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That lunchtime staple, the humble <keyword id="22910355" type="General" weightage="20" keywordseo="ham-sandwich" source="keywords">ham sandwich</keyword>, has come in for a bashing in the press recently. According to many reports, eating two slices of ham a day can increase your risk of developing <keyword id="20302304" type="General" weightage="100" keywordseo="type-2-diabetes" source="keywords">type 2 diabetes</keyword>. But what's the science behind these headlines? The research offers a more complex picture. A new study from the University of Cambridge highlighted an association between developing type 2 diabetes and eating <keyword id="22246831" type="General" weightage="20" keywordseo="processed-meat" source="keywords">processed meat</keyword> like ham and bacon, and <keyword id="22082666" type="General" weightage="20" keywordseo="red-meat" source="keywords">red meat</keyword> such as beef and lamb. This led to headlines suggesting the risk was mainly linked to ham sandwiches. This seems to have come from the press release, which used ham as the example to quantify the amount of processed meat associated with a 15% increased risk of developing type 2 diabetes over ten years. The research found that this risk was linked to eating an extra 50g of processed meat every day, which happens to equate to two slices of ham. A useful example thus appears to have been taken up by the media as the main cause, perhaps ignoring some of the key messages coming from the study. So, can processed and red meat really increase your risk of developing type 2 diabetes? The biggest <keyword id="20279408" type="General" weightage="20" keywordseo="risk-factors" source="keywords">risk factors</keyword> linked to developing type 2 diabetes are being over 40, having family members with type 2 diabetes, being of South Asian or African descent, or having a higher body weight - and especially a larger waist. The Cambridge study used data from nearly 2 million people from 31 studies. Participants were followed for an average of ten years. During this time, around one in 20 people developed type 2 diabetes. The research suggested that a 10% increase in the probability of developing type 2 diabetes was associated with every 100g of additional red meat eaten daily. Eating half as much extra processed meat every day was linked to an even greater increased risk of developing the disease. This is not the first time that both processed and red meats have been linked with an increased risk of developing type 2 diabetes. However, the key strength of the Cambridge study was that it tried to control for many of the other factors linked to the disease, including smoking, having a higher body weight, <keyword id="22641963" type="General" weightage="20" keywordseo="dietary-intake" source="keywords">dietary intake</keyword> and exercise. However, the size of the increased risk is modest, considering few people included in the study ate 50g or more processed meat per day - meaning moderate ham consumption is likely to have no meaningful effect on your risk. <h3>What's the link?</h3> Processed meat has been linked to increased risk of type 2 diabetes because of its nitrate and salt content - additives that are used to cure many processed meats. Nitrates and salt in processed meats have also been linked to an increased risk of developing colon cancer. In fact, the World Health Organization classifies the additives as group 1 carcinogens, which means they can cause a range of cancers. The mechanism linking processed meat to cancer seems to be similar to how it might be linked to type 2 diabetes. During digestion, processed meat produces N-nitroso chemicals, which can damage cells. This can lead to inflammation and affects how insulin, the hormone that controls blood glucose (sugar), works. This in turn can lead to <keyword id="20210572" type="General" weightage="20" keywordseo="insulin-resistance" source="keywords">insulin resistance</keyword>, when cells in your muscles, fat and liver don't respond well to insulin and can't easily take up glucose from your blood. Red meat, meanwhile, is rich in <keyword id="20355737" type="General" weightage="20" keywordseo="iron" source="keywords">iron</keyword>. Research suggests that people with high levels of iron are more likely to develop type 2 diabetes. However, low levels of iron are more of a health concern for the general population. Another potential link regarding red meat could be the way it is cooked. Previous studies have suggested that charred meat, cooked over an open flame or at high temperature, is also linked to an increased risk of developing type 2 diabetes. Charring meat leads to formation of toxic chemicals such as heterocyclic aromatic amines and harmful compounds like advanced glycation end products, both of which have been linked to insulin resistance and type 2 diabetes. <h3>Bye-bye barbecues and bacon butties?</h3> The key message is reduction, rather than avoidance. The UK government nutritional recommendations offer sound advice: limit your combined intake of red and processed meat to no more than an average of 70g per day. But these guidelines also suggest that red meat can be a valuable source of iron. So, if you decide to stop eating red meat, you should eat alternative sources of iron such as beans, lentils, dark green vegetables and fortified cereals. This needs to be done as part of a carefully planned diet. Non-meat sources of iron are more difficult for our bodies to absorb so should be eaten with a source of vitamin C, found in green vegetables and citrus fruit. The best advice to reduce your risk of developing type 2 diabetes is to maintain a <keyword id="20279412" type="General" weightage="20" keywordseo="healthy-weight" source="keywords">healthy weight</keyword> - consider losing weight if you have a higher body weight - and be as physically active as possible. A healthy diet should be based on plenty of vegetables, fruit, beans, peas, lentils, nuts and seeds, along with some wholegrain foods, some dairy products, fish and white meat (or vegetarian alternatives) - plus moderate amounts of red meat and minimal processed meat. This will help reduce your risk of type 2 diabetes, heart disease, and many cancers - as well being more environmentally sustainable. But if you have a penchant for ham sandwiches, rest assured you can continue to indulge as an occasional treat. It's your overall lifestyle and diet that really matter for your health and risk of developing type 2 diabetes. (This article has been brought to you from The Conversation)

Does eating ham, bacon and beef really increase your risk of developing type 2 diabetes?

