Move More, Live Longer: Study Finds Physical Activity Trumps Genetics in Lifespan Impact

A new study published in the journal Nature Communications has found that physical activity and a sedentary lifestyle have a greater impact on lifespan than our genes. The study analyzed data from over 400,000 people in the UK Biobank database and found that individuals who engaged in regular physical activity had a lower risk of premature death, regardless of their genetic predisposition. On the other hand, those who led a sedentary lifestyle, regardless of their genetic makeup, had a higher risk of premature death. "Our findings provide robust evidence that physical activity is more important for improving lifespan than our genetic makeup," said Dr. Carlos Celis-Morales, lead author of the study. The study also found that even small increases in physical activity can have a significant impact on lifespan. Individuals who engaged in just 30 minutes of moderate exercise per day had a 28% lower risk of premature death compared to those who did not exercise at all. The findings are particularly important given the rise of sedentary lifestyles in modern society, with many people spending long periods of time sitting at desks or in front of screens. The study's authors suggest that public health initiatives should focus on promoting physical activity and reducing sedentary behavior, as this could have a greater impact on overall health and lifespan than genetics. Overall, the study provides valuable insights into the importance of physical activity for our health and highlights the need for individuals to prioritize exercise in their daily lives.

27 Apr 2023

Positive Reads

5 Ways to Beat Monday Blues

Monday blues, or the feeling of dread or unhappiness that can come with the start of a new work week, is a common experience for many people. If you're struggling to shake off the Monday blues, here are five strategies that may help: Plan something enjoyable for the start of your week: Whether it's a fun activity with friends, a relaxing hobby, or a special treat for yourself, having something to look forward to can help you start your week on a positive note. Get plenty of sleep: Lack of sleep can contribute to feelings of stress and negativity, so make sure you're getting enough rest over the weekend. Exercise regularly: Physical activity has been shown to improve mood and reduce stress, so try incorporating some form of exercise into your weekly routine. Practice gratitude: Focusing on the things you're grateful for, even if it's just small things like a sunny day or a good cup of coffee, can help shift your perspective and improve your mood. Set realistic goals for the week: Having a clear idea of what you need to accomplish can help you feel more in control and motivated. Just be sure to set achievable goals and break them down into manageable tasks to avoid feeling overwhelmed. Beating the Monday blues is all about finding ways to make Monday feel less daunting and more manageable. Whether it's through self-care practices, setting achievable goals, or finding enjoyable activities to look forward to, there are many strategies you can try to start your week off on a positive note.

9 Jan 2023

Positive Reads

Say goodbye to stress and anxiety with 5 easy steps

Anxiety and stress are two common issues that many people face in their daily lives. Both can be overwhelming and can affect you in negative ways. It is important to find ways to reduce these feelings and take control of your mental health. Here are five easy remedies that can help reduce anxiety and stress: Exercise regularly: Exercise is a proven way to reduce anxiety and stress. It releases endorphins, which are the body's natural feel-good chemicals, and can also improve sleep. Aim for at least 30 minutes of moderate exercises, such as walking or cycling, a few times a week. Practice relaxation techniques: Deep breathing, progressive muscle relaxation, and meditation are all effective methods to help reduce anxiety and stress. These techniques involve focusing on your breath or different muscle groups in your body and letting go of tension. Try setting aside a few minutes a day to practice these techniques and see how they can help you feel calmer and more focused. Get enough sleep: Lack of sleep can increase anxiety and stress. Aim for 7-9 hours of sleep per night and establish a consistent sleep schedule. Avoid caffeine and screens before bedtime, and create a relaxing bedtime routine to help you wind down. Eat a healthy diet: A healthy diet can help reduce anxiety and stress. Aim for a balanced diet that includes plenty of fruits, vegetables, and whole grains. Avoid foods that are high in sugar and caffeine, as they can worsen anxiety and stress. Seek support: It's important to have a support system to turn to when feeling overwhelmed. Talk to friends and family about your feelings, or consider seeing a mental health professional for more support. Now it's your turn! Take a few minutes to reflect on which of these remedies you can easily incorporate into your daily routine. Maybe you can start by setting aside time for a daily meditation practice, or by making an effort to eat more healthy meals. Remember, small steps can make a big difference in reducing anxiety and stress.

