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Walking and cycling to work linked with fewer heart attacks

In areas where walking or cycling to work were more common in 2011, the incidence of heart attacks decreased for both men and women across the following two years.

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Walking and cycling to work were associated with fewer heart attacks across 43 million adults in England, according to a new study.

Co-authored by Alistair and Jonny Brownlee, Olympic-medal winning triathletes and alumni of the University of Leeds, the research suggests that active travel could provide important health benefits.

In areas where walking or cycling to work were more common in 2011, the incidence of heart attacks decreased for both men and women across the following two years.

The researchers acknowledged that the big risk factors for heart disease are a lack of exercise, being overweight, smoking and diabetes.

After adjusting for these, the researchers found that active commuting was linked with additional health benefits in some cases. For women who walked to work there was an associated 1.7% reduction in heart attacks the following year. For men who cycled to work there was also an associated 1.7% reduction in heart attacks the following year.

The research, led by the University of Leeds, was published today in the European Journal of Preventive Cardiology.

Co-author Alistair Brownlee, double Olympic triathlon champion with British Triathlon, said: “Our study at the University of Leeds shows that exercise as a means of commuting to work is associated with lower levels of heart attack. The benefits of regular exercise are numerous and we support initiatives to help everyone become and stay active.”

The Government has recognised the potential of active transport to help tackle physical inactivity, climate change, air pollution and congestion. Despite this, the proportion of people who exercise as part of their commute remains low.

The study looked at the 2011 UK Census data, which included 43 million people aged 25-74 years employed in England, and found that 11.4% were active commuters. Walking was more popular than cycling (8.6% vs. 2.8%).

Lead author Professor Chris Gale, Consultant Cardiologist, from the University of Leeds’ Institute for Cardiovascular and Metabolic Medicine, said: “Whilst we cannot conclusively say that active travel to work lowers the risk of heart attack, the study is indicative of such a relationship.

“Greater efforts by national and local policy makers to improve the uptake of cycling and walking to work are likely to be rewarded by future improvements in population-based health.

“The effect of active commuting is fairly modest when compared with the stronger determinants of cardiovascular health such as smoking, obesity, diabetes, and regular exercise. However, this study clearly suggests that exercising on the way to work has the potential to bring nationwide improvements to health and wellbeing.”

Active commuting was defined as people who reported their main mode of transport to work as either ‘bicycle’ or ‘on foot’ in the UK Census.

Rates of active travel varied significantly between local authorities across England, with as few as 5% of people walking or cycling to work in some authorities, compared to as many as 41.6% in other areas.

There was also a sex difference for active travel in the 2011 Census data, with more men cycling to work than women (3.8% vs. 1.7%), but more women walking to work than men (11.7% vs. 6.0%).

The research was funded in part by the British Heart Foundation.

In July, the Transport Select Committee published a report on active travel, concluding that walking and cycling have not been given enough attention by policymakers and current targets are not ambitious enough.

The Government’s current aim is to double the number of people cycling by 2025.

Chris Heaton-Harris MP, Cycling and Walking Minister, said: “”Active travel has clear benefits – both for people and the environment – and this research provides further compelling evidence to encourage more people to travel by bike or on foot.

“To help get more people walking and cycling, we have invested £2 billion over five years.

“On top of this, we are providing a £350 million Cycling Infrastructure Fund to increase provision for separated bike lanes on main roads, which will let thousands exercise safely as part of their daily commute.”

Leeds City Council is one of many local authorities attempting to encourage people to walk and cycle more regularly, and in August this year Alistair Brownlee became Leeds’ first Active Travel Ambassador.

He said: “I think it’s so important that we encourage people to travel as actively as they can. It benefits their health, their psychology, as well as helping the environment.

“We need to see vast improvements in cycling and walking infrastructure to help make people more confident in their routes, and encourage them away from relying on private cars.”

Professor Metin Avkiran, Associate Medical Director at the British Heart Foundation said: “Finding time to exercise can be tricky given our increasingly busy and often sedentary lives. But exercising doesn’t have to involve a pricey gym membership or hours spent on a treadmill.