When you come back home after a long day of dealing with a demanding boss and/or an annoying colleague, the last thing we are going to want to do is exercise. However, getting our behinds off the couch and dragging ourselves to the gym — or the park — might actually help us feel better. In today’s fast-paced, high-pressure <keyword id="19954079" type="General" weightage="20" keywordseo="work-environment" source="keywords">work environment</keyword>, <keyword id="19901233" type="General" weightage="20" keywordseo="burnout" source="keywords">burnout</keyword> is becoming a common issue. Deadlines, long hours and constant multitasking can leave us feeling emotionally exhausted and mentally drained. But there’s good news — according to research published in the Journal of Occupational and Environmental Medicine, <keyword id="23298308" type="General" weightage="20" keywordseo="moderate-exercise" source="keywords">moderate exercise</keyword> might be the key to combating job burnout. The study examined over 500 employees, assessing their <keyword id="23410261" type="General" weightage="20" keywordseo="exercise-habits" source="keywords">exercise habits</keyword> and how these related to their work satisfaction and emotional well-being. The results were clear: those who engaged in moderate <keyword id="20053428" type="General" weightage="20" keywordseo="physical-activity" source="keywords">physical activity</keyword> experienced significantly less burnout and <keyword id="22955163" type="General" weightage="20" keywordseo="emotional-exhaustion" source="keywords">emotional exhaustion</keyword>. They also reported feeling a greater sense of personal accomplishment in their jobs. <div type="Article" hostid="261" msid="113632562" title="Here’s how much exercise you must do if you sit at a desk most of your day!" mstype="2" mssubtype="0"></div>But what is “moderate exercise”? As per Michele Wolf Marenus, PhD, a research scientist at Personify Health and one of the study's authors, it’s not about pushing yourself to the extreme. Instead, it involves activities like strength training, dancing, or hiking for at least 30 minutes on five or more days a week. A combination of vigorous activities, like running, and moderate ones is also effective. Interestingly, the study found that more intense forms of exercise didn’t necessarily lead to better results. In fact, moderate activity proved to be the sweet spot. People who exercised at this level reported the lowest levels of emotional exhaustion and the highest levels of <keyword id="20154404" type="General" weightage="20" keywordseo="job-satisfaction" source="keywords">job satisfaction</keyword>. Meanwhile, those who did either very low or very high levels of physical activity didn’t see the same benefits. As for why moderate exercise helped with burnout? It offers a valuable break from work, allowing employees to recharge mentally and physically. Exercise boosts cardiovascular health, enhances mood, and improves emotional regulation — all essential for dealing with <keyword id="21541838" type="General" weightage="20" keywordseo="work-stress" source="keywords">work stress</keyword>. So, if work stress is getting you down, you might want to lace up those sneakers and take a brisk walk or dance to your favourite tunes. It could be just what you need to refresh both body and mind! <div type="Article" hostid="261" msid="112589784" title="How to invest 3% of your day in exercise to live longer, according to an expert in healthy aging" mstype="2" mssubtype="0"></div>

Burnout is a common side effect to work today and its remedy is ‘moderate’ exercise: Study

<ul class="summary-list"><li>Exercising at specific times of day could lower colorectal cancer risk, a new study found.</li><li>Activity is known to reduce cancer risk, but how timing affects this isn't well-studied.</li></ul>Being physically active in both the morning and evening could reduce the <a target="_blank" href="https://www.businessinsider.com/colorectal-cancer-high-mortality-young-people-signs-symptoms-disease-2024-1">risk of colorectal cancer</a> by 11%, according to a new study.<a target="_blank" href="https://www.businessinsider.com/how-cardio-exercise-men-can-prevent-cancer-2023-7">Previous studies</a> have found that people who exercise regularly have a lower colorectal cancer risk than those who don't. This latest research, published September 18 in the journal <a target="_blank" href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03632-4">BMC Medicine</a>, suggests that what time of day someone is active could have an impact too.Professor Michael Leitzmann, lead author of the study and chair of the department of epidemiology and preventive medicine at the University of Regensburg, Germany, told Business Insider that the findings could be a helpful jumping-off point for research into new colorectal cancer prevention strategies.But he stressed that from a public health perspective, people should be encouraged to be active at any time of the day.Sam Orange, a senior lecturer in clinical exercise physiology at the University of Newcastle, UK, who has studied the impact of exercise on colorectal cancer prevention and was not involved in the study, told BI that the findings could help create more accurate and clearly-defined physical activity guidelines for cancer prevention.Leitzmann and his team analyzed the physical activity habits of 86,252 participants aged between 42 and 79 who shared their health and lifestyle information with the UK Biobank biomedical database. They were asked to track their activity by <a target="_blank" href="https://www.businessinsider.com/guides/tech/fitness-wearables-trackers-pros-cons-wellness-experts-2024-1">wearing a device </a>on their wrist known as an accelerometer.After five years, 529 of the participants were diagnosed with colorectal cancer, also known as bowel cancer.<h2 id="6b8ba93b-c26f-4d28-9c7d-f11348709b52">People who were active in the morning and evening had an 11% lower risk of developing bowel cancer</h2>The researchers identified four common patterns of activity: continuous daylong activity, activity late in the day, activity in the morning and evening, and activity at midday and at night.The primary finding was that two peaks of activity, one around 8 a.m. and the other around 6 p.m., was associated with <a target="_blank" href="https://www.businessinsider.com/colon-cancer-risks-young-people-reduce-diet-alcohol-2024-2]">a lower colorectal cancer risk</a> "beyond the benefits of overall physical activity," the authors said.Daylong activity was associated with a 6% lower risk, and middle of the day and the night activity didn't appear to impact the participants' risk. Data from those who were only active later in the day was inconclusive.Further research is needed to confirm whether the time we exercise affects our colorectal cancer risk, but Leitzmann suspects it stems from beneficial biological processes being activated twice a day instead of once.In 2022, Orange's research group found in a study published in the <a target="_blank" href="https://onlinelibrary.wiley.com/doi/10.1002/ijc.33982">International Journal of Cancer</a> that each exercise bout releases of cancer-fighting molecules into the bloodstream, which is thought to help reduce tumor growth. They used colon cancer cells and blood samples from 16 men over 50 who, due to lifestyle choices, had a higher risk of colon cancer."Therefore, being active twice daily, instead of once, could provide additional benefits by allowing more cancer-fighting molecules to be released into the bloodstream," he said.<h2 id="7b24935d-2048-40a9-98d6-76324185443c">More people under 55 are developing colon cancer</h2>Colorectal cancer is the third-leading cause of cancer-related deaths in US men and the fourth-leading cause in US women, according to The American Cancer Society. It's expected to cause about 53,010 deaths this year.The rate of people being diagnosed with the condition has fallen since the mid-1980s, but in people under 55, rates have been increasing by 1% to 2% a year since the mid-1990s, the Society said.Experts still don't know what's behind this uptick, but many potential explanations, including <a target="_blank" href="https://www.businessinsider.com/eating-ultra-processed-foods-ovarian-brain-cancer-risk-2022-2">ultra-processed foods</a>, microplastics, and obesity, are being studied.Dr. Michael Shusterman, a gastrointestinal medical oncologist at NYU Langone's Perlmutter Cancer Center on Long Island, previously told BI that he typically recommends patients quit smoking; cut down on alcohol; do some moderate-intensity exercise; eat more fiber and less red meat; and avoid ultra-processed foods as much as possible to prevent colorectal cancer."Every movement counts for reducing colorectal cancer risk, meaning that doing any amount of physical activity is better than none," Orange said.

