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physical activity

Starting a physical activity: some tips

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The reasons that often prompt us to start a physical activity are many and varied. One of the main motivations is definitely aesthetic (one plays sports to improve one’s physical appearance and look good to oneself and others). Then there are those who do sports for passion, because they consider it an activity that is not only good for the body, but also essential for the well-being of one’s mind (for example, cycling, swimming or even martial arts). Then again, there are those people who like to play sports to be in contact with others and be a team player (the classic example is soccer, but also basketball volleyball etc…).

Not all types of sports, however, are suitable for every individual. In fact, it is necessary, even before you try your hand at any physical activity, to evaluate your choices well, to have a clear idea of what kind of path you want to take, what goals you want to achieve, but above all, it is essential to know your body and your physical possibilities.

Those who have health problems in fact, or simply want to exercise to stimulate their metabolism more, can be satisfied with 30 minutes of activity a day. On the other hand, those whose goal is to achieve results from the standpoint of athletic and physical performance should devote at least 60 minutes to the training phase, and if possible every day.

The various types of sports

Aerobic sports such as cycling, running, swimming and rowing are great for those with the goal of losing weight. In particular, swimming and cycling are the most suitable sports for those who are particularly overweight, unlike running, which, despite the fact that it burns many more calories in much less time and is an almost zero-cost sport from an economic point of view, can be more traumatic for an individual with many excess pounds, as well as demotivating. As for anaerobic sports, on the other hand, such as tennis, basketball, soccer, volleyball, or any other team sport, they are less suitable for slimming because they do not allow high consumption of body fat. In spite of this, they turn out to be among the most fun and played sports as they foster social relationships and help to establish a strong bond with other people, especially if they are part of one’s team.

Whatever the motivation, whatever the sport or in general the physical activity you decide to practice, it is important to do it consistently, carefully and above all with passion. By following these guidelines, with a little patience, and combining physical activity with a healthy and proper diet, results will not be long in coming, and with them your personal satisfaction and mental and physical well-being.

Mediterranean diet and sports to increase male fertility

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Fertility is a very important topic for all men. The sphere of factors that could affect male fertility is so wide and complex that it certainly cannot be confined only to the dietary sphere, but it is necessary to investigate, with the help of medical specialists, the causes and then choose the therapy to be adopted. Having made this important and necessary premise, however, it must be said that a proper diet, consisting of specific foods, can significantly improve sperm health in men, and consequently increase their fertility rate.

In fact, according to the words of urologist Alessandro Palmieri, working at the Federico II University Polyclinic in Naples and president of the Italian Society of Andrology, “The Mediterranean diet increases the proportion of healthy, high-quality spermatozoa by 72 to 95 percent,” and to give a specific example he adds, “Coffee? It is wrong to consider it a problem. You can drink up to three a day-this helps reduce the risk of suffering from erectile dysfunction by up to a third.”

A diet for future fathers

What are then the most recommended foods to combat the phenomenon of declining fertility in men? In the words of Fabrizio Scroppo, andrologist at the Circolo Hospital and Macchi Foundation in Varese, “The good news is that on the dietary side, there are no waivers. Allied foods for dads-to-be are especially foods rich in antioxidants, which fight free radicals responsible for sperm DNA damage.”

Therefore, foods such as citrus fruits, tomatoes, carrots, and green leafy vegetables that play a very important role in the production of healthy and motile sperm are recommended. Eggs, beans, low-fat dairy products and nuts are also good allies in this regard because of their high zinc content, which prevents agglutination of sperm and improves their movement. Fish, rich in Omega 3, also improves seed quality. Wanting to turn our gaze outside the Mediterranean diet, as Dr. Scroppo himself says, “A few forays are allowed with avocados, which promote hormonal balance, or oysters, which, thanks to zinc, promote testosterone production.”

Doing physical activity

As already anticipated, in addition to a healthy diet, to improve male fertility, physical activity plays a key role. As Dr. Andrea Salonia, urologist and andrologist and director of theUrological Research Institute at Irccs Ospedale San Raffaele in Milan, explains,“Regular physical activity improves the quality of sperm and erections.” In addition to this, another important tip for improving the fertility of one’s reproductive system concerns the stop smoking ( Suffice it to say that more than ten cigarettes a day contribute to reduced sperm concentration and mobility, as well as increasing the risk of erectile dysfunction by one-third).

