Latest news with #BritishJournalofSportsMedicine
Yahoo
17-07-2025
- Health
- Yahoo
One dumbbell, five moves and 30 minutes is all you need for a total-body workout
When you buy through links on our articles, Future and its syndication partners may earn a commission. When you don't have time, or limited home gym equipment, working out can feel like a waste of time. But, we all know 'the only bad workout is the one you didn't do', and this full-body workout isn't just quick, but it requires minimal kit too, aka a single dumbbell (or kettlebell). In 30 minutes, it promises to work everything from your legs to your core, chest and arms. You may be wondering whether even a 30-minute workout is even worth it, but it is. According to the Mayo Clinic: 'You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.' A study published in the British Journal of Sports Medicine found that 30-90 minutes of resistance training may lower the risk of early death from any cause by 10% to 20%. After a thorough warm-up, complete three rounds of each exercise below, resting for 60-90 seconds between sets. If your dumbbell or kettlebell is slightly on the lighter side, add on some extra reps (you want the last two to feel challenging!), but make sure that your form remains solid. Here's your workout: Gorilla rows – 10 reps each arm Cossack squats – 20 reps Clean up and overs –10 reps Suitcase squat – 10 reps each arm Push up dumbbell tap – 10 reps Now, the next time you repeat this workout, try and aim to either increase the weight, reduce your rest time, or increase your reps – this will ensure progressive overload, which is key to seeing strength and muscle gains. If, however, you'd like a different, but similar workout, here's another short full-body workout – although this time you'll be needing two dumbbells. Alternatively, if you want to stick to one dumbbell, then give this 30-minute strength workout a go.
Time of India
14-07-2025
- Health
- Time of India
Active lifestyle at any point in adulthood may extend lifespan: Study
London: Adopting a physically active lifestyle at any stage of adulthood significantly lowers your risk of dying from any cause, especially from cardiovascular disease . A sweeping analysis of 85 studies confirms that those who stay active consistently reduce their mortality risk by 30-40%, while even those who become active later in life enjoy a 20-25% reduction. The study has been published in the British Journal of Sports Medicine. The findings prompt the researchers to conclude that switching to a more active lifestyle at any point in adult life may extend the lifespan, and that it's never too late to start. Currently, it's recommended that adults should aim for 150-300 weekly minutes of moderate intensity physical activity, or 75-150 weekly minutes of vigorous intensity physical activity, or a combination of the two, note the researchers. But while these recommendations were based on the best evidence available, most of it captured measurements of physical activity at only one point in time, which might hide the potential impact of changing patterns during adulthood, they add. The researchers therefore wanted to find out if differing patterns of physical activity, as well as its cumulative impact during adulthood, might be associated with a lower risk of death from all causes, and specifically from cardiovascular disease and cancer. They scoured research databases for relevant studies that assessed physical activity at two or more points in time, and included in their review 85 studies published in English up to April 2024, with sample sizes ranging from 357 to 6,572,984 participants. Fifty nine of the studies looked at long term patterns of physical activity across adulthood; 16 looked at the average benefits of different physical activity levels; and 11 explored the potential impact of cumulative physical activity on risk of death. To overcome the challenges posed by different analytical methods used, the researchers carried out separate analyses for each of them. Pooled data analysis of the study results showed that, overall, a higher level of physical activity was associated with lower risks of all the included outcomes. Consistently active people (32 studies) had around a 30-40% lower risk of dying from any cause, while those who increased their levels of physical activity (21 studies) from below those recommended had a 20-25% lower risk of death from any cause. Specifically, participants who switched from being physically inactive to being active were 22% less likely to die from any cause than those who remained inactive, while those who increased their leisure time physical activity levels were 27% less likely to do so. On the other hand, swapping an active lifestyle for an inactive one wasn't associated with a lower risk of death from any cause. Generally, the associations observed between a high level of physical activity and a lower risk of death were more evident for cardiovascular disease than for cancer. Compared with participants who were consistently inactive over time, those who were consistently active, overall, or only in their leisure time, were around 40% and 25% less likely to die from cardiovascular disease and cancer, respectively. But in general, the evidence for the associations between physical activity patterns and death from a specific cause remained inconclusive, especially for death from cancer. The pooled data suggested that people who were consistently active or who became active had lower risks of death from any cause, and specifically from cardiovascular disease, when meeting the recommended weekly physical activity levels. But being consistently physically active and clocking up more than the recommended maximum weekly amount of moderate to vigorous intensity exercise was associated with only a small additional reduction in risk. Maintaining or increasing physical activity at levels below the recommended weekly amount, however, was associated with appreciable health benefits, indicating that some physical activity is always better than none, say the researchers. The researchers acknowledge some limitations to their findings, including that most of the studies included in the pooled data analyses relied on subjective assessments of physical activity, which may not always have been accurate.
