Tuesday January 28, 2020

Women who Exercise Vigorously Face Lower Mortality Risk, Says New Study

"The best situation is to have normal heart performance during exercise and good exercise capacity," Peteiro added

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Heart
Regular exercise is highly beneficial for all patients with Heart disease regardless of age, a new study has said, adding that patients who benefited most from cardiac rehabilitation were those who started out with the greatest physical impairment. Pixabay

Women who exercise vigorously are at significantly lower risk of dying from heart disease, cancer and other causes, reveals a new study.

The study, presented at EuroEcho 2019, a scientific congress of the European Society of Cardiology (ESC), examined exercise capacity and heart function during exercise in women and their links with survival.

The study included over 4,000 adult women referred for treadmill exercise echocardiography because of known or suspected coronary artery disease.

“Exercise as much as you can. Fitness protects against death from any cause,” said study author Jesus Peteiro from University Hospital A Coruna in Spain.

For the findings, participants walked or ran on a treadmill, gradually increasing the intensity, and continuing until exhaustion.

Images of the heart were generated during the test. Fitness was defined as a maximal workload of 10 metabolic equivalents (METs), which is equal to walking fast up four flights of stairs or very fast up three flights, without stopping.

Women who achieved 10 METs or more (good exercise capacity) were compared to those achieving less than 10 METs (poor exercise capacity).

During a median follow-up of 4.6 years there were 345 cardiovascular deaths, 164 cancer deaths, and 203 deaths from other causes.

After adjusting for factors that could influence the relationship, METs were significantly associated with lower risk of death from cardiovascular disease, cancer, and other causes.

long sitting hours, prolonged sitting, damage, exercise, treatment
Regular jogging was found to be the best type of exercise. Pixabay

The annual rate of death from cardiovascular disease was nearly four times higher in women with poor, compared to good, exercise capacity (2.2 per cent versus 0.6 per cent).

Annual cancer deaths were doubled in patients with poor, compared to good, exercise capacity (0.9 per cent versus 0.4 per cent).

The annual rate of death from other causes was more than four times higher in those with poor, compared to good, exercise capacity (1.4 per cent vs 0.3 per cent).

“Good exercise capacity predicted lower risk of death from cardiovascular disease, cancer, and other causes,” Peteiro said.

The researcher noted that most study participants were middle aged or older women: the average age was 64 and 80 per cent were between 50 and 75.

“The results were the same for women over 60 and less than 60 although the group under 50 was small,” said Peteiro.

Regarding imaging of the heart, the researchers assessed function of the left ventricle (one of the heart’s pumping chambers) during the exercise test.

Patients with poor heart function during exercise had a higher probability of death from cardiovascular disease during follow-up.

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Heart function during exercise did not predict the likelihood of death from cancer or other causes.

“Looking at both examinations together, women whose heart works normally during exercise are unlikely to have a cardiovascular event. But if their exercise capacity is poor, they are still at risk of death from cancer or other causes,” Peteiro said.

“The best situation is to have normal heart performance during exercise and good exercise capacity,” Peteiro added. (IANS)

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Top Tips to Personalize Your Fitness Routine

Find a personalised exercise routine for your body

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Fitness
With so many options available in the fitness space, finding the one right for you can be a task. Pixabay

With so many options available in the health, lifestyle fitness space, finding the one right for you can be a task.

Amaresh Ojha, CEO and Founder, Gympik shares his top tips.

1. Assess your fitness level- To assess your fitness progress, calculating the number of beats of your resting heart rate (RHR) is a beneficial way. The RHR should reduce as your fitness improves.

To calculate your RHR, place two fingers on your wrist (radial artery), and then count the number of heart beats you feel in a period of 60 seconds. Make sure to count the first beat as ezero’.

More than 101 is unusually high and not good. Between 81 and 100 is high, but acceptable, between 61 and 80 is average and 60 or less is good.

Fitness
Assessing your fitness level can be very helpful. Pixabay

2. Choose what form of exercise works best for you- While any type of physical activity is beneficial for you, different physical activities present different results.

Yoga is a discipline that focuses on breathing methods, meditation, and physical postures. It has a low-impact structure and hence is gentler on the joints. Yoga helps in improving muscle endurance, flexibility and body balance.

Zumba is an amalgamation of both fast and slow dancing, so it works on your whole body, helping you to lose weight and tone every muscle group, predominantly your back and abdominals. It also improves your posture, balance and flexibility. So, if you wish to develop a flamboyant body shape along with enhancing your dance moves, Zumba will be the right choice for you. One concern with this exercise form is that the best result for Zumba comes while working out in groups, so you will have to join a Zumba class to get the best out of this exercise form.

Pilates is largely focused with core strength. It improves muscle tone and strength along with obtaining a leaner look. This exercise form promotes balanced muscle development, flexibility and helps you in gaining a beautiful posture. Hence, the gateway to a graceful personality is through regular Pilates workout. One disadvantage of this type of exercise form is that it misses out on cardio, so it’s not very effective for steady weight loss.

Walking is one of the best exercises that must be an integral part of your fitness schedule. Regular brisk walk can help in preventing heart diseases and managing high blood pressure and type 2 diabetes along with improving the mood. No matter how many hours you spend in the gym, walking is the best way to lose weight and stay healthy. This is one of the exercise forms that can be practised by all.

Cycling is an activity that is gentle on the joints. It burns fat and improves your cardiovascular health. If you wish to increase your stamina and at the same time tone up your muscles, cycling is the best way of doing so. You can easily make it a part of your routine by building it in your day as a means of transport.

Fitness
Consult with your doctor before incorporating a fitness routine in your lifestyle. Pixabay

3. E-Fitness learning platforms can help you analyse the pros and cons of any form of exercise and you can choose the correct type of exercise for yourself once you know the benefits of each type. There are several E-Fitness channels that you can subscribe to and work with a virtual instructor, who will guide you through your fitness journey.

4. Exercise safe and focus on the health concerns. Pre-exercise screening will help you to identify any medical conditions that may put you at a higher risk of enduring a health issue during physical activity. Consult with your doctor before incorporating a fitness routine in your lifestyle. Certain exercises like running on the treadmill, sprinting, heavy weightlifting etc. can prove injurious for heart patients. Similarly, certain breathing exercises in Yoga can prove harmful for asthmatic patients.

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While there are several options available, the most important thing to keep in mind is to choose an exercise that you find fun and can stick to for the long haul. Choose from your preferences and make your exercise time fun. Do you wish to spend time indoors or outdoors? Alone or with friends/people?

If you choose an activity that seems like a burden after some time, you are more likely to abandon a healthy lifestyle. (IANS)