เดินก็ไล่ทันวิ่งให้คุณสูสีกัน

Credit : health.msn.co.nz

Credit : health.msn.co.nz

วารสารของแพทยสมาคมโรคหัวใจสหรัฐฯ แจ้งว่า นักวิจัยต้องพบกับความประหลาดใจเป็นล้นพ้นว่าการเดินเร็วก็สามารถลดความดันโลหิต ลดไขมันในเลือดและป้องกันโรคเบาหวานได้ไม่แพ้กับการวิ่งเร็วเช่นกัน

นักวิจัยได้พบจากการวิเคราะห์ผลจากนักวิ่งอเมริกัน 33,360 คน เปรียบเทียบกับนักเดินเร็วปานกลาง 15,045 คน มาเป็นเวลา 6 ปี พบว่าพลังงานที่นักวิ่งเร็ว และนักเดินเร็วปานกลางใช้ยังผลให้ความดันโลหิต ปริมาณไขมันในเลือด โอกาสการเป็นเบาหวาน และโรคหลอดเลือดหัวใจลดลงได้ มากเกือบพอๆกัน

พวกเขาได้เปรียบเทียบผลของทั้งคู่ให้ดูว่า

– นักวิ่งจะลดความดันเลือดลงได้ร้อยละ 4.2 ขณะที่นักเดินลดได้ร้อยละ 7.2
– นักวิ่งลดความเสี่ยงของโรคเบาหวานได้ร้อยละ 12.1 ส่วนนักเดินลดได้ร้อยละ 12.3
– นักวิ่งลดไขมันในเลือดได้ร้อยละ 4.3 นักเดินลดได้ร้อยละ 7
– นักวิ่งลดความเสี่ยงของโรคหลอดเลือดหัวใจลงได้ ร้อยละ 4.5 ขณะที่นักเดินลดได้ร้อยละ 9.3.

ที่มา : ไทยรัฐ 11 เมษายน 2556

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Walking Can Lower Risk of Heart-Related Conditions as Much as Running

Apr. 4, 2013 — Walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running can, according to surprising findings reported in the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology.

Researchers analyzed 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study. They found that the same energy used for moderate intensity walking and vigorous intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease over the study’s six years.

“Walking and running provide an ideal test of the health benefits of moderate-intensity walking and vigorous-intensity running because they involve the same muscle groups and the same activities performed at different intensities,” said Paul T. Williams, Ph.D., the study’s principal author and staff scientist at Lawrence Berkeley National Laboratory, Life Science Division in Berkeley, Calif.

Unlike previous studies, the researchers assessed walking and running expenditure by distance, not by time. Participants provided activity data by responding to questionnaires.

“The more the runners ran and the walkers walked, the better off they were in health benefits. If the amount of energy expended was the same between the two groups, then the health benefits were comparable,” Williams said.

Comparing energy expenditure to self-reported, physician-diagnosed incident hypertension, hypercholesterolemia, diabetes and coronary heart disease, researchers found:

  • Running significantly reduced risk for first-time hypertension 4.2 percent and walking reduced risk 7.2 percent.
  • Running reduced first-time high cholesterol 4.3 percent and walking 7 percent.
  • Running reduced first-time diabetes 12.1 percent compared to 12.3 percent for walking.
  • Running reduced coronary heart disease 4.5 percent compared to 9.3 percent for walking.

“Walking may be a more sustainable activity for some people when compared to running, however, those who choose running end up exercising twice as much as those that choose walking. This is probably because they can do twice as much in an hour,” Williams said.

Study participants were 18 to 80 years old, clustered in their 40s and 50s. Men represented 21 percent of the walkers and 51.4 percent of the runners.

“People are always looking for an excuse not to exercise, but now they have a straightforward choice to run or to walk and invest in their future health,” Williams said.

Co-author is Paul D. Thompson, M.D.

The National Heart, Lung, and Blood Institute funded the study.

Story Source:

The above story is reprinted from materials provided byAmerican Heart Association.