Exercise helps improve memory

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Doing physical activity, whether it is a simple workout or a real sport, certainly brings many health benefits to our bodies. However, in addition to the already mentioned positive effects on the heart, weight control, joints, bones, muscles and stress control, practicing regular physical activity also brings countless benefits to our memory. The memory area affected specifically is the“high interference” memory, which is the one that allows us to distinguish, for example, our car from another of the same model and make.

The study

This was stated in a study from McMaster University, Canada, published in Journal of Cognitive Neuroscience. According to scientists, practicing regular physical activity (lasting at least 6 weeks with training sessions of 20 minutes each) results in significant improvements for high-interference memory. In addition to this, however, according to the results of research put in place, subjects who maintain good physical fitness record an increase in brain neurotrophic factor, a protein that supports brain cell growth, function, and survival.

The research took place by examining 95 healthy individuals who were on a different program for 6 weeks. Some underwent regular and controlled physical activity, others in addition to sports also undertook brain training, and still others remained sedentary, avoiding any kind of sports or exercise. The results showed that in subjects who engaged in physical activity, whether accompanied or not by brain training, there was a significant improvement in high-interference memory performance, which did not happen at all in subjects who maintained a predominantly sedentary lifestyle. At this point the research will focus mainly on subjects in the elderly because, as research author Jennifer Heisz says, “One hypothesis is that more benefits will be observed on them, as this type of memory decreases with age.”

This research adds another piece to the long list of good reasons for deciding to engage in any kind of physical activity. In fact, as we have seen, in addition to benefiting our bodies, lowering our stress levels and preventing many of the most dangerous human diseases, sports are also a valuable ally for the well-being of our brains, especially our memory.

Physical activity: a winning weapon to avoid fractures and prevent osteoporosis

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We have already widely discussed the incredible importance (for all ages) of doing any kind of physical activity for the well-being and health of our bodies, both physically and psychologically (against anxiety and stress for example). In fact, performing regular activity is vital for the prevention of some dangerous diseases that are often among the world’s leading causes of death. In fact, sports are essential for the prevention of cardiovascular disease, diabetes, some respiratory disorders, but also to strengthen our bodies both from a muscular point of view but, also and above all, with regard to our bones.

With physical activity, in fact, the risk of osteoporosis in old age can be significantly reduced, thus averting the danger of fractures and bone density depletion, the cause of pain and difficulty in walking for sufferers.

The positive effects of exercise and ‘physical activity.

Regular exercise forms the basis of any osteoporosis prevention and treatment therapy. In fact, the benefits are manifold:

  • due to sports there is an increase in bone mass in both healthy individuals (with normal bone density) and those with osteoporosis
  • exercise is effective in reducing analgesic consumption
  • individuals who engage in physical activity report a significant and overall improvement in quality of life
  • increase functional abilities in activities of daily living
  • it is recommended to engage in physical activity from a young age in order to achieve a very high peak bone density
  • with sports, balance , muscle tone and reflexes are improved, factors that are especially crucial in avoiding falls
  • finally, by improving bone density, it significantly decreases the risk of fractures following trauma

The physical activities to be preferred for individuals who are already suffering from osteoporosis are those that are naturally loaded, that is, where the only weight bearing down on the muscles and bones is that of our own body pushed by gravity (no additional weights to be added to make a point). For this reason, the most suitable exercises are: walking, marching, aerobics, dancing, cycling, swimming and climbing stairs. Running is helpful but not recommended in individuals who are in an advanced state of the disease.

It should be pointed out, of course, that physical activity is by no means the only remedy, cure, or preventive activity for osteoporosis. It is necessary in any case to contact your doctor to receive all the information and advice on how best to defend yourself against this disease.

How much has the attitude toward sports declined?

