The amount of exercise that you should aim for each week in order to lose weight has been revealed.
A review was carried out and then published in the JAMA Network Open journal on Thursday (26 December).
Though it was initially believed that 30 minutes of exercise was enough to reduce body weight and waist circumference, it was revealed in the journal that this only applies to adults with obesity.
Aerobic exercise is crucial for long-term health (Getty Stock Photo)
Specifically focused on Aerobic Exercise, the investigation was called ‘Aerobic Exercise and Weight Loss in Adults – A Systematic Review and Dose-Response Meta-Analysis’.
Focusing on nutrition as well as exercise, the journal looked at aerobic exercise, that being any physical activity that raises a person’s heart rate, causing them to move and sweat for a sustained period of time.
The scientific study found that coupling regular exercise with a healthy diet showed the best results.
In the investigation, it is found that previous studies have put the optimal minimum period of exercise at between 30 and 45 minutes, while just half an hour is linked to an improved cognitive performance.
Even 30 minutes of walking on a treadmill over a week and a half can improve mental health, according to a different study.
The study in the JAMA Network Open journal found through clinical trials carried out previously that exercise has an affect on weight loss, with at least 150 minutes of aerobic exercise at a moderate intensity would result in greater weight-loss results.
That works out to half an hour of exercise after work in the week.
You can achieve weight loss after at least 150 minutes of exercise in the week (Getty Stock Photo)
Health guidelines reveal that carrying out this amount of exercise can result in two to three kilograms of weight loss, while 225 to 420 minutes per week would be necessary for five to seven kilograms of weight loss.
Though, all of this depends on your diet as well.
This study analysed over 100 clinical trials looking at the effects of exercise over at least eight weeks, focused on people who are overweight or obese.
Though 30 minutes of exercise may be beneficial to that specific group of people, the findings stated that the ‘greatest, clinically important’ improvement from aerobic exercise came from over 150 minutes each week.
It read: “Aerobic training at least 150 minutes per week may be needed to achieve important reductions in waist circumference and body fat.”
They concluded that ‘longer durations’ of this type of exercise could be linked to ‘beneficial’ weight loss or a reduced waist circumference.Featured Image Credit: Getty Stock Images
Topics: Health, Mental Health, UK News, Science
Joshua Nair
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Published 20:05 12 Mar 2024 GMT
Number of steps you need to walk every week to add ‘three years’ to your life
It turns out that getting in 10,000 steps a day isn’t actually the be-all and end-all.
‘One step at a time,’ we tell ourselves while having another 9,999 to complete.
For longer than we can remember, it’s been hammered home to us that ten thousand steps a day will keep the doctor away and the excess weight off of you.
But it turns out that we might not have to put one leg in front of the other that many times to increase our life expectancy.
Should you walk 10,000 steps a day?
Credit: TikTok/@thefoodmedic
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New research suggests that you don’t have to drag your feet and hit that five-figure mark for your walk to be worth anything, as a much shorter period of movement can do just a good job.
The London School of Economics and health insurance firm Vitality launched a study back in 2013 in the hopes of finding out the best ways to form and maintain lifelong habits to stay in good shape.
The decade-long probe also investigated the science behind how healthy habits can lead to a longer life span, while looking at the walking habits and overall health of over one million people in the UK and South Africa.
Experts found that around a third of the UK population is ‘inactive’, which explains the continuing rise in the number of people suffering from chronic diseases such as type 2 diabetes, which in turn leads to more hospitalisations.
The researchers reckon that if Brits achieved the new weekly step target they have recommended – rather than the scary 10,000 mark which often puts people off – it could save the NHS a whopping £15 billion every year.
And if that isn’t a good enough reason to get moving, what is?
Getty Stock Images
Well, the added bonus is that you can add up to three years onto your life if you take the experts’ advice – which is sneaking in just 5,000 steps a day, three times a week.
That’s only 15,000 a week – and I’m sure most of you will be halfway there after whizzing round Tesco from one end to the other while you’re doing the weekly shop.
The study found that taking a 5,000 step stroll three times a week for two years can boost a bloke’s life expectancy by 2.5 years, while it can increase a woman’s by three years – on top of the boost to your mental health that comes with it.
But if you want to take full advantage of all the benefits your body can get from getting your steps in, sticking with your daily goal of 10,000 is a great idea.
The research revealed that those who manage and sustain a habit of taking 10,000 a day three times a week over a three-year period can reduce their risk of type 2 diabetes by up to 41 percent.
And those with ants in their pants who walked 10,000 steps five times a week had their risks of developing the diseases reduced even further, as it was slashed by 57 percent.
Getty Stock Images
Taking the experts’ advice will obviously benefit everyone, but the study found that older people got the most out of stretching their legs health-wise.
It discovered that after walking more than 7,500 steps three times a week, over-65s were at least 52 percent less likely to suffer premature death.
