About eight years ago, Roberts lost his father to pancreatic cancer at age 69. His grandfather died at 47 from a heart attack, his uncle at 40, also from a heart complaint. In the family theres that thing in the background, so theres always an awareness of that, he says. You have to be on top of all you possibly canto try to see the red flags, deal with them and make sure were not going to have them become big problems.

Encouragingly, it is never too late to start. Whether youre 50, 60 or 70, you can do something to make a positive change. We shouldnt think of ourselves as being old at any phase, he says. I know we have an ageing process, but we can do anythingWe can change anybody and add years to healthy lifespan, as well as probably longevity.

He is as committed to his own health and fitness as you might expect, undertaking some four hours of low-intensity cardio weekly, usually on his exercise bike. Some days he does this at 5.30am (his typical rising time), some days at 9pm. Then theres his two weekly sessions of quite high intensity cardio, one session of very high intensity cardio, heavy lifting two to three times a week, lighter lifting once a week and tennis once or twice a week. Alongside all this, he tries to fit in a weekly infrared sauna, to boost recovery and circulation, and cold showers for five minutes most days.

He averages six and a quarter hours sleep a night but his wearable WHOOP device tells him his ratio of deep sleep is high, so the shut-eye he gets is great quality.

On the dietary front, he is not obsessive: It needs to be [that] you enjoy food. His is roughly 70 per cent vegan, the rest mostly fish. He eats red meat once a week (it gets the iron levels up) and treats himself to a glass or two of good red wine about three nights a week. There really isnt one food thats a bad food, he says.

He takes only a limited amount of supplements vitamin D, occasionally potassium and believes that while monitoring your data through wearable tech is helpful, it should not dominate your life.

He may be responsible for many a famous physique, but hes adamant that we shouldnt get bogged down in the body beautiful. It has to be fit for purpose.

Roberts lives in Battersea, south west London, and has his children, 21 and 19, at home with him often when theyre back from university. When not working, or working out, he likes travelling, and describes himself as a big history nerd.

After an hour in his company, its impossible not to come away wanting to do more, and do it better. Its about making the most of the years we have, he says. Life is precious and therefore [we should] make the most of each moment.

Go here to read the rest:
Celebrity trainer Matt Roberts on how to live better for longer - The Telegraph

YOUR HEALTH

From March 2020 until May 2023 when it was declared over, the COVID-19 pandemic had chokehold on all aspects of human existence, even threatening the very loss of humanity itself. Eventually, after three years of living in fear and uncertainty, the devastating threat of a global pandemic ended with the implementation of a successful mass immunization program.

The COVID-19 pandemic is the newest health crisis the world has faced in recent history. Prior to this, three of the most notable ones were the Black Death during the 13th century, the Spanish Flu in 1918 and the HIV/AIDs during the early 80s.

Health officials believe that any global public health challenge such as the outbreak of any infectious disease can be overcome by ensuring that every man, woman, child, and communities are protected through easy access to vaccines.

For the past 10 years and as part of global efforts to educate families and raise awareness about the importance of vaccines and immunizations, the National Public Health Information Coalition, in coordination with the Centers for Disease Control and Prevention, has designated August as National Immunization Awareness Month.

Public health experts see NIAM as a time for individuals, healthcare professionals, and communities to come together to champion the importance of vaccines in protecting public health and in saving lives. By using different platforms such as community events, lectures, and the distribution of hand-outs and educational materials, health care professionals aim to raise awareness about vaccines and why people of all ages should be on top of their vaccination schedule.

Information and resources about vaccines and immunization programs are easily available online or from the CHCC Immunization Program, outpatient clinics, or local healthcare providers on island.

The CDC also has online materials and comprehensive resources available for those who want to learn about vaccines and. Visit their site at http://www.cdc.gov.

For a global perspective on immunization, the World Health Organization offers resources and information about global vaccination efforts. Visit their site at https://www.who.int/health-topics/vaccines-and-immunization

Another website that provides information on vaccines, including a vaccine finder tool to help individuals locate vaccination clinics near them is http://www.vaccines.gov.

There are also advocacy organizations such as the Immunization Action Coalition and Vaccinate Your Family which offer advocacy resources and tools for individuals interested in supporting vaccination efforts.

Routine vaccinations during childhood and adolescence have proven to be the most effective tool for preventing and controlling the spread of infectious diseases. WHO considers immunization a global health and development success story, saving millions of lives, yearly.

WHO describes a vaccine as a means to prepare the bodys immune response against diseases. Vaccines are either administered orally or through a needle injection. The first successful vaccine was created on 1796 by Dr. Edward Jenner for smallpox.

Being vaccinated not only benefits individuals by protecting them from severe pain and at times death from preventable communicable diseases but, more importantly, it protects future generations. By reducing, if not totally getting rid of diseases such as measles and polio, newborns are spared the risk of being exposed to deadly diseases.

While history has already proven the effectiveness of vaccines in keeping communities safe, there are still those who delay or are hesitant to get vaccinated despite the availability and access to vaccination services. There are still misconceptions about vaccines and its effect and effectiveness.

