Jogging Enhances Life Expectancy

It is claimed that people who are physically active have at least a 30% lower risk of death during follow-up – compared with those who are inactive. However, the ideal dose of exercise for enhancing life expectancy remains uncertain.

As a Health Worker and casual jogger, I am always on the lookout for current articles and interesting tips that could add to my knowledge base and enhance the experience of people I come into contact with.

 

A recent article I came across in an online Medical Journal was intriguing!

The Copenhagen City Heart Study was initiated in 1976 by P. Schnor, G. Jensen and     A. T. Hansen to increase knowledge about the prevention of Cardiac Heart Disease and stroke and therefore to enhance life expectancy. Over the years questions were added about heart failure, pulmonary diseases, arthrosis, allergy, epilepsy, dementia, stress, sleep apnea, ‘vital exhaustion’ and genetics.

As part of the Copenhagen City Heart Study, a study was undertaken to investigate the association between jogging and long-term, all-cause mortality by focusing specifically on the effects of pace, quantity and frequency of jogging.

To do this, 1,098 healthy joggers and 3,950 healthy non-joggers have been prospectively followed up since 2001 to review the connection between the Dose of Jogging and Long-term Mortality

Compared with sedentary non-joggers, 1 to 2.4 hours of jogging per week was associated with the lowest mortality. The optimal frequency of jogging was 2 to 3 times per week. The optimal pace was slow or average.

The lowest Hazard Rate (HR) for mortality (or highest Life Expectancy Enhancer) was found in light joggers, followed by moderate joggers, and then strenuous joggers.

 The conclusion findings suggest a U-shaped association between all-cause mortality and dose of jogging as calibrated by pace, quantity and frequency of jogging. The U-shaped association suggests the existence of an upper limit for exercise dosing that is optimal for health benefits.

The Dose of Jogging and Long-term Mortality study concludes that

The dose of running that was most favorable for enhancing life expectancy was jogging

  • 1-2.4 hours per week

  • No more than 3 days per week

  • At a slow or average pace

Many adults perceive this goal to be practical, achievable and sustainable.

 Accumulating evidence suggests that activity patterns that are ideal for promoting long-term Cardio Vascular health and enhancing life expectancy may differ from high intensity, high volume endurance training regimes used for developing peak cardiac performance and maximum Cardio Respiratory fitness.

I feel greatly reassured that my jogging routine falls within these recommended guidelines, and it is indeed most pleasurable and sustainable.

How does your chosen exercise routine enhance your life expectancy?

 

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Balneotherapy helps Fibromyalgia?

Head to your nearest thermal mineral water spa !

 

selfmanagechronicpain with balneotherapy

Enjoying the Therapeutic effects of Balneotherapy and Hydrotherapy

Therapeutic Effect of Balneotherapy and Hydrotherapy in the Management of Fibromyalgia Syndrome

Fibromyalgia syndrome (FMS) is a debilitating condition of almost unknown etiology and pathogenesis that is characterised by widespread musculoskeletal pain and tenderness, as well as secondary symptoms like fatigue, depression, irritable bowel syndrome and sleep disturbances.

A standard therapy regimen is lacking. Patient-tailored approaches are emphasised recommending non-pharmacological and pharmacological interventions according to individual symptoms. Self-management strategies involving active patient participation should be an integral component of the therapeutic plan.

Balneotherapy (thermal mineral water spas) and Hydrotherapy are commonly used interventions.

A qualitative systematic review and meta-analysis of randomised controlled trials showed that:

For Hydrotherapy with exercise, at the end of treatment, there was:

  • Moderate-to-strong evidence for a small reduction in pain
  • Moderate-to-strong evidence for a small improvement in health related quality of life (HRQOL)
  • No effect seen for depressive symptoms and Tender Point Count (TPC).
  • Follow-up data provided moderate evidence for maintenance of improvement with regard to pain.
  • No group difference was found when comparing water-based exercise to land-based exercise.