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Doing sports is very good for your health, yet in Italy the attitude to practice a ‘sporting activity has decreased. According to Istat data, only 1 in 4 Italians play sports; in fact, 38 percent of people said they had no time or desire to engage in physical activity. According to the Ministry of Health, this decline is due to the development of automation and disdain for manual labor, but probably also to the lack of green areas and safety spaces for cyclists.

Children and the elderly play more sports

They are the young between the ages of 6 and 17 those to practice more sports, while as for the later age groups, 16 percent of 20-24 year olds and 13.2 percent of 25-34 year olds do so occasionally. Then there is a large segment of the Italian population, the age group between 40 and 60 years old, that does not want to go to the gym at all. It may sound strange, but the older you get the more you tend to play a sport, in fact from what the Istat analysis reveals, it is between the ages of 60 and 74 that people play a sport the most, and then it decreases significantly from the age of 75.

Lack of physical activity goes a long way in affecting people’s health, as our bodies need movement so as to decrease the risk of certain diseases.

What are the benefits of sports?

Playing sports has some health benefits:

  • Prevents hypercholesterolemia and hypertension;
  • Reduces the risk of developing heart disease: with daily physical activity, the heart becomes more robust and resistant to fatigue;
  • Reduces symptoms of anxiety and depression;
  • Prevents and reduces osteoporosis;
  • It reduces the risk of premature death;
  • Improves glucose tolerance;
  • It reduces the risk of obesity.

If you don’t have time to go to the gym, just moving for 30 minutes a day will be enough to prevent our body from being affected. The sedentariness, in fact, is the worst enemy to health. According to the World Health Organization Physical activity is defined as. “any exertion exerted by the musculoskeletal system that results in energy consumption greater than that under resting conditions.”.

So there are many ways to get moving without even realizing it: preferring the stairs to the ‘elevator, taking a walk in the park, walking home from work, or moving by bicycle are all ways to get physical activity and reduce the risks of disease, obesity, and anxiety.

Sports and summer, practical tips to stay in shape

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Physical activity is the best way to maintain perfect form in anticipation of the arrival of colder weather. Obviously, if you want to practice sports during certain times you have to pay attention to several things, first and foremost the diet, which must be able to provide all the useful substances for your muscles, without forgetting to drink plenty of water.

Sports and nutrition, a winning combination

Sitting at the table is never easy, especially in high temperatures, which is why in order not to strain the digestive mechanisms too much, one must try to assimilate all the necessary nutrients, ranging from vitamins to carbohydrates and from proteins to fats.
To perform sports in the summer, one must always keep blood sugar in mind to avoid hypoglycemic surges that can destabilize one’s body. For a summer diet, we recommend a breakfast of a cup of milk or 125 grams of low-fat yogurt, coffee (preferably barley), a few cereal biscuits and a few teaspoons of honey, finishing with a pineapple juice or orange juice. At lunch you have more choices, but to stay light, salads rich in vegetables are ideal, especially with various mixes such as cheeses or nuts, all to be paired with white meats such as chicken or turkey, dressed only with extra virgin olive oil. If you wish to have snacks, fresh fruit salad is the perfect meal, without added sugar, while for dinner the choice often falls on oily fish, with a side of vegetables.

Physical activity results in significant fluid loss, and in the summer months the situation worsens, and it is recommended not only to drink plenty of water but also to take various minerals to maintain perfect functioning of one’s body. When hydrosaline levels drop dramatically, you risk the notorious heat stroke, which can seriously endanger anyone’s health. For this reason, sportsmen and women during the summer must continually supplement fluids and minerals by drinking at least 2 liters of water daily, paying special attention during training. A healthy way to assimilate all the fluids needed to maintain perfect
physical fitness
 in the summertime is to eat plenty of fruit, which provides fructose and various vitamins. If needed, supplements can be purchased to rebalance all the hydrosaline levels that are lost through sweating and protect against cramping and muscle weakness.

If you enjoy jogging, tennis, cycling or outdoor sports, try to avoid the hot hours of the day, which could lead to heat stroke or sunstroke: you may experience severe nausea, fever and intense sweating, headache and shortness of breath. Finally, be very careful not to change your lifestyle too much-if, for example, you start exercising during the evening hours, this could affect the quality of your sleep.

