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This is interesting - for the first time, a new study shows a link between weights/resistance exercise and longevity.
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11 Jul 2020 16:40 by @boink

Can't remember the last time I managed over 20 press ups in one go and I was never good at planks, but it goes well with the hour long walks I try and do every day (which do not seem to get any easier or faster).
TDF forumite: I was advised not to spend so much time sitting down (especially on the loo) as that along with mild constipation was giving me piles. ?
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If sitting (or standing) for long periods causes or worsens piles, the effect is likely to be minimal.
- "Populations in most Western countries must be considered by world standards to be almost universally constipated". 50% of us do/will suffer from piles.
- 3 things to help: fibre, Fibre, FIBRE! For some reason, Brits don't have a cultural source of beans in the diet apart from beans on toast.
- Have beans every day: lentils, chickpeas, soy mince (very good ime), mixed salad beans - thrown in all foods - Indian, Italian, Chinese, veg chili, salads...
- Move to wholemeal flour and brown rice; snack only on fruits. Prunes work well (not just a myth).
- Breakfast/supper: Loads of different ways to make oats/muesli/porridge soaked/cooked with dried fruits, nuts, seeds.
- Ditch all dairy (for a month) - strongly correlated with constipation.
- Don't take laxatives.
- Bowel movements should be effortless. When we strain, the pressure balloons the colon out-pouchings causing diverticulosis and inflating hemorrhoids. If you're grabbing onto the bath taps you need more FIBRE!
- You shouldn't need your phone or a book in the loo. Ideally, once seated, your poo is done before your pee ...
- For a better loo position, lean forwards (and raise feet) - more like a natural squat.
- Drink plenty water throughout the day (especially after sun or exercise).
- Go when you need to go - don't bake it. Try to go daily, at the same time after breakfast.
- 'Normal' is 3 times/day to once every 3 days, but optimal is once or twice per day.
- Stool shape is ideally 1 or 2 'S-shapes', so flexible from the fibre and liquid content (no log cabin, dead otter, cow pat or splatters).
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EDIT
Matthew Perry nearly died when his colon exploded - constipation is a side effect of longterm over-use of opioids (OxyContin).
This is interesting, and shows the importance of stretching as we get older. I'm starting to feel various aches and pains, largely due to a non-ideal (but very comfy!) posture at my desk, plus reduced exercise (I've only recently got back to my pre-lockdown level). Exercise and stretching seems to offset the cumulative effects of poor posture.
My tip: if you get twinges that last more than a couple of days, or experience any sort of reduced movement, go see a sports physio - they have excellent knowledge of muscle and skeleton, and can pinpoint the issue very quickly.
The top tip mentioned below - start the habit of brushing teeth whilst balancing on 1 leg (knee slightly bent, not locked).
Dusted off and pumped up the tires on my old bike and went for a 7.5km ride today. All flat terrain and cycle lanes around where I live so it was not too difficult, certainly easier than the short 1km walk I did this morning (with my ongoing heart condition). Don't think I touched the bike at all last year, so I'll keep trying to get out a few times a week, weather permitting.
We take the pooch out for a 20 minute walk twice a day. Unfortunately, as he's a nervous rescue dog, he does lots of stopping and reassessing whether he wants to carry on so it's not a great exercise (he does get a trot on when we're heading back home though!). Bought a second hand rowing machine to have a go at too, hopefully that won't turn into a glorified clothes drier like our elliptical trainer did. At least this is in the house rather than the garage so more likely to use it.
Because so many of us do so little, even a tiny increase in physical activity makes a measurable difference ... no need for us to run 5K ! ?
I remember reading a while back that just climbing your house stairs is a big benefit ... don't buy a bungalow!
A large proportion of adults don’t meet current physical activity recommendations. One in four people in England do less than 30 minutes of physical activity a week.
This research revealed that as little as three or four minutes of short, vigorous activity bursts throughout the day were associated with a substantially lower risk of premature death from all causes compared with people who did none.
Surprisingly, even though participants had not reported doing any structured exercise, about 89% did record what’s known as vigorous intermittent lifestyle physical activity on the tracker. This is physical activity that typically lasts for less than a minute, and usually happens are part of our everyday life.
Some examples of this type of physical activity include:
playing with children and pets, carrying shopping, climbing briskly upstairs, walking uphill, or running to catch a train.
Did a 10km ride yesterday and a 7km walk today (I'm still not fast, just moving).
Perfect for this thread !
Scientists don’t know exactly why sitting is so bad. Muscles are important in regulating blood sugar and cholesterol, but when you sit for long periods, your muscles don’t contract and operate optimally. Sitting increases the risks of chronic diseases like diabetes, heart disease and cancers.
Five minutes of light walking every half hour helps alleviate risks ... even little “activity snacks” like one minute of walking every hour was shown to reduce blood pressure.
- practice box squats by simply standing and sitting (repeat).
- 3 minute dance break.
- stretch out and move arms in all directions.
- take deep breaths that use your diaphragm and move your ribs.
Exercising for just 150 minutes/week can lower blood pressure and cholesterol.
https://edition.cnn.com/2023/01/12/health/sitting-prolonged-study-wellness/index.html
Another positive to WFH then
Can't hear that phrase without thinking of Mitchell & Webb! Just re-watched, and it's not aged a bit! ?
I'm overweight and have struggled with weight all my adult life. I know it's not healthy for me and I feel much better now I am slowly losing weight. I am glad people are not as stigmatised for being overweight nowadays but we shouldn't ignore it's not healthy. Much the same as drinking too much or smoking isn't healthy.
When I was young and much slimmer, I couldn't understand how people could get so large and not want to lose weight. Now I'm older and (a little) wiser, I see how it happens, sedentary office job, sedate home life and it's too easy to just use food as a mood enhancer. It took me until my late 40s though to realise that my mental health is massively important to my eating habits. I find walking at least 30 minutes a day and good sleep really helps.
I did manage to run/walk the London Marathon in October, it took me 6 hours 34 minutes (previous best time 20 years ago was 3 hours 40 minutes), so I am slowly getting healthier. Last Friday I took the day off as I was suffering with a bit of brain fog and did a 10 mile walk around the town I grew up in, was a really good boost.