I came to Borneo to let the ground fight back.

This morning, outside Kota Kinabalu, Malaysia, my boots slipped on a tangle of wet roots.

The air smelled of earth and rain.

A quiet hum of life surrounded me.

In that awkward, humbling stumble, I felt something rare:

My body woke up.

The Comfort Trap That’s Making Us Weak

In Seattle, I walk sidewalks and treadmills — smooth, safe, and sterile.

For most of human history, humans moved across shifting ground.

Forests. Fields. Hills.

Every step required micro-adjustments.

Your feet, ankles, and hips worked together without your conscious effort.

But today?

Flat concrete. Cushioned shoes. Escalators and elevators.

The result?

• Weak stabilizer muscles in the feet and ankles
• Poor balance and slower reaction times
• A brain that tunes out during your most basic movement

Comfort stole our strength.

What Science Says About Uneven Ground

Clinical studies confirm what my jungle stumble reminded me:

Walking on uneven terrain:

✔️ Activates foot and ankle stabilizers
✔️ Improves proprioception (your body’s sense of position in space)
✔️ Sharpens reaction time
✔️ Reduces fall risk in older adults
✔️ Boosts mood and cognitive performance

A 2021 study found that older adults walking on rough paths improved their gait stability by 22%.

A separate trial revealed that rugged walking improved working memory and decision-making speed.

In other words: Your steps train your brain.

→ Your feet aren’t the only part of your body that’s asleep. Want to wake up your mind, too?

Join the 100,000 readers who have enjoyed → 10 Tiny Habits That Make You Healthier, Calmer, and Harder to Kill

Orangutans, Cobras — and the Gift of Paying Attention

I paused beneath the jungle canopy.

An orangutan swung overhead, effortless in its grace.

It stared at me as if to say, “You humans forgot how to move.”

A rustle in the underbrush.

Was it a cobra? A monkey?

Or just the wind reminding me to stay alert?

Either way, I wasn’t scrolling my phone.

You can’t walk distracted when the jungle might bite back.

Uneven ground forces presence.

And in a world addicted to autopilot, presence is a rare medicine.

Rough Terrain Rewires Your Brain for Survival

I used to think walking was the ultimate autopilot activity.

But neuroscience says otherwise.

Rough terrain lights up your prefrontal cortex — the part of your brain that handles attention and planning.

Your cerebellum and sensory nerves work overtime to keep you upright.

This sparks:

• Lower cortisol (stress hormone)
• Improved heart rate variability (a marker of resilience)
• Faster reflexes when life throws you off-balance

One landmark study found these brain benefits last long after the walk ends.

So the next time your foot meets uneven ground, know this:

Your brain is rebuilding itself, one step at a time.

Flat Surfaces Make Life Easy — and Make You Fragile

Modern life has flattened our world.

We walk in shoes that numb the sensation.

On surfaces designed to eliminate surprise.

And then we wonder why our balance fades with age.

Falls are the leading cause of injury-related death in people over 65.

However, the danger begins decades earlier, when our feet stop adapting and our brains stop noticing.

How I Brought This Home

Back in Seattle, I made some simple shifts:

✔️ I walked forest trails instead of smooth streets.
✔️ Hiked on pebble beaches where every step shifted.
✔️ Walked barefoot on grass during morning routines.
✔️ Kept a wobble board under my standing desk.
✔️ Balanced on sidewalk curbs instead of staying in the middle of the path.

Small, daily friction makes your body strong again.

And one more thing — stay safe.

Choose trails appropriate for your skill level, watch your footing, and skip barefoot walking where sharp rocks or hidden hazards could cause injury.

How to Start (No Jungle Required)

Here’s how I coach patients and friends to rebuild strength and balance:

✔️ Choose uneven surfaces: dirt trails, grassy parks, rocky beaches, or mulch paths.
✔️ Go barefoot (when safe): start on grass, packed earth, or soft sand.
✔️ Slow your pace: give your body time to adapt.
✔️ Add balance drills: balance on logs, low curbs, or balance cushions indoors.

You don’t need to overhaul your life.

But you do need to stop walking only on flat, predictable ground.

Adaptation is the Goal — Not Perfection

The real danger isn’t falling.

It’s losing your ability to adapt.

On uneven ground, your body learns to adjust.

Your brain stays alert.

Your nervous system sharpens.

It’s not about avoiding every stumble.

It’s about responding better when you do.

What Happens If You Ignore This?

If you wait until your balance is depleted, regaining it becomes harder.

The loss happens slowly:

• Your stabilizer muscles atrophy.
• Your reaction time slows.
• Your confidence erodes.

But rebuilding is simple.

Step off the pavement.

Find a trail.

Let the ground challenge you again.

Of course, be safe and don’t take unnecessary risks.

Final Thoughts: What the Jungle Taught My Feet

By the end of my hike, my legs were burning, and my boots were caked with mud.

But my mind felt clearer than it had in months.

Maybe this is what we’re wired for:

Not flat streets. Not endless comfort.

But uneven steps that challenge and strengthen us.

Modern life has made our paths smooth.

But with a little intention, we can rebuild what we lost — balance, strength, awareness.

And maybe, in the process, discover something deeper than comfort:

Vitality.

→ Ready to take the first step toward a stronger, sharper you?