Depression and schizophrenia can also be treated with physical activity

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European Psychiatric Association (EAP) recommendations for harnessing the benefits of regular movement in the treatment of major depression and schizophrenia, in addition to medication and psychotherapy.

Physical activity, especially of the aerobic type, is useful and should be practiced regularly not only to improve well-being and health on various fronts, but also as a genuine adjunctive therapy effective in the treatment of severe psychiatric illnesses such as major depression or schizophrenia. This conclusion was reached by theEuropean Psychiatric Association (EAP) after an extensive review of studies conducted over the past decades to assess the metabolic, cardiovascular, psychological, and cognitive impact of structured and monitored exercise in the general population without clinically relevant mental disorders or suffering from more or less significant psychological distress.

Based on the available evidence, the achievable benefits would relate to both reducing the risk of developing hypertension and other acute and chronic cardiovascular diseases, diabetes, and overweight, depletion of bone mass, and osteoporosis (all conditions promoted by the tendency of those suffering from major depression and schizophrenia to be sedentary and by some of the drugs essential to treat them) both the alleviation of psychiatric symptoms and the improvement of physical, mental, and intellectual function, with possible slowing of cognitive decline that may set in over time and favorable repercussions on overall quality of life. Not to mention, the beneficial effects of movement on nighttime sleep: an aspect often compromised in those suffering from psychiatric illnesses, the normalization of which is essential to support treatment and prevent flare-ups of symptoms.

To reap maximum benefits, people with mild-to-moderate major depression should engage in aerobic physical activity or a mixture of aerobic and resistance training at least 2-3 times a week, for about 45-60 minutes per session. In the absence of studies indicating the superiority of one form of movement over the other, one can choose the discipline one prefers, depending on age and individual physical potential. For example, activities such as free exercise, running, bicycling, gym exercises, etc. are perfect. As long as they are performed under the supervision of a competent instructor.

In the case of schizophrenia, the EAP recommends that at least 150 total minutes of moderate-vigorous physical activity per week be included as part of an individualized multidisciplinary treatment plan, including drug therapy, psycho-behavioral interventions, and functional rehabilitation. Again, it is crucial that trained personnel, who can interact positively with patients and support their motivation for regular and properly executed movement (a feat that is often difficult even in the case of people without psychiatric illnesses) coordinate the training sessions.

Of course, one should not expect miracles from the physical activity and it is certainly not possible to use it as a total replacement for the conventional therapies provided for major depression and schizophrenia, but the additional benefit it can provide is proven and deserves to be exploited as far as possible, to support a better recovery of the body’s overall balance.

Recommendations similar to regular exercise also apply to those who, while not diagnosed with specific psychiatric disorders, tend to experience depressive symptoms, nervousness, mood instability, or sleep disturbances at one or more times of the year (particularly in autumn-winter or during seasonal changes): the benefits will not be missed.

Source

Stubbs B et al. EPA guidance on physical activity as a treatment for severe mental illness: a meta-review of the evidence and Position Statement from the European Psychiatric Association (EPA), supported by the International Organization of Physical Therapists in Mental Health (IOPTMH). Eur Psychiatry. 2018;54:124-144. doi:10.1016/j.eurpsy.2018.07.004.

Can you play sports with psoriasis?

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The onset of psoriasis can lead to the abandonment of sports activities, as physical and psychological discomfort causes the patient to isolate himself and suspend what were previously his daily routines.

Psoriasis is characterized by the presence of lesions, which obviously also negatively affect the mood of the sufferer, who often does not continue the activities he or she used to do before the onset of psoriasis. Research conducted in Finland found that most patients give up physical activity altogether or only partially. Another study, conducted in Italy, although confirming young people’s abandonment of sports activities, showed that a quarter of them found benefits in sports, preventing the natural course of the disease.

So while it is true that psoriasis patients tend to give up their habits, it is also true that consistent physical activity plays an important role in improving the symptoms of the disease. In addition, sports also reduce the risk of developing cardiovascular and metabolic diseases and type 2 diabetes, which can occur as a result of psoriasis.