Among the six common misconceptions about vaccination listed down by the WHO is that a childs immune system can be overloaded if the child receives multiple vaccinations all at the same time. This concern came about when the childhood vaccination schedule was expanded with the introduction of new vaccines. Numerous studies, however, show that the current recommended vaccines for infants are no more likely to cause harmful effects when given as a combination than when they are given separately.

There is also a misconception that children do not need to be vaccinated anymore from infectious diseases that have already disappeared such as polio and measles. While polio may have been wiped out in the United States since 1979, this disease is still widespread in Pakistan and Afghanistan. Only through vaccination can the spread of this deadly childhood disease be prevented.

Then there are also those who believe that natural immunity is better than a vaccine-acquired immunity while others believe that vaccines cause harmful side effects and even death.

The truth is vaccines are very safe and if there are any negative side effects, they are minor and temporary such as a sore on the arm or a slight fever that can often be controlled by taking paracetamol after vaccination.

Each of us can make a difference in protecting our community from the spread of certain communicable diseases that can threaten the very existence of humanity. We can do our part not just by ensuring we and our own families are on top of our immunization schedules. Most importantly, each of us can help by raising awareness and, by promoting equitable access to vaccines, we can protect public health and save lives. Get involved and be part of the effort to ensure a healthier future for all.

More:
Immunization: Taking action for a healthier future | Health & Fitness | saipantribune.com - Saipan Tribune

When January 1 rolls around, it feels like nothing can stop you from accomplishing your fitness goals. You're basking in all that New Year's energy, and you're ready to train harder, lift heavier, and move more. The only problem? You don't exactly know where to start.

Luckily, Women's Health can take the guesswork out of finding the perfect workout plan. Whether you want to strengthen your core or grow your glutes, it only takes 30 seconds (or less!) to figure out which Women's Health 30-day workout plan is best for you. Developed by certified personal trainers, each plan is fully customizable to your fitness level and schedule.

Sign up for WH+ now for full access to all of Women's Health's fitness challenges, a print subscription, unlimited digital access, and more.

Plus, once you've mastered one WH+ Exclusive Fitness Challenge, you can keep up your momentum by trying another. Maybe you want to focus on toning your arms this month, and then level up to full-body workouts the next month. Or perhaps you're a runner who wants to pair cardio with core work. Whatever your lifestyle or movement preferences, these easy-to-follow workout plans can help you fill in the gaps.

Ready for the best sweat of your year (so far)? Take this quick quiz below:

Before you know it, you'll end January even stronger than you began it.

For more ways to get 2024 off to a great start, check out the

Lindsay Geller is the Lifestyle Director at Womens Health, where she oversees the Life, Sex & Love, and Relationships sections on WomensHealthMag.com and the Mind section of Women's Health magazine. When she's not writing or editing articles about the latest dating trends and pop culture phenomenons, she's usually watching reality TV or playing with her dog, Lucille (Go Fetch That) Ball.

See more here:
Quiz: Which Women's Health Fitness Challenge Is Best For You? - Women's Health

January is a great time to add new habits to your routine, especially those focused on health and fitness. Its tempting to set bold new goals for the new year, but overly ambitious workout plans or unfamiliar types of training can lead to injuries and burnout.

The best approach is to be realistic and start small. But if youre kicking off a new running hobby for the first time or getting back into it after a hiatus or an injury, its tricky to know what a sensible new workout plan looks like, which is why so many people love the best fitness apps.

A Couch to 5K app is a gradual training program designed to ease you into fitness. It readies your body for the transition from walking (check out our writer's experience of swapping the gym for 10,000 steps a day) to a confident jog or run over several weeks. It also gets your mind used to the nuances of warming up, exerting yourself, and cooling down.

In this guide, we'll explain everything you need to know about Couch to 5K programs, so you'll feel fitter and happier but also safe and secure as you begin your fitness journey. From understanding what these programs entail to the essentials you need to get started, we'll highlight the best Couch to 5K programs available for download, whether you're gearing up for a January 1st launch or eager to get a head start.

A Couch to 5K is a gradual training program that uses voice coaching to take anyone beginners from walking to completing a 5K run in a matter of weeks.Sometimes, these programs exist as standalone apps, likeNHS Couch to 5K or Couch to 5K Runner. Or you can find similar 5K challenges baked into other fitness apps and fitness trackers, likeNike's 5K Training Plan or Garmin's Couch to 5K running app.

Once you've downloaded an app or signed up for a challenge, you'll answer questions about your fitness level and goals, which will help the app determine your training plan.Beginners will start with a short workout that's mostly walking, with only one or two jogging intervals. Over time, the duration and intensity of your workouts and running intervals will increase as you steadily build up your endurance and cardiovascular fitness.

If you have a high level of fitness or you run, but not regularly, you can still use a Couch to 5K app but most will tailor the experience to you and begin further through the training program rather than at the start.

Because Couch to 5K apps and programs are created especially for new runners, the training is challenging enough so you'll feel the burn and progress each week but easy enough to be achievable and (hopefully) safe, so there are no strained ankles or sore knees. If you do find a session too difficult, you can move back a week or complete a workout again without progressing.

