Any Amount of Physical Activity Yields Health Benefits and Is Better Than None

Any Amount of Physical Activity Yields Health Benefits and Is Better Than None

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 Most of us spend a large portion of our day sitting in office or at home. There is a price we have to pay for prolonged sitting – a detrimental cardio-metabolic health. This includes increasing risk for a group of preventable chronic conditions such as cardiovascular diseases, type 2 diabetes and obesity.  

 A large cohort study of Australian adults aged 45 years and older published by Van der Ploeg et al in 2014 showed a dose-response association between standing time and all-cause mortality. Increasing standing time from 2 to 5 and to more than 8 hours a day decreased all-cause mortality by 10% to 15% and to 24%.  Buffey et all in his meta-analysis and systematic review published recently in 2022 have shown that frequent short interruptions of standing (2 to 20 minutes of standing after every 20 to 60 minutes of sitting) and light-intensity walking (1.5– 4.4 km/hour or a comfortable pace down hallways) can significantly improve postprandial glucose metabolism (improve postprandial insulin, reduce post prandial glucose levels) when compared to sedentary time of prolonged sitting of 5 hours or more. Light-intensity walking was superior when compared to standing. So no matter how slow you go, you’re still lapping everyone on the couch. Any amount of physical activity yields health benefits and is better than none. 

By: Rusly Harsono, MD & Helena Zhang, BS

Journal Reference:

  1. van der Ploeg HP, Chey T, Ding D, Chau JY, Stamatakis E, Bauman AE. Standing time and all-cause mortality in a large cohort of Australian adults. Prev Med. 2014 Dec;69:187-91. doi: 10.1016/j.ypmed.2014.10.004. Epub 2014 Oct 16. PMID: 25456805.
  2. Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med. 2022 Aug;52(8):1765-1787. doi: 10.1007/s40279-022-01649-4. Epub 2022 Feb 11. PMID: 35147898; PMCID: PMC9325803.
Increasing Weight or Increasing Reps: Can Both Make You Stronger?

Increasing Weight or Increasing Reps: Can Both Make You Stronger?

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This study examined whether progressive overload via increasing weight or increasing repetitions elicited similar muscular adaptations. Progressive overload is the continual increase of workload over time throughout a training regimen, which is necessary to stimulate ongoing muscular adaptation and is traditionally accomplished through increases in load (weight). This study investigated using continual increases in repetitions as compared to weight to progressively increase workload and the resulting outcomes for muscular strength, hypertrophy, and endurance.

Overall, there were improvements in all three variables in both groups that were similar between the groups. Strength (measured by 1RM back squat) increased in both groups and slightly favored the load group with an effect size of 2kg but a wide confidence interval. Muscle endurance increased in both groups and slightly favored the reps group by 2%. Hypertrophy improved similarly in both groups with the exception of one muscle (of 4 tested), the rectus femoris, which slightly favored the reps group.

 A few caveats to note: this study started with quite a high rep range for both groups (8-12 reps as a starting point), and the reps group increased from there. This is quite a high rep range even at the starting point, and the practicality of implementing an increasing rep scheme from that baseline and maintaining good adherence to training might be difficult. Along these lines, the authors noted that the reps group seemed to have a harder time training to actual failure likely due to “greater metabolic acidosis and discomfort” (translation: it was difficult and painful). In addition, this study population was young people with prior weight training experience, and the results may not be generalizable to other groups. The authors attempted to control for dietary factors with self-reported food diaries, but the accuracy of this is questionable and there could be dietary related differences between the groups. Finally, this protocol included training to failure, which when implemented in the real world may increase risks (greater fatigue, injury) and may not be necessary to achieve substantial improvements in the desired outcomes.

Overall, this study suggests that progressive overload in strength training can likely be achieved with either increases in load or reps assuming sufficient training stimulus (effort). Further research is needed to determine if there are benefits for one protocol or the other for relative improvements in strength, hypertrophy, or endurance. Future study should also evaluate practicality/adherence and generalizability to other groups.

By: Sarah DeParis, MD

Journal Reference:

  1. Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.
healthy lifestyle food

Exercise During Difficult Times May Have Prolonged Positive Effects on Mood and Stress

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During periods of stress, many of us forgo exercising and indulge in unhealthy eating. This study provides insight into how physical acitivty can lead to stress reduction and enhance positive feelings if we are able to include exercise into our daily schedule during difficult times. The effect of physical activity lasts for hours after the session and has prolonged positive effect.

By: Sarita Khemani, MD, Head, Lifestyle Medicine Stress Pillar

Journal Reference:

  1. Schultchen D, Reichenberger J, Mittl T, Weh TRM, Smyth JM, Blechert J, Pollatos O. Bidirectional relationship of stress and affect with physical activity and healthy eating. Br J Health Psychol. 2019 May;24(2):315-333. doi: 10.1111/bjhp.12355. Epub 2019 Jan 22. PMID: 30672069; PMCID: PMC6767465.
Healthy Lifestyle Habits Have Positive Effects on Mental Health

Healthy Lifestyle Habits Have Positive Effects on Mental Health

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This review article clearly highlights the importance of healthy lifestyle choices on mental health. Whole plant based diet and daily exercise have remarkable effects on our mood. In many studies, the effect has been described as equivalent to taking antidepressant medications. In addition, good sleep, daily gratitude, positive thoughts about the future, and being of service to others has also been shown to have lasting positive effects on our mental health.

By: Sarita Khemani, MD, Head, Lifestyle Medicine Stress Pillar

Journal Reference:

  1. Morton DP. Combining Lifestyle Medicine and Positive Psychology to Improve Mental Health and Emotional Well-being. Am J Lifestyle Med. 2018 Apr 18;12(5):370-374. doi: 10.1177/1559827618766482. PMID: 30283261; PMCID: PMC6146362.
Now Might Be the Time to Add Mindfulness Activities in Your Daily Routine

Now Might Be the Time to Add Mindfulness Activities in Your Daily Routine

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The beneficial effects of yoga, meditation and mind-body health were demonstrated in this study. 38 participants took part in a 3-month yoga and meditation retreat. Various measurements were obtained pre and post retreat. Significant increase in the plasma BDNF (brain derived neurotrophic factor) level was found post retreat. BDNF promotes development, survival, and plasticity of neurons in brain areas that play important roles in learning, memory and higher cognition. In addition, increase in the CAR (cortisol awakening response) was observed in participants post retreat suggesting role in improving stress resilience. Lastly, improvement in pro and anti-inflammatory biomarkers was also seen. Now might be the time to add meditation, yoga or other mindfulness activities in our daily routine.

By: Sarita Khemani, MD, Head, Lifestyle Medicine Stress Pillar

Journal Reference:

  1. Cahn BR, Goodman MS, Peterson CT, Maturi R, Mills PJ. Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat. Front Hum Neurosci. 2017 Jun 26;11:315. doi: 10.3389/fnhum.2017.00315. Erratum in: Front Hum Neurosci. 2022 Apr 08;16:868021. PMID: 28694775; PMCID: PMC5483482.