Journal Reference:

  1. Paul T. Williams and Paul D. Thompson. Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk ReductionArteriosclerosis, Thrombosis and Vascular Biology, April 4 2013 DOI:10.1161/ATVBAHA.112.300878

ลงทุนปีละ 260 ชม.ได้กำไรอายุ 3 หมื่น ชม. คนอ้วนคนผอมทำได้ด้วย

การค้นคว้าจากผู้คนทั้งอ้วนและผอมจำนวนเกิน 650,000 คน ให้ความรู้ว่าหากลงทุนออกกำลังเพียงปีละ 260 ชั่วโมง จะได้กำไร ทำให้อายุยืนมากขึ้นอีก ถึง 30,000 ชั่วโมง

วารสารการแพทย์ “พีแอสโอเอส เมดิซีน” เปิดเผยว่า องค์การอนามัยโลกได้เอามาแนะนำว่า ให้คนเราออกกำลังด้วยการเดินเร็วสัปดาห์ละ 2.5-5 ชม. หากมีเวลาน้อยกว่าก็ควรทำให้หนักขึ้น ผู้ปฏิบัติตามโดยครบถ้วนจะช่วยให้มีอายุยืนยาวเฉลี่ยแล้ว 3-4 ปี และแม้แต่ผู้ที่ปฏิบัติได้แค่ครึ่งก็ยังได้ประโยชน์อายุจะยืนยาวเฉลี่ยแล้วได้อีก 1.8 ปี

รายงานผลการศึกษายังกล่าวว่า การออกกำลังนับเป็นปัจจัยใหญ่ยิ่งกว่าอะไรหมด เพราะคนที่น้ำหนักตัวปกติ แต่ไม่ได้ออกกำลัง จะอายุยืนยาวกว่าคนอ้วนแต่ออกกำลังมากเฉลี่ยแล้วแค่ 3.1 ปี เท่านั้น

รายงานยังได้ชี้ให้เห็นว่า ผู้ที่มักคิดว่าหาเวลาทำไม่ค่อยได้ ให้คิดเสียใหม่ว่า การออกกำลังเป็นการลงทุนที่มีกำไรงามที่สุดอย่างหนึ่ง เพราะแต่ละปีจะมีเวลาทั้งหมดเกือบ 9,000 ชม. แต่ใช้เวลาเพียงอาทิตย์ละ 5 ชม. หรือปีหนึ่ง ก็รวมเป็น 260 ชม. จะได้กำไรยืดอายุยืนยาวออกไปได้อีกถึง 30,000 ชม. ไม่เชื่อก็ลองทำเลขในใจดูตอนเดินอยู่ก็ได้.

ที่มา: ไทยรัฐ 13 พฤศจิกายน 2555

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Exercise Boosts Life Expectancy, Study Finds

By Anna Azvolinsky, MyHealthNewsDaily Contributor | LiveScience.com – Tue, Nov 6, 2012
Regular, moderate physical activity such as brisk walking can increase life expectancy by several years, even for people who are overweight, a new large study shows.

While higher levels of activity were linked to even longer life expectancies, moderate activity was beneficial, according to the study of people ages 40 and older. The benefit of exercise was seen regardless of people’s weight, age, sex and health conditions such as heart disease and cancer.

For example, obese participants who did moderate exercise for 150 minutes a week lived an average of 2.7 to 3.4 years longer, depending on how obese they were, than those who were obese and did not exercise.
Those who were overweight (but not obese) and did 150 minutes of moderate exercise weekly lived 3.9 years longer those who were overweight and did not exercise.

Normal-weight people who exercised for 150 minutes or more weekly lived about 4.7 years longer than normal-weight people who did not do regular moderate exercise.

“Many individuals in the U.S. are overweight or obese,” and find that reducing their weight is difficult, said study researcher I-Min Lee, a professor of epidemiology at the Harvard School of Public Health. “Our study shows that by being physically active, even overweight or obese people can increase their life expectancy, compared to someone of the same weight who is not active.”

The researchers say this is the first study to estimate years of life lost due to physical inactivity and body mass index (BMI).

When the researchers considered all study participants, they found that those who did 75 minutes of moderate-intensity activity weekly lived 1.8 years longer, on average, compared with people who did no physical activity.

Greater amounts of physical activity were associated with additional life expectancy gains. At the highest level of activity — 450 minutes per week — the gain was 4.5 years.

“This finding provides further evidence that there is a clear, direct dose-response relationship between volume of physical activity and years of life gained,” said Mark Tremblay, director of the Healthy Active Living and Obesity Research Group at the University of Ottawa, Canada.

