Kevin Witham Blog » Fitness

Exercise- Prostates and Hearts

admin — Mon, 06 Jun 2011 08:50:32 +0000

Great news this week that not only does regular exercise reduce the risk of all cancers but just three hours of walking a week can delay or prevent the progression of prostate cancer. The study is based on 1455 men over two years in the journal of cancer research. The walking however must be brisk and highlights again the need for some intensity (stress) to get health and fitness benefits. The researchers suggest that the walking may well reduce insulin levels which is known as a growth hormone- one reason that exercise reduces cancer risk.

Also, this week reserachers from Southwestern Medical Centre have found that how fast you can run a mile is a good predictor of your risk of developing heart disease- a leading casuse of preventable death. Based on 11000 middle aged men and taking in to account other risk factors it was found that men who took 15mins or more to run a mile had a 30% lifetime risk of dying from heart problems. However, those who could run the mile in 8mins or quicker had less than a 10% risk. Well- better fitness, stronger heart.

Kevin, 5th June 2011

Move For Longevity

admin — Sat, 07 May 2011 15:36:25 +0000

Many of you appreciate the benefits of exercise and more research has been released to support its importance in keeping you a live. Exercise is massively important for reducing the risk and or treating many chronic illnesses from heart disease, strokes, diabetes, dementias and cancers. Indeed, the World Cancer Institute now sites regular physical activity in being able to reduce the risk of all cancers and longevity is associated by an absence of chronic diseases. Now cardiorespirtory fitness (aerobic fitness) or low CRF has shown compelling evidence that it is a strong and independent predictor of all-cause and cardiovascular disease mortality according to the Journal of Psychopharmacology- CRF is often overlooked in clinical settings for other risk factors such as hypertension, diabetes, smoking and obesity. Yet studies indicate that CRF is as important as the former risk factors and indeed is often more associated with mortality. CRF is of course a good measure of habitual physical activity and low CRF is strongly correlated to obesity. CRF improves insulin sensitivity, blood lipid profile, body composition, reduces inflammation and blood pressure. Recent studies have also shown that as part of cardiac rehab exercise lowers the risk of mortality by almost 30% and in older adults physical fitness delays the onset of age-related cognitive decline. A long with regular resistance and flexibility training improving aerobic fitness (with intervals) could extend your life. Exercise like your life depends upon it!

Kevin, 7 May 2011.

FIVE exercises for Life

admin — Mon, 07 Feb 2011 21:11:57 +0000

At the end of last year the British Association of Sport and Exercise Medicine (BASEM) gave their ideas of what type of exercises should be given to children. This was highlighted on the news for the BASEM made the point that although schools have PE, children were not being taught the fundamental movements required for a good quality of life. This on the back of research also showing that for many children it is more a lack of exercise/movement than overeating which is causing the obesity problem. The BASEM has come up with 5 main exercises that children should be able to perform, works the whole body and can be done daily in a short period of time. The exercises take as little as 5 minutes and should be included in traditional PE classes. The five exercises are: a forward lunge, a dead bug like exercise, hip hikes (side plank), a hot foot lizard ( touching hand to opposite foot) and an 8 count body builder ( press-up to a jumping squat movement). Do any of these sound familiar! You won’t be surprised to hear me say again how important it is for quality of life that people of all ages can perform functional movements and what better time to start when you are younger. Keep fit and keep functional and include exercises such as squats, lunges and press ups. These are a great way when performed correctly to work the whole body, boost metabolism and correct much of the poor postural patterns that modern life throws at us.

Kevin- 7 Feb 2011