Follow me on Medium for science-based habits to help you thrive in a chaotic world.

One more thing — My best-selling ebook: Extending Life and Healthspan

The post The Surprising Health Benefits of Walking on Uneven Ground — And Why You Should Start Today appeared first on Medika Life.

Physical activity enhances the quality of sleep, strengthens the brain, and reduces the risk of developing certain types of cancer and heart disease. Your weekly “exercise” is the sum of all your physical activity, regardless of how long it lasts, and any movement is good for your health.

According to a study published in the open access journal BMJ Open, older persons who regularly clean up after themselves have superior memory, attention span, and leg strength. This, in turn, makes them less likely to fall.

The researchers in this study aimed to investigate whether performing home tasks among the elderly population of a developed nation would promote healthy aging and enhance cognitive and physical abilities, as this type of activity requires movement and is a measure of a person’s potential to live independently.

Cooking, dusting, making the bed, ironing, hanging laundry, and washing up were all examples of light chores. Tasks such as painting and decorating, as well as heavier chores like changing the bed, vacuuming, and washing the floor, were included.

Included in the sample were 489 adults (ranging in age from 21 to 90) who were selected at random and had no cognitive impairments and fewer than five underlying medical conditions. Everyone was able to take care of their own daily needs and live independently in a residential community.

Additionally, certain cognitive domains were linked to the level of housework intensity. Light housework was linked to 8% better short-term memory and 14% better long-term memory, whereas heavy housework was linked to a 14% higher attention score.

Almost two-thirds (61%, 152 younger, and 66%, 159 older) only used housework to reach the prescribed physical activity quota objective. Additionally, certain cognitive domains were linked to the level of housework intensity. After adjusting for other types of regular physical activity, the results showed a link between housework and improved physical and mental capacities. but only in the elderly population.

Researchers in Europe used a sizable database of health data of middle-aged British civil officials to conduct new investigations. The employees, initially between the ages of 35 and 55, were monitored for about ten years while completing numerous health surveys.

One of the things mentioned in the questions was doing household chores. Every task was categorized as “mild,” such as cooking or doing the dishes, to “moderate” (weeding and brisk walking). They discovered that any form of physical activity was linked to a longer lifespan.

What Is the Recommended Amount of Exercise?

Experts and our physicians have been telling us for years that we need to exercise, and now that we know housework can be exercise, you should feel a bit less stressed. Of course, housework may not be your total answer, but it contributes to your weekly exercise. The question remains: how much exercise should you be getting and whether you should do intense things or be a bit more casual about them.

Intensity has benefits for some, especially regarding the activity, but you should keep in mind that any exercise is good exercise. As long as you’re not spending the entire day sitting in a chair, watching television, playing a board game, or doing something else, you can count your exercise credits. Guidelines are available online for those of us who need a bit more help establishing the correct amount for ourselves.

Keep something else in mind, too. When you perceive an activity as more than a task or obligation, it can significantly impact your motivation. When we think of exercise in terms of housework, that’s one thing that you are required to do. But, if you think of housework and exercise together as something that is good for your mental health, cognition, and longevity, it becomes money in the bank for you.

Always remind yourself that you are doing this for yourself, even if required. The benefits are threefold: required work, exercise, and longevity. When did you ever think of housework as providing additional years of life for you? And it’s not only exercise or longevity because we can toss something else in there—fighting anxiety and depression and helping raise our mood level.

Housework has probably always been something you cringed at having to do, but there’s a new light shining on it, and you should allow it to shine brightly.

The post When Is Exercise Not Exercise, and Is That Good Enough? appeared first on Medika Life.

I stepped outside, tea still warming my throat, and began walking past the hedge that always rustles without wind, past the tree that leans like it’s listening.

I do this twice a day, sometimes more.

Not because I’m chasing steps or closing rings, but because walking calms the static inside me.

It’s a quiet ritual stitched into my hours.

And lately, I’ve learned it may be doing more than soothing my mind — it might be rewriting the rhythm of my heart.

Heart Arrhythmias

Your heart beats in a steady, coordinated rhythm — about 60–100 times per minute at rest — thanks to an internal electrical system that keeps everything in sync.

What is the heart’s natural pacemaker?

www.medicalnewstoday.com

In an arrhythmia, the electrical system misfires, and the heart can:

• Beat too quickly (tachycardia)
• Beat too slowly (bradycardia)
• Beat irregularly (like a flutter or with pauses)

Common types

Here are the most common types of arrhythmia:

• Atrial fibrillation (AFib) is the most common type, where the upper heart chambers (atria) quiver instead of beating properly.
• Ventricular tachycardia is a dangerously fast rhythm from the lower chambers.
• Premature beats are usually harmless and feel like a skipped beat or a flutter.
• Heart block is a condition in which electrical signals are delayed or blocked.

Why It Matters

Some arrhythmias are harmless and cause no symptoms.

Others can lead to stroke, heart failure, or sudden cardiac arrest.

Symptoms may include:

• Palpitations (fluttering or pounding)
• Dizziness or fainting
• Shortness of breath
• Chest discomfort

Fortunately, a healthy lifestyle can reduce our risk, including a heart-healthy diet, physical activity, maintaining a healthy weight, not smoking, and managing stress.