More young people are getting colorectal cancer. Being active at these times of day could lower the risk.

<ul class="summary-list"><li>Looking after our musculoskeletal health can help us stay strong and active as we age.</li><li>Dr. Vonda Wright describes ages 35 to 45 as "the critical decade" for developing healthy habits.</li></ul>A doctor who specializes in active aging shared three things she does to stay healthy and mobile as she grows older.Dr. Vonda Wright, a double board-certified orthopedic surgeon based in Florida, whose roles include helping Olympians avoid injury, told Business Insider that maintaining powerful muscles and strong bones is key to leading a long, healthy life.Research suggests that 50% of people who break a hip never fully regain their mobility, and 30% over 65 die within a year, Wright said.That's why Wright sees healthy musculoskeletal aging as "a lifelong pursuit." Developing <a target="_blank" href="https://www.businessinsider.com/longevity-lifestyle-changes-live-longer-healthy-habits-genes-study-2024-5">healthy habits</a> between the ages of 35 and 45, what she calls "the critical decade," can help you maintain your mobility and strength as you age, she said."It's critical that we start paying attention now," Wright, the author of "Fitness After 40," added.Wright shared three tips that she sticks to herself for staying active well into her golden years.<h2 id="577bd9cc-7616-464c-803a-bc8a1f43499f">Learn how to lift weights</h2>Wright recommends <a target="_blank" href="https://www.businessinsider.com/guides/health/fitness/how-to-build-muscle">strength training to build as much muscle</a> as possible, particularly in the critical decade.As we age, we naturally lose muscle mass, which is crucial for everyday movements like standing up from a chair. The process starts in our 30s and 40s and picks up between the ages of 65 and 80."Let's build as much muscle as we can because from that, we will then live longer and be stronger and build better bones," she said. "If we need to, let's hire somebody. Let's save up a little money and learn how to lift."A growing body of research has linked <a target="_blank" href="https://www.businessinsider.com/weight-lifting-and-cardio-may-help-you-live-longer-study-2022-9">lifting weights to living longer</a>. In a 2022 study published in the journal JAMA, researchers looked at data from the National Health Interview Survey that detailed how much and what type of exercise more than 115,000 people over the age of 65 did for around eight years. They found that those who did strength training at least twice a week were less likely to die of any cause than those who did less.<h2 id="0c46e49f-3572-4d56-be5c-c5427b17befa">Eat a high-protein diet and plenty of vitamin D</h2><div type="image" title="A poke bowl." height="4000" width="6000" msid="115173931" hostid="261" sizebytes="634046"></div>In order to <a target="_blank" href="https://www.businessinsider.com/muscle-building-potential-gains-progress-monthly-trainer-2022-4">build muscle</a>, you also have to make sure you eat enough protein, Wright said.<a target="_blank" href="https://www.businessinsider.com/easy-calculate-how-much-protein-coach-olympians-2024-9">Mike Molloy</a>, a nutrition coach to elite athletes, previously told BI that he advises people to eat about 0.75 grams of protein per pound of total body mass, or 1.6 grams per kilogram.Protein is a major component of bone, so it's important for building strong bones, too, Wright said.Vitamin D, which helps regulate the amount of calcium and phosphate in the body, is crucial for maintaining bone density, she said, so getting enough is vital. Most people get enough vitamin D from sunlight, but those living in colder climates are unlikely to get enough during winter and fall.<a target="_blank" href="https://www.businessinsider.com/what-you-have-to-eat-to-get-enough-vitamin-d-2019-2">Vitamin D is found</a> in a small number of foods, such as oily fish, red meat, and egg yolks.<h2 id="945b42b7-9818-42d7-bd3d-a395ef4b83a3">Take exercise micro-breaks from your desk</h2>Most of us spend our entire careers sitting at a desk 10 hours a day, which leads to muscle loss and an "incredibly weak" musculoskeletal system, Wright said. "It's one of the hallmarks of aging," she said.It's also linked to early death. A 2024 <a target="_blank" href="https://www.ahajournals.org/doi/10.1161/JAHA.123.031156">study</a> published in the Journal of the American Heart Association using data from almost 6,000 mobile women aged 63 to 99 found that those who sat for 11.6 hours or more a day were 57% more likely to die from any cause.To combat this, Wright recommends <a target="_blank" href="https://www.businessinsider.com/short-workout-improve-fitness-exercise-snacks-2019-1">taking short breaks</a> regularly throughout the day to do some physical activity."Doing ten wall squats or ten chair squats or ten prisoner squats is really amazing for maintaining musculoskeletal health," she said.She recommended setting a reminder to go off every 45 minutes.