“Upgrading your commute – by swapping the gas pedal for a bike pedal – is a great way to get your heart pumping on a daily basis. If that’s not an option, parking a few streets away or getting off the bus a few stops early can help pave the way to a longer, healthier life.”

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Fitness

Treatment options to help overcome knee pain for sports enthusiasts

“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.

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Millions of people experience chronic pain, with knee pain among the most common. Athletes and active adults know the impact activities like running and skiing can have on their knees, but when chronic knee pain makes it difficult to do those activities, or even day-to-day tasks like walking up the stairs, people may often face challenges.

According to the journal “Cartilage,” unlike other tissues, cartilage does not repair itself and, without proper treatment, can worsen over time and become more difficult to treat. However, options like FDA-approved knee cartilage repair surgery MACI (autologous cultured chondrocytes on porcine collagen membrane) uses a patient’s cells to help repair cartilage defects and may help alleviate knee pain.

“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.

Justin Keys, a former patient of Meininger and avid skier, knows that the long-term outcomes of knee cartilage surgery can be worth the short-term sacrifices. After several injuries, including an ACL injury, Keys struggled with most activities except walking on flat, paved surfaces. After consulting with Meininger, Keys chose knee cartilage repair to help get back to his active lifestyle.

Keys considered whether to manage the injury as-is or choose MACI and undergo rehabilitation to potentially get back to his favorite activities in the future. He knew he could no longer use short-term relief methods and had to address his pain with a treatment to help provide lasting relief.

For athletes like Keys who want to fix knee pain, it’s important to consider these steps:

Discuss Options with Your Doctor

Patients should talk to their doctors and undergo an MRI to help assess the internal structures of the knee. Meininger recommends patients and their doctors discuss options for long-term knee restoration health, preserving function for future decades and recognizing the short-term sacrifice.

Set Yourself Up for Success

Experts like Meininger suggest patients take steps ahead of surgery to help their recovery.

“The important thing is to be as fit as possible and use the preseason months to undergo surgery and rehab,” Meininger said.

Patients can take steps to prep their home for recovery, which may include:

  • Bringing necessities down from hard-to-reach shelves
  • Moving furniture to ensure clear pathways
  • Installing shower safety handles to minimize potential falls

The Road to Rehab and Recovery

Rehabilitation takes time and everyone’s experience is unique. It can be as much of a mental challenge as it is physical. Committing to a physical therapy regime, staying hydrated and eating well are important aspects to support recovery. Patients should talk to their doctors with questions and before starting any exercises.

IMPORTANT SAFETY INFORMATION

Do not use if you are allergic to antibiotics such as gentamicin or materials from cow or pig; have severe osteoarthritis of the knee, other severe inflammatory conditions, infections or inflammation in the bone joint and other surrounding tissue or blood clotting conditions; had knee surgery in the past 6 months, not including surgery for obtaining a cartilage biopsy or a surgical procedure to prepare your knee for a MACI implant; or cannot follow a rehabilitation program post-surgery.

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Fitness

6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

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In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at CURAD.com.

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

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Fitness

Exercise can provide relief for dry, itchy eyes

A significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.

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Photo by Quinten de Graaf from Unsplash.com

A team led by researchers from the University of Waterloo discovered that a significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes. 

Every time we blink, our eyes are covered in tear film—an essential protective coating necessary for maintaining healthy ocular function. Healthy tear film comprises three layers–oil, water, and mucin–that work together to hydrate the ocular surface and protect against infection-causing irritants like dust or dirt.

When any part of the tear film becomes unstable, the ocular surface can develop dry spots, causing eye symptoms like itchiness or stinging and burning sensations.

“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo. “Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”

Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers, which included experts from the University of Cape Coast in Ghana, performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.

While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session. 

“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens,” Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”

The study, Differential effect of maximal incremental treadmill exercise on tear secretion and tear film stability in athletes and non-athletes, was co-authored by Otchere, the University of Cape Coast’s Samuel Abokyi, Sekyere Nyamaah, and Michael Ntodie, and Ghana’s Our Lady of Grace Hospital’s Yaw Osei Akoto. It was recently published in the Experimental Eye Research journal.

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