A New Study

A new study led by researchers at the University of Glasgow (United Kingdom) reports this:

Walking briskly (more than 4 miles per hour) can reduce the risk of heart rhythm abnormalities or atrial fibrillation by as much as 43%.

The study, published in Heart, suggests that brisk walking could be a safe and effective way to reduce heart rhythm abnormalities, particularly in those at higher risk of developing them.

Study Details

Researchers analyzed data from the UK Biobank, focusing on 420,925 adults with an average age of 56 years.

Among them, 80,773 participants wore accelerometers (such as smartwatches) to track their walking time and speed.

Walking pace was self-reported and grouped into three categories:

• Slow: Less than three mph
• Average: 3 to 4 mph
• Brisk: Over four mph

Of the participants, 7% identified as slow walkers, 53% as average, and 41% as brisk walkers.

Results in Detail

Over a median follow-up of 13.7 years, 9 percent developed some form of cardiac arrhythmia, including atrial fibrillation, bradyarrhythmias (abnormally slow or irregular heartbeats), and ventricular arrhythmias.

After adjusting for factors like age, sex, alcohol intake, ethnicity, existing health conditions, and socioeconomic status, the results were striking:

• Average pace. Compared to slow walkers, those who walked at an average pace had a 35% lower risk of developing arrhythmias.
• Brisk walking. Brisk walkers had an even greater benefit, with a 43% lower risk.

My Take

This study is the largest to show that physical activity can lower the risk of arrhythmias, including atrial fibrillation.

The article also highlights this:

Exercise quality — not just quantity — matters. The faster the pace, the greater the benefit.

Of course, the study does not prove a causal relationship exists between brisk walking and reduced AFib risk.

Nevertheless, these findings provide stronger evidence to guide my conversations with patients, encouraging them to exercise regularly and with enough intensity to protect their hearts.

The post This 5-Minute Habit Could Help Prevent a Dangerous Heart Condition. appeared first on Medika Life.

Who wants to live forever if you are not in great shape, physically and intellectually?

But today, I’ll share how you can unlock improvements in both longevity and healthspan.

How do different exercise types relate to longevity?

A new study provides some answers.

Philosophers on Exercise

Before we turn to the provocative new study, let’s look at what some historical thinkers had to say about physical activity.

While uttered centuries ago, the words still ring true.

First, the father of modern medicine, Hippocrates:

“Without exercise, a good diet alone is not sufficient, and eventually medical treatment will be needed.”

Hippocrates presages a future of sedentary living, with a deficit of body movement owing to the advances of modern technology.

Here is Epictetus speaking on philosophy:

“Don’t explain your philosophy. Embody it.”

Blunt, but captures a lot, doesn’t it?

Rather than simply making plans for a new exercise or diet plan on New Year’s, act.

Analyzing Over Half A Million People

A new study published in JAMA Internal Medicine investigated the impact of various exercise types on mortality risk.

Dr. del Pozo Cruz’s research team analyzed data from over 500,000 tracked participants, who were followed for an average of 10 years.

The study focused on three main categories of exercise:

• Moderate aerobic activity: Activities like walking and cycling at a relaxed pace.
• Vigorous aerobic activity: Higher intensity activities such as running.
• Muscle-strengthening activity: Activities like weightlifting that focus on building muscle mass.

Study Findings

The study revealed this:

A balanced exercise regimen that included moderate and vigorous aerobic activity and strength training resulted in the greatest reduction in early mortality risk.

Here’s a closer look at the optimal exercise combinations:

• For overall mortality risk reduction: Aim for 75 minutes of moderate aerobic exercise (like brisk walking), over 150 minutes of vigorous aerobic exercise (like running), and at least two strength training sessions each week.
• To reduce cardiovascular disease-related death. Aim for at least 150 to 225 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, and at least two weekly strength training sessions.

I exemplify the combination approach, using walking as my base exercise and folding in treadmill running and strength training (the latter for six days weekly).

How Little Is Enough?

Let’s face it: most of us are not committed to the rigorous approach described above.

What is the least amount of exercise you can do to fight off the greatest health threats?

The answer might surprise you.

Dr. del Pozo Cruz and colleagues provide some observations in a 2022 study in the European Heart Journal:

Engaging in vigorous exercise for only two minutes a day could help slash the risk of death related to cancer or cardiovascular events.

It’s a small commitment with potentially huge benefits.

It Doesn’t Take Much Exercise to Improve Health

I am impressed with this statistic: Subjects who never did vigorous exercise had a four percent death risk within five years.

Doing less than 10 minutes of weekly vigorous activity cut this risk in half.

Moreover, doing 60 minutes of exercise dropped the risk by half again (to one percent).

Just don’t be sedentary.

Do you have a balanced approach of moderate and vigorous exercise (plus strength training)?

The post Want to Live Forever? Science Says Do These Exercises appeared first on Medika Life.

Lifestyle changes are the goal of population-wide interventions. For example, exercise affects blood pressure and has many other health benefits. But for these solutions to work, people must commit to them for a long time, and not following through is still a big problem. Because most patients will not stick to this lifestyle change, it is important to consider how much exercise interventions cost and how much time they take. Isometrics can provide the answer patients and healthcare providers have been seeking. A large analysis of 270 clinical trials found that isometric movement training is the best way to lower systolic and diastolic blood pressure.

