Frontiers in Aging Neuroscience in August 2016. “In rodents,
the hippocampus responds to exercise training by increasing the growth of new blood
vessels and new neurons, and in older people, exercise can help protect the hippocampus
from shrinking. So, it is significant that people who stopped exercising for only 10
days showed a decrease in brain blood flow in brain regions that are important for
maintaining brain health.”

Qualified candidates Onging research persists

The study participants were all “master athletes,” defined “We know that if you are less physically active, you
as people between the ages of 50 and 80 (average age was are more likely to have cognitive problems and
61) who have at least 15 years history of participating in dementia as you age,” says Dr. Smith. “However,
endurance exercise and who have recently competed in an we did not find any evidence that cognitive abilities
endurance event. Their exercise regimens must have entailed worsened after stopping exercising for just 10 days.
at least four hours of high intensity endurance training each But the take home message is simple -- if you do
week. On average, they were running ~36 miles (59 km) each stop exercising for 10 days, just as you will quickly
week or the equivalent of a 10K run a day! Not surprisingly, lose your cardiovascular fitness, you will also
this group had a V02 max above 90% for their age. This is a experience a decrease in blood brain flow.”
measure of the maximal rate of oxygen consumption of an
individual and reflects their aerobic physical fitness. Dr. Smith believes that this could have important
implications for brain health in older adults, and
Dr. Smith and colleagues measured the velocity of blood flow points to the need for more research to understand
in brain with an MRI scan while they were still following how fast these changes occur, what the long
their regular training routine (at peak fitness) and again term effects could be, and how fast they could be
after 10 days of no exercise. They found that resting cerebral reversed when exercise is resumed.
blood flow significantly decreased in eight brain regions,
including the areas of the left and right hippocampus and
several regions known to be part of the brain’s “default mode
network” -- a neural network known to deteriorate quickly
with a diagnosis of Alzheimer’s disease. This information
adds to the growing scientific understanding of the impact of
physical activity on cognitive health.

“We know that if you are less
physically active, you are more
likely to have cognitive problems

and dementia as you age.”
-Dr. Smith

cwoBhfeitanehnxeegfairegcceiiasleeffects

Compared to older people, younger
adults experience greater antioxidant
benefits from one exercise session,
new research shows. According to a
new study, age may play a significant
role in a cell’s ability to respond to
that activity.

If you’re an older adult, a 30-minute
workout may not be as effective,
even at the cellular level, as it was
when you were younger.

More than a number Suprising findings

According to a new study, age may play a The findings indicate a single session of
significant role in a cell’s ability to respond submaximal aerobic exercise is sufficient to
to that activity. activate an important group of antioxidant
genes at the whole cell level in both young
Tinna Traustadóttir of Northern Arizona and older adults. However, nuclear import
University led the study, which was of Nrf2, the regulator for this group of
published in Free Radical Biology and antioxidant genes, is impaired with aging.
Medicine, a journal of the Society for Nuclear import is required for Nrf2
Redox Biology and Medicine. to access the antioxidant gene targets.
Together these data demonstrate for the
In the study, a group of men ages 18 to first time the weakening of Nrf2 activity in
30 were tested against a group of older response to exercise in older adults.
men 55 years and older. Study participants
were generally healthy, non-smokers, who Traustadóttir’s ongoing research aims to
were not taking antioxidant supplements identify molecular processes responsible
in excess of a multivitamin, or any non- for age-related cellular changes. By better
steroidal anti-inflammatory drugs for two understanding the molecular signals
weeks leading up to the experiment. promoting beneficial effects of exercise,
definitive recommendations could be
The two groups cycled for 30-minutes, made for improving the body’s reaction to
with blood being drawn six different times oxidative stress, which could lower the risk
measuring cell function and antioxidant for many chronic diseases.
response. For this study, the exercise
intensity was relative to the individual’s
age and maximal aerobic capacity
determined during a screening.

“Through this study we were able to
determine that an individual’s antioxidant
response to exercise becomes suppressed
with age,” said Traustadóttir an associate
professor of biology. “Exercise is effective
and critical for people of all ages, but
this study shows that older adults do
not achieve the same beneficial cellular
responses as younger adults from a single
bout of moderate exercise.”

A Little Goes a Long Way

An hour of moderate exercise a day enough to
counter health risks from prolonged sitting

The health risks associated with sitting for eight or more
hours a day -- whether at work, home or commuting -- can
be eliminated with an hour or more of physical activity a day,
according to a study from an international team of researchers.

Major risk factors Putting a theory to the test

Ever since a study back in 1953 discovered that In an analysis published today in The Lancet that draws together a number of
London bus drivers were at greater risk of heart existing studies, an international team of researchers asked the question: if an
disease compared to bus conductors, scientists have individual is active enough, can this reduce, or even eliminate, the increased risk
found increasing evidence that lack of physical of early death associated with sitting down?
activity is a major risk factor for several diseases and
for risk of early death. Recent estimates suggest that In total the researchers analysed 16 studies, which included data from more
more than 5 million people die globally each year than one million men and women. The team grouped individuals into four
as a result of failing to meet recommended daily quartiles depending on their level of moderate intensity physical activity,
activity levels. ranging from less than 5 minutes per day in the bottom group to over 60
minutes in the top. Moderate intensity exercise was defined as equating to
Studies in high-income countries have suggested walking at 3.5 miles/hour or cycling at 10 miles/hour, for example.
that adults spend the majority of their waking
hours sitting down. A typical day for many people
is driving to work, sitting in an office, driving
home and watching TV. Current physical activity
guidelines recommend that adults do at least 150
minutes of moderate intensity exercise per week.

The researchers found that 60 to 75 minutes of moderate intensity exercise
per day were sufficient to eliminate the increased risk of early death associated
with sitting for over eight hours per day. However, as many as three out of four
people in the study failed to reach this level of daily activity.

Early death concerns

The greatest risk of early death was for those individuals who were physically inactive, regardless of the amount of time sitting -- they
were between 28% and 59% more likely to die early compared with those who were in the most active quartile -- a similar risk to that
associated with smoking and obesity. In other words, lack of physical activity is a greater health risk than prolonged sitting.

“There has been a lot of concern about the health risks associated with today’s more sedentary lifestyles,” says Professor Ulf Ekelund
from the Medical Research Council Epidemiology Unit at the University of Cambridge. “Our message is a positive one: it is possible
to reduce -- or even eliminate -- these risks if we are active enough, even without having to take up sports or go to the gym.
“For many people who commute to work and have office-based jobs, there is no way to escape sitting for prolonged periods of
time. For these people in particular, we cannot stress enough the importance of getting exercise, whether it’s getting out for a walk
at lunchtime, going for a run in the morning or cycling to work. An hour of physical activity per day is the ideal, but if this is
unmanageable, then at least doing some exercise each day can help reduce the risk.”

“An hour of physical activity
per day is the ideal, but if this
is unmanageable, then at least
doing some exercise each day

can help reduce the risk.”

-Professor Ulf Ekelund
Medical Research Council Epidemiology Unit

University of Cambridge

Controverisal factors

The researchers acknowledge that there are limitations to
the data analysed, which mainly came from participants
aged 45 years and older and living in western Europe,
the US and Australia. However, they believe that the
strengths of the analysis outweigh these limitations. Most
importantly, the researchers asked all included studies
to reanalyse their data in a harmonized manner, an
approach that has never before been adopted for a study
of this size and therefore also provides much more robust
effect estimates compared with previous studies.

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