Does Intense Exercise Increase Longevity?

If you’re looking for ways to increase your lifespan, incorporating intense exercise into a workout routine is something to consider. Vigorous exercise can help improve a range of essential biomarkers, including resting heart rate, blood pressure, body composition, blood flow to muscles, and muscle strength, all of which are important indicators of health and disease.

Before we dive into the relationship between exercise intensity and longevity, let’s first examine what counts as high-intensity exercise.

What counts as vigorous exercise?

Measuring your heart rate before, during, and after your workout is one of the most effective ways to gauge exercise intensity. By tracking your heart rate, you can determine how much effort you’re putting into each workout, as well as what these numbers mean for overall heart health.

Track your heart rate

There are three different ranges of exercise intensity—low, moderate, and intense—and each one has a different set of heart rate zones attached to them. Low- and moderate-intensity exercises are completed with less physical strain, while vigorous exercise is a form of activity that is done with a large amount of effort which results in reaching 70 to 85 percent of your maximum heart rate.

To calculate your maximum heart rate, subtract your age from 220, and this will result in the average maximum number of times your heart should beat per minute during exercise.

Examples of vigorous activity

Generally speaking, high-intensity exercise can be any activity that requires 7/10 effort or higher and is difficult to sustain. You should be short of breath but may still be able to speak in choppy sentences. Examples of vigorous activity include swimming, playing soccer, jumping rope, or running over 5 MPH.

Correlation between exercise and longevity

Increase the intensity to prolong your life

Regular exercise is one of the most beneficial things you can do for your body (other than paying attention to nutrition, of course!). From improved mental health to better sleeping patterns to weight management, there are so many ways that exercise benefits the body. But what about increasing your lifespan?

A recent study showed that women with poor exercise capacity (less than 10 METs) had an annual rate of death from cardiovascular disease of four times greater than women with good exercise capacity of 10 METs or more [2].

Another study showed people who had a higher ratio of vigorous to moderate activity ratio (at least 150 minutes of intense exercise per week) had a lower risk of all-cause mortality, which is commonly used to gauge lifespan [3].

Why does intense exercise reign supreme?

Vigorous activity improves VO2peak, resting heart rate, blood pressure, blood flow to muscles, and muscle strength, all of which are important biomarkers for overall health [4, 5, 6]. These biomarkers have a strong correlation with cardiovascular disease, type 2 diabetes, insulin sensitivity, and even death – and improving these numbers can be helpful for extending your life and healthy years. [7]. Intense exercise also helps with weight management and improves body composition, such as increasing lean muscle mass and boosting metabolism for several hours post-workout.

Athlete’s heart: a natural adaptation

Participating in intense exercise for more than five hours per week may result in a phenomenon deemed “athlete’s heart”. Essentially, vigorous activity causes the heart to remodel over time. The chamber size of the left ventricle, and the muscle mass and wall thickness of the heart increase to pump more blood through the body and meet the oxygen demands of working muscles [8, 11].

When the size of the left ventricle increases, heart rate decreases while still maintaining the right amount of cardiac output. As the heart continually endures this type of physical stress, it may lead to remodeling of the heart or thicker heart walls [8]. It’s important to keep in mind that this is a natural occurrence and can happen as the heart adapts to intense athletic training.An athlete’s heart only becomes an issue if you have a pre-existing heart condition, so consult your doctor before starting (or continuing) to increase your training levels.

Can you do too much intense exercise?

The more you exercise, the better, right? Not necessarily true! There is such a thing as overdoing it, and by pushing yourself too hard, you risk injury, negating your results, reaching burnout, or damaging your heart [9]. In fact, large exercise volumes and vigorous-intensity exercises have both been associated with accelerated coronary artery calcification, myocardial fibrosis, and other potential cardiac maladaptations [9,10].

For those with an underlying cardiac disease, high-intensity exercise can increase the risk of heart rhythm disorders, atrial fibrillation, cardiac arrest, or sudden cardiac death [10,11].

Consult your healthcare provider about identifying any underlying cardiac issues! This will help you understand your physical limits and how best to tailor your training sessions to achieve maximum performance.

To avoid over-training and to achieve maximum cardiovascular results, consider doing moderate-intensity cardio with some vigorous activity sprinkled in a few days per week. This will help to supplement your workouts and take your intensity to the next level without overdoing it. Plus, it will keep things new and exciting. If you find that you’re extra sore and tired after a workout or series of workouts, listen to your body. Sometimes extra rest is exactly what your body needs.