In addition to getting your body used to running, Couch to 5K programs are a great source of motivation, providing you with lots of audio feedback, badges and encouragement although if this isn't your jam, you can customize your experience and silence some of the audio cues altogether.

The great thing about Couch to 5K apps is people can see their progress, which helps with motivation, and workout progression with added intervals keeps things fresh. However, these programs are also gradual, which decreases the chances of injury or burnout.

The beauty of Couch to 5K programs, compared to most other forms of fitness, is that you don't need loads of kit to get started. However, there are a few essential things we'd recommend considering to make the experience more safe and fun.

The most important thing you need is a comfortable pair of shoes that you can run in. Don't agonize over specific features just yet. Unless you know you have something to look out for, you just need to either use a pair you already own or look for a comfortable pair with good stability.

It's that simple. Once you get more serious about running you could find a better, more specific type of shoe. But for now, you just need something reliable. We recommend taking a good look at our best running shoes guide and opting for an option like the Adidas Adistar for those who want to jog slowly or the ASICS Gel-Nimbus 25, a comfortable running shoe designed for long and steady runs.

It's the same story for your running clothes. You don't need to go out and buy new kit. For now, what's important is what you feel good in and this might change the more used to running you get.

For example, you might find a pair of jogging pants comfortable at home or for other forms of exercise, but a pair of running tights or leggings could be less annoying as you pound the pavement.

One thing to consider if you're running in cold weather is to wear lots of layers, this will help you warm up and cool down quickly, depending on what you need. If you're buying new clothes, then look for material that's sweat-wicking, which means it's not going to be soggy as you sweat. You might also want to consider a bright or reflective top if you're running at night.

The best way to use Couch to 5K apps is to listen out for the audio training, this will tell you when to walk, when to run and when to start cooling down, as well as sometimes offering tips and encouragement. You can listen to this from your phone, but it's not ideal, which is why we recommend you get a pair of headphones.

Many headphones will be stable enough when you're just starting a Couch to 5K app and not doing much running, but as you progress you'll need a pair that are going to be sweat-resistant and secure. We suggest taking a look at our best running headphones or best workout headphones guides for some options.

If you want to be able to run for long periods of time without worrying about them falling out, the Beats PowerBeats Pro are our top picks as they have a sturdy design and earhooks that bring you a fantastic fit, as well as good battery life and great sound quality. If you're on a tight budget, try the Jlab Go Air Sport buds instead, an incredibly comfortable pair of running earbuds with decent audio and surprisingly solid bass.

The final thing we'd suggest is one of the picks from our best fitness trackers guide, or our best cheap running watches list. To be clear, you don't need one of these devices to run, especially if you want to do a Couch to 5K program that tracks your activity and coaches you as you move.

However, studies show that people are more likely to stick to their health and fitness goals if they track their activity throughout the day. So if you want to start your 2024 off with a bang, it makes sense to find a way to continue tracking after you've closed your running app.

It can also be interesting to use the data you get from a fitness tracker or running watch to see how your running progress is affected by your sleep, or even your menstrual cycle, and vice versa.

The Garmin Forerunner 55 is a smart, thoughtfully designed entry-level running watch that we recommend for anyone who takes their workouts more seriously or step up from a basic fitness tracker. If you're on a budget, or just want a simpler option, try the Fitbit Inspire 3, our top pick if you want an entry-level tracker that's incredibly easy-to-use.

Below, we've selected our top Couch to 5K running apps that work on their own. But you'll also find some of the best fitness apps, like Strava, MapMyRun and Runkeeper, have their own built-in training programs for 5K, too. So if you're already using one of those, you might want to start there. Other trackers and ecosystems have 5K plan options, too, like Garmin's Start to Run 5K! app.

The Couch to 5K Runner app is one of the most well established and popular options, and for good reason. This app is incredibly easy-to-use and has intuitive, color-coded cues to mark your walking and running intervals and helpful audio feedback.

The standard program that Couch to 5K Runner serves up consists of 8 weeks and 3 running sessions a week for 30 minutes per session, but it'll create a tailored program for you.

This app also offers good integration with other running and fitness apps, as well as your music apps, which means you can listen to your favorite tracks and the voice coaching at the same time.

You can download the Couch to 5K Runner app for free and trial four running sessions, but if you want to continue you'll need to pay a fee starting at $6.99/6.99 for a Premium subscription.

Created by the NHS in the UK, this is an incredibly simple and easy-to-use app. It's also one of the only Couch to 5K apps that's free, which is why it's our top recommendation if you're new to running and new to fitness apps more generally.

One of the nicest touches about this app is it's made in partnership with the BBC and features a number of celebrity voices to motivate you, including comedians Sarah Millican and Sanjeev Kohli, and presenter Jo Whiley.

The standard program from the NHS Couch to 5K app can be completed in as little as 9 weeks, but you can push it longer if you need more time to hit the 5K goal. Like most of the other apps on this list, it works at the same time as your music app and dips the volume so you can hear instructions from whichever trainer you choose.