The researchers used data gathered during six previous studies, including a total of nearly 640,000 men and women ages 40 and over. Over a follow-up period of about 10 years, about 82,500 of these participants died.
Normal-weight individuals who exercised at a moderate level for at least 150 minutes weekly lived about 7.2 years longer, on average, compared with people who were inactive and obese.

The study was limited in that it relied on self-reported physical activity and height and weight, said Stuart Olshansky, a professor of epidemiology at the University of Illinois who was not involved in the work.

Still, Olshansky said, “the authors have provided us with a very convincing argument that exercise is about the only equivalent of a fountain of youth that exists today.”

The study is published today (Nov. 6) in the journal Public Library of Science (PLOS) Medicine.

Pass it on: As little as 75 minutes of brisk walking a week can increase life expectancy even for those who are overweight.

SOURCE: news.yahoo.com

แม่บ้านคนขยันจะป้องกันมะเร็งเต้านม ออกกำลังปานกลางห่างได้ร้อยละ 8

องค์การต่อต้านโรคมะเร็งแห่งยุโรป บอกแนะนำว่า แม่บ้านที่ขยันขันแข็ง ไม่ยอมอยู่เฉย ยุ่งอยู่กับงานบ้าน ไม่ก็เดินเหิน หรือทำสวนอยู่ในบ้าน จะช่วยป้องกันไม่ให้เกิดมะเร็งเต้านมได้

ความขยันขันแข็ง ทำให้ได้ออกกำลัง ที่สำคัญก็เพราะการออกกำลังขนาดปานกลาง ถึงหนักหน่วง จะป้องกันไม่ให้เป็นมะเร็งของเต้านมได้มากถึงร้อยละ 13

นักวิจัยได้ศึกษาสตรีที่เคยเป็นเนื้อร้ายที่ทรวงอก มาไม่ต่ำกว่า 8,000 ราย ด้วยการสอบถามถึงอาหารการกินการใช้ชีวิต และโรคอื่นด้วย ทำให้ได้รู้ว่า ผู้ที่มีโอกาสออกกำลังมากที่สุด จะห่างโรคได้มากกว่าผู้ที่นั่งนอนอยู่เฉยๆ ถึงร้อยละ 13 แม้แต่รายที่ออกกำลังขนาดปานกลาง ยังอาจจะเลี่ยงหนีโรคได้ร้อยละ 8.

ที่มา: ไทยรัฐ 11 กันยายน 2555

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Moderate physical activity is key to reducing the risk of breast cancer, according to a new study

Housework could reduce the risk of breast cancer by 13%

By CLAIRE BATES

PUBLISHED: 10:04 GMT, 4 September 2012

t may sound counter intuitive but housework could be good for your health.

Researchers found women who spent six hours a day doing household chores, going for a brisk walk or gardening were 13 per cent less likely to develop breast cancer than their sedentary peers.

Even those who managed just two-and-a-half hours of activity reduced their cancer risk by eight per cent.

 

Researchers, funded by Cancer Research, looked at the activity levels and diet of more than 8,000 people with breast cancer  – the largest study of its kind.

Professor Tim Key, a Cancer Research UK epidemiologist based at the University of Oxford, said: ‘This large study further highlights the benefits of being active – even moderate amounts. There is also a lot of evidence that exercise reduces the risk of bowel cancer. More research is needed on other types of cancer, and to investigate the mechanisms which could explain the links.’

The government recommends we do 150 minutes a week of moderate physical activity – such as brisk walking. But only 39 per cent of men and 29 per cent of women are managing this.

Previous research has estimated that more than three per cent of breast cancers, more than five per cent of colon cancers and around four per cent of womb cancers in the UK in 2010 were linked to people doing fewer than 150 minutes of at least moderate intensity physical activity per week.

Sara Hiom, director of information at Cancer Research UK, said: ‘While maintaining a healthy bodyweight and cutting back on alcohol remain two of the best ways of reducing our risk of breast cancer, being active can clearly play a role too – but doesn’t have to cost you money or too much time.

‘You don’t need to train like an Olympic athlete but the excitement of watching team GB win so many golds might have inspired some of us to spend less time on the sofa. And, as this research confirms, exercise can include anything that leaves you slightly out of breath like doing the gardening, walking the dog or housework.

‘Small changes in your daily routine can make all the difference, like taking the stairs instead of the lift or walking some of the way to work, school or the shops and add up over the course of a week.