Isometric training aims to tighten or contract a muscle or group of muscles. The muscles being worked on do not get longer or shorter, and the joints involved do not move. You stay in one place during the exercise, and your body weight helps keep you strong and stabilize your core and joints.

Isometric exercise can help people with pain or injuries get stronger and more stable. It does not involve the full range of motion or movement and only works on certain muscles.

The key to isometrics is that they can be done without equipment and throughout the day if you wish. If you’re sitting in an office or working to prepare meals in your home, you can still exercise while doing anything else. It’s an all-inclusive exercise program you can do whenever you have a few minutes or while doing something else. Always discuss this with your healthcare professional before starting any exercise regimen. Here are a few to try:

Press Your Hands Together
With your elbows bent, clasp your hands together or press your palms together in front of your chest. Use the same amount of force in both arms. Hold down each button for 10 seconds, then let go. Do this five or six times. These moves will make your biceps, chest, and triceps stronger. You could do them while reading texts. So, it’s perfect for students, researchers, or writers.

A-Hold
Keep your back straight and your shoulders back. Take deep breaths and tighten your abs like you are getting ready to punch someone. Hold for five seconds. Then, let out a breath and “crunch” your abs as if doing a sit-up. Take a few deep breaths, then exhale all the way. Since this is a quiet exercise, no one will know you are working out your abs hard while taking notes. It can be especially helpful during dull meetings.

Glute Squeeze
Sometimes, sitting in a chair all day can hurt your back. Having strong glutes can help. As an easy isometric exercise, squeeze your glutes and hold the contraction for 10 seconds. Then, relax.

Press on the Wall
Put your hands against a wall about three feet away and space them out shoulder-width apart to move your shoulders and work your core. For 10 seconds, press hard against the wall and then let go. You can also lower your body toward the wall and press back up to turn this into a push-up.

Isometrics may be something to consider for your daily routine. As we already know from research, they can reduce BP, but exercise also has mental health benefits and maintains mobility, which then maintains independence and strength. Some studies have shown that it can reduce depression and anxiety and is a very effective means of combating stress, whether on the job or in life. It may even work where pills fail.

The post Whatever Happened to Isometrics as a Promising Muscle-Management Method? appeared first on Medika Life.

In terms of disability-adjusted life years, both cardiovascular disease (CVD) and cancer rank highest in the world’s disease burden. There is continuous discussion regarding the relative contributions of different risk and protective factors to the incidence and mortality from these conditions. In 2019, CVD was responsible for 17.9 million annual deaths, while cancer caused 9.6 million deaths in 2017.

The statistics are withering in terms of their magnitude, and we have to wonder what we might do to turn them around, even a bit; the way to do it may be within everyone’s reach. And one thing we CAN do is get off the couch or easy chair and begin working those beautiful muscles of ours.

The main motivations behind the use of many new technologies have been to increase worker productivity and decrease physical hardships and disabilities associated with jobs that require extended heavy lifting; however, the human body has evolved in such a way that the majority of its systems—such as the skeletal, muscular, metabolic, and cardiovascular systems—do not develop and function optimally without stimulation from regular physical activity.

Sadly, the unfavorable byproduct of a loss of historical physical activity levels in our modern culture is an increased risk of chronic disease. Today, machinery and other technology have replaced much of the physical activity that chose optimal gene expression for energy metabolism. Skeletal muscle insulin resistance is a major effect of inactivity, and it can lead to the development of metabolic syndrome, cardiovascular disease, and type 2 diabetes.

When compared to not exercising at all, even one hour and a quarter of moderate exercise each week—half the recommended amount—reduces the risk of cancer, heart disease, and early mortality. The results of one study provide important evidence for inactive individuals by demonstrating that modest amounts of activity provide substantial benefits for delaying mortality while also assuring very active individuals that there is no exercise-associated increase in mortality risk—with caveats regarding existing illness. The findings are informative for people at both ends of the physical activity spectrum.

Without a doubt, exercise of any type should be incorporated into everyone’s lifestyle, and it can be of high intensity, if a PCP agrees, or subtle changes that are not strenuous or intense. All results from studies over the past half-century point to exercise protecting us from a variety of illnesses and potentially prolonging our lives.

The post Exercise Could Be the New Wonder “Drug” for Health and Longevity appeared first on Medika Life.

A groundbreaking new study from Finland reveals a surprising twist on the relationship between exercise and longevity. Today, we move beyond the treadmill.

As I sit here typing away at my desk, staring out the window at the grey Northwest skies and mountains, I can’t help but feel a tinge of envy for those living in Finland.

Breathtaking natural beauty surrounds them, and they have unlocked the secret to living a longer, healthier life.

Today’s Goals

In this essay, we’ll explore the surprising findings of a groundbreaking study from Finland that challenges our traditional notions of exercise and longevity.

From sauna culture to social connections, we’ll uncover the unique lifestyle habits that may hold the key to a longer, healthier life.

A new University of Jyväskylä study challenges the notion that achieving longevity is mostly about exercise, revealing a surprising twist on the relationship between exercise and life length.

In this essay, we’ll explore the Finnish perspective on longevity, where lifestyle habits may overshadow the treadmill, and offer insights into how you can adopt these practices for a healthier and longer life.