A sports medicine doctor shares 3 things she does to maintain muscle and stay active as she grows older

For <keyword id="21468205" type="General" weightage="20" keywordseo="optimal-health" source="keywords">optimal health</keyword>, a person's ideal day should include more than four hours of <keyword id="20053428" type="General" weightage="20" keywordseo="physical-activity" source="keywords">physical activity</keyword> involving <keyword id="20067991" type="General" weightage="20" keywordseo="exercise" source="keywords">exercise</keyword> of light, moderate or vigourous intensity, and at least eight hours of <keyword id="19999765" type="General" weightage="20" keywordseo="sleep" source="keywords">sleep</keyword>, new research has found. Light-intensity activity could range from doing chores to making dinner, whereas moderate and vigourous exercise involve more intentional movement such as a brisk walk or a gym workout, researchers said. The ideal daily routine should also include six hours of sitting and five hours of standing, they said. The international team, led by Swinburne University of Technology, Australia, analysed the behaviour of more than 2,000 people within a 24-hour day to determine the right mix of time spent sitting, sleeping, standing and being physically active for desirable health. "This breakdown encompasses a wide range of <keyword id="21468206" type="General" weightage="20" keywordseo="health-markers" source="keywords">health markers</keyword> and converges on the 24 hours associated with overall optimal health," said Christian Brakenridge, from the Centre for Urban Transitions, Swinburne University of Technology. "For different health markers, from waist circumference to fasting glucose, there would be different levels for each behaviour," added Brakenridge, also the lead author of the study published in the journal Diabetologia. For instance, switching time spent sitting with more time being physically active or performing light-intensity movements was associated with more beneficial blood glucose levels in individuals having diabetes than those without the condition, the researchers found. The findings also acknowledged how a certain activity replacing another could impact an individual's whole day. "Sleeping may be detrimental to health if it replaces exercise time, but beneficial if it replaces sedentary behaviour," explained Brakenridge. However, even as exercising is more beneficial, time use has to be realistic and balanced, he said. "People may advocate for more time exercising, though it's not feasible to have 10 hours of exercise and zero hours of sedentary behaviour," the researcher said. While the findings applied for able adults, he acknowledged that everyone has different considerations and advised that physical activity should be fun. SEE ALSO:<a href="https://www.businessinsider.in/tech/mobile/webstories/upcoming-smartphones-launching-in-india-in-may-2024/slidelist/109682003.cms" target="_blank"></a> <a href="https://www.businessinsider.in/tech/mobile/webstories/upcoming-smartphones-launching-in-india-in-may-2024/slidelist/109682003.cms" target="_blank">Upcoming smartphones launching in India in May 2024</a><a href="https://www.businessinsider.in/business/auto/webstories/ultraviolette-f77-mach-2-electric-sports-bike-launched-in-india-starting-at-2-99-lakh/slidelist/109615934.cms" target="_blank"></a> <a href="https://www.businessinsider.in/business/auto/webstories/ultraviolette-f77-mach-2-electric-sports-bike-launched-in-india-starting-at-2-99-lakh/slidelist/109615934.cms" target="_blank">Ultraviolette F77 Mach 2 electric sports bike launched in India starting at ₹2.99 lakh</a><a href="https://www.businessinsider.in/tech/mobile/news/nothing-phone-2a-india-exclusive-blue-edition-launched-starting-at-19999/articleshow/109686243.cms" target="_blank"></a> <a href="https://www.businessinsider.in/tech/mobile/news/nothing-phone-2a-india-exclusive-blue-edition-launched-starting-at-19999/articleshow/109686243.cms" target="_blank">Nothing Phone (2a) India-exclusive Blue Edition launched starting at ₹19,999</a>

Include 4 hrs of physical activity, 8 hrs sleep in routine for optimal health, suggests study

