GOCO Hospitality’s Post

#prevention #physical_activity Recommendations for physical activity and exercise training 🏃🏽♀️To promote ASCVD health, the WHO currently recommends  ▫️150-300 minutes of moderate-intensity aerobic exercise and  ▫️75-150 minutes of higher-intensity exercise per week 🩺In clinical practice, patients may well be advised to increase their step count, with an increase in step count of 1,000 steps from any base between 2,000 – 5,000 steps per day being associated with a risk reduction of 5-10% up to a step count of 10,000. 🏋🏽Resistance training should be performed 2-3 times per week with a total duration of approximately 30-60 min/week (but not >130-150 min/week), with no clear evidence on ASCVD outcomes regarding intensity of resistance training ❕   ▫️In general, an intensity of 40-60% (power/explosive training) or progress to 70 – 85% of 1 repetition maximum with 8 -12 repetitions to volitional fatigue with 8-10 major muscle groups in 1-3 sets is recommended. 🧘🏽♀️Stretching is usually recommended to maintain or improve flexibility of ligaments and tendons as part of a broader exercise regimen for promoting cardiovascular health without a direct link to ASCVD risk reduction ❕ ◽️All recommendations should be modified based on an individual's age, gender, pre-existing risk factors and CVD status and general level of fitness. Lifestyle factors as determinants of atherosclerotic cardiovascular health (https://lnkd.in/eWkkUKUd), Atherosclerosis, 05.2024

Have you ever wondered how your 24h day should be distributed between sitting, sleeping, standing, and physical activity in order to promote cardiometabolic health? A study recently published in Diabetologia, has addressed this exact question. The study led by Christian Brakenridge from Swinburne University of Technology and Professor David Dunstan from Baker Heart and Diabetes Institute outlines the "Goldilocks" periods for each activity aimed at promoting optimal cardiometabolic health and glycaemic control. The proposed ideal daily balance based on the mean (range) considering all outcomes, are as follows: 6 hours of sitting 5 hours and 10 minutes of standing 8 hours and 20 minutes of sleeping 2 hours and 10 minutes of light-intensity physical activity 2 hours and 10 minutes of moderate-to-vigorous intensity physical activity https://lnkd.in/gFMQ_-SF Amira Kassis, Emma Jacquier PhD, MSc, Neat Science®, The Mary MacKillop Institute for Health Research (MMIHR)

2 hours and 10 minutes of daily moderate-to-vigorous intensity physical activity is much more than what is currently recommended in activity guidelines … do we need to revisit these? 🤔 #physicalactivity #health

Recent research is exploring whether hyperbaric oxygen therapy (HBOT), a treatment that increases oxygen delivery to tissues, could improve physical fitness in older adults. A new study involving 63 participants, aged 70 on average, found that those who received 60 HBOT sessions over 12 weeks showed significant improvements in key fitness markers such as VO2max—an important measure of aerobic health—and myocardial blood flow, which relates to heart health. The study suggests HBOT may stimulate beneficial changes in blood vessels and enhance mitochondrial function, potentially improving cardiorespiratory fitness. However, it is important to note the study's limitations, such as the possibility of placebo effects and the lack of a comparison to regular exercise. While HBOT might be useful for those unable to exercise regularly, further research is needed to fully understand its role in healthy ageing. #Longevity #HyperbaricOxygen #HealthyAgeing #CardioFitness #MedicalResearch #VO2max #HealthTech To the article: https://lnkd.in/eg8EEN46

NEW FROM InsideTracker: InsideTracker data has shown that higher VO2max is positively correlated with at least 32/49 biomarkers that the platform measures, including hsCRP, triglycerides, glucose, and APOB. Those who have optimized VO2max are also more likely to have a lower biological age, and likely better cardiovascular health and risk of heart health related challenges. We've added VO2max due to the relevancy to not just athletic performance, but healthspan and longevity! https://lnkd.in/g-WQtHkE