The Finnish Paradox

Renowned for its picturesque landscapes and vibrant culture, Finland is now emerging as a beacon of longevity with a twist.

A new study from Finland’s University of Jyväskylä suggests that while physical activity is undeniably important, other lifestyle habits may greatly impact our lifespan.

Imagine a scenario where a stroll through the pristine Finnish forests or a leisurely sauna session could be as significant, if not more, than an intense workout at the gym.

Unveiling the Lifestyle Secrets

So, what are these Finnish lifestyle secrets that have caught the attention of longevity researchers?

It turns out it’s a combination of factors deeply rooted in the Finnish way of life.

The Finns have unlocked a formula for a longer, healthier life, from their unique approach to physical activity to their emphasis on social connections and stress management.

Exercise in Moderation

Contrary to the no-pain-no-gain mentality often associated with exercise, the Finns advocate for a balanced and moderate approach.

Rather than pushing themselves to extremes in the gym, they integrate physical activity seamlessly into their daily routines.

Whether it’s a brisk walk in the forest, cycling to work, or engaging in traditional activities like skiing, the emphasis is on consistent, enjoyable movement.

Sauna Culture: More than Just a Steamy Tradition

One surprising aspect of the Finnish lifestyle linked to longevity is their sauna culture.

Saunas are deeply ingrained in Finnish society and extend beyond being a simple luxury.

Regular sauna use has various benefits, from improved cardiovascular health to stress reduction.

The Finns have turned a cultural tradition into a health-boosting ritual, providing relaxation and potential longevity perks.

Nature’s Role in Longevity

Finland’s pristine natural environment plays a significant role in the longevity equation.

Access to clean air, serene landscapes, and the opportunity to connect with nature positively impact mental well-being, reducing stress levels and contributing to overall health.

Whether hiking in the summer or cross-country skiing in the winter, the Finns have mastered the art of integrating outdoor activities into their lives.

Social Connections: The Finnish Network of Longevity

While many societies are moving towards digital connections, the Finns strongly emphasize face-to-face interactions.

Social connections, whether through communal activities, family gatherings, or simply spending time with friends, are crucial for a fulfilling life.

Maintaining robust social ties can significantly impact mental and physical health, potentially contributing to a longer life.

Diet: A Nordic Approach to Longevity

The Finnish diet, rooted in Nordic traditions, also plays a role in their longevity story.

Focusing on whole foods, such as berries, fish, whole grains, and vegetables, provides a nutrient-rich foundation supporting overall health.

The renowned Nordic diet, akin to the Mediterranean diet, has been associated with a reduced risk of chronic diseases and may contribute to increased longevity.

Stress Management: Finding Harmony in Everyday Life

In a world often characterized by hustle and bustle, the Finns have mastered the art of stress management.

Whether it’s the calming effects of nature, regular sauna sessions, or the cultural appreciation for downtime, the Finnish lifestyle promotes a sense of balance.

When left unchecked, stress can contribute to various health issues, and the Finnish approach to finding harmony in everyday life may hold the key to their remarkable longevity.

New Study Insights

A new study from the University of Jyväskylä in Finland, currently under review by other experts, discovered something interesting.

While exercise is essential for a longer life, the study suggests that adopting other healthy habits might have an even more significant effect.

In simpler terms, it’s not just about hitting the gym.

What you eat, how you manage stress, whether you smoke, and how well you sleep all play crucial roles in your overall health and longevity.

New Study Details

Researchers analyzed data from over 11,000 sets of adult twins in Finland. The goal? To better understand the impact of physical activity on lifespan.

Subjects responded to questions about their physical activity in 1975, 1981, and 1990. The investigators then grouped them into four categories:

• Inactive
• Somewhat active
• Active
• Very active

The study authors tracked the subjects’ health and mortality for 45 years, stopping in 2020.

New Study Results

The results are quite interesting:

Nearly 40 percent of those in the inactive group had died by the end of the study. Those in the active groups had a lower risk of death — 15 to 23 percent lower — than the inactive group.

In summary, being more physically active was linked to a lower risk of dying from various causes.

Other Lifestyle Factors and Mortality

The researchers looked at more than just exercise — they considered weight, health, drinking, and smoking habits.

When they took these other factors into account, they found that the chance of people who don’t move much dying dropped to a maximum of seven percent.

While I exercise to gain health benefits, I do not expect it to counteract unhealthy behaviors.

Doing physical activity does not offset unhealthful habits (such as smoking, drug use, or drinking to excess) or a poor diet. Moreover, your exercise will not fully compensate for high cholesterol, high blood pressure, or diabetes.

Finally, the study discovered that people who sat around or worked out a ton seemed to age faster than moderately active people. Not a surprise to me.

Optimizing Health Means More Than Exercising

The study suggests that it’s not just about exercising; it’s also about having other healthy habits.

So, being active might show that someone has a healthy lifestyle, which can help them live longer.

Next, the investigators want to see if the same is true for specific causes of death, like heart problems.

They’re also curious about why superactive people in the study seemed to age faster biologically.

Final Thoughts

In conclusion, the University of Jyväskylä’s study unveils a unique perspective on longevity, challenging the conventional belief that intense workouts are the primary key to a longer life.

Finland’s surprising twist on longevity, emphasizing moderate exercise, sauna rituals, nature immersion, social connections, a wholesome diet, and stress management, presents a holistic approach beyond the treadmill.

