75 Minutes to Health
In this edition, it's short bouts of activity, seaweed health sensors and your weekly recommendations.
75 Minutes to Health. If you struggle to find time for physical activity or simply dislike the idea of spending two and a half hours per week working out, researchers at the University of Cambridge have good news. Their meta-analysis found that as little as 75 minutes of moderate intensity physical activity a week lowers the risk of early death by 23%. That’s a little over 10 minutes a day of movement.
The study is the largest pooled data analysis of its kind. The team only examined studies with more than 10,000 adult participants, which meant their sample size was more than 30 million.
The analysis revealed that 75 minutes of exercise per week reduced the risk of developing cardiovascular disease by 17% and cancer by 7%. For head, neck and stomach cancer, myeloid leukemia and myeloma, the reduction was 14% to 26%.
The team found that 150 minutes of moderate intensity physical activity per week was ideal but the appreciable benefits of 75 minutes a week make it a good place to start. If sports or running is not for you, lead author of the study, Dr. Leandro Garcia, notes that moderate activity doesn’t have to involve what we normally think of as exercise.
“Sometimes, replacing some habits is all that is needed…try to walk or cycle to work or engage in active play with your kids or grandkids,” he says. “Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”
Seaweed Second Skin. University of Sussex scientists have successfully tested new biodegradable health sensors that may change the way we experience fitness monitoring technology and personal healthcare.
Using natural elements like rock salt, water and seaweed, combined with graphene, the team developed health sensors, similar to those worn by runners or patients to monitor heart rate and temperature.
Being fully biodegradable, the sensors are more environmentally friendly than rubber or plastic ones and in terms of sensitivity, the seaweed-based sensors actually outperformed existing synthetic-based hydrogels and nanomaterials used in health monitors. The more sensitive a sensor, the more accurate it is in recording vital signs.
The team believes that the development has the potential to revolutionize health monitoring technology, with future applications of the lightweight, easy to apply and safe wearable sensors looking something like a second skin or a temporary tattoo.
Real Madrid: Until the End. Legendary football star David Beckham introduces this three-part series, which goes behind the scenes with Real Madrid as the team moves through their 2021-2022 season. Real Madrid: Until the End premieres Friday, March 10 on Apple TV+.
Barbell Medicine. Drs. Austin Baraki and Jordan Feigenbaum, who are both physicians and powerlifters, focus on strength in this weekly podcast. Recent topics include the extreme exercise hypothesis, hydration and reviews of the latest research on exercise timing, dietary patterns and bench press.
The Internet’s Richest Fitness Resource is a Site From 1999. Lauren Michele Jackson writes about ExRx (exrx.net), her favorite site for online fitness information. Launched in 1999, the site makes up for its lack of sophisticated graphics with “a physiological compendium that is sourced by professors, physical therapists, physicians, coaches, and military personnel, and endorsed by the American College of Sports Medicine.” One of its “more wondrous” features, says Jackson, is that almost every exercise comes with a looping GIF demonstration.