exercise Story Archives - West Virginia Public Broadcasting

Exercise May Help You Pay Attention and Achieve Goals

We all know that exercise is good for physical health, but a new study has found that it may also help you focus, pay attention and achieve goals as you age as well.

The Columbia University study published today in the online issue of the American Academy of Neurology, found that regular aerobic exercise such as walking, cycling or climbing stairs may improve a specific set of thinking skills called executive function. Executive function is basically a person’s ability to regulate their own behavior.

The study followed 132 people between the ages of 20 and 67 who did not smoke or have dementia but also did not exercise and had below average fitness levels. Participants who were assigned to an aerobic program, all improved thinking skills over a six-month period. But the greatest improvement was seen in the oldest participants.

At the end of the six months, the 40-year-olds’ executive function tested about 10 years younger than their actual age and the 60-year-olds tested 20 years younger.

West Virginia has the third oldest population in the nation. The study was supported by the National Institutes of Health.

Appalachia Health News is a project of West Virginia Public Broadcasting, with support from Marshall Health and Charleston Area Medical Center.

Aerobic Exercise Might Help Older Adults with Thinking Problems

A new study from Duke Medical Center has found that just three days a week of moderate aerobic exercise may improve thinking skills in older adults with cognitive impairments.

The study looked at older adults who were having trouble concentrating, making decisions or remembering — but didn’t have severe enough symptoms to be diagnosed with dementia.

Researchers found that after six months of cycling on a stationary bicycle, jogging or walking three days a week for 35 minutes a session, participants had significant improvement in their thinking skills related to their own behavior, attention, organization and goals., Exercising did not improve memory in this population, though.

The study involved 160 people over 65 who were sedentary at the start of the study.

The study was published this week in the online medical journal for the American Academy of Neurology.

Appalachia Health News is a project of West Virginia Public Broadcasting, with support from the Marshall Health, Charleston Area Medical Center and WVU Medicine.

Lose Weight, Lower Blood Sugar by Walking After Meals Urges Mon Health Physician

Taking as little as a 15-minute walk after each meal can help you lose weight, lower blood sugar, improve circulation and aid in digestion among other things, according to Mon Health family medicine doctor Gabrielle Sakellarides.

A large body of research from around the world supports her assertion. A 2013 study from George Washington University found that a 15-minute walk after each meal appears to help older people regulate blood sugar levels and could reduce their risk of developing type 2 diabetes. Similar results were also found in a 2016 study from the University of Otago in New Zealand.

West Virginia has the highest rate of diabetes in the nation, so these types of activities could be particularly helpful for prevention.

Adding daily walks can also combat the risks of a sedentary lifestyle. The American Heart Association recommends aiming for 10,000 steps a day. The average American gets less than half that.

In a news release, Sakellarides cautions against strapping on the walking shoes immediately after eating. The doctor says leaving enough time for food to digest is important and suggests waiting 15 or so minutes before hitting the road.

Appalachia Health News is a project of West Virginia Public Broadcasting, with support from the Marshall Health, Charleston Area Medical Center and WVU Medicine.

Study Finds that Exercise Can Reverse Heart Damage in Older Adults

A new study has found that moderate exercise can reverse heart damage caused by age and a sedentary lifestyle – if it’s begun early enough and performed with enough frequency.

Researchers at the University of Texas Southwestern studied a group of about 50 participants over the course of two years.

The study found that in order for exercise to help reverse heart damage, the exercise regimen needs to start before the age of 65 when the heart retains some plasticity – meaning it is still able to remodel itself.

The study varied the kind of exercise participants did, including 30 minutes of high-intensity interval training, an hour of moderate cardio, such as walking or biking, and strength training. Researchers found the key is frequency – exercise needs to be done four or five times a week in order to reverse heart damage – anything less wasn’t enough.

Heart disease is the second leading cause of death in WV.

The study was published this month in Circulation, a journal of the American Heart Association.

Appalachia Health News is a project of West Virginia Public Broadcasting, with support from the Marshall Health, Charleston Area Medical Center and WVU Medicine.

Weight Training Better Workout for Older Adults

A new study finds weight training might be better than cardio for older adults who are trying to slim down.

Researchers at Wake Forest University found that for adults in their 60s, combining weight training with a low-calorie diet better preserves necessary lean muscle mass that can often be lost through aerobic workouts.

The 18-month study looked at 250 overweight or obese adults over 60 years-old. Participants lost about 20 pounds when they combined diet and weight training, while retaining more muscle mass.

Meanwhile, those who combined diet and walking lost a lot of muscle mass – nearly 4 pounds.

The Trust for America’s Health and the Robert Wood Johnson Foundation reported this year that West Virginia holds the highest obesity rate in the nation – at nearly 40 percent.

Appalachia Health News is a project of West Virginia Public Broadcasting, with support from the Marshall Health, Charleston Area Medical Center and WVU Medicine.

Less Than an Hour of Activity a Week Might Prevent Age-Related Disability

A new study has found that sedentary older adults who add less than an hour of moderate physical activity per week can improve overall physical functioning.

Researchers analyzed data from more than 1600 men and women ages 70-89 over an average of 2.6 years. All had problems moving normally at the beginning of the study and most reported fewer than 20 minutes of physical activity a week.

Over 24 months, researchers found that participants who engaged in at least 48 minutes of physical activity a week (or around 7 minutes a day) saw the greatest benefit. 48 minutes or more of physical activity a week was also associated with preventing major loss of mobility.

Researchers say the study is encouraging and suggests that even small increases in physical activity in older adults can prevent muscle loss, lower disability risks and help sustain independence into old age.

Potential acknowledged limitations of the study are that some participants monitored activity using a wearable “device” while some self-reported

The work is part of the Lifestyle Interventions and Independence for Elders (LIFE) study and was published last month in the online journal Public Library of Science Journal.

Appalachia Health News is a project of West Virginia Public Broadcasting, with support from the Benedum Foundation, Charleston Area Medical Center and WVU Medicine.