For Balneotharapy in mineral / thermal water, at end of treatment, there was:

  • Moderate evidence for medium-to-large size reduction in pain and TPC
  • Moderate evidence given for a medium improvement of HRQOL
  • No significant effect was found for depressive symptoms.
  • Moderate evidence for maintenance of improvements was found at follow-up, with smaller effects.

Pain may be relieved by the hydrostatic pressure of the water and the effects of the temperature on the nerve endings, as well as by muscle relaxation. It has been shown that thermal mud baths increase plasma levels of beta-endorphin, which explains their analgesic and anti-spastic effect.

The beneficial effects of water treatments are probably the result of a combination of specific (for example, buoyancy, aquatic resistance, heat) and unspecific effects (for example, change of environment, spa-scenery).

Source:

Therapeutic Benefit of Balneotherapy and Hydrotherapy in the Management of Fibromyalgia Syndrome: Johannes Naumann, Catharina Sadaghiani

Arthritis Res Ther. 2014; 16(R141) © 2014 BioMed Central, Ltd. http://medscape.com

 

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What Is The Most Effective Weapon For Fibromyalgia?

Aerobic Exercise !

aerobic exercise is the most effective ‘weapon’ that we have

People with fibromyalgia benefit from continuous physical exercise.

 

A recent article in www.medscape.com by Alice Goodman summarised an overview of research on fibromyalgia treatment that was presented at the Paris 2014 European League Against Rheumatism Congress.

Winfried Häuser MD, from Technische Universität Munchen is an expert in the field of fibromyalgia. He believes that treatment for people with fibromyalgia should be individualised and include non pharmacalogical approaches, as these are often more effective than drugs. He explained that aerobic exercise is the most effective ‘weapon’ that we have and both healthy people and people with fibromyalgia benefit from continuous physical exercise.

He and his colleagues recently published a network meta-analysis which was an indirect comparison of all available therapies for fibromyalgia. They were unable to find any significant differences in effectiveness between drug and non-drug therapies. While the effects of drugs are lost once the patient stops taking them, the effects of aerobic exercise and multicomponent therapy are sustained but declining at 1 or 2 years.

Dr Häuser advocates a graduated approach to treating fibromyalgia.

Mild fibromyalgia: can be managed with reassurance from the doctor and encouragement to engage in regular physical and mental activities.

Moderate fibromyalgia: should be managed with aerobic exercise and the temporary limited use of drugs.

Severe fibromyalgia: can be managed with aerobic exercise, drugs and the psychological and/or psychopharmalogic treatment of mental comorbidities.

Dr Mary-Ann Fitzcharles, a rheumatologist at McGill University in Montreal who treats people with fibromyalgia, agreed with the patient-tailored approach outlined by Dr Häuser. She cautioned about overmedicating people, and keeping them on continued medications which have side effects. Non Pharmalocological therapies have no risks, she explained.

Dr Fitzcharles went on to say that non pharmacologic therapies are probably the most important ones for people with fibromyalgia. In her experience, every person with fibromyalgia should be managed with exercise, promotion of an internal locus of control and education.

Activity pacing is the key, in order to not overdo or avoid exercise.

Non Pharmacological therapies include:

  • Aerobic exercise
  • Acupuncture
  • Psychotherapy

Pharmacologic / drug therapies include:

  • GABA analogues
  • Serotonin-norepinephrine reuptake inhibitors (SNRIs)
  • Tricyclic antidepressants
  • Serotonin-specific reuptake inhibitors (SSRIs)

References:

  1. Aerobic Exercise ‘Most effective weapon’ for Fibromyalgia. Medscape. June19, 2014. Annals of the Rheumatic Diseasesard.bmj.com
  1. Comparative efficacy of pharmacological and non-pharmacological interventions in fibromyalgia syndrome: network meta-analysis

          Eveline Nüesch, Winfried Häuser, Kathrin Bernardy, Jürgen Barth, Peter Jüni

               Ann Rheum Dis 2013;72:955-962 doi:10.1136/annrheumdis-2011-201249

 

 

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