<ul class="summary-list"><li>VR can enhance physical therapy by providing dynamic activities tailored to a patient.</li><li>The VR-rehabilitation market is projected to grow over the next several years.</li></ul>Genevieve Lewis, a 66-year-old stroke survivor, struggled with weakness on the left side of her body that caused her foot to drag as she walked. Feeling unsteady made her wary of getting on and off escalators. But she said virtual-reality physical therapy helped her overcome this fear by improving her mobility."VR exercises have made me stronger and have helped with my coordination," Lewis said. "And it's fun to use."Virtual reality is becoming a valuable part of rehabilitation plans for people with neurologic conditions such as stroke or spinal-cord injury and musculoskeletal conditions such as osteoarthritis, sprains, and strains. The technology can engage patients and facilitate activities designed to improve their balance and coordination and relieve pain.VR is a part of the Academy of Neurologic Physical Therapy's clinical-practice guidelines for treating people who've had a stroke, and the American Physical Therapy Association encourages providers to use evidence-based VR treatment plans.The VR physical-therapy industry also appears poised for growth. Virtue Market Research estimated that the global market for VR for rehabilitation was valued at $135 million in 2022 and that it may reach $371 million by 2030.<h2 id="5cfaabcc-4d64-4d56-b2bb-6b3a5977e2b2">VR can enhance physical-therapy plans</h2>Lewis' physical therapist, Gregory Thielman, recommended "Beat Saber," a rhythm game played on an Oculus VR headset, to complement her physical-therapy plan.The game is being used as part of a clinical trial exploring circuit training and high-intensity interval training for people who have had strokes. To play, participants move their arms to slash through incoming virtual blocks on the beat of the music."'Beat Saber' encourages patients to balance, perform repetitive activities, and enter a high-intensity exercise zone, which helps pump blood throughout the brain," said Thielman, a stroke-rehabilitation specialist and a professor of physical therapy at Saint Joseph's University in Philadelphia.Thielman told Business Insider that navigating VR could aid rehabilitation by stimulating the mind and the body. Repeating movements and improving blood flow can enhance neuroplasticity, or the brain's ability to reorganize itself by forming new neural connections. "Once brain activity improves, patients can better move their arms or legs," Thielman said.Mark Havran, the national physical-therapy program manager at the Veterans Health Administration, said VR physical therapy could also help people manage conditions such as Parkinson's disease or chronic pain as well as improve their balance, gait, and strength to prevent falls and return to daily activities.<h2 id="0c31284e-1d15-4d58-9fb2-ba1f68095d27">Individualized physical therapy plans keep patients engaged</h2>David McAdon, a physical-therapist assistant and alternative-modalities specialist at the VA Central Iowa Health Care System, said basic upper and lower extremity table exercises and some balance activities could be boring at times, leading patients to stop attending treatment sessions.VR platforms can liven up the experience by offering immersive activities, such as playing pinball, making a sandwich, and playing the xylophone.McAdon uses a device called the REAL-y Series, made by Penumbra, to personalize a program consisting of seated or standing exercises for the full body, upper body, or lower extremities. "The activities are gamified and engage patients, which helps with compliance," he said. "Veterans want to come back to their appointments."<h2 id="d3be30eb-3130-45a5-b2a0-dfb813eced1b">A growing market and evolving technology</h2>Havran anticipates that VR headsets will become smaller and more affordable in the coming years and that they'll integrate more with the health-tracking apps that pair with Fitbits or smartphones.Havran said VR devices could also end up helping with initial assessments of a patient's movements, posture, and functional deficits. With the oversight of a physical therapist, "this assessment could be done anywhere, helping with health equity and accessibility," he said. "For example, people in rural areas won't have to drive to a PT office for care."As patients improve their strength and mobility with VR in the physical-therapy clinic, they may want to pursue VR wellness programs at home. "My hope is that VR helps people pursue a whole lifestyle change," Havran said.

Virtual reality is spicing up physical therapy with games for balance, posture, and more