Zombies, Run! is a popular running app that motivates you to run by telling you a story that zombies are chasing after you. Zombies, Run! 5k Training is from the same creators, but instead it's an 8-week training program and audio adventure specially designed for beginners to help them run a 5km distance.

This app offers a basic 8 week training program with 25 workouts, each accompanied by expert training know-how as well as an incredibly tense zombie story. If you're looking for a running program with a difference, this is it.

With the original Zombies, Run! app you get more features, like over 400 missions, interval training and more, which is why the developers recommend that once you're a confident runner you should switch over. Like the other apps on this list, you'll need to sign-up to a subscription, which starts at $5.99/5.99 a month or $34.99/34.99 a year.

Another very popular Couch to 5K app that's packed with features. If you know your way around fitness apps and want as much customization as possible, this is the running app for you.

It offers everything you'd expect, like personalized running programs, coaching and integration with lots of other apps and services, but it also uses your phone's built-in GPS to map your run, which is a nice touch.

We really like the interface of this app, which has the clean, well-designed look and minimal fonts we'd expect from one of the top fitness trackers. This app isn't free, but there's a trial to see if you like it and then several different subscription tiers are available, starting at $4.99/4.99 a month.

This article is part of TechRadar's Get Fit for '24 week of fitness content.

See more here:
Couch to 5K: Best free apps and how to get started - TechRadar

Fitness is not just a hobby, it's a lifestyle. It can improve your health, well-being, mood, and energy levels. However, starting a fitness journey can be daunting, especially if you are new to exercise or have been inactive for a long time. That's why here are 8 tips to help you get started and stay on track with your fitness goals.

Before you jump into a workout routine, it's important to know where you stand. You can do some simple fitness tests and measurements to gauge your current fitness level, such as:

- How many pushups, situps, and squats can you do in a minute? - How long can you hold a plank position? - How far can you walk or run in 10 minutes? - What is your body mass index (BMI), waist circumference, and body fat percentage? These indicators can help you set realistic and specific goals, track your progress, and adjust your plan as you improve.

SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. These are the criteria that make a good goal. For example, instead of saying "I want to lose weight", a SMART goal would be "I want to lose 5 kg in 3 months by exercising 4 times a week and eating a balanced diet". A SMART goal is clear, quantifiable, realistic, meaningful, and has a deadline. It also helps you stay motivated and focused.

Read also: 5 health resolutions to manage your diabetes in 2024

There are many types of exercises and workouts you can choose from, depending on your preferences, abilities, and goals. Some of the common ones are:

- Aerobic: These are exercises that increase your heart rate and breathing, such as running, cycling, swimming, and dancing. They are good for improving your cardiovascular health, endurance, and calorie burning. - Strength: These are exercises that challenge your muscles, such as weightlifting, resistance training, and calisthenics. They are good for increasing your muscle mass, strength, and metabolism. - Flexibility: These are exercises that stretch your muscles and joints, such as yoga, pilates, and tai chi. They are good for improving your range of motion, posture, and injury prevention. A balanced workout plan should include a combination of these types of exercises, as they complement each other and provide different benefits. You can also vary your workouts to keep them interesting and fun.

If you are a beginner, you don't need to do complicated or intense exercises to get fit. In fact, doing too much too soon can lead to injury, burnout, and frustration. Instead, start with the basics and master the fundamental movements, such as: - Squats: They work your lower body muscles, such as your glutes, quads, hamstrings, and calves. They also improve your balance and coordination. - Pushups: They work your upper body muscles, such as your chest, shoulders, triceps, and core. They also strengthen your arms and wrists. - Lunges: They work your lower body muscles, especially your glutes and quads. They also challenge your stability and mobility. - Planks: They work your core muscles, which include your abs, back, and hips. They also improve your posture and alignment.

Rest and recovery are essential parts of any fitness journey. They allow your body to heal, adapt, and grow from the stress of exercise. They also prevent overtraining, which can lead to fatigue, injury, and plateau. Aim for at least one or two rest days per week, where you do no or minimal exercise. This gives your body time to repair and replenish itself. Pay attention to how you feel before, during, and after your workouts. If you feel pain, discomfort, or excessive fatigue, it may be a sign that you need to take a break or scale back your intensity.

Read also: 9 compelling reasons to eat multigrain chapatis

Your mindset is as important as your physical fitness. It can influence your motivation, performance, and enjoyment of exercise. A positive mindset can help you overcome challenges, cope with setbacks, and celebrate your achievements.

Exercise and nutrition go hand in hand. What you eat can affect how you perform, recover, and progress in your fitness journey. Eating well can also help you manage your weight, boost your health, and enhance your mood. A balanced diet consists of a variety of foods from different food groups, such as fruits, vegetables, grains, protein, and dairy. These foods provide you with the nutrients you need for your body to function properly, such as carbohydrates, protein, fat, vitamins, minerals, and water.

Water is essential for life. It makes up about 60% of your body weight, and it plays a vital role in many bodily functions, such as regulating your temperature, transporting nutrients and oxygen, lubricating your joints, and removing waste. Water is also important for your fitness, as it can affect your performance, recovery, and health.