What sport to play?

Choosing a sport to play is not that difficult, just avoid contact sports, such as boxing or martial arts, as they may result in injuries or scratches on the skin. Swimming and all water sports are highly recommended, especially when practiced in the summer months and outdoors. The sun’s rays, in fact, bring benefit to psoriasis patients. If, on the other hand, swimming is done in a swimming pool, it is necessary to inquire about the amount of chlorine in the water and to rinse the body well after the activity so as not to develop chlorine irritation. It is important to use soothing agents and emollients to keep the skin soft and protected, while trying to use the utmost care both hygienically and cosmetically.

Physical and cognitive activity protect women’s brains

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Any physical and cognitiveactivity performed by women around age 40-55 can protect intellectual function in later life years, reducing the risk of developing cognitive decline and dementia of various types and levels of severity. Had you already been told this? Most likely, yes, because there have been many studies in this area conducted in recent decades.

The added value inherent in the results of the research conducted at the University of Gothenburg (Sweden) is the particularly long observation period (follow-up was as long as 44 years) and the clarification of the protective effects of physical and cognitive activity against vascular dementia and Alzheimer’s disease, respectively.

The study, recently published in the peer-reviewed journal Neurology, involved 800 women with a mean age at enrollment of 44 years (in the range of 38-54 years), selected from the general population. For all participants, intellectual, artistic, manual, social, religious and sports activities habitually performed were recorded at the beginning of the evaluation, and periodic monitoring of cognitive performance was, therefore, initiated from 1968 to 2012.

During follow-up, 194 women were diagnosed with dementia, 102 with Alzheimer’s disease, 27 with vascular dementia, 41 with mixed dementia, and 81 with dementia associated with cerebrovascular disease. All diagnoses were made based on the criteria provided in the reporting period, taking into account the outcomes of neuropsychiatric interviews, visits and examinations, data collected in medical records and patient registries.

Analysis of available information showed that, in general, women who remain intellectually active between the ages of 40 and 55 have a reduced risk of developing a form of dementia by about one-third (-34%). The protection was found to be particularly pronounced against Alzheimer’s disease, the occurrence of which would be practically halved (-46%) compared to women who were less inclined to read, study, listen to music, take classes, attend museums, go to the theater or movies.

Even more favorable has been shown to be the impact o fexercise, particularly against mixed dementia and cerebrovascular disease-related forms. In fact, the risk of developing the former was found to be 57 percent lower among the more physically active women, while the risk of developing dementia related to cerebrovascular disease was found to be 53 percent lower.

The magnitude of these preventive effects is surprising, to say the least, when one considers that, at present, medical has very few weapons (moreover, of very limited effectiveness) to protect against these neurodegenerative diseases, and that the outcomes cited were obtained after excluding major confounding factors such as educational level, socioeconomic status, presence of hypertension, diabetes or cardiovascular disease, body weight, smoking, stress and depression.

Of course, more confirmation is needed before we can come to any firm conclusions, but in the meantime, it’s worth banishing all laziness and trying to keep as intellectually and physically active as possible, shall we?

Source

Najar J et al. Cognitive and physical activity and dementia. A 44-year longitudinal population study of women. Neurology 2019;92:e1322-e1330. doi:10.1212/WNL.0000000000007021 (https://n.neurology.org/content/92/12/e1322.long)

Circadian rhythm: how our bodies self-regulate

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What is the‘best time to conduct activitiesà physics? What about going to sleep? Resting in the early afternoon is a‘healthy habit? Questions to which he canò give an answer the knowledge of our biological clock or, rather, circadian rhythm, which in chronobiology è a 24-hour rhythm.