<ul class="summary-list"><li>Exercising at all stages of life boosts health and longevity.</li><li>A personal trainer who helps keep older people active noticed they share certain traits. </li></ul>Everyone knows that <a target="_blank" href="https://www.businessinsider.com/exercise-benefits-improves-memory-boosts-mood-decreases-effects-aging-2022-10">exercise is good for your health</a> and can help you live longer.But CDC data suggests that most people don't do the 150 to 300 minutes of <a target="_blank" href="https://www.businessinsider.com/more-exercise-may-extend-life-protect-from-early-death-2022-7">moderate physical activity</a> or 75 to 150 minutes of vigorous physical activity each week that the US Department of Health and Human Services recommends.Lauren Hurst, a personal trainer who specializes in<a target="_blank" href="https://www.businessinsider.com/longevity-tips-older-athlete-exercise-diet-2024-1"> older people</a> (her eldest client is 96), told Business Insider that many of them didn't previously incorporate exercise into their lives after being put off by gym classes at school.But those who do exercise, and have therefore found it easier to stay fit and active in later life, share four traits, Hurst — the author of "North of Forty," which highlights inspirational older athletes — said.<div type="image" title="Personal trainer Lauren Hurst and 98-year-old runner George Etzweiler running along a forest path." height="855" width="1140" msid="111883244" hostid="261" sizebytes="74756"></div><h2 id="001666fd-6f1c-453e-959f-25afd2fee594">They make fitness a priority</h2>Most of Hurst's clients grew up in families that prioritized fitness, she said, but even those who didn't still consistently <a target="_blank" href="https://www.businessinsider.com/how-to-stay-motivated-to-keep-working-out-exercising-trainer-2021-12">make time for fitness</a> in their schedules.That doesn't necessarily mean they enjoy it. Hurst, who has been a personal trainer for 37 years, said that many of her clients say they probably wouldn't work out at all if they didn't with her, but paying for a personal trainer incentivizes them. People who don't have personal trainers can get the same effect by working out with friends, she said.<h2 id="751f97ef-49f8-4491-8f1a-7defa9c043c2">They're positive</h2>"I don't know which came first, the exercise or the positivity, or vice versa," Hurst said, but most of the people her clients are very positive."Exercise certainly helps with mood, and it helps with depression and anxiety," she said. A 2020 <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7369812/">study</a> published in the International Journal of Environmental Research and Public Health, for instance, found that people who were more physically active tended to be happier and more satisfied with their lives than those who did less physical activity. A 2024 <a target="_blank" href="https://www.bmj.com/content/384/bmj-2023-075847">study</a> published in The BMJ meanwhile found that exercise appeared to be an effective treatment for all types of depression.<h2 id="a4e75d42-1464-4e85-9386-f56c70b2d417">They're high-achieving and competitive</h2>Many of Hurst's clients are or were high-achieving, "competitive business people.""They take that attitude to their training, and they want to be fit and healthy for as long as possible," she said.A 2023 <a target="_blank" href="https://link.springer.com/article/10.1007/s10902-023-00700-z">study</a> by researchers at the Complutense University of Madrid on traits that may have helped 19 Spanish centenarians be resilient found that many were academically and professionally successful. They also <a target="_blank" href="https://www.businessinsider.com/longevity-aging-recommendations-centenarians-have-in-common-study-2023-11">tended to take on challenges</a>, and could adapt and direct their lives toward paths they found satisfying.<h2 id="757a73a8-0081-4c9b-91b4-dc621de43a05">They're organized</h2>Hurst also said that her fittest older clients are organized and task-oriented.Similarly, the researchers from the Complutense University of Madrid recommended, based on the attitudes of the centenarians they spoke to, that people wanting to live longer should have realistic short and medium-term goals, and persevere in trying to achieve them.They also found that the centenarians tended to be autonomous and practical, and took control of their own lives.

4 traits shared by fit and active older people, according to a personal trainer whose eldest client is 96 

Here’s what you can do to recover after eating oily food

<ul class="summary-list"><li>People are living longer and want to know how to stay healthy to enjoy those extra years.</li><li>Starting healthy habits as early as possible can help us to stay fit and active as we age. </li></ul><a target="_blank" class="" href="https://www.businessinsider.com/retirement-crisis-aging-longevity-evergreen-economy-2024-3">People are living longer</a>. By 2050, three times as many people are expected to live to 80 than in 2015, according to the World Health Organization.While it's never too late to make positive changes, staying fit and healthy in those extra years requires <a target="_blank" href="https://www.businessinsider.com/professor-exercise-aging-workout-food-longevity-karyn-esser-2024-5">setting up healthy habits</a> when we're younger.Lauren Hurst, a personal trainer who has worked with people of all ages, from kids to nonagenarians, told Business Insider that her oldest clients stayed fit and active by exercising consistently from a young age."Your health is a priority. If you don't have health, you don't have anything," she said.Hurst, the author of "North of Forty," a book of interviews with inspirational <a target="_blank" href="https://www.businessinsider.com/doctor-joseph-maroon-triathlete-supplements-takes-longevity-2024-2">older athletes</a>, shared some of the best habits to adopt in your young years to help you <a target="_blank" class="" href="https://www.businessinsider.com/essential-healthy-habits-for-your-twenties-thirties-longevity-advice-2023-12">stay fit for as long as possible</a>.<h2 id="73607d80-9a6a-4954-88c0-82b4a2a3bdbb">Prioritize your health</h2>Do what you need to do to build fitness into your life — whether that's working out with someone or doing shorter workouts that fit into your schedule. Doing 20-minute workouts three times a week is better than nothing, Hurst said.A 2023 study that suggested that <a target="_blank" class="" href="https://www.businessinsider.com/daily-exercise-prevent-death-sitting-all-day-2023-10">just 20 minutes of walking</a>, household chores, and climbing the stairs each day appeared to offset the negative effects of sitting down for 10 or more hours a day.<h2 id="e388e0eb-2f9a-4195-98d2-a9cbb04708f6">Find an activity you enjoy</h2>"If it's a drag, you're never gonna do it," Hurst said. "If you say you want to be a marathon runner, but you hate it, find something else. Go biking or swimming, or play tennis or dance. Liking your activity is crucial."You can even combine physical activity with something else you enjoy, such as watching Instagram reels while walking, Hurst said, as long as it gets you active.And it's never too late to try new sports if you haven't found an activity you love yet. BI previously reported on a lawyer who <a target="_blank" href="https://www.businessinsider.com/lawyer-got-fit-70s-healthy-diet-changes-swimming-record-2024-4">got fit in his 70s</a> and discovered a love for under-ice swimming at 84.<div type="image" title="Lauren Hurst lifting dumbbells." height="2736" width="3648" msid="111776614" hostid="261" sizebytes="237908"></div><h2 id="b7a13ae3-587f-426d-af37-8ae23f5fc9bc">Be consistent</h2>Don't stress about trying to work out every day. Instead, decide on an achievable amount of exercise and stick with that, Hurst said."If you say you're going to train three days a week, train three days a week," she said.A 2021 study suggested that exercising consistently could help <a target="_blank" href="https://www.businessinsider.com/exercise-creates-sense-of-purpose-in-life-harvard-study-2021-5">create a sense of purpose</a> in people's lives, which in turn can help motivate them to exercise more in an "upward spiral."<h2 id="49fcd38c-aa5a-4fb4-bd32-4a80370372b5">Nail your technique</h2>To avoid injury, it's important to develop a good knowledge of how to perform exercises correctly, Hurst said.So, if you can, get some training or instruction on how to do your chosen exercises — you don't have to do it forever, but the expense is probably worth it to stop you from getting hurt, she saidBI previously reported on <a target="_blank" href="https://www.businessinsider.com/guides/health/fitness/benefits-of-lifting-weights">how to lift weights correctly</a>.

