Monday, August 27, 2012

Silver yoga exercises improved physical fitness of transitional frail elders



In the study to to determine the efficacy of 24 weeks of the senior-tailored silver yoga (SY) exercise program for transitional frail elders, researchers at the College of Nursing, Kaohsiung Medical University, Kaohsiung, showed that at the end of the study, the physical fitness indicators of participants in the SY group had improved significantly, and they had better physical fitness than participants in the control group (all p values < .05)(1).

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(1) "Silver yoga exercises improved physical fitness of transitional frail elders" by Chen KM, Fan JT, Wang HH, Wu SJ, Li CH, Lin HS.

Tuesday, August 21, 2012

Multi-modal exercise programs for older adults


In the review of Fifteen studies, including totalling 2,149 subjects; the mean cohort age ranging from 67 +/- 8 to 84 +/- 3 years. A low mean relative ES for strength was seen across the reviewed studies, showed that multi-modal exercise has a positive effect on falls prevention. The limited data available suggests that multi-modal exercise has a small effect on physical, functional and quality of life outcomes. Future research should include robustly designed trials that involve multi-modal exercise at individually prescribed intensities based on doses found to be effective in single-modality studies(1).

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(1) "Multi-modal exercise programs for older adults" by Baker MK, Atlantis E, Fiatarone Singh MA.

Saturday, August 18, 2012

Behaviour modification and eating behaviour in adolescent



In a study conducted to evaluate the effects of behaviour modification on anthropometric indices and to explore if behaviour modification could improve eating behaviour in adolescents, showed that there were statistically significant differences in changes in body weight (-2.75 kg vs. 0.62 kg), body mass index (-1.07 kg/m(2) vs. 0.24 kg/m(2)) and arm circumference (-2.31 cm vs. 0.5 cm) in the experimental group in contrast to controls (P < 0.001). There were also statistically significant differences in scores for eating behaviour, emotional eating (0.63, 0.17), external eating (0.99, 0.05) and restrained eating (0.72, 0.03) in the experimental vs. the control group respectively (P < 0.001)(1)

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(1) "Effect of dietary behaviour modification on anthropometric indices and eating behaviour in obese adolescent girls" by Sabet Sarvestani R, Jamalfard MH, Kargar M, Kaveh MH, Tabatabaee HR.

Walking to health




"Walking is convenient and may be accommodated in occupational and domestic routines. It is self-regulated in intensity, duration and frequency, and, having a low ground impact, is inherently safe. Unlike so much physical activity, there is little, if any, decline in middle age. It is a year-round, readily repeatable, self-reinforcing, habit-forming activity and the main option for increasing physical activity in sedentary populations. Present levels of walking are often low. Familiar social inequalities may be evident. There are indications of a serious decline of walking in children, though further surveys of their activity, fitness and health are required. The downside relates to the incidence of fatal and non-fatal road casualties, especially among children and old people, and the deteriorating air quality due to traffic fumes which mounting evidence implicates in the several stages of respiratory disease. Walking is ideal as a gentle start-up for the sedentary, including the inactive, immobile elderly, bringing a bonus of independence and social well-being. As general policy, a gradual progression is indicated from slow, to regular pace and on to 30 minutes or more of brisk (i.e. 6.4 km/h) walking on most days. These levels should achieve the major gains of activity and health-related fitness without adverse effects. Alternatively, such targets as this can be suggested for personal motivation, clinical practice, and public health. The average middle-aged person should be able to walk 1.6 km comfortably on the level at 6.4 km/h and on a slope of 1 in 20 at 4.8 km/h, however, many cannot do so because of inactivity-induced unfitness. The physiological threshold of 'comfort' represents 70% of maximum heart rate",  according to the study of Dr. Morris JN and Dr. Hardman AE. at the Health Promotion Sciences Unit, London School of Hygiene and Tropical Medicine, England(1).

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(1) "Walking to health" by Morris JN, Hardman AE.

Yoga and Physical fitness



In the samples of 204 subjects were recruited from eight senior activity centres and 176 subjects completed the study. Subjects were randomly assigned into three groups based on the centres: (1) Experiment I: complete silver yoga with stretching and meditation, (2) Experiment II: shortened silver yoga without the guided-imagery meditation and (3) Wait-list control. The interventions were conducted three times per week for 24 weeks. Physical fitness indicators included body compositions, cardiovascular-respiratory functions, physical functions and the range of motion, the result showed that the physical fitness of older adults in both the 70-minute complete silver yoga group and the 55-minute shortened silver yoga group had significantly improved after the interventions. It was recommended that the silver yoga programme be shortened by eliminating the guided-imagery meditation (1).

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(1) "Physical fitness of older adults in senior activity centres after 24-week silver yoga exercises" by Chen KM, Chen MH, Hong SM, Chao HC, Lin HS, Li CH.

Weight Loss and Yoga



In the comprehensive search yielded 507 studies; 10 studies with 544 participants (69.6 ± 6.3 yr, 71% female) were included. Large variability in yoga styles and measurement outcomes make it challenging to interpret results across studies, but researchers found that moderate improvements for gait (ES = 0.54, 0.80), balance (ES = 0.25-1.61), upper/lower body flexibility (ES = 0.25, 0.70), lower body strength (ES = 0.51), and weight loss (ES = 0.73, 0.99).Yoga may engender improvements in some components of fitness in older adults. However, more evidence is needed to determine its effectiveness as an alternative exercise to promote fitness in older adults. Further investigation into yoga as an exercise activity for older adults is warranted(1)

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(1) "Does yoga engender fitness in older adults? A critical review" by Roland KP, Jakobi JM, Jones GR.

Sunday, August 12, 2012

CV health starts with good nutrition

A healthy diet is essential, regardless of CV risk. Caloric balance is inherent to a good diet. Despite patients who say they eat little, ideal weight can be maintained if calories are burned. Composition is another component of a healthy diet. Dr. Whayne TF Jr, and Dr. Maulik N. at the University of Kentucky, showed that Exercise, in conjunction with a healthy diet and good nutrition, helps maintain optimal weight and provides CV benefit such as decreased inflammation and increased vasodilatation. Whether vitamins or other nutritional supplements are important in a healthy diet is unproven. Nevertheless, the most promising data of added benefit to a healthy diet is with vitamin D. Some dietary supplements also have promise. Alcohol, in moderation, especially red wine, has nutritional and heart protective benefits. Antioxidants, endogenous or exogenous, have received increased interest and appear to play a favorable nutritional role. CV health starts with good nutrition(1).

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(1) " Nutrition and the healthy heart with an exercise boost" by Whayne TF Jr, Maulik N.