Reflecting on these Finnish lifestyle secrets, continuing my well-rounded and sustainable approach to health may be my best path to a longer, healthier life.

While the study focused on a specific population, the results are likely universal.

So, perhaps it’s time to take a cue from the Finns, lace up our sneakers for the gym and a stroll in nature, and embrace a lifestyle that encompasses the best of both worlds — movement and mindful living.

The post Beyond the Treadmill: Finland’s Surprise Twist on Longevity Unveiled appeared first on Medika Life.

I ask each of my patients to get some physical activity. Regular exercise is a fantastic way to keep your body in shape.

But did you know that physical activity is a powerful ally in the fight against various types of cancer?

In this essay, I will explore how exercise is crucial in maintaining a healthy weight, bolstering the immune system, and regulating hormones, key factors in preventing cancer.

We’ll delve into the science behind how exercise can lower your cancer risk.

I will highlight the latest research findings and expert insights to help you understand the compelling connection between staying active and cancer-free. I want to inspire you to get moving.

Exercise Reduces Cancer Risk

I exercise at least five days a week. My goal? I hope to reduce my risks of dementia, heart attack, stroke, diabetes, obesity, cancer, depression, and more. I hope to promote creativity, too.

Exercise can have a protective effect against cancer development. An umbrella review of the clinical literature discovered this:

Individuals who engaged in regular moderate to vigorous physical activity had a significantly lower risk of developing several cancer types, including breast, colon, and lung.

Physical activity appeared to be associated with a lower risk of seven cancer sites, including the following:

• Colon
• Breast
• Endometrial (uterus)
• Lung
• Esophagus
• Pancreas
• Meningioma

Colon (a protective association with recreational physical activity) and breast cancer (a protective association with overall physical activity) were supported by strong and highly suggestive evidence, respectively.

How Exercise Drops Cancer Risk: A New Study

A new study provides insights into how exercise drops cancer risk.

This small study enrolled only 21 individuals. The research builds on vast evidence associating regular exercise with lower cancer risk (especially colorectal cancer).

I want to present this study largely because the researchers went a step further; they investigated how exercise might lower cancer risk.

Lynch Syndrome

The 21 study subjects had a condition known as Lynch syndrome.

Lynch syndrome increases the risk of many cancer types. Parents can pass the gene for the condition to their children.

Families with Lynch syndrome have more cases of cancer than expected. The risk increases for colon, endometrial (uterus), and other cancer types. Lynch syndrome-associated cancers tend to happen at an earlier age.

Clinicians formerly referred to Lynch syndrome as hereditary nonpolyposis colorectal cancer (HNPCC). HNPCC describes families with a strong history of colon cancer.

“Lynch syndrome” is used when a cancer-causing gene runs in the family.

Study Details

MD Anderson Cancer Center (USA) researchers enrolled 21 volunteers for their small study. All of the participants had Lynch syndrome.

The scientists divided the subjects into two groups:

• #1: A 12-month exercise program group
• #2: A control group

The scientists checked the subjects’ cardio and respiratory fitness and tracked immune cells — natural killer cells and CD8+ T cells — in colon and blood tissues.

These immune cells are central to an attack on foreign entities, including cancer cells.

Study Results — How Exercise Drops Cancer Risk

Here are the study results:

The natural killer and CD8+ cells — charged with attacking cancer cells — appeared more active for those exercising.

Moreover, the exercisers had a drop in inflammatory marker prostaglandin E2 (PGE2). The drop was closely linked with the increase in immune cells. Both changes suggest a more strong immune response.

The researchers believe the changes reflect an “immune surveillance” system boost that should enhance the hunting down (and elimination) of cells that would otherwise become cancerous.

Summary — How Exercise Drops Cancer Risk

Physical activity reduces the risk of several cancer types.

The admittedly very small study is the first to show a link between exercise and changes in immune biomarkers. It is one thing to know the epidemiology and another to understand better how physical activity reduces cancer risk.

The study findings apply to those with Lynch syndrome, but I suspect we will discover similar immune changes in people without the syndrome.

The reasons behind this cancer-fighting power of exercise lie in its ability to help:

• Maintain a healthy body weight
• Control inflammation
• Improve insulin sensitivity
• Regulate hormones like estrogen.

All of these can influence cancer development. Do you exercise? If yes, what motivates you?

Final Thoughts

The American Cancer Society (ACS) notes that over 15 percent of all cancer deaths (aside from tobacco-related cancers) in the United States are related to lifestyle factors.

These factors include physical inactivity, excess body weight, alcohol use, and poor nutrition.

The ACS recommends weekly 150 to 300 minutes of moderate-intensity exercise to reduce cancer risk. Subjects in the study had a significant immune response with 135 minutes of high-intensity exercise per week.

Remember: Any physical activity may reduce your cancer risk. Do you lack time? Walking daily for 30 minutes is a relatively easy approach for many individuals. Just move!

Others may benefit from walking during lunch breaks or taking the stairs instead of the elevator. Have you considered joining a fitness class or getting a walking (or workout) buddy?

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Sure, it is a great way to stay active and spend time outdoors. Moreover, it provides opportunities for stress relief and relaxation. But do you think about gardening as promoting overall health and a tool for managing chronic conditions such as anxiety and depression?