4 simple habits that will help you keep fit throughout life, from a personal trainer who works with active 90 year olds

<ul class="summary-list"><li>Al Roker, 70, says he won't judge people who use Ozempic and other medications for weight loss.</li><li>"As long as it's safe and effective, good for you. I think everybody's journey is their journey," Roker told The Daily Mail.</li></ul>Al Roker, 70, says he doesn't want to judge anyone who uses <a target="_blank" class="" href="https://www.businessinsider.com/semaglutide-wegovy-ozempic-weight-loss-healthcare-airlines-economy-productivity-2023-11">Ozempic</a> for weight loss."Listen, it's unlike any other addiction or dependence. You can live without alcohol, you can live without cigarettes, whatever that drug of choice is... but you've got to eat, and so for some people, it's just difficult," the "Today" host told <a target="_blank" class="" href="https://www.dailymail.co.uk/femail/article-14060821/al-roker-today-host-battling-addiction.html">Daily Mail</a> in an interview published on Saturday."If this is what works for them, I mean, who are we to say, 'Oh, don't do that.' As long as it's safe and effective, good for you. I think everybody's journey is their journey," Roker said.Roker has been open about his struggles with <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/binge-eating-disorder">binge eating </a>and his dramatic weight loss journey through the years.He underwent <a target="_blank" class="" href="https://www.instagram.com/p/CbJO6KaO4Z2/">gastric bypass surgery</a> in 2002 — when he weighed 340 pounds — and managed to lose over 100 pounds in the months after the procedure.Although his weight has fluctuated in the years since, Roker says one of the main ways he's learned to manage his relationship with food is through portion control.However, he says he is "very loath" to give others advice since everyone has good and bad days."So I tend not to go down that road because it's tough, and everybody's got to face that, and they've got to figure out their path," he said. "And if that path is one of these drugs and that works for them, great. And if it helps you, if that's the thing that gets you over that point where you're able to be healthier and lead a more active lifestyle, that's great."In May, Roker also defended <a target="_blank" class="" href="https://www.businessinsider.com/kelly-clarkson-weight-loss-doctor-advice-protein-diet-2024-1">Kelly Clarkson</a> after she was criticized for losing weight with help from prescription medicine.During an interview with Whoopi Goldberg on "<a target="_blank" class="" href="https://youtu.be/LRgF39vAgmY?si=ynqJweI7WZf_kXIo&amp;t=61">The Kelly Clarkson Show</a>," the "American Idol" winner shared that she lost "a lot" of weight since she started taking medication. Clarkson did not specify which medication she used but clarified that it wasn't Ozempic."There's too much judgment going on," Roker said on a May 14 episode of the "Today" show while discussing Clarkson. "People, as long as they're working with their doctors and being healthy about it, people ought to just back off and let them live their lives."<h2 id="00262b54-3dfd-46db-89dc-b7066f7ee6cf">The Ozempic boom</h2>In recent years, more and more <a target="_blank" class="" href="https://www.businessinsider.com/ozempic-celebrities-denied-semaglutide-wegovy-weight-loss-drugs-khloe-kardashian-2023-3">celebrities</a> — such as Elon Musk and Whoopi Goldberg — have spoken up about using <a target="_blank" class="" href="https://www.businessinsider.com/weight-loss-glp-1-drugs-ozempic-wegovy-mounjaro-effects-future-2023-12">GLP-1 medications</a> in their weight loss journey.Ozempic contains the active ingredient <a target="_blank" rel="" href="https://www.businessinsider.com/semaglutide-how-does-drug-work-for-weight-loss-diabetes-2021-5">semaglutide,</a> which the FDA approved in 2021 for weight management under the brand name <a target="_blank" rel="" href="https://www.businessinsider.com/weight-loss-obesity-drug-fda-approved-wegovy-2021-6">Wegovy</a>.However, <a target="_blank" rel="" class="" href="https://www.businessinsider.com/botched-terry-dubrow-tried-ozempic-miracle-weight-loss-appetite-joy-2024-1">Ozempic</a> — which was initially developed to treat diabetes — has become the byword for semaglutide and other similar drugs that cause weight loss, regardless of the brand a person is taking.While these medications have been <a target="_blank" class="" href="https://www.businessinsider.com/how-weight-loss-meds-injections-compare-costs-results-side-effects">effective</a> in helping people lose between 5% to 20% of their body weight during clinical trials, they might not necessarily help those who struggle with <a target="_blank" class="" href="https://www.businessinsider.com/how-weight-loss-meds-injections-compare-costs-results-side-effects">emotional eating</a>.For example, <a target="_blank" class="" href="https://www.businessinsider.com/james-corden-says-did-not-lose-weight-ozempic-emotional-eating-2024-9">Brianna Paruolo</a>, a licensed psychotherapist based in New York, previously told Business Insider that Ozempic works by <a target="_blank" href="https://www.businessinsider.com/what-is-ozempic-glp1-drugs-developed-by-gila-monster-2023-3">regulating hunger signals</a> but has little impact on the emotional side of eating."Emotional eating is a complex behavior that often has little to do with physical hunger cues. It's a coping mechanism for managing emotions, stress, or past trauma," Paruolo said."For individuals who use food as an emotional coping tool, simply reducing physical hunger (as Ozempic does) doesn't address the root cause of their eating behaviors," she added.A representative for Roker did not immediately respond to a request for comment sent by Business Insider outside regular hours.