‘Keeping active could help prevent more than 3,000 cases of cancer in the UK every year. And it can have a positive effect on your health.’

The study, published in the International Journal of Cancer, used data collected by the European Prospective Investigation of Cancer.

SOURCE:  dailymail.co.uk

รักษามะเร็งต่อมลูกหมากด้วยลำแข้ง เดินให้ไว เบรกโรคจนหยุดเอาไว้ได้

วารสารวิชาการ “งานวิจัยโรคมะเร็ง” ของสหรัฐฯ เปิดเผยว่า นักวิจัยมหาวิทยาลัยแคลิฟอร์เนีย ซานฟรานซิสโก ได้ยุให้ผู้ป่วยด้วยโรคมะเร็งของต่อมลูกหมากที่เพิ่งเป็นต่อสู้กับโรคด้วยการเดินเร็วๆ ไม่ใช่เดินแบบธรรมดา อาทิตย์ละไม่ต่ำกว่า 3 ชม. จะชะลออัตราการเติบโตของโรคลงได้ตั้งครึ่ง ทั้งยังจะต้านโรคไม่ให้ลุกลามออกไปได้นานถึง 2 ปี

นักวิจัยได้สังเกตพบจากคนไข้ชาย ส่วนใหญ่ วัย 60 ปี 1,455 คน ที่เพิ่งได้รับการวินิจฉัยโรคว่า เป็นมะเร็งของต่อมลูกหมากคงที่ หมายความว่า ยังไม่ลุกลามออกไป พวกเขาได้ซักถามถึงการออกกำลังของแต่ละคน และชนิดใดในแต่ละสัปดาห์

ระหว่างที่ติดตามดูอาการอยู่นานเป็นเวลา 31 เดือน นักวิจัยได้บันทึกได้ว่า มีผู้ป่วยรายที่มีอาการกลับมาอีก และที่เกิดเป็นมะเร็งกระดูกจนเสียชีวิตลง รวมทั้งหมด 117 กรณี แต่กับพวกคนไข้ที่ออกกำลังด้วยการเดินเร็ว อาทิตย์ละไม่ต่ำกว่า 3 ชม. มีอยู่เพียงไม่กี่คน

หัวหน้านักวิจัยกล่าวว่า “ดูเหมือนว่า คนไข้ที่ได้เดินเร็ว อาจจะไปต้านหรือถ่วงการดำเนินของโรคไว้ได้” ประโยชน์ของมันอยู่ตรง เดินไวขึ้นเท่าไหร่ หากเดินเนิบๆ ธรรมดาดูเหมือนจะไม่ได้อะไร.

 

ที่มา: ไทยรัฐ 21 มิถุนายน 2555

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Brisk walking may help men with prostate cancer

Email this article
Date: 2011-05-24
Contact: Jason Socrates Bardi
Phone: (415) 502-NEWS (6397)
Email: jason.bardi@ucsf.edu

SAN FRANCISCO — A study of 1,455 U.S. men diagnosed with early-stage prostate cancer has found a link between brisk walking and lowered risk of prostate cancer progression, according to scientists at the University of California, San Francisco and the Harvard School of Public Health.

The scientists found that men who walked briskly — at least three miles per hour — for at least three hours per week after diagnosis were nearly 60 percent less likely to develop biochemical markers of cancer recurrence or need a second round of treatment for prostate cancer.

“The important point was the intensity of the activity — the walking had to be brisk for men to experience a benefit,” said Erin Richman, ScD, a postdoctoral fellow at UCSF who is the first author on the study, published today in the journal Cancer Research. “Our results provide men with prostate cancer something they can do to improve their prognosis.”

An earlier study, published earlier this year by UCSF’s June Chan, ScD, and collaborators at the Harvard School of Public Health, showed that physical activity after diagnosis could reduce disease-related mortality in a distinct population of men with prostate cancer. The new study complements this finding, as it was the first to focus on the effect of physical activity after diagnosis on early indications of disease progression, such as a rise in prostate-specific antigen (PSA) blood levels.

“Our work suggests that vigorous physical activity or brisk walking can have a benefit at the earlier stages of the disease,” said Chan, the Steven and Christine Burd-Safeway Distinguished Professor at UCSF and senior author of both studies.

After skin cancer, prostate cancer is the most commonly diagnosed type of cancer among men in the United States, and more than 217,000 U.S. men are diagnosed with the disease every year according to the National Cancer Institute. Last year alone 32,050 men died from the disease.