Whether you have a large outdoor garden or a few potted plants, incorporating gardening into your routine can positively impact your health. First, let’s look at some famous gardeners.

The first supermarket supposedly appeared on the American landscape in 1946. That is not very long ago. Until then, where was all the food? Dear folks, the food was in homes, gardens, local fields, and forests. It was near kitchens, tables, near bedsides. It was in the pantry, the cellar, and the backyard. — Joel Salatin

Famous gardeners

There have been many famous gardeners throughout history, some of whom have significantly impacted horticulture. Here are a few examples:

• Gertrude Jekyll. A British horticulturist, garden designer, artist, and writer, Gertrude Jekyll is best known for her work in the Arts and Crafts movement. She designed over 400 gardens in the UK, Europe, and the United States, and her books on gardening are still widely read today.
• Andre Le Nôtre. A French landscape architect, Andre Le Nôtre, designed the gardens at the Palace of Versailles. His style, characterized by formal symmetry and elaborate water features, became the hallmark of French garden design.
• Vita Sackville-West. An English writer and gardener, Vita Sackville-West is known for her work at Sissinghurst Castle in Kent, where she created one of the most famous English gardens of the 20th century. Her garden design incorporated a mix of formal and informal elements and has been widely emulated.
• Capability Brown. A prominent English landscape architect of the 18th century, Capability Brown is known for his naturalistic style, characterized by sweeping lawns, serpentine lakes, and artfully placed clumps of trees. He designed over 170 parks and gardens in England, many of which are still intact today.
• Piet Oudolf. A Dutch garden designer, Piet Oudolf is known for his innovative approach to planting design, which emphasizes using perennials and grasses. His work can be seen in public gardens and parks worldwide, including the High Line in New York City.

These are just a few examples of the many famous gardeners who have left their mark on horticulture.

Gardening can be a good physical activity.

Many of my patients find it difficult to embrace the idea of regular exercise. They know that physical activity is essential to optimizing physical and mental health.

My response? Committing to a workout routine can involve something other than heading to the neighborhood gym or running that upcoming 5K in your town. I offer gardening as an example of a popular hobby that can serve as a good workout.

The pastime is also a muscle-strengthening activity, according to the US Physical Activity Guidelines for Americans, and one of the physical activities with the lowest injury rates.

Gardening is good for mental health, too.

‌Gardening can improve several aspects of mental health and focus:

• Improves mood. Gardening helps me feel more content. It is a form of mindfulness. I focus on the immediate details of gardening, avoiding any negative thinking. Simply being around plants also reduces stress for me.
• Boosts self-esteem. Helping a plant to grow is an accomplishment, and you may feel a surge of pride.
• Improves attention span. Gardening can facilitate focus. The activity involves focusing on what is directly in front of you. Childcare Connection offers this about ADHD:

“A safe and calm garden helps soothe a child with attention-deficit/hyperactivity disorder (ADHD). A child with ADHD functions better in a neat and orderly environment. A garden that exhibits order and structure will be beneficial.”

Moreover, communal gardening can provide social benefits associated with lower stress, less isolation, and a lower chance of suffering from dementia.

Mitigating Stress and Supporting Health in Deprived Urban Communities: The Importance of Green Spaces.

Environment-health research has shown significant relationships between the quantity of green space in deprived urban…

www.mdpi.com

Tips on gardening for mental health

WebMD offers some helpful tips on gardening for mental health. First, don’t ignore other mental health treatments. Medicines, psychotherapy, and other tools can help manage mental health problems. If you have signs of anxiety, depression, or other issues that interfere with your life (even while you garden), please see a medical professional.

Second, consider getting involved in a community garden. These are shared spaces where people grow plants in one large area or small individual plots. Search online to see if there is one near you. They often have experienced gardeners (useful if you have questions).

Third, decide what you want to grow. Do you have a favorite flower, vegetable, or fruit? Different plants have different care and financial requirements.

Finally, consider growing plants indoors. Pots, planters, soil, and a window (or artificial sunlight source) are all you need to start.

Physical activity benefits

Moving has numerous health benefits, including:

1. Cardiovascular health. Exercise helps improve the health of your heart and blood vessels. Regular exercise reduces the risk of heart disease, stroke, and high blood pressure.
2. Weight management. Exercise can help you maintain a healthy weight or even lose weight. It increases your metabolism and burns calories.
3. Mood improvement. Exercise releases endorphins, which are natural chemicals that help to reduce stress and anxiety and improve mood.
4. Muscle strength and endurance. Exercise can help build and maintain strong muscles and improve your physical endurance.
5. Lower risk of chronic diseases. Regular exercise can reduce the risk of chronic diseases such as type 2 diabetes, cancer, and osteoporosis.
6. Better flexibility and balance. Exercise helps improve your flexibility and balance, reducing the risk of falls and injuries.
7. An immune system boost. Regular exercise can help boost your immune system, reducing the risk of illness and disease.
8. Sleep improvement. Exercise can help improve the quality of your sleep, helping you feel more rested and alert during the day.

In summary, regular exercise is an important component of a healthy lifestyle and has numerous health benefits for physical and mental well-being. Gardening can be accessible and useful as a workout.