'Today' host Al Roker says he doesn't judge anyone who uses Ozempic to lose weight

<ul class="summary-list"><li>Tom Simek got fit at 59 after being diagnosed with osteoporosis and high cholesterol.</li><li>Now 72, he's competed in "American Ninja Warrior" and won medals in the National Senior Games.</li></ul>At age 59, Tom Simek was out of shape.The retired building contractor based in Santa Fe had spent his working life prioritizing his family and business over his health. After he was diagnosed with <a target="_blank" class="" href="https://www.businessinsider.com/osteoporosis-risk-for-young-middle-aged-men-2019-5">osteoporosis</a>, high cholesterol, and sleep apnea 13 years ago, he decided to make some healthy <a target="_blank" href="https://www.businessinsider.com/longevity-lifestyle-changes-live-longer-healthy-habits-genes-study-2024-5">lifestyle changes</a>, he told Business Insider.Simek made small changes at first: he stopped working weekends, ate healthier, and <a target="_blank" class="" href="https://www.businessinsider.com/minute-long-workouts-may-help-prevent-early-death-study-2022-12">started exercising daily</a>."It was gradual," he said. First he started walking, then incorporated bodyweight exercises such as push-ups, crunches, dips, and jumping jacks."And then I found a sport that I loved to do: track and field," he said.Now aged 72, Simek has competed on the TV competition "American Ninja Warrior" twice, is sponsored by <a target="_blank" href="https://seniorplanet.org/athletes/">Senior Planet</a>, a program that encourages older adults to exercise, and works out for about an hour each day. Some days, he spends the hour doing boot camp classes at his daughter's fitness club, while others he does short sprints and weights in his home gym.In 2012, Simek entered his first <a target="_blank" href="https://www.businessinsider.com/sprinter-get-fit-senior-games-tips-longevity-2024-9">National Senior Games</a>, a state and country-wide competition for athletes over 50. Every year since, he has competed in the long jump and the 50-meter, 100-meter, and 200-meter sprints, consistently winning medals for his state, New Mexico.<div type="image" title="Tom Simek with arms outstretched while competing on &quot;American Ninja Warrior.&quot;" height="1513" width="2269" msid="115113541" hostid="261" sizebytes="105070"></div>Simek shared four ways <a target="_blank" href="https://www.businessinsider.com/70-year-old-lost-weight-start-strength-training-tips-fit-2024-9">getting fit</a> has improved his quality of life.<h2 id="44fed6df-167f-4fd8-b5d3-16a897d0fdef">1) A sense of purpose</h2>Track and field has become Simek's passion. "And if you're passionate about something, then you will look forward to your workouts in order to improve yourself. It gives me a reason to wake up in the morning," he said.Spurred on by his 12-year-old granddaughter, he also keeps up his training for "American Ninja Warrior," which he appeared on in 2019 and 2022, in case he's chosen to compete in future seasons. He does bodyweight exercises such as pull-ups to maintain his strength, practices gymnastics, and works on his balance.Having a sense of purpose has been linked to longevity in multiple studies. In one 2019 study by researchers at the University of Michigan, US adults aged over 50 who had a strong sense of purpose were less likely to die within four years.<h2 id="396dc23c-4ae7-4743-8914-f79248ef9299">2) Making new friends</h2>Simek loves that sports help him meet lots of new people. At track and field competitions, "younger people come up to me because they see my age, and say 'you inspire us,'" he said.<div type="image" title="Tom Simek hugging his granddaughter on &quot;American Ninja Warrior.&quot;" height="708" width="1209" msid="115113542" hostid="261" sizebytes="39938"></div>And he's made friends across the country at the Senior Games. "I think it's very important, in the senior years, to stay connected with people," he said.A 2023 study found that older people who had more social interactions were <a target="_blank" href="https://www.businessinsider.com/visit-family-friends-social-interaction-help-live-longer-study-2023-11">likely to live longer</a> than those who were more isolated.<h2 id="e6dfb94c-46c9-4bda-8216-6f4b59bc7bcd">3) Better mobility</h2>Because he's fit and mobile, Simek can do activities with his grandchildren, whether playing or competing in track and field competitions alongside his granddaughter. This is particularly important to him because he wants to show her the importance of a fit and active lifestyle as she grows up, he said.Mobility in older age is a predictor of living longer. A 2017 study published in BMC Health Services Research on 1,005 people aged 65 and above still living at home found that the longer it took participants to leave a chair, the greater their risk of dying within the next 11.8 years.<h2 id="19965da3-cf69-45c4-abdf-23242946994a">4) Better sleep</h2>"When you're fit, your mind works better, and you sleep better," Simek said.In a 2021 study published in Experimental Gerontology, people over 65 who were more physically fit — meaning they were able to perform more actions such as standing from a seated position and doing bicep curls — were more likely to have a better health-related quality of life.And research shows that being physically active is linked to better sleep quality, <a target="_blank" href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep">according</a> to Dr. Charlene Gamaldo, the medical director of Johns Hopkins Center for Sleep.

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