More:
8 tips to start your fitness journey - IndiaTimes

January is traditionally the time of year when people go on a health kick, and perhaps along with it embrace an ambitious new exercise regime. But what if burpees, weights and buckets of sweat aren't strictly necessary? What if you could get fit just by going for a nice walk each day?

For years, the messaging has been to go for 10,000 steps per day. That's the default goal on most of today's best fitness trackers. The origins of that number are in fact surprisingly arbitrary the initial scheme was launched around the 1964 Tokyo Olympics, and the Japanese character for 10,000 looks a bit like a person walking, so that's what they went with.

Luckily, subsequent research suggests that the branding-inspired figure wasn't far wrong. 10,000 steps is enough to make a significant difference to your overall health if you keep it up.

One 2022 study focusing on adults aged between 40 to 79 years old found that walking up to 10,000 steps per day was associated with a lower risk of mortality, cancer, and cardiovascular disease, for example. Consistency is key, and the NHS says that even 10 minutes of brisk walking per day can have significant health benefits.

I decided to ditch the gym for a week and try walking 10,000 steps each day instead. I wanted to see how easy it was to incorporate into my everyday routine, and how it compares to other fitness regimes I've tried over the years (ed's note: if you're after a different kind of fitness regime, here's our Couch to 5K beginner's guide). Here are 3 things I learned during my week of walking for fitness:

According to my friend Google, 10,000 steps equates to around five miles or eight kilometers, depending on how long your legs are and so on. I'm lucky enough to live within walking distance from my office; just over a mile each way meant I could knock out half my walking goal just doing my daily commute. What I mentally referred to as 'incidental steps' to the coffee machine, up and down the aisles of the supermarket trying to locate the vegan pesto also added up more quickly than I expected.

Even so, I did have to adjust my routine and add in some extra walks in order to hit my goal each day. That's the point, right? If you're not changing anything then nothing is going to happen. Overall I found it really doable.

It kind of goes without saying, but how achievable 10,000 steps a day is is going to vary from person to person, depending on how walkable your surrounding area is, what your commute looks like and so on. But the beauty of this approach is that it's very flexible. Which brings me on to my second point...

Walking is perhaps the most admin-lite exercise you can do. Provided you're wearing vaguely weather-appropriate clothing and fairly comfortable footwear, you can generally decide to go for a stroll whenever you feel like it. (I'd say a fitness tracker is also pretty useful, so you're not relying on guesswork, and so you get that sweet dopamine hit when your wrist buzzes to tell you you've hit your step goal each day.)

Compare that to my usual gym-based routine. For an exercise class, I need a complete change of clothing (which needs to be washed later), I need to factor in time to shower and change, and I need to physically get myself to the right location at the right time. A 45-minute class knocks out at least an hour and a half of my day, and I have to plan everything else around that.

Although I did miss the intensity of exercise classes during my week of 10k steps, there's no doubt that this gentle-and-often approach is far more convenient. If I want to walk, I can get up and hey presto, I am walking.

After a week, I can't make any definitive calls about if this has improved my health, but I can tell you that it has had other positive effects. My job is desk-based, and I can have a habit of working through my lunch hour when I'm busy. That tends to lead to a less productive afternoon around 3pm I'm generally struggling to focus and I'm also desperate to move.

During my week of 10,000 steps per day, I went out every lunchtime for a little wander, even when the weather wasn't great, and I felt not only quite smug, but also more enthusiastic about the afternoon when I returned. There's plenty of research supporting the importance of getting outside for your mental health, improved sleep and so on, so you're hitting two birds with one stone with this exercise regime.

It can help, for sure. Introducing consistent, gentle exercise is a great way to increase your fitness levels if your lifestyle is generally quite sedentary. It's an accessible, non-intimidating way to introduce regular physical movement into your routine.

It's also ideal for older or less mobile people for whom squats and sprints are likely to do more harm than good. Most of the research around the 10,000 steps a day goal focuses on older people, and suggests there are plenty of health benefits if you fall into that category.

However, it's not just for older people. The fact of the matter is that a lot of us work desk jobs, and if you're working from home or commuting by car, then you can easily do next-to-no moving on an average day. You have to make a conscious decision to factor exercise into your routine, and this is a great way to do that. To really improve your fitness levels, if it's appropriate for you, you could increase the intensity or distance of your walks or work your way up to jogging, perhaps a couch to 5k.

This article is part of TechRadar's Get Fit for '24 week of fitness content.

See the original post:
I walked 10000 steps every day for a week instead of going to the gym here are 3 things I learned - TechRadar

By Alexa Lardieri U.S. Deputy Health Editor Dailymail.Com 19:29 02 Jan 2024, updated 20:21 02 Jan 2024

You no longer have to feel guilty about missing a spin class or being too tired to go on a run - it turns out integrating even the most minor physical activity into your routine, what experts call exercise 'snacks,' can make a difference in your health.

These short bursts of activity can include something as simple as climbing the stairs for 20 seconds. A study found these short intervals of vigorous activity, performed three times a day on three days of the week improved cardiorespiratory fitness.