Tom's Guide
01-07-2025
- Health
- Tom's Guide
Forget running and swimming — study finds this sport adds 10 years to your life
While running and swimming are both fantastic ways to build cardiovascular fitness and strengthen your muscles, if you're not a fan of either, I've got good news — research has found a different family of sports is key when it comes to having a long, healthy life. According to a study published in the Journal Mayo Clinic Proceedings, which looked at 8,577 participants in Denmark, racquet sports, in particular tennis and badminton, are associated with the greatest longevity boost of any physical activity. Tennis was thought to add up to 9.7 years of life expectancy, and badminton 6.2 years. This is compared to swimming, which added 3.4 years, and jogging, which added 3.2 years. Recent British research supported these findings. A separate study, published in the British Journal of Sports Medicine, tracked over 80,000 participants for nine years, comparing the impact of various sports on their overall health. The researchers concluded that people who regularly played racket sports had a 47% lower chance of all-cause mortality than those who were not physically active. This was almost 20% higher than swimming, which came second with a 28% reduction of all-cause mortality. Racket sports were also shown to reduce the risk of cardiovascular disease, stroke, and heart attack by 56%. This is compared to swimming, which reduced the risk by 41%, and aerobics by 36%. Racket sports, such as tennis, badminton, squash, and pickleball, are all fantastic ways to build cardiovascular fitness. They involve constant movement, fast sprints, and constant changes of direction as you hit the ball back and forth, all of which elevate your heart rate and strengthen your heart. If you're looking to lose weight, the fast-paced nature of these racket sports will help you burn calories. The best way to lose weight is to ensure that you are in a calorie deficit — in other words, you're burning more calories than you consume. The easiest way to track this is to wear one of the best fitness trackers, which will help you keep an eye on your daily movement goals. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Finally, the repetitive, weight-bearing movements in racket sports can help stimulate bone growth and density, two things that are especially important as we age. The full-body workout can help build and maintain strong muscles, as well as improve your flexibility and mobility. What are you waiting for? Get inspired by Wimbledon and I'll see you on the court!
Time of India
24-06-2025
- Health
- Time of India
Stuck at your desk? Sitting all day could be deadly. Study reveals how much exercise can save your life
If your day revolves around back-to-back Zoom calls, endless emails, and barely moving from your office chair, you're not alone — and not off the hook either. Scientists now say that while desk jobs may be the norm, they don't have to be a death sentence — provided you move, and move with purpose. A 2020 meta-analysis, published in the British Journal of Sports Medicine, has offered some tangible answers to the age-old question: how much exercise does it actually take to cancel out the effects of sitting all day? The 40-Minute Fix for 10-Hour Sitting Marathons According to the study, just 30 to 40 minutes of moderate-to-vigorous intensity physical activity per day can effectively balance out 10 hours of daily sedentary behavior. This isn't just a vague estimate — the research analyzed data from over 44,000 people across four countries, all of whom wore fitness trackers, making this one of the most objective assessments in the field to date. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Texas: New Roofing Tech Will Cut Roofings Costs in These Zips Metal Roof USA Learn More Undo The researchers concluded: "In active individuals doing about 30-40 minutes of moderate to vigorous intensity physical activity, the association between high sedentary time and risk of death is not significantly different from those with low amounts of sedentary time." So, if you're pedaling on a cycle, walking briskly around your neighborhood, or even vigorously gardening for a good half hour, you're actively undoing the harm done by sitting through long workdays. You Might Also Like: Want to lose weight faster at the gym? Science reveals the most-effective workout order Small Movements, Big Wins While 30–40 minutes of movement is the sweet spot, experts emphasize that any activity counts. The research supports the idea that moving more — even standing periodically — can have a positive effect on health. So whether it's dancing in your kitchen, running after your toddler, or taking the stairs instead of the elevator, every bit matters. In fact, this study was released alongside the World Health Organization's 2020 Global Guidelines on Physical Activity and Sedentary Behaviour. These guidelines recommend 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity per week — perfectly aligned with the meta-analysis findings. Emmanuel Stamatakis, a lead researcher from the University of Sydney, underscored this in the report, noting: "People can still protect their health and offset the harmful effects of physical inactivity." Standing Up Is the First Step The WHO guidelines further suggest rethinking our everyday routines. Walking your dog, cleaning the house, or cycling to the grocery store are all easy, accessible ways to chip away at sedentary habits. If jumping into a 40-minute fitness regime feels overwhelming, researchers say — start small and build gradually. You Might Also Like: Think diet and exercise are enough? Ignoring this one thing still puts your health at risk Interestingly, the study authors acknowledged that there's still a lot to learn. Stamatakis added, "We are still not clear, for example, where exactly the bar for 'too much sitting' is. But this is a fast-paced field of research, and we will hopefully have answers in a few years' time." Takeaway for the Time-Starved Professional The verdict is clear: your desk job doesn't have to be your downfall. With just a 30–40-minute burst of activity daily, you can offset hours of stillness and significantly reduce health risks. So the next time you consider skipping that evening walk or spinning class, remember — your body's best defence against a sedentary lifestyle is movement. Even a little, done consistently, can keep you healthier and happier in the long run. So, stuck at a desk? Lace up your sneakers when the clock hits off. Your life may depend on it. You Might Also Like: Celebrity fitness trainer says mere workouts are not enough to lose weight. Check his pre- and post exercise meal plan
Tom's Guide
04-06-2025
- Health
- Tom's Guide
Over 60? Forget walking and swimming — this simple exercise builds strength and balance
Strength and balance naturally decline as we age, but that doesn't mean we're powerless to prevent it. While aging is inevitable, staying strong doesn't require a pricey gym membership. With the right habits, even simple daily movements can help preserve mobility and independence. Walking is well known for its health benefits at any age, from boosting cardiovascular fitness to strengthening bones. At Tom's Guide, we've tested everything from Japanese walking techniques to rucking and the 5-4-5 method to get more out of our steps, using the best fitness trackers to monitor progress. But there's one everyday activity that deserves more attention for its strength-building potential, and that's stair climbing. According to research, stair climbing can build muscle power, improve balance, and offer similar benefits to traditional gym workouts for older adults. It is a low-cost and accessible way to stay strong, steady, and independent, with benefits that go far beyond just getting from one floor to the next. In a recent study published in the Journal of Strength and Conditioning Research, researchers compared stair climbing with traditional resistance training in adults over 70. Both groups improved in lower-body strength and everyday tasks like walking and standing up from a chair. Those who climbed stairs performed better in stair-climbing tests, which may not come as a surprise, but reinforces the idea that simple, familiar movements can be just as effective as a gym session. For anyone looking to stay strong without lifting weights, this is good news. Climbing stairs works your glutes, quads, and calves, and also challenges your balance with every step. It's a simple way to build strength and stability at the same time. It also gets your heart pumping, so even a few minutes can count as a quick cardio session. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. According to a study published in the British Journal of Sports Medicine, short bursts of vigorous activity like stair climbing can significantly improve heart health. In women, researchers found that climbing stairs for just four to five minutes a day was linked to a reduced risk of heart disease and a healthier, longer life. Not ready to take on multiple flights? Start with a short stair circuit. Climb up and down a few steps for a few minutes at a steady pace to get your heart rate up and engage your lower body muscles. Use a handrail for support if needed, wear stable, supportive shoes, and focus on strong, controlled movements. Even a five-minute stair session can feel surprisingly effective and help build strength and stamina over time. If you're already active and want more of a challenge, try increasing your pace, adding more flights, or using a stair climber machine at the gym to build endurance and intensity. Whatever your starting point, stair climbing is easy to scale up or down. Just remember to check in with your doctor if you have any health concerns before beginning. The Skechers Max Cushioning Elite 2.0 is a super-cushioned, supportive shoe that's perfect for walking or casual runs. Its plush 2-inch heel lift and breathable mesh upper make it ideal for all-day comfort on your feet. And if you're looking for more simple ways to move, try boosting your metabolism with this 5,000-step walking workout, adding extra steps with the habit stacking trick, or mixing things up with the 6-6-6 walking challenge for a more structured routine.