Tips for athletes

If you want to incorporate more vigorous exercises into your routine, here are some ways to (safely) spice things up and get your heart rate pumping:

  • Introduce interval training. Add in some high-intensity exercises to training sessions a few times per week for additional heart health benefits. This will help improve overall performance as well as longevity.
  • Find your target heart rate zone. Take your training to the next level by finding your maximum heart rate and catering your activity levels to those zones. Be cautious to not exceed your maximum heart rate and be sure to pay attention to how you feel during any workout.
  • Recover properly. High-intensity training sessions can be exhausting, so don’t skip the recovery phase! Be sure to drink enough water, eat a nutritious post-workout snack, cool down properly, and take it easy on rest days to avoid injury.

There is no denying the health benefits of physical activity, especially when it comes to high intensity workouts. Incorporating vigorous exercises into your routine can improve your longevity by reducing the risk of CVD, and improving blood pressure, insulin sensitivity, muscle mass, and body composition. Moreover, incorporating high intensity activity throughout the week can help you take your fitness and athletic performance to the next level.

As you continue to work in high intensity exercises into your routine, don’t forget about the importance of adequate recovery, as well as to watch for signs of overtraining, excess fatigue, or changes in your physical or mental health. By listening to your body, you will be able to gauge what it needs the most, which can help prevent injury, improve happiness, and increase lifespan.

By: Sarah Achleithner

Source: Does intense exercise increase longevity?

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How To Move With Migraines

Migraines are the most common form of headache that can cause severe throbbing pain – usually on one side of the head – and severely affect quality of life. A migraine attack can last hours or days and often comes with nausea, vomiting and extreme sensitivity to light and sound.

According to a 2018 Deloitte Access Economics Report, almost 5 million people in Australia live with migraine, with 7.6% of them – around 400,000 people – experiencing chronic migraine, which means more than 15 migraine days per month.

Migraines are much more common in women than men and more prevalent in working-age people.

“During a flare, all people want to do is lie in a cold dark room and not do anything,” says Adnan Asger Ali, a physiotherapist and the deputy national chair at Musculoskeletal Physiotherapy Australia. But research shows regular exercise may have a preventive effect in reducing the number and intensity of migraines. One of the main reasons physical activity may help relieve migraines, says Ali, is that the body releases endorphins (natural painkillers) during exercise.

“Physical therapy can complement the pharmacological management of migraines,” he says. “It might mean that they take two Panadol instead of two codeine, and that’s still going to be a win because they’re not taking the hard stuff.”

A proper physical assessment is necessary to tailor a treatment plan to the individual, and individuals should consult with a health professional before embarking on a new exercise regime, but here are some suggestions on physical exercise that might help manage migraine.

The class: yoga and tai chi

Ali says slow movements, meditation and relaxation have significant beneficial effects on people who suffer from migraines. That includes activities such as yoga and tai chi.

In a recent randomized clinical trial that involved 114 patients aged 18 to 50 years with a diagnosis of episodic migraine, researchers found that people who practised yoga as an add-on therapy had less frequent and less intense migraines than those who received medical treatment alone.

Tai chi can also serve as a preventive measure for migraines. In a 2018 randomised controlled trial of 82 Chinese women with episodic migraines, researchers found that after 12 weeks of tai chi training, the women experienced significantly fewer migraine attacks.

The move: chin tuck

Neck stiffness and postural issues can be a driver for migraines, says Ali. He suggests the chin tuck, or cervical retraction, exercise to strengthen neck muscles and improve mobility.

The chin tuck exercise can be performed standing or sitting. Begin by sitting upright and looking straight ahead, keeping your neck and shoulders relaxed. Place a finger on your chin and gently glide your chin down – tuck your chin to your neck. Don’t hold your breath, move your head up or down or bend your neck forward.

You might feel a gentle pull at the base of the head and top of the neck. Hold the position for about five seconds and repeat the exercise 10 times – as long as it doesn’t cause any pain.

The activity: walking, jogging, running and cycling

Aerobic exercises such as walking, jogging, running and cycling might help mitigate migraine.

A systematic review of studies on exercise and migraine published in The Journal of Headache and Pain in 2019 found that moderate-intensity exercise – physical activities that elevate your heart rate and cause you to breathe harder but still allow you to carry on a conversation – can decrease the number of migraine days.

“Any activity that people will do consistently and that they enjoy will be good for them,” says Ali.

The hard pass: high-intensity interval training

Ali warns against HIIT workouts, which alternate short bursts of intense cardio exercise with rest or lower-intensity exercise. “Very high-intensity exercise is discouraged if it triggers your migraine,” he says.

In some people, high-intensity exercise can trigger a migraine attack. But research has shown that regular HIIT workouts might be more beneficial than moderate exercise for others, highlighting the importance of a personalized exercise plan.

By: Manuela Callari

Source: How to move: with migraines | Life and style | The Guardian

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Definition:

The main symptom of a migraine is usually an intense headache on 1 side of the head. The pain is usually a moderate or severe throbbing sensation that gets worse when you move and prevents you carrying out normal activities. In some cases, the pain can occur on both sides of your head and may affect your face or neck.

Additional symptoms

Other symptoms commonly associated with a migraine include:

  • feeling sick
  • being sick
  • increased sensitivity to light and sound, which is why many people with a migraine want to rest in a quiet, dark room

Some people also occasionally experience other symptoms, including:

Not everyone with a migraine experiences these additional symptoms and some people may experience them without having a headache. The symptoms of a migraine usually last between 4 hours and 3 days, although you may feel very tired for up to a week afterwards.

Symptoms of aura

About 1 in 3 people with migraines have temporary warning symptoms, known as aura, before a migraine.

These include:

  • visual problems – such as seeing flashing lights, zig-zag patterns or blind spots
  • numbness or a tingling sensation like pins and needles – which usually starts in 1 hand and moves up your arm before affecting your face, lips and tongue
  • feeling dizzy or off balance
  • difficulty speaking
  • loss of consciousness – although this is unusual

Aura symptoms typically develop over the course of about 5 minutes and last for up to an hour. Some people may experience aura followed by only a mild headache or no headache at all.

When to get medical advice

You should see a GP if you have frequent or severe migraine symptoms that cannot be managed with occasional use of over-the-counter painkillers, such as paracetamol. Try not to use the maximum dosage of painkillers on a regular or frequent basis as this could make it harder to treat headaches over time.

You should also make an appointment to see a GP if you have frequent migraines (on more than 5 days a month), even if they can be controlled with medicine, as you may benefit from preventative treatment. You should call 999 for an ambulance immediately if you or someone you’re with experiences:

References:

  • Paralysis or weakness in 1 or both arms or 1 side of the face
  • stroke or meningitis, and should be assessed by a doctor as soon as possible.

 

The 7 Weaknesses That Could Be An Entrepreneur’s Hidden Strengths

 

Have you ever been told to turn it down a notch? To back down or chill out? To be less loud, less daring, less weird? Have you ever been worried you’re too much to handle or that you come across as a tad full on? Have you ever been called intense, obsessed or rebellious?

In a world mired in conformity, standing out makes you a target. Most people just want to keep their head down and be part of the herd, so those who dare to be different often find themselves on the receiving end of disapproval, even punishment.

Schooling teaches us to stay in line. Social media stomps on anyone who expresses an unpopular opinion. Managers flag personality quirks as weaknesses and advise you to “work on them” in performance reviews. After a while, even if you have brilliant visions of the future and the execution to match, it can become tempting to keep your head down and your dreams small.

But what if those perceived weaknesses were actually your biggest source of strength? What if the qualities that seem provocative are really your superpowers? That’s what Sunny Bonnell and Ashleigh Hansberger think, and in their book RARE BREED: A Guide to Success for the Defiant, Dangerous, and Different, they make the case that the world’s oddballs, mavericks and troublemakers are often its creative geniuses and change agents.

As founders of leadership and brand consultancy, Motto, that has worked with brands including Virgin, Google, Microsoft, Hershey’s and Twentieth Century Fox, Bonnell and Hansberger put forward that such weaknesses should be celebrated, and that entrepreneurial geniuses tend to be the ones who don’t fit in and aren’t afraid to stand up and speak their minds.

Bonnell and Hansberger call these people Rare Breeds. The duo says that thinking with a rare breed mindset enables entrepreneurs to demand more of themselves, their careers, and their companies. I interviewed Bonnell about the seven rare breed virtues often considered vices.

Rebellious

The rebellious kids in school often found themselves in detention. They were reprimanded for disturbing others, labelled as difficult and their prospects were limited because they couldn’t sit still, be quiet or follow instructions. In business, however, a rebellious streak can be a huge advantage.