While the 'movement snacks' shouldn't replace a more regular exercise routine, they can help keep your health on track when you don't have time to hit the gym for a longer workout.

A study published in Applied Physiology, Nutrition and Metabolism of two dozen young adults in Canada analyzed how three bouts of vigorously climbing 60 stairs, separated by one to four hours of rest in between, on three days per week for six weeks affected their fitness abilities.

Researchers found oxygen uptake was higher in people who participated in the exercise 'snacking' than those who did not, showing a modest improvement in overall physical fitness.

Although the benefit was 'modest,' about a five percent increase,co-author Martin Gibala, a professor of kinesiology, said the result was 'not insignificant.'

Dr Gibala added: 'By studying epidemiological data, we've learned that small changes can go a long way.'

Meghan Wieser, a doctor of physical therapy at Maryland-based Recharge Health & Fitness, told Fortune Well: 'Movement is good for us, even if it's not a dedicated exercise session.

'Movement snacks can be a low-barrier way to get your body moving throughout the day, and it correlates with better health markers.'

Low cardiorespiratory fitness is associated with an increased risk of all-cause mortality and heart disease.

And while regular physical activity increases cardiorespiratory fitness, many people do not get the recommended amount, citing 'lack of time' as a barrier.

However, authors of the study said their results show vigorous stair climbing is a practical and achievable form of exercise that can increase cardiorespiratory fitness.

The exact amount of exercise needed to optimize your life expectancyhas been revealed in a major study

The Centers for Disease Control and Prevention's (CDC) official exercise guidelines recommend people get 150 minutes of moderate-intensity physical activity per week, or roughly 20 minutes per day.

Included in that time, the agency recommends two days be dedicated to muscle-strengthening exercises.

Moderate-intensity exercise includes activities like biking, dancing, hiking, jogging, brisk walking and swimming.

Strengthening exercises include weight-lifting, push ups, pull-ups and squats.

Studies have shown that even light physical activity, like household chores, can reduce the risk of disease by more than 20 percent.

Despite all its benefits, Americans are not getting the exercise they need. CDC data released last year showed only 28 percent of adults 18 years and older met both the aerobic and strength the guidelines for weekly physical activity.

Two-thirds of Americans are not meeting guidelines at all.

Ms Wieser said the easiest way to incorporate movement snacks into the day is to 'habit stack.'

She said: 'In a given day, you already have habits built in, like a mid-morning coffee break. So while you're waiting for the coffee to brew, fit in some movement.'

You can also fit an exercise snack in between meetings.

Additionally, wearing a fitness tracker or setting a timer that will remind you to get moving can also be helpful.

Read the original post:
A little goes a long way: Even 20-second exercise 'snacks' improve health - Daily Mail

This time, the Pennsylvania Department of Agriculture executed a duly issued search warrant on Amos Miller and Millers Organic Farm.The states responsibility was to determine if raw eggnog and other unpasteurized, raw dairy products produced by Miller were responsible for positive Shiga toxin-producing E. Coli tests in Michigan and New York, causing human illnesses.

It is against federal law to sell raw milk and raw dairy products across state lines.

Pennsylvania State Police provided security for the state agricultural officials who conducted the Jan. 4 search.

Last year, Millers attorney, Robert Barnes, concluded federal litigation on behalf of his client by signing off on a Third Consent Decree that provided his cooperation going forward.

That order, which remains in effect, precludes Miller from conducting livestock/poultry slaughter and processing intended for sale, resale, offer for sale, transportation, donation, or distribution to his customers or elsewhere. Miller may market and sell amenable meats and poultry from third-party, USDA-inspected establishments.

In the Third Consent Decree, Miller agreed that USDAs Food Safety and Inspection Service has access to all his properties. The federal litigation over meat inspection and food safety, dated back to 2016 and concluded in 2023 with the Consent Decree remaining in effect.

When the state officials arrived at Millers Organic Farm, located at Bird-in-Hand, PA, the incident was first picked up by The Lancaster Patriot, an area website and Facebook page not high on food safety regulations.

While the search warrant was executed by the book, from all reports, the matter was stirring up social media.With Miller opting not to talk and state officials saying little, attorney Barnes moved into the space with a statement saying: Today, the Department of Agriculture of the State of Pennsylvania suddenly came, without notice, raided Amos farm, and detained everything Amos had in the farms freezer.

They did so in a lawless manner, without appropriate authority, in violation of their own rules and regulations, despite never objecting to the prior resolutions reached with the federal government, and despite a complete failure by the state to even reach out to Amos known counsel, Robert Barnes.

The states rules require advance notice, reasonable time frames for inspections, and a showing of credentials, none of which occurred here. Instead, the state unlawfully obtained a search warrant based on materially false statements in an affidavit by a high-ranking state official in an agency with a known grievance against independent farmers like Amos, and, after the raid and finding no evidence of wrongdoing, then illegally ordered detained every item of food in one of Amos Millers coolers, including buffalo meat not even subject to federal regulation.

