Move, Move & Move: Non-recreational physical activity also reduces CVD and mortality risk

Move, Move & Move: Non-recreational physical activity also reduces CVD and mortality risk Dr KK Aggarwal The Prospective Urban Rural Epidemiology (PURE) study has shown that any kind of physical activity lowers the risk of heart disease and death. The prospective cohort study led by the Population Health Research Institute of McMaster University and Hamilton Health Sciences recruited more than 130,000 subjects from 17 countries - Canada, Sweden, United Arab Emirates, Argentina, Brazil, Chile, Poland, Turkey, Malaysia, South Africa, China, Colombia, Iran, Bangladesh, Pakistan and Zimbabwe, including India. The PURE study, published September 22, 2017 in The Lancet, not only examined leisure time physical activity, it also evaluated non-recreational activities such as active commuting, having an active job or even doing housework, which are more prevalent in low and middle-income countries. And, any activity was found to meet the current recommendations of 30 minutes of activity a day, or 150 minutes a week. By meeting the activity guidelines, the risk for death from any cause was reduced by 28%, while heart disease was reduced by 20%; these results were not influenced by the type of physical activity the person did. Those who recorded more than 750 minutes of brisk walking per week had a 36% reduction in risk of death. But, a large percentage of participants (38%) were able to achieve this level of activity from activities such as commuting, being active at work or doing household chores compared to only 3% of those who achieved this level from leisure time activity. Although often used interchangeably, ‘exercise’ is not synonymous with ‘physical activity’. Exercise is a part of physical activity, which includes activities done at leisure, done at work, commuting or household tasks or chores. Increasing physical activity is a strategy that requires no investment, no special training to reduce the burden of non communicable diseases. Everybody should move around more often all through the day in addition to regular exercise. Promoting physical activity is also the objective of the “Move, Move and Move” campaign of IMA. (Source: McMaster University, Sept 22, 2017)

Adopting a healthy lifestyle is key to reducing the burden of NCDs

Adopting a healthy lifestyle is key to reducing the burden of NCDs
• About 23% of those with NCDs are prone to premature death • One should aim at increasing daily physical activity
New Delhi, 20 September 2017: As per recent statistics, about 61% of deaths in India are now attributed to non-communicable diseases. This includes heart disorders, cancer, and diabetes. Additionally, about 23% of those with these diseases are prone to premature mortality. As per the IMA, the situation is exacerbated by the fact that there is not much progress on the fight against these chronic conditions in the country. Due to rapid urbanization, India is experiencing an epidemiological transition moving away from a predominantly communicable or infectious to a predominantly non-communicable disease pattern. Four risk factors responsible for the burden of NCDs are tobacco, unhealthy diet, physical inactivity, and excessive consumption of alcohol. Some major metabolic risk factors include obesity, and raised blood pressure, blood glucose, and blood cholesterol levels. All these are behavioral risk factors and are modifiable through lifestyle changes. Speaking about this, Padma Shri Awardee Dr K K Aggarwal, National President Indian Medical Association (IMA) and President Heart Care Foundation of India (HCFI) and Dr RN Tandon – Honorary Secretary General IMA in a joint statement, said, “Modern and advanced technology has certainly made life easy and convenient for us – online shopping, online payments, accessing information, etc., all of which can be done from the comfort of our homes. What technology has done all of this at the cost of our health; we are less physically active now – sitting at a desk for a long time working on the computer, using social media on smart phones, watching TV or sitting in a meeting, all these activities promote sedentary behavior. The benefits of exercise on physical health as well as mental health are well-established and know to us all. But, the level of physical activity among all age groups has decreased, either due to lack of initiative or lack of safe open spaces. A heavy work schedule is often a deterrent to physical activity for many of us.” NCDs are not only a health problem but a development challenge as well. They force many people intopoverty as treatment for most of them is very expensive. They also have a large impact on undercutting productivity. Adding further, Dr Aggarwal, said, “To control NCDs and promote physical activity, the IMA has proposed a campaign called ‘Move Move, and Move’. People should move around more often all through the day in addition to getting regular exercise. It is good to indulge in a brisk walk for 80 minutes a week with a speed of 80 steps per minute.” Many of these issues and the way forward will also be the key topics of discussion at the upcoming Perfect Health Mela being organized by HCFI, to be held from 4th to 8th October 2017 at the Talkatora Stadium in New Delhi. IMA is the knowledge partner for the event. It is a must visit for those interested in learning more about preventive health and well-being. Here are a few simple ways to increase physical activity both at home and your workplace. • Take the stairs as often as possible. • Get off the bus one stop early and walk the rest of the way. • Have “walk-meetings” instead of “sit-in” meetings. • Walk to the nearby shops instead of driving. • Stand up and walk while talking on the phone. • Walk down to speak to your colleague instead of using the intercom/phone. • Walk around your building for a break during the work day or during lunch. • Buy a pedometer.

Physical activity is essential for the elderly too

Physical activity is essential for the elderly too • Lack of exercise can reduce mobility and increase the risk of falls • Important to consult a doctor before beginning any exercise regime New Delhi, 01 September 2017: A recent study has found that older people who watch TV for more than five hours a day and indulge in physical activity for less than three hours a week stand the chances of acquiring walking difficulties.[1] Such individuals had a 65% greater risk of developing mobility disability compared to those who watched TV for a lesser duration. According to the IMA, prolonged periods of inactivity in those above the age of 50 can have negative effects on their health. Older adults can accrue many benefits from physical activity. Apart from developing cardiorespiratory endurance, physical activity can help them to strengthen their muscles, reduce risk of falls, and improve the ability to perform daily activities. In addition, exercise can also help ward off depression and keeps the mind sharp. Speaking about this, Padma Shri Awardee Dr K K Aggarwal, National President Indian Medical Association (IMA) and President Heart Care Foundation of India (HCFI) and Dr RN Tandon – Honorary Secretary General IMA in a joint statement, said, “There are many misconceptions associated with physical activity in old age such as older people are frail and physically weak; the body doesn’t need as much physical activity in old age; and exercising can be hazardous and cause injury. It is important to understand that it is never too late to get fit. The human body responds to exercise at any age and has many associated benefits. Most people can begin with light activity such as walking. However, those who are above the age of 40, obese, or suffering from a chronic illness should consult a doctor before starting with any new exercise routine or physical activity.” Elders who are physically disabled or wheelchair bound can also indulge in some forms of physical activity. Some examples are lifting light weights, stretching, chair aerobics, chair yoga, and chair Tai Chi. This can help them increase their range of motion as also improve muscle tone and flexibility. Adding further, Dr Aggarwal, said, “The IMA initiative ‘Move, Move and Move’ is a campaign to increase awareness about the benefits of physical activity and to encourage people to be more active at work and cut down on sedentary time. Though this campaign is not aimed at the elderly specifically, it definitely is a step towards creating awareness about physical activity leading up to old age.” Some exercising tips for the elderly are given below. • Choose activities that you find interesting. Exercise should be fun to do rather than becoming a chore. • Exercise with friends. Gather a group of like-minded seniors to make the process more enjoyable. • Choose comfortable clothing including shoes and safety gear. • Keep yourself well hydrated by drinking plenty of water. • Include safe and comfortable activities such as walking, swimming, cycling, yoga. • Do some light weight training to improve muscle strength and endurance. • Start slow and gradually make small increments. Keep track of your progress for motivation to do better. • Don’t overdo exercise. Take a break, if you feel any pain. • Be aware of any warning signs such as chest pain, difficult in breathing, abnormal heart rhythm, fatigue. Consult your doctor.