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How Exercise Can Add Over 10 Years To Your Life

Monitor News Bureau





Living a healthy life can contribute to a good life in many ways. But did you know that regular exercise can increase as many as 10 years in your life? A recent US study claims that maintaining a healthy body weight, exercising regularly, avoiding excessive alcohol and not smoking during adulthood can add a decade to life expectancy of a person. Researchers at Harvard T H Chan School of Public Health found that people who maintained a healthy lifestyle are 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer. This in comparison to people who lived less healthy lifestyle over the course of 30 years during which the study was conducted.

Published in journal Circulation, the study is considered to be the first comprehensive analysis of how living a lifestyle of low risks affects life expectancy in the US. As part of the study, around 34 years of data was analysed from more than 78,000 women and 2 years of data from more than 44,000 men.

Researchers looked five low-risk lifestyle factors and how they impact mortality. These lifestyle factors included low body mass index, ranging from 18.5 to 24.9 kg per square metre, not smoking, at least 30 minutes of moderate level of exercise, a healthy diet and moderate intake of alcohol which is not more than 1 glass of wine per day for women and 2 glassed for men.


Among the participants, the ones who did not adopt any of the these low-risk lifestyle factors, their life expectancy at the age of 50 was estimated to be 29 and 25.5 years for women and men respectively.

The ones who did adopt low-risk lifestyle factors were found to have improved lifestyle expectancy. Life expectancy for people at the age of 50 was estimated to be 43.1 and 37.6 years for women and men respectively.

On an average, it was found that women who maintained all healthy habits gained 14 years of life and men gained 12 years of life on living a healthy lifestyle.

Apart from increasing life expectancy, living a healthy lifestyle has many more health benefits.

  1. It helps in maintaining a healthy weight

A person who is physically active will be able to maintain his/her weight at ease. Exercising is especially important for people who are on weight loss regime. Eating a balanced and healthy diet along with moderate level of exercise of 150 minutes in a week will help you maintain weight successfully.

  1. Reduces incidence of diseases

Living a healthy lifestyle which includes regular exercise and clean and healthy diet is inversely proportional to your incidence of developing diseases. People who live a healthy lifestyle are less prone to risks of heart disease, stroke, high blood pressure and diabetes. Living a healthy lifestyle helps in keeping depression, cancer and arthritis at bay.

  1. It improves mood

A healthy lifestyle is a gateway to a healthy mind. Engaging in some kind of physical activity stimulates production of endorphins or happiness hormones. Eating a healthy diet and exercising regularly will improve your physical appearance and will end up boosting your confidence and self-esteem. Living a healthy lifestyle also helps in reducing stress significantly.

  1. Gives a boost to energy

People who live a healthy lifestyle are less likely to feel tired and lethargic. Exercising regularly improves muscle strength and boosts endurance. Exercising makes your cardiovascular system more efficiently. It promotes better sleep, which in turn makes your feel energetic the entire day.



Reasons Why You Should Start Your Day With Ginger

The Kashmir Monitor



Ginger is often used to add extra flavour to your tea. Ayurveda advises using ginger for various medicinal purposes. It has a strong taste and aroma which makes it can an appropriate element for your cup of tea. But you can add a change to your morning by adding ginger to it. Breakfast is the most important meal of the day and something like ginger which is loaded with health benefits can make your breakfast healthier. Adding it your tea is the easiest way to consume ginger but you can also try other methods to consume ginger as well. Here are 5 reasons why you should add ginger to your morning routine.

Health benefits of ginger

  1. Aids in weight loss

Ginger can help you control your appetite. If you consume ginger every morning you will experience reduced urge to eat. The best way to consume ginger for weight loss is ginger water. To male ginger water, you need to boil cups of water first. Then add at least two slices of ginger to it. Boil it for some time and later strain the mixture. You can drink it both hot and cold according to your preference. Consumption of ginger water every morning will regulate blood sugar levels as well.

  1. Better hair and skin health

Regular consumption of ginger water every morning can help you achieve flawless hair and skin. Ditch all the chemical loaded products for skin and hair and switch to ginger. The antioxidants and the vitamins present in ginger are beneficial for both hair and skin. It will also ensure better protection against skin infections and diseases.

  1. Improves gut health

You can say goodbye to all your digestive disorders with ginger. Adding ginger to your breakfast will give you a strong digestive system. It will give you relief from indigestion, nausea and heartburn. You can prepare ginger water for better digestion as well. To enhance its taste and benefits simