Best Anti-Aging Technique: Standing Up?

By dsorbello at Sept. 8, 2014, 6:22 a.m., 18188 hits

Thursday, 04 September 2014

The best anti-ageing technique could be standing up, scientists believe, after discovering that spending more time on two feet protects DNA.

A study found that too much sitting down shortens telomeres, the protective caps which sit at the end of chromosomes.

Short telomeres have been linked to premature ageing, disease and early death. So spending less time on the sofa could help people live longer by preventing their DNA from ageing

The research found that people who were frequently on their feet had longer telomeres, which were keeping the genetic code safe from wear and tear.

Intriguingly taking part in more exercise did not seem to have an impact on telomere length.
Prof Mai-Lis Hellenius, from Karolinska University Hospital in Stockholm, said : “In many countries formal exercise may be increasing, but at the same time people spend more time sitting.

”There is growing concern that not only low physical activity but probably also sitting and sedentary behaviour is an important and new health hazard of our time.

“We hypothesise that a reduction in sitting hours is of greater importance than an increase in exercise time for elderly risk individuals.”

Telomeres stop chromosomes from fraying, clumping together and “scrambling” genetic code.

Scientists liken their function to the plastic tips on the ends of shoelaces, and say that lifespan is linked to their length.

Researchers looked at 49 overweight sedentary adults in their late sixties and measured the length of the telomeres in their blood cells.

Half of them had been part of an exercise program that lasted six months, while the other half had not.
Physical activity levels were assessed using a diary and pedometer to measure the amount of footsteps taken each day.

The amount of time spent sitting down was worked out through a questionnaire.
The study, published in the British Medical Journal, revealed that although people who did more exercise tended to be healthier, the most important factor was how much time they spent sitting down.

Scientists found that the less time a person spent sitting, the longer their telomeres, and the greater their chance of living longer.

The study was published in the British Journal of Sports Medicine.

http://macedoniaonline.eu/content/view/26045/54/

— Last Edited by Greentea at 2014-09-04 07:25:56 —

Posts [ 2 ] | Last post Sept. 8, 2014, 6:22 a.m.

#1 - Sept. 6, 2014, 6:08 p.m.

Hans J. Kugler, PhD

Let's apply some advanced fitness science: The muscle factor:

Circuit training - - the choice of literally every sports team - - frequently changes from aerobic to muscle (resistance) exercises.

“The bottom line is that Circuit Training programs continue to be
Effective beyond wildest expectations in producing changes in
aerobic fitness, strength, lean body mass and very positive
changes in body composition.“
Dr. Jack Wilmore, Texas University.

“In middle-aged people a strong circuit (emphasis on muscle) exercise program reduced telomere shortening by 75%.”
Professor Christian Werner, Saarland University, Germany

“Exercise very favorably affects gene expression.”
Frank W. Booth, Journal of Physiology.

Q.: What is the strongest factor in preventing cognitive losses?
A.: Muscle exercises.

Q.: What is the strongest factor in preventing telomere shortening?
A.: Muscle - strength - exercises.

But BEFORE we start an exercise program, we first decide if we just want to lean (endurance, no muscle gain), or build muscle. To do so, we use the “1RM” guideline:
“1 RM”, an important concept: This is the maximum weight you could lift, push or pull at any specific resistance exercise station with just one repetition. This is a number you will not try to actually do, but that you will guesstimate for each exercise station that you incorporate into your exercise program.
At each station start with a low weight. Then, avoiding extreme strain, keep increasing the weight until you get a feeling of how much (maximum) weight you might be able to do with one repetition. AGAIN: DO NOT ACTUALLY WORK UP TO THE MAXIMUM THAT YOU CAN DO WITH JUST ONE REPETITION! Ascertain the most you can lift while staying on the safe side of this 1RM weight for each weight station.

Applying the “1RM”.
This is very simple and basic:
a) If you want to just maintain or lean the muscle you have (without an increase in size), do the exercises with 50% or less of 1RM, 8 to 12 repetitions each, and do them reasonably fast.
b) If you want to build muscle, you will do the weight exercises with more than 50% of 1 RM, do fewer (from 4 to 8) repetitions per set, and do them slow.
Example: Let’s say that you estimated your 1RM at a specific exercise station to be 50 pounds. If you just want to lean the muscle, with no increase in size, do the exercises with 25 lbs (or less), do 8 to 12 repetitions per set, and do them reasonably fast.
If you decided to build the muscles, do the exercises with 30 (or more) lbs, do only 4 to 8 repetitions per set, and do them slow.

All this is discussed in my e-book “LIFE-LONG HEALTH: learn how to control your genes to stay young with age,” which - thanks to a sponsor - is made available (as health education project) for a mere $ 1.99.

Access the first 22 pages for free at http://www.DrHansKugler.com OR
To purchase the book at BARNES AND NOBLE:

http://www.barnesandnoble.com/s/life-long-health-learn-how-to-?store=book&keyword=life-long+health%3A+learn+how+to+

If you don’t have a device (- like iPad, NOOK) to read an e-book, at www.BarnesandNoble.com you can download FOR FREE “Nook for PC” (for your computer). Whenever you are going somewhere - - even if it’s just to your favorite eating place - - print out a chapter, or two, and you’ll never be bored.

Much of this is discussed in some of my FORUM fitness - anti-aging - posts.

A few key references:
Kugler H. Exercise, your best ally in aging well. Journal of Longevity, 2008: 11(9). Pluoghman M, Exercise is brain food: the effects of physical activity on cognitive function. Dev Neurorehabil. 2008 Jul-Sep;11(3):236-40. Review.
Liu-Ambrose T, Donaldson MG.Exercise and cognition in older adults: is there a role for resistance training programmes? Br J Sports Med. 2009 Jan;43(1):25-7. Epub 2008 Nov 19. Review. Christian Werner1; Tobias Fürster1; Cristiana Roggia1; Jürgen Scharhag2; Michael Böhm3; Ulrich Laufs3 Beneficial Effects of Long-term Endurance Exercise on Leukocyte Telomere Biology. Circulation. 2009;120:S492. Kugler H, Ward P. Exercise, your best ally in weight control, 2008 Sep: 11(10): 16-19. Judge JO, Whipple RH, Wolfson LI. Effects of resistive and balance exercises on isokinetic strength in older persons. J Am Geriatr Soc. 1994 Sep;42(9):937-46.
Fiatarone MA, O'Neill EF, Doyle N, Clements KM, Roberts SB, Kehayias JJ, Lipsitz LA, Evans WJ. The Boston FICSIT study: the effects of resistance training and nutritional supplementation on physical frailty in the oldest old. J Am Geriatr Soc. 1993 Mar;41(3):333-7.PMID: 8440860 Fielding RA, LeBrasseur NK, Cuoco A, Bean J, Mizer K, Fiatarone Singh MA. High-velocity resistance training increases skeletal muscle peak power in older women. J Am Geriatr Soc. 2002 Apr;50(4):655-62.PMID: 11982665.

#2 - Sept. 8, 2014, 6:22 a.m.

Kelly Smith

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