The detention order is patently illegal under Pennsylvania law. Despite the constant harassment, Amos will continue to do all he legally can to provide the food his members deeply need. Amos thanks you for your continued support at this critical time for food freedom in America.

(To sign up for a free subscription to Food Safety News, click here.)

View original post here:

Pennsylvania ag officials search Miller Organic Farm for the source of Shiga-toxins - Food Safety News

Matthews believes regenerative farming is the next big thing and over the next decade, sales of regeneratively produced food will eclipse organic sales. As such, hes calling on all food producers to move to a regenerative sourcing model now to capitalise on this exciting opportunity.

Organic farming was a term coined in 1940, describing the rising movement of food produced without chemical fertilisers, pesticides or antibiotics. The organic movement grew in response to the industrialisation of British agriculture that occurred in the immediate post-war years. It is now a worldwide industry but, more than 80 years on, it remains a relatively niche market, thanks to its high production costs and low levels of productivity.

Regenerative farming, on the other hand, is the relatively new kid on the block.

Although many of its practices hark back to the pre-industrialisation era of farming, it has only been a recognised term in the past 40 years and gained real interest in the past few decades.

Regenerative Agriculture (RA) is a term that refers to a farming model of growing food that protects and improves soil health, biodiversity, water retention and quality. RA farmers are committed to using a host of planet-friendly practices, including reducing soil disturbance, implementing wide crop diversity, integrating livestock, maintaining living routes and protecting the soil surface.

While organically farmed products may be produced using RA methods and vice versa, this is not always the case as the focus for each is different. For organic farming, its all about growing a product without synthetic inputs but for regenerative farming, its all about improving the land where the product is grown.

Both methods have their merits, however, Matthews believes RA products have a key advantage that looks set to win them a bigger share of the market.

That differentiator is yield. RA can produce higher yields than organic farming because its methods improve the soil quality and fertility. This, in turn, supports more productive and resilient crops.

A higher yield for the farmer means lower costs for the producer who can pass these on to the consumer. Regeneratively farmed products can therefore be sold at a price more comparative to non-organic products than organic products, relieving, to a considerable degree, the financial barriers that have prevented mass adoption of the latter.

Take, for instance, Matthews Cotswold Flours recently launched All Purpose Regenerative White Flour, a UK first.

Its a flour that we have produced using wholly regeneratively farmed grains and yet we are able to sell it at a competitive price that makes it affordable for all, explained Matthews.

Unlike organic products that unfortunately come at a premium, the higher yields of regeneratively farmed grain means that a much wider range of consumers can afford to support these farming practices that make a real difference to our planet.

He added, We believe it is the duty of all food producers to move to a regenerative sourcing model.

For years, British farmers have been incorporating these practices and making a real tangible change to the landscape. It is now the turn of food producers to play their part and get these incredible products into peoples homes.

Trading grain and milling flour in the heart of the Cotswolds since the 1800s, Matthews Cotswold Flour believes its local partnerships, traditional stoneground milling methods and premium grains make for better baking. The millers portfolio boasts a range of over 100 varieties and flour, designed for both professional and home bakers.

Read more here:

Regeneratively farmed products predicted to eclipse organic food sales - BakeryAndSnacks.com

Craft beer, one of the worlds oldest alcoholic drinks, has seen its fair share of changes. As it booms in the U.S., another trend bubbled to the surface sustainability. Brewers have already adopted many environmentally-friendly practices, yet theyve barely tapped into the rapidly growing organic beer market. Could this be a promising new direction for the industry?

Despite the limited current market, sales of organic beer in the U.S. increased 10 times since the early 2000s. Some craft breweries have been organic for decades, and big beer brands jumped on the bandwagon a few years ago with releases such asMichelobs Ultra Pure Gold and line of hard seltzers.

Beer remains one of the most popular drinks in the U.S., exceeded only by water, coffee and soft drinks. Catering to environmentally conscious consumers could unlock an untapped potential for the craft beer market, particularly in the organic sector.

Unless youve passed through life assiduously avoiding frat parties, dive bars and backyard barbecues, you know what beer is. But what exactly is organic beer?

To use an organic ingredient means it's cultivated without the use of inorganic fertilizers or pesticides, said John Gonzales, founder of Leashless Brewing, an organic craft brewery in Southern California. There's no genetically modified organisms involved in the manufacturing of that raw material. There's no human sludge or no ionization.

A U.S. Department of Agriculture (USDA) organic certification for a brewery or farm has to be renewed every year, and getting it in the first place can be a complex, multiple-step process. Further, USDA organic labels come in different varieties. A 100 percent organic label is the strictest designation, meaning all ingredients are organic. However, a beer simply labeled as organic means 95 percent of the ingredients are organic, whereas made with organic ingredients means at least 70 percent of the beers ingredients are organic.

That level of authenticity when you see that USDA organic logo, you know 100 percent it's legit, Gonzales said. There's no way to get around it. We go through audits annually that look at what we produce and what ingredients we're using There's an audit trail so that they could trace a bag of our grains all the way to the middle man and the actual grower.