Vigorous exercise and brisk walking consistently have been shown to have significant benefits on cardiovascular health, diabetes and many other diseases. Previous studies also have shown the benefit of regular physical activity for disease outcomes in breast and colon cancer, but this is one of the first studies to demonstrate such a benefit for men with prostate cancer.

The participants in this study were selected were a subset of a larger group of 14,000 men with prostate cancer who are enrolled in a long-term, nationwide prostate cancer registry study known as the Cancer of the Prostate Strategic Urologic Research Endeavor (CaPSURE), led by Dr. Peter Carroll, MPH, who is the chair of the Urology Department at UCSF and an author of the study.

A particular strength of this study is the focus on early recurrence of prostate cancer, which occurs before men may experience painful symptoms of prostate cancer metastases, a frequent cause for men to decrease their usual physical activity. Additionally, the researchers reported that the benefit of physical activity was independent of the participants’ age at diagnosis, type of treatment and clinical features of their disease at diagnosis.

Asked whether she would recommend walking for all men who are diagnosed with prostate cancer, Dr. Chan said yes — but emphasized that the walking must be brisk.

“Our results suggest that it is important to engage in exercise that gets your heart rate up a little bit,” she advised.

The article, “Physical activity after diagnosis and risk of prostate cancer progression: data from the Cancer of the Prostate Strategic Urologic Research Endeavor” is authored by Erin L. Richman, Stacey A. Kenfield, Meir J. Stampfer, Alan Paciorek, Peter R. Carroll and June M. Chan.

This work was funded by the Department of Defense, the Prostate Cancer Foundation, Abbott Labs and through a National Institutes of Health training grant.

UCSF is a leading university dedicated to promoting health worldwide through advanced biomedical research, graduate-level education in the life sciences and health professions, and excellence in patient care. Follow UCSF on Twitter.

Data from: universityofcalifornia.edu

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24 May 2011 Last updated at 16:07 GMT

Brisk walks fight prostate cancer

By Michelle RobertsHealth reporter, BBC News

Men who have been recently diagnosed with prostate cancer can help keep their disease at bay by taking brisk walks, claim researchers.

Based on their observations, men who power walk for at least three hours a week can halve how much their cancer will grow and spread over the next couple of years.

Strolling does not have the same effect, Cancer Research journal warns.

Experts say it shows that keeping active can improve health.

But they say the findings should be interpreted with caution because the men who did more walking also tended to be younger, leaner, and non-smokers, which could also explain some of the differences seen.

Leg work

The University of California San Francisco study looked at the outcomes of 1,455 men, mostly in their 60s, who were diagnosed with “localised” prostate cancer, meaning it had not yet started to spread.

Continue reading the main story

“Start Quote

Walking is something everyone can and should do to improve their health”

Lead researcher Erin Richman

The men were asked to say how much exercise and of what type they took in the average week.

During the 31 months of follow up, the US researchers recorded 117 events, including disease recurrence, bone tumours and deaths specifically caused by prostate cancer.

And they found that men who walked briskly for at least three hours a week were far less likely to have one of these events.

The brisk walkers had a 57% rate of progression of disease than men who walked at an easy pace for less than three hours a week.

Lead researcher Erin Richman said: “It appears that men who walk briskly after their diagnosis may delay or even prevent progression of their disease.

“The benefit from walking truly depended on how quickly you walked. Walking at an easy pace did not seem to have any benefit.

“Walking is something everyone can and should do to improve their health.”

The scientists believe power walking might affect prostate cancer progression by changing blood levels of certain proteins that have been shown in the lab to encourage cancer growth.

Dr Helen Rippon, head of research management at The Prostate Cancer Charity, said: “Although this research will need to be repeated to make sure the results can be applied to all men with prostate cancer, we would certainly advise men diagnosed with prostate cancer to ensure that their lifestyle includes a good amount of physical activity – and walking is often the easiest way of achieving this.”

Liz Woolf of Cancer Research UK said: “We know there are many benefits to exercise and that it can help people to recover more quickly after cancer treatment but it’s difficult to set specific levels of exercise as everyone’s needs and abilities are different.

“Just to be safe, it is important that people with cancer check with their doctor before taking up any new form of exercise.”

 

Data from: bbc.co.uk