2 Jan 2023

Positive Reads

Know Why You Are Not Losing Weight in Spite of Regular Workout

You may have noticed that you are diligently following your exercise routine, yet you are not losing weight. Well, it is possible that you are making some mistakes that you can easily avoid. There are some factors that you must know that may prevent you from losing weight even though you are really sweating it out. Read on to know more about these habits that might come in the way of losing weight and avoid them to make the most of your diet and exercise. Monotonous Workout You may notice to your delight the positive changes at the beginning of a workout routine, but later on, you may feel that you have stopped losing weight. This is because you are doing the same exercise daily. Try to break the monotony of your workout by making changes in it after every interval. You can break the weight loss plateau by increasing physical activity or decreasing the intake of calories. Not counting your calories In order to lose weight, it is essential that you burn out more calories than you consume. If you work intensely at the gym but fail to control the intake of calories, you may even end up gaining weight. Therefore, always count your calories and make a workout plan. The plan should be such that you are burning more calories than you have consumed. Improper choice of pre and post-workout meal Always give importance to pre and post-workout meals. You should eat healthy food that provides energy before a workout and never hit a gym on an empty stomach. Similarly, it is also important to choose a healthy after-workout snack. No movement after a workout You may think that you have done your workout, so now you can sit in one place without moving at all. However, your activities before and after work out also affect your weight loss progress. Try to do as much activity as possible even after your workout in order to speed up your weight loss. Reduced intake of water It is likely that you may consume more calories if you do not drink enough water. Remember that water plays an important role in maintaining your weight and overall health. So stay hydrated throughout the day in order to lose weight. Now that you know the factors that are coming in the way of your weight loss programme, try to avoid them so that you can reap the benefits of a strenuous workout.

29 Sep 2019

Positive Reads

Optimism helps to burry all worries

Looking on the brighter side of things has many benefits apart from keeping us happy and cheerful. The strong faith that everything will be alright will certainly help us sail smoothly through hard times. We are what we think, so let’s think positive for all the good to happen. Being optimistic is always good for your heart. A study conducted by the US in 2015 found that optimistic people had better cardiovascular health due to lower levels of stress hormones. So by being optimistic, we are keeping stress at bay and in turn protecting our heart. Another study has linked optimism with high immunity. Positive expectations for the future can always help strengthen immunity. How do we cultivate optimism? One certain way is by being grateful for all the good things that have happened in life. Remembering good experiences in life with gratitude will boost cheerful emotions and turn us into optimists. Emiliana Simon-Thomas of the Greater Good Science Center at the University of California, Berkley, USA, suggests trying to keep a gratitude journal to get into the habit. Another way of cultivating a bright outlook is by maintaining good healthy relationships. According to Simon-Thomas, our sense of community is more important than our material possessions or even career status. Our close relations with friends and families and healthy interaction with people are a terrific source of happiness which helps to boost positivity. People who exercise daily are found to be more optimistic than their sedentary counterparts. Apart from keeping us fit and healthy, exercise helps us to be confident of ourselves and increases our self esteem. Make time for half an hour to one hour of brisk walking or jogging several times a week and you will gradually see the difference, not only in your physical health, but also in your spiritual and mental health as it helps to elevate our moods and keeps us mentally strong and positive. A good night's sound sleep also helps to keep you upbeat. A study conducted has revealed that adults who get around seven to eight hours of sleep scored high on optimism and self esteem than those who slept for less than six hours or more than nine. Life is like a pendulum, if it moves towards happiness, it also sways towards sorrow. We may not be able to eliminate gloomy feelings, but we can balance them with cheerful ones. Accepting difficult situations in life and replacing all negative thoughts with positive ones will help us lead a better life. We must pass this on to our kids. A positive upbringing will help kids to become confident individuals with loads of self esteem. After all, Sir Winston Churchill has said, " The positive thinker sees the invisible, feels the intangible and achieves the impossible".

22 Mar 2017

Positive Reads

#exercise

Positive Reads

Move More, Live Longer: Study Finds Physical Activity Trumps Genetics in Lifespan Impact

5 Ways to Beat Monday Blues

Say goodbye to stress and anxiety with 5 easy steps

Know Why You Are Not Losing Weight in Spite of Regular Workout

Optimism helps to burry all worries

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Malabar Naval Exercise begins