People aged 45-65 saw a 38 percent slash, while the risk for the total population was reduced by 27 percent.
Neville Koopowitz, Vitality CEO, explained: “Taking consistent steps to achieve a healthy habit is key, and we can see from this data that it’s never too late to start.”
The insurance firm’s founder, Adrian Gore, added: “Healthy habits can profoundly extend the quality and length of life.
“Our data shows the impact is not only significant but applies across ages, risk factors, and health statuses — maintaining a small amount of physical activity has lasting health impacts.
“Given the role of behaviour in health risk globally, a better understanding of the mechanisms of habits can be a powerful way to improve individual health — and to evolve our healthcare systems to prioritise preventive health.”Featured Image Credit: Getty Stock Images
Topics: Health, Mental Health, UK News, News
Olivia Burke
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Published 13:08 12 Oct 2024 GMT+1
People who walk 10,000 steps a day to lose weight warned it could be waste of time if they don’t do one other thing
It’s not always about the distance in which you walk
By now we’ve all heard the advice that you should aim to walk around 10,000 steps a day in order to stay healthy.
The argument has gained momentum in the past couple of decades in order to combat the rise in sedentary lifestyles, which see most of us spend our days in the office and evenings at home scrolling for hours on our phones.
However, the idea may not be completely accurate after all, a health expert has now revealed there is another important thing you need to do every day in order to look after our bodies.
We all know that moving is important to maintaining a healthy lifestyle (Getty Stock Images)
Where does the idea of walking 10,000 steps a day come from?
Contrary to popular belief, the advice to walk 10,000 steps a day didn’t come from doctors, but instead a very successful marketing campaign for the Tokyo 1964 Olympics, according to Nuffield Health.
Ahead of the summer games kicking off, Japanese company Yamasa unveiled the world’s first ever pedometer, and when it came to marketing the device, the company noticed that the Japanese character for 10,000 happened to resemble a man walking and decided to name the device manpo-kei, which translates as ‘10,000-step metre’.
The rest, as they say, is history.
That’s right my friends, the global standard for a healthy amount of walking came from a Japanese company trying to shift their step-counters.
Talk about genius marketing.
Turns out your walking pace is just as important as your step count (Getty Stock Images)
Is walking 10,000 steps a day actually beneficial to our health?
Although walking 10,000 steps a day doesn’t have its original roots in science, later studies would reveal that Yamasa weren’t actually that far off with their goal to get everyone walking more.
A study from the JAMA Internal Medicine Journal found that an increased step rate amongst older people correlated with a lower risk of mortality rates.
However, it should be noted that there is no ‘one-size fits all’ when it comes to how much you need to be moving every day, with the Harvard Medical School adding in 2019 that health benefits for women in their study plateaued at around 7,500 steps a day, which means you don’t have to beat yourself up if you don’t hit the full 10k steps.
According to a study released in the British Journal of Sports Medicine, our step cadence is just as important as how many steps we walk per day
But were you aware that step count alone isn’t enough to keep us healthy? (Getty Stock Images)
Dr Elroy Aguiar’s findings revealed that ideally we should aim for a walking pace of 100-plus steps per minute as this can unlock greater health benefits for our bodies.
Dr Aguiar was also keen to note that 100-plus steps per minute isn’t as daunting as it sounds, adding that most people use a pace of ‘110 to 115 steps per minute’ while walking down the street – as it’s more so about the intensity of which you exercise rather than the amount, which he says has been shown by other studies to not be ‘significant unless you also do it at a higher intensity’.
“100 is a very achievable number,” he added via The Independent. “If you wanted to bump the walk up to a vigorous intensity, you could walk at around 130 steps per minute.
“If you move within that range or slightly above, you can shift gears and get more benefit from the activity you’re doing.”Featured Image Credit: Getty stock images
Topics: Health
Brenna Cooper
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Updated 15:35 11 Oct 2024 GMT+1Published 15:36 11 Oct 2024 GMT+1
Five vital things you need to do in order to see Northern Lights with chances of them reappearing again
Last night was your best chance, but you might be able to have another go
Many of you will just have had one of the best chances you’re ever going to get to see the Northern Lights.
Thousands of Brits turned out into the cold October night yesterday (10 October) and were rewarded with a dazzling display of lights dancing across the skyline in beautiful patterns.
Those who managed to see the Northern Lights, which were visible as far south as Kent, will have been spellbound by a phenomenon which has delighted, intrigued and at times terrified people throughout the ages.
For those of us who didn’t get a chance to see them, better luck next time which incidentally might be this weekend if you’re fortunate enough to be in Scotland.
If you don’t have a time machine to hop back to last night and see them then you should know the best ways to better your chances of seeing the lights.
Spellbinding, isn’t it? (Jim Dyson/Getty Images)
Pre-sight checks
You will look like an absolute ding-a-ling if you head out into the cold night to see something that’s not even there, so first make sure the aurora borealis is actually going to be in your part of the country.
Do a spot of research, the Met Office will often say when and where the Northern Lights are visible and when they do we’ll usually be on hand to tell you they’ve said it.
Plenty had the chance to see them, but there will be other chances. (George Mattock/Getty Images)
Embrace the countryside
Where there’s people there’s lights, and that means light pollution.
That’ll absolutely ruin your chances of seeing the Northern Lights, so you need to get away from the bits of the country which are blaring their own beacons into the skies.
Last night with such good visibility of the lights even people living near cities were able to get a decent look, but in general you want to find a spot that’s further away from all that pollution.
The recent lights were so visible that they could clA bit of light should be alright, but don’t try to spot them from a city centre. (Jim Wood/SOPA Images/LightRocket via Getty Images)
Cloudy with a chance of pain
It’d be a real bummer if everything aligned perfectly for you and then you couldn’t see anything in the sky because it was so cloudy.
Use apps like Windy or Scope Nights to check your local cloud cover to see if you’re going to have a problem.
What you don’t want is low clouds as that’ll get between you and the lights, high clouds shouldn’t be too bad for your vision.
You’ll need to be in a spot without sunshine and clouds for the best chance. (James Gill – Danehouse/Getty Images)
Check the sunset
Light and darkness exist in an intertwined state, so check what time the sun is setting in your area and plan accordingly.
You’re not going to see them before sunset and you don’t want to be sitting around doing nowt for ages when you could be enjoying an unforgettable luncheon or indulging in some isometric exercise.
Get your timings right and figure out when you should be popping out to see the lights (it could even be this time of year, at this time of day, localised entirely in your kitchen).
Your best chance of viewing is through a camera, make sure it’s set up right. (Ian Forsyth/Getty Images)
Calibrate your camera lens
The best chance of seeing the Northern Lights is actually through a camera.
As much as you might want to get a good sighting with your eyes alone a properly adjusted camera will give you the best chance.
If you figure out the right settings then a visual delight may be your reward, and you can make everyone jealous with all the pictures you’ve taken.
For those of you with an iPhone, switch on the camera’s Night Mode as it’ll help capture the moment.Featured Image Credit: George Mattock/Getty Images / Jim Dyson/Getty Images
Topics: UK News, Weather, Science
Joe Harker
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Published 17:24 28 Mar 2024 GMT
Time you need to go to sleep for rest of week to adjust ahead of clocks going forward
The clocks are going forward this week, so you may want to prepare
It’s good news for most of us as this Sunday (31 March) signals the start of daylight saving time, also known as British summer time.
If you’ve got an analog clock, it’s worth going ahead and changing them before bed on Saturday, as clocks will go forward an hour, leaving those dreaded dull and dark evenings in our rear-view mirror.
For us in the UK, it does mean that holiday season is well and truly here – summer is around the corner, and it won’t be long until you’re enjoying a pint in a beer garden with your mates (especially with the Euros around the corner).
The only downside is you might be complaining non-stop about the heat, but things like outdoor walks are about to become about 100x better, as with most things in life during summer.
Getty Stock Photo
Before jumping onto holiday package deal websites to start planning your next few months out though, we still have a few days to go before time skips ahead by an hour.
Adjusting to the clocks going forward
The first day after clocks go forward always seem to be weird, and though summer is within reach, that night’s sleep isn’t the best as we get an hour less of sleep, no matter what you do to avoid it.
However, there are a number of things you can do to stop tiredness from hitting you at work next week.
A health expert has revealed that just one hour can make all the difference, so listen up.
Keeping check of your sleeping pattern
Speaking to The Mirror, Tyler Woodward, health expert at Eden’s Gate, said: “Your sleeping pattern is controlled by your circadian rhythm, our internal 24-hour clock which regulates when it’s time to wake up and go to sleep, as well as other bodily functions such as body temperature, hormone production and digestive health.
“While losing an hour might not seem like much of a difference, it can impact your energy, causing fatigue and feeling a little more sluggish, symptomatic of jet lag.”
When should you go to bed for the clocks going forward?
The expert then revealed what time you should be going to bed and waking up this week, as such small changes can make a massive difference.
“The good news is that you can curb the effects of losing one hour by going to sleep and getting up 15 to 30 minutes earlier this week to help your body gently adjust to the new schedule,” Woodward said.
Getty Stock Photo
Getting to sleep faster
And if you are in search of some tips to help you get to sleep faster, a sleep expert might just have the answer.
Dr. Katherine Hall is a sleep psychologist at Happy Beds, and she says you should be rubbing the inner part of your wrist to get to sleep in a rapid time.
“If you’re struggling to drift off, try rubbing the inner part of your wrist to help soothe yourself into a slumber more quickly,” she told LADbible.
“The pressure points on this part of your wrist are known as Heart 4, 5, 6 and 7, and are four acupressure points that help alleviate stress by reducing your cortisol levels (otherwise known as your stress hormones).”