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Taking Your Dog For A Walk Can Help Older Adults Live Longer

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dog walk
During the monitoring period, which averaged around five years, 194 of the men died. Pixabay

Even a few minutes of light exercise daily, such as gentle gardening or taking the dog for a walk, can help the elderly live longer, suggests new research.

“(The) results suggest that all activities, however modest, are beneficial. The finding that (low-intensity physical activity) is associated with lower risk of mortality is especially important among older men, as most of their daily physical activity is of light intensity,” said the researchers led by Barbara Jefferis of University College London.

Clocking 150 minutes of weekly physical activity of any level, even if accumulated in short bouts, might be critical, suggest the findings published online in the British Journal of Sports Medicine.

ALSO READ: Not Health, But Happiness Is the Reason behind Outdoor Dog Walking

Current exercise guidelines recommend accumulating at least 150 minutes a week of moderate to vigorous physical activity in bouts lasting 10 or more minutes. But such a pattern is not always easy for older adults to achieve, the researchers said.

To find out if other patterns of activity might still contribute to lowering the risk of death, the researchers drew on data from the British Regional Heart Study.

dog walk
The final analysis of the study was based on more than 1,000 men, whose average age was 78. Pixabay

 

They were asked to wear an accelerometer — a portable gadget that continuously tracks the volume and intensity of physical activity — during waking hours for seven days.

ALSO READ: Owning a Dog may help Older Adults to be more Active: Study

The accelerometer findings indicated that total volume of physical activity, from light intensity upwards, was associated with a lower risk of death from any cause.

Each additional 30 minutes a day of light intensity activity was associated with a 17 percent reduction in the risk of death, the study said.

While the equivalent reduction in the risk of death was around 33 percent for each additional 30 minutes of moderate to vigorous intensity physical activity a day, the benefits of light intensity activity were large enough to mean that this too might prolong life.

And there was no evidence to suggest that clocking up moderate to vigorous activity in bouts of 10 minutes or more was better than accumulating it in shorter bouts, the study said. (IANS)

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Protein Deficiency Ordinary Among Indians: Experts

Experts say sedentary lifestyles and inadequate protein deficient diets are having a huge impact on the muscle health

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Nuts Reduces Protein Deficiency
Too little protein may cause changes in body composition that develop over a long period of time, such as muscle wasting. Pixabay

Like iron and calcium deficiency, protein deficiency is also common among Indians, say experts.

Most Indians think that protein deficiency is not an important concern. The most common myths are that protein is only for body-builders or gym-goes, and that diet gives one enough protein and cutting on protein is a good way to lose weight.

The latest survey by the Indian Market Research Bureau (IMRB) to ascertain the levels of protein deficiency and awareness about protein in India showed 73 per cent of urban rich is protein deficient with 93 per cent of them unaware about their daily protein requirements.

These revelations find resonance in the Inbody-IPSOS study of 2018 which illustrated that 71 per cent Indians have poor muscle health and 68 per cent have lower protein content than adequate levels.

According to the National Sample Survey Office (2011-12), rural households consumed 56.5g of protein (reduced from 60.2g in 1993-94), while urban households were taking in 55.7g (57.2g in 1993-94).

Experts say sedentary lifestyles and inadequate protein deficient diets are having a huge impact on the muscle health.

Proteins are essential at all stages of life, even after growth and development since humans constantly lose protein through normal physiological losses and it needs to be replenished.

“A sedentary lifestyle and inadequate protein diet can lead to poor muscle health which may affect productivity of adults,” Nandan Joshi, Danone India’s head of medical affairs, told IANS.

“The loss of muscle mass starts as early as in the 30s. We lose about 3-5 per cent muscle every decade. However, by consuming adequate protein and engaging in physical activity, we can control the muscle loss and stay active,” Joshi added.

Milk Reduces Protein Deficiency
Milk is an emulsion or colloid of butterfat globules within a water-based fluid that contains dissolved carbohydrates and protein aggregates with minerals. Pixabay

The IMRB study was conducted in seven cities with 73 per cent of people surveyed being protein deficient.

“Since protein is such an integral part of our diet, one should strive to consume an adequate amount of protein in daily diet — one gm/kg of body weight. For example, an egg contains six gm, so either you can fulfil your requirement through diet or through supplements,” Joshi said.

Good quality protein could come from meat, milk, eggs as well as legumes and pulses. The quality of protein is related to the presence of all essential amino acids as well as its digestibility.

Vegetarians can include a combination of pulses along with cereals.

ALSO READ: Here’s Why Excess Consumption of Protein is Harmful for your Body

Besides pulses, other sources are legumes, green peas, soybean, paneer, tofu, sprouts, etc.

One should also include fistful of nuts, roasted peanuts or chana along with seeds cocktail as a protein snack. (IANS)