The lemma “circadian” is borrowed from the Latin language and is the union of two words: circa and diem which translated stand for “around the day.” According to scientists at McGill University and Concordia University, the circadian rhythm would be regulated by light-activated brain action and would be linked to the habits of each individual. It is the stimuli that come from outside, thus, primarily sunlight and environmental temperature, that modify and regulate the circadian rhythm, that is, the tuning to the natural succession of day and night, which is precisely a 24-hour cycle. This rhythm is then calibrated according to each person’s individual characteristics and thus gender, age, hormonal fluctuations. Any change in this cycle would lead to problems related to insomnia, sleepiness, lack of attention and concentration, and poor mood. Annoyances of no small magnitude, which go to affect the state of our body’s health and the way we cope with daily activities. Today’s society and the current lifestyle that the vast majority of the population follows lead us to think that we can prolong each day’s actions well into the night, failing to perceive that we are actually fatiguing the physical body, which needs to regenerate itself according to the routines proper to the circadian rhythm.

What component regulates our biological clock?

This is a collection of cells in the brain, the so-called suprachiasmatic nucleus, which resides in the hypothalamus. This complex, thanks to sunlight-sensitive cells located in the retina of the eye, picks up information about the level of external brightness, thereby adapting the body’s biological rhythm over the 24 hours of the day. According to the scanning of this cycle, there are activities and actions to be taken at specific times of the day in order to have full respect for the biological clock according to the circadian rhythm precisely. Let us consider the various phases that govern our daily life.

We usually get up in the morning in a 6 to 8 a.m. time slot, at a time when the body stops producing melatonin (sleep-regulating hormone) to increase cortisol (causes a state of alertness). However, if the mind is already projected to the office, the body is not of the same opinion because, especially in winter, the darkness and low temperatures outside invite the body to rest again. This is why it is not recommended to do intense physical exercises as soon as you wake up. Once it kicks in, however, cortisol peaks and, until lunchtime, concentration levels are at their highest: this is the ideal time of day for performing demanding office tasks, those activities that require mnemonic effort and special attention. After that, drowsiness due to the digestive phase takes over: the body focuses precisely on this process, and the production of orexin, a protein essential for maintaining an adequate waking condition, is temporarily suspended. Those who have the opportunity can safely rest or engage in light activities that do not involve special attention. Absolutely not recommended to sleep instead in the 3 to 6 p.m. time slot, when it is good to devote oneself to bodily well-being by engaging in sports activities. It is during this period that the heart and lungs work most effectively: the muscles are most toned, and so it is ideal to focus on exercises that require some manual dexterity; not just the gym, but also DIY for example. At the end of the time devoted to sports and chores, we sit down at the table for dinner: it is best to feed ourselves with foods that are not too caloric, thus with dishes low in fats and sugars that the organs have more difficulty digesting as we approach the time of night rest. Do not recommend large binges then. According to studies conducted by Professor Stachin Panda of the Salk Institute in La Jolla, California, meals should be taken between 8 and 10 hours during the day-this would improve metabolic health. Therefore, ideally, the last meal should be eaten not too late. When finished eating, the
brain
 begins to produce melatonin, to promote sleep: a particular bodily process begins, in which the physique prepares for rest; in the time slot up to midnight, it is not advisable to engage in intense physical activities that cause an increase in heart rate, and it is also inadvisable to linger in front of bright screens, from smartphones, to tablets and computers because the brightness of such devices affects melatonin production. Once in bed, the body and its organs relax, and the brain eliminates the day’s toxins; those who are awake in the midnight to 3 a.m. time slot are unable to achieve high levels of concentration and alertness; the alertness threshold is minimized. Obviously, it is not recommended to apply oneself to activities that require a major mental commitment. The latter part of the day, which extends until the time of awakening, sees the body temperature at its lowest, while melatonin production is slowly decreasing to allow awakening. Better not to engage in physical activities and spend these moments on recovering energy to face a new day the next day.

Our body is a wonderful machine that regularly follows its own biological clock, marked by the circadian rhythm. Following these small directions will only benefit the mental and physical well-being of our bodies and minds, respecting the rhythms suggested by nature as much as possible.

Source: Ilaria Cofanelli of Crudostyle

Sports injuries: how to avoid them

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Despite recurring rains and unpredictable temperature changes, with the arrival of warm weather almost all of us feel a renewed urge to exercise in the gym, pool and, most importantly, outdoors. An excellent strain that should always be indulged, but not overdone, if you want to benefit from the positive effects of movement without risking overloading or damaging muscles, tendons and joints. Here are some valuable
tips for preventing the most common sports injuries
.

Eliminate bacon, without exerting too much effort

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If you have not prepared in time for the dress rehearsal, it is now a little late to run for cover. But if your goal is limited to losing a few pounds and you don’t give yourself too tight deadlines, summer is just the best time to review your eating and lifestyle habits, aided by the warm weather (which makes you prefer fresh, fiber-rich, low-fat, low-calorie foods, such as fruits, vegetables, and fish), increased opportunities for physical activity (avoiding it when the weather is too muggy), and relaxation (which helps you avoid eating excesses promoted by stress rather than hunger). If you want some more suggestions on how to do it, you can find it here .

Outdoor physical activity, despite pollens

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Spring has been at its worst this year, with repeating rains, temperatures not quite in line with expectations and a more intense than usual spread of pollen, motivated by the fact that when plants are challenged by pollution and environmental variables they seek every means to increase their reproductive capacity. How do you balance the need to protect yourself from allergens, now present many months of the year, with the natural desire to exercise outdoors if you suffer from seasonal allergies? Try to follow
these tips
, to stay fit without too many sneezes.

Spring craving for sports, but which one?

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With the arrival of warm weather, the urge to get out and move around increases a bit for everyone. But above all, there is a renewed desire to change for the better, to take care of oneself, to pay more attention to one’s body and try to get back into shape. Physical activity is a cornerstone of this process and is good for body and mind, but if you are not used to it, starting to practice it systematically is not easy. Here are some tips for
choose the sport best suited
 for each person and easiest to maintain over time.

After a heart attack, physical activity improves the patient’s health condition

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Heart attack patients who then take part in a lifestyle improvement program feel better, especially when they engage in additional physical activity. This is the result of a large study presented in ACVC Essentials 4 You, a scientific platform of the European Society of Cardiology (ESC).

“Exercise consolidates physical fitness, with benefits to both physical and mental health,” said study author Dr. Ben Hurdus of the University of Leeds, UK. “If you are gradually able to participate in activities that prospect serenity , then you are more likely to achieve a better quality of life.”

People with heart attacks are usually offered lifestyle classes-which are part of cardiac rehabilitation-unless there are special contraindications. Lessons include physical assistance, smoking cessation, some advice on diet and stress management, as well as attention to medication intake.

This study especially highlighted how heart attack cohort patients view their physical and mental health (a concept definable as “health-related quality of life”).

Heart attacks have a detrimental effect on quality of life, leading to mobility problems, increased self-care in daily activities, although many people take such things as work and leisure for granted.

Previous research has shown a link between cardiac rehabilitation and improved quality of life in heart attack patients. However, most of these studies were conducted before modern drugs, statins to lower “bad” cholesterol and stents to open clogged arteries.

The EMMACE-3 study recruited 4,570 patients who were admitted to 48 hospitals throughout England with suspected heart attack from 2011 to 2013. Patients repeatedly filled out a questionnaire ,while they were in the hospital, and then after 1 month, after 6 months and after 12 months after discharge.

Question items included whether they attended Cardiac Rehabilitation, their perceived quality of life, and an assessment of their physical activity levels.

Patients who participated in Cardiac Rehabilitation programs , reported a higher overall quality of life than non-practicing patients.

Patients who attended a Cardiac Rehabilitation session by exercising up to 150 minutes or even more per week were able to experience satisfactory results on their quality of life, compared with those who stayed out of the program. Dr. Hurdus said,“Cardiac Rehabilitation involves not only physical results, but also greater commitment to leading an appropriate lifestyle and taking medications that result in an overall improvement in quality of life. Added to these outcomes are other social benefits, such as being with other people in a similar situation and sharing a sense of community. People who then choose to perform their rehabilitative practices for more minutes than the recommended minimum of 150 minutes per week report achieving an even higher quality of life.”

Professor Chris Gale, senior author from the University of Leeds, concluded: “All heart attack patients should be referred to a Cardiac Rehabilitation program unless their physician has reasons to advise against it. Patients are advised to talk with their primary care physician to consider whether the Cardiac Rehabilitation program may be suitable for the patient’s physical condition.”

Source: European Society of Cardiology

How exercise supports your mental fitness: current recommendations

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Sports activities can lead to long-term improvement in cognitive performance in all age groups. However, the effects differ between men and women, and not all sports sports result in the same impact. The researchers provided recommendations based on a comprehensive analysis of previous studies.A healthy body houses a healthy mind: sports activity can improve cognitive performance. However, there are many different types of sports and a wide range of exercises and workouts. What kind of exercise and how often will it keep the mind in top shape? This is the question that was explored by researchers at the University of Basel and their colleagues at the University of Tsukuba in Japan through a large-scale analysis of the scientific literature. They used this analysis to derive recommendations that they recently published in the journal Nature Human Behaviour.

Coordinated sports are particularly effective the research team with the participation of Dr. Sebastian Ludyga and Professor Uwe Pühse evaluated 80 individual studies to identify some key characteristics. Resistance training, strength training, or a mix of these components appear to improve cognitive performance. However, coordinated and challenging sports that require complex movement patterns and interaction with other practitioners are significantly more effective. “Coordinating during a sport seems to be even more important than the total volume of sport activity,” Ludyga explains.

A higher total extent of activity does not necessarily lead to a correspondingly higher level of effectiveness for mental fitness. Longer duration per training unit promises greater improvement in cognitive performance only over a longer period of time. All age groups benefit.Just like our physical condition, cognitive performance changes over a lifetime. There is great potential for improvement during childhood (cognitive development stage) and during old age (cognitive degradation stage). However, the research group of the Department of Sport, Exercise and Health (DSBG) at the University of Basel could not find an indicator of the different levels of effectiveness of sports activities within different age groups.

In addition, sports activities from elementary school age to later school age need not be substantially different to improve cognitive performance. Different age groups can therefore be combined for a common goal during sports. “This has already been selectively implemented with joint exercise programs for children and their grandparents.”, says Pühse. Such programs could then be further expanded.

Intense sports sessions can be conducted for teens and adults.The same volume of sports activity has a different effect on physical fitness for men and women, as we already know. However, the research team has now been able to verify this for mental fitness. As a result, men benefit more from sporting activity.The differences between the sexes are particularly evident in the intensity of movement, but not in the type of sport. Hard training seems to be especially useful for boys and adult men. Coupled with a gradual increase in intensity, this leads to significantly greater improvement in cognitive performance over a longer period of time.In contrast, the positive effect on women and girls disappears if the intensity is increased too quickly. The research results suggest that they should choose low to medium intensity sports activities if they want to increase their cognitive ability.

Mens sana in corpore sano!

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Even the Ancient Romans were aware of the positive correlation between exercise and mental activity. But not all sports are the same.

Which sports promote mental activity and what is the optimal amount of physical activity?

These questions were attempted to be answered by a group of researchers from the University of Basel in Switzerland and the University of Tsukuba in Japan in a study published in the journal Nature Human Behaviour.

A sport that includes training based on the development of strength and endurance seems to be more effective in terms of its effects on cognitive performance. Even more positive effects come from those sports activities that require complex coordination patterns and interaction with other players.

However, cognitive improvement does not seem to correlate with higher training intensity, but rather with longer training duration.

The benefits affect all age groups, potentially especially childhood, then the stage of greatest cognitive development, and old age, which is the stage of degradation. Based on the research results, however, it was not possible to define an indicator of the effectiveness of different sports activities according to different age groups. Instead, it has been seen that different ages can be brought together in the same sporting activity, such as through existing experiences of grandparents and grandchildren exercising together or men and boys engaging in more intense sporting activities.

We already know that the volume of sports activity is more important for men’s physical fitness than for women’s. This also applies to mental fitness. Especially in reference to the intensity of movement. While men and boys enjoy significant improvement, and over a longer period, in cognitive performance following hard training and increased, albeit gradual, intensity, for women the improvement in cognitive ability appears to be linked with low to medium intensity sports activities.

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