“Rebel leaders have zero tolerance for ‘we’ve always done it this way’ thinking,” explained Bonnell. “They push against authority, precedent, and tradition. They hurl themselves against the walls of business-as-usual to see what breaks and they hold the key to innovation.” Rebels question and test with no regard for ego, leading to the breakthroughs that others miss.

Audacious

Cheeky, cocky, above their station. Audacity can be synonymous with arrogance, not an endearing trait for winning friends and influencing people. But Bonnell says it’s a key tool in the entrepreneur’s toolbox, held by rare breeds, who are “brimming over with nerve and audacity.”

This unashamed audacity means they “see realities other people can’t see. They have the sense that they have capabilities others lack and they’ll gleefully dare the impossible, especially if you tell them it’s impossible.” Daring to attempt the impossible is what separates those who create the future from those who are surprised by it.

Obsessed

Not only is obsessed a word the lazy use to describe the dedicated, but the term is also synonymous with entrepreneurs who go on to be successful. Obsession is a badge of honour they wear with pride, not something to be embarrassed by.

According to Bonnell, obsessed rare breed entrepreneurs “are the ones all-in, always on, 24/7” and it shows in everything they do, whether it’s “practicing pitch lines in the shower, scribbling equations on the walls of the shower, or agonizing over punctuation.” This obsession, over time, leads to greatness.

Hot-blooded

Villains in movies are hot-blooded. The phrase is usually associated with violence, anger and a lack of control. But for rare breed entrepreneurs, explains Bonnell, this trait can work in their favour. Hot blooded individuals have “passions that run so deep nothing else matters. They’re activists, champions, avengers, and people you don’t want to cross.”

No one sleepwalked their way to changing the world. No one passively made a huge difference. No one reached new heights with zero effort. Hot-bloodedness, a hunger for more and being raring to go, when channelled in the right way, can be a resounding advantage. How are you using your drive?

Weird

Throughout schooling, being labelled as weird was social suicide. Weird was not the goal, mainstream was. Popular, universally liked, with plenty of friends. Weirdness meant eating alone, being picked last and having no date for prom.

In entrepreneurship, however, weird is desirable. According to Bonnell, weird rare breeds are often “unapologetic oddballs who hang out at maker fairs and comic cons. They see the world from odd angles and through strange filters, they think around corners and make ridiculous intuitive leaps.” They don’t care about fitting in and being normal, they feel lonely in crowds but at home with fellow geeks. Geeky and weird are the new cool, but not all are confident enough to embrace their quirks.

Hypnotic

Intense and severe with a penetrating gaze sounds more like a scary headmaster than an inspirational entrepreneur. Whilst leaders might wish to seem relaxed, friendly and in touch with reality, the best can apply their hypnotic charm.

Many great entrepreneurs were said to be hypnotic in their approach. Steve Jobs had his “reality distortion field,” which convinced his team to achieve the impossible on many occasions. Whilst this can be interpreted as manipulative, it wasn’t intentional.

His unwavering passion made hypnosis inevitable. Bonnell said hypnotic rare breed entrepreneurs often have “disconcerting levels of charisma” and “find it easy to sway and spellbind others up to—and sometimes, beyond—the point of manipulation.” Leaning into your hypnotic powers might bring your team to your level of certainty in your cause.

Emotional

Emotional, in business, has connotations of irrational and unreasonable. If you argue with your heart, you lose your head. Remaining cool, calm and collected in the boardroom is seen as desirable. Losing your temper, crying at work or being affected by news are weaknesses to be strengthened.

Bonnell puts forward that wearing their heart on their sleeve could be an entrepreneur’s hidden strength. Leaders who “weep at everyone’s pain but also find joy in the small things” might unlock new ways of amassing a tribe, inspiring a team and creating a culture of openness. Emotion, empathy and vulnerability could be the source of leaps forward in your business.

Navigating your notorious personality traits can lead to incredible breakthroughs and triumphs in business and in life. Reframing your weaknesses as strengths might be the source of unlimited success and the happiness you didn’t know was possible.

Follow me on Twitter or LinkedIn. Check out my website or some of my other work here.

I founded a digital agency in 2011 that was acquired in 2021 and write books and articles on entrepreneurship. Books include Daily Me, Stop Acting Like You’re Going to Live

Source: The 7 Weaknesses That Could Be An Entrepreneur’s Hidden Strengths

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