Oh, one more thing: If you are working in your garden or yard, please bend at the knees to lift heavier objects and pace yourself. Start with a short session, progressively increasing your gardening time and intensity. Finally, warm up by taking a short stroll.

There are few things more satisfying than eating something that you have grown.

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We begin with observations that, at first glance, seem obvious:

1. You cannot shed weight through dieting alone; you must exercise too.
2. Individuals who exercise burn more calories; burn more calories without consuming more calories, and you will lose weight.
3. A central reason for the obesity epidemic is that folks are less physically active today than they were a few decades ago.

What do you think?

“From his shoulder on down, the Rat felt the supple weight of her body. An odd sensation, that weight. This being that could love a man, bear children, grow old, and die; to think one whole existence was in this weight.”
― Haruki Murakami, Pinball, 1973

Exercise alone doesn’t usually control weight.

Physical activity is an essential component of a healthy lifestyle. It offers numerous health benefits, including improved cardiovascular health, increased muscle strength, and reduced risk of chronic diseases like type 2 diabetes, heart disease, and some cancers. However, physical activity alone may not be sufficient for weight control.

Weight gain or loss is primarily determined by the balance between the number of calories consumed and burned. You gain weight when you consume more calories than you burn; when you burn more calories than you consume, you lose weight. Therefore, weight control requires a balance between calorie intake and physical activity.

However, the amount of physical activity required to burn a significant number of calories can be quite high, and it is often difficult to achieve through exercise alone.

For example, an hour of moderate-intensity aerobic exercise, such as brisk walking, may burn only 300 to 400 calories for a person weighing 155 pounds. In contrast, a single large slice of pizza can contain over 500 calories, meaning it would take more than an hour of exercise to burn off the calories consumed in just one slice.

Additionally, physical activity can increase appetite and food intake, leading people to eat more calories than they burn, thereby offsetting the calorie-burning benefits of exercise. Also, some people may have a genetic predisposition to retain or lose weight more slowly, despite their physical activity levels.

Therefore, combining physical activity with a healthy, balanced diet (emphasizing nutrient-dense, whole foods and limiting calorie-dense, processed foods) is essential to control weight effectively. By creating a calorie deficit through diet and exercise, weight loss can be achieved and sustained over time.

The Hazda, a hunter-gatherer tribe in Africa

Duke University (USA) professor of evolutionary anthropology Herman Pontzer studied the Hazda. The Hazda is a group of traditional hunter-gatherers who live in Tanzania, while Americans refer to people living in the United States. The average Hazda likely burns more calories than Americans because they lead a more physically active lifestyle that involves a significant amount of hunting and gathering food.

Studies have shown that Hazda men walk an average of seven to 10 miles (11 to 16 kilometers) per day in search of food, while Hazda women walk an average of three to six miles (five to 10 kilometers) daily. I initially thought that this level of physical activity would be significantly higher than that of most Americans, who tend to have more sedentary jobs and lifestyles.

Additionally, the Hazda diet consists primarily of wild game, tubers, fruits, and honey, typically lower in calories and fiber, and protein than the typical American diet, which is often high in processed and sugary foods.

Yet, I was wrong: Pontzer discovered that the Hazda consume and burn the same number of calories to walk a mile as Westerners. And the number of calories burned per mile walked is comparable. This doesn’t seem to make sense.

This observation is not limited to the Hazda. An analysis of ninety-eight studies discovered the following:

People in third-world countries with physically demanding lives had similar energy expenditures to more sedentary people in the developed world.

But why?

Internal energy expenditure controller

We have an internal energy expenditure controller set to a particular level. The Hazda’s regulator recognizes their activity and adjusts for it to keep total energy the same (perhaps by diverting energy from the body’s normal housekeeping tasks).

Physical activity reduces our immune system’s inflammatory response and drops hormone levels. On the other hand, laboratory animals don’t increase their energy expenditure with exercise; rather, they ovulate less frequently and repair tissue damage more slowly.

Writing in Skeptical Inquirer, Harriet Hall reminds us of some myths:

1. You cannot drop weight by dieting alone; you must exercise too.
2. People who exercise burn more calories; if you burn more calories without taking in more calories, simple physics tells us that you will lose weight.
3. A central reason for the obesity epidemic cause is that people are less physically active now than they were a few decades ago.

Humans appear to have a metabolism that burns more calories than primates (to support the extra activity of our brains). While there is an energy cost to finding more food, we compensate by cooking to make more calories available and by the more efficient obtaining of food (for example, through farming). Our ability to store fat helps us survive famines but sets us up for obesity.

Back to the myths.

1. You can’t lose weight by dieting alone; you must exercise too. Hall reminds us of the tragic concentration camps, where individuals wasted away for want of food.
2. Exercise and burn calories. Simple physics dictates you will drop weight. True, but our metabolism adjusts to compensate for the calories expended. Your metabolism sabotages your diet. It would be best to curtail the calories, but the implementation is challenging for most.
3. A central reason for the obesity epidemic cause is that people are less physically active now than they were a few decades ago. Increased calorie consumption (not primarily decreased activity) caused the obesity epidemic, not decreased activity.

Physical activity is central to optimizing health for numerous reasons, including cancer and cardiovascular risk reduction. Move to stay healthy, but exercise alone to lose or control weight probably won’t get the job done.

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