Despite promising growth in the U.S. organic food market, organic beer is just a drop in the mammoth beer production bucket. Less than 1 percent of beer is currently certified as organic. The reasons why are as varied as IPA styles at a hipster bar.

First of all, the availability of beers ingredients can be a roadblock. The most commonly used grain for beer is barley. However, as of 2016, less than 3 percent of U.S.-grown barley is organic. Limited markets and non-premium grain prices are the main reasons farmers dont grow more of it, according to a survey from Oregon State University.

Then theres hops, an essential ingredient for beers flavor and stability. Hops are difficult to grow organically because theyre susceptible to disease, fungal infection and insects. Weeds also compete with them for water and nutrients, which they need in large quantities. Normally, this would be taken care of with pesticides and synthetic fertilizers, so switching to organic production remains challenging.

However, long-standing relationships can be advantageous in obtaining organic ingredients. For instance, the Peak Organic Brewing Company has connected with multiple local farms since it opened in 2007.

One of our favorite things is developing those relationships with growers, seeing where what we are using is grown, how it's made, and who's making it, said Jon Cadoux, the brewerys founder. But for sure that's time-consuming. That could be a barrier to entry for somebody new.

In addition to supply constraints, the higher costs involved may deter some brewers. Organic ingredients are more expensive, and certification by the USDA costs anywhere from a few hundred to a few thousand dollars.

High prices could also deter consumers. A while ago, there was such a big price premium on everything organic that people were scared away, Cadoux said. But I think that has reduced a lot lately.

Cleaning up the process of changing barley to beer is difficult, but its worth it. The environmental impact of one of our most cherished beverages is sobering.

To begin with, growing barley and hops generally requiresherbicides, insecticides and fungicides. These pesticides contaminate the soil, water and vegetation, and they can be toxic to insects, fish and birds. Some of these pesticides even persist into beer, although normally in reduced quantities.

In addition, it takes copious amounts of energy and water to brew beer. The early stages of beer involve boiling, which is energy-intensive, while refrigeration and packaging also require fuel. Breweries could pay upward of $55,000 annually for energy, according to one estimate.

Then theres water. Used at almost every stage of the process, brewing a pint of beer requires four to 10 pints of water. And that same pint generates three to 10 times the amount of wastewater. While nontoxic, this water has organic compounds and can pollute freshwater if untreated.

Brewing also produces solid waste in the form of spent grain, yeast, hops and other products. However, the spent grain and yeast can be used for compost, livestock feed or products like sweeteners.

Finally, brewing emits greenhouse gases. Estimates for a liter of beer (equal to almost three 12-ounce bottles) are modest equivalent to driving two to five miles in a gasoline-fueled vehicle. However, given the average American over the age of 21 drinks around 107 liters of beer per year, this can quickly add up. The largest contributor to beers carbon footprint comes from the packaging, followed by the production of the raw materials, typically barley.

In spite of the challenges, many brewers are grabbing the beer by the horns and tackling sustainability head on. For instance, breweries are using biodegradable four- and six-pack rings and fiber-based, recyclable bottles. Others are capturing, cleaning and reusing wastewater, using solar power, and even planting trees and restoring seagrass meadows.

Going organic also has numerous advantages. Organic [agriculture] uses 30 percent less water than conventional [agriculture], said Gonzales of Leashless Brewing. It uses around 40 percent less energy and sequesters about 40 percent more carbon into the soil just through its practices. When we make and sell a pint of organic beer, we know that we have done the best we can to make sure that we are keeping the world as clean and functional as possible.

Additionally, breweries' support of organic farmers reduces pesticide use and its adverse impacts on the environment. Organic farming also protects agricultural workers against the harmful effects of pesticide exposure, including respiratory illness, arthritis, cancer, birth defects, infertility, and skin, liver, kidney and neurological issues.

I always thought ingredients that are locally sourced, sustainably, taste better, added Cadoux of Peak Organic Brewing Company. It's kind of always felt like a win, win. If something tastes better and is also better from a sustainability standpoint, why not do that?

Finally, theres the business angle of organic brewing. While the market share for organic beer is growing steadily, craft beers overall share is decreasing, Gonzales said.

When we go to the buyers and say, 'Hey, we're local, we have an award-winning beer, and we're also organic,' we just added several value-added propositions to a relatively fairly-priced product, Gonzales said. So, there's a differentiation tactic to being organic.

The organic brewing world may be small at the moment, but the outlook is optimistic.

We are where the organic wine world was in the late '80s, early '90s, Gonzales said. So, yes, we're definitely growing I think it's a longer road for some of us. But certainly, I think we have a better moat than most people and we have a better story to tell. And yes, people do increasingly look for things that are healthier for them.

The organic food market in the U.S. is predicted to grow by nearly 9 percent annually until 2027, outpacing the growth of the overall food market. With U.S. beer sales totaling nearly $115 billion in 2022, theres ample shelf space for organic beer.

We make beer that we know is good for the environment, Gonzales said. And we thought if we can, we should use a brewery to help change people's habits one pint of beer at a time.

Read more from the original source:

Sustainability on Tap: Exploring the Organic Beer Market - TriplePundit