Recent research on long COVID patients has uncovered that exercise exacerbates their symptoms, a condition called post-exertional malaise. Dutch scientists found that these patients' muscle tissues, especially their mitochondria, are not functioning correctly, leading to severe fatigue after physical activity. The study also revealed increased muscle damage, abnormal immune responses, and the presence of microclots in the muscles. These findings challenge the traditional view of using exercise as a treatment, emphasizing the need for more gentle and tailored rehabilitation approaches for long COVID patients. Read more here: https://bit.ly/3SAaGWz Book in with me for help with long COVID symptoms: https://bit.ly/49c2rXG #covid #longcovid #longcovidrecovery #health #exercise

Recent research is exploring whether hyperbaric oxygen therapy (HBOT), a treatment that increases oxygen delivery to tissues, could improve physical fitness in older adults. A new study involving 63 participants, aged 70 on average, found that those who received 60 HBOT sessions over 12 weeks showed significant improvements in key fitness markers such as VO2max—an important measure of aerobic health—and myocardial blood flow, which relates to heart health. The study suggests HBOT may stimulate beneficial changes in blood vessels and enhance mitochondrial function, potentially improving cardiorespiratory fitness. However, it is important to note the study's limitations, such as the possibility of placebo effects and the lack of a comparison to regular exercise. While HBOT might be useful for those unable to exercise regularly, further research is needed to fully understand its role in healthy ageing. #Longevity #HyperbaricOxygen #HealthyAgeing #CardioFitness #MedicalResearch #VO2max #HealthTech To the article: https://lnkd.in/eg8EEN46

To highlight the importance of exercise for our bone health for World Osteoporosis Day, I wrote a short article explaining some of the benefits - link below. Let me know what you think!

Today I wanted to come on here and discuss with you all a method for measuring VO2 max for those with a higher BMI or with limitations using the “Rockport Walk Test”. This test, developed by ACSM implemented by NASM, is a safe and effective way to estimate VO2 max without the need for intense exercise. Here's the protocol: 1. Find a flat 1-mile course (outside preferred but treadmill is fine) 2. Warm up for 5 minutes 3. Walk 1 mile as quickly as possible without jogging 4. Record your time and immediate post-exercise heart rate The formula for VO2 max estimation is: VO2 max = 132.853 - (0.0769 x Weight) - (0.3877 x Age) + (6.315 x Gender) - (3.2649 x Time) - (0.1565 x Heart Rate) Where: • Weight is in pounds • Age is in years • Gender: 1 for males, 0 for females • Time is in minutes • Heart Rate is beats per minute VO2 max, measured in ml/kg/min, represents the maximum rate of oxygen consumption during incremental exercise. It's a key indicator of cardiorespiratory fitness and overall health. A lot of you talk about longevity, well now it’s time to walk the walk (pun intended) Higher VO2 max correlates with reduced risk of cardiovascular disease, type 2 diabetes, and all-cause mortality. Research shows that for every 3.5 ml/kg/min increase in VO2 max, there's a 13% reduction in all-cause mortality and a 15% reduction in cardiovascular events. Regular assessment of VO2 max can help track fitness progress and guide exercise prescription. It's particularly useful for those beginning a fitness journey or managing chronic conditions. I want to remind you all that while this test provides a good estimate, it's not as precise as laboratory testing. This is what’s known as a submaximal test, similar to the 3 minute step test. Factors like humidity, temperature, and walking technique can influence results. For the most accurate assessment, consider repeating the test multiple times and averaging the results. After completing it once you should report your results to your coach- Christos or myself. If you are willing to do it once I suggest doing it monthly to measure progress.

Yesterday marked World Osteoporosis Day, and this month, we're shining a spotlight on bone health. Exercise is a key factor in both preventing and managing osteoporosis, as it helps increase bone density, enhance balance, and reduce the risk of falls and fractures. However, not all exercises are equally effective for supporting bone health.   Read our latest blog to learn more about the vital role of exercise in maintaining strong bones, preventing osteoporosis, and why this often ‘silent’ condition deserves your attention. https://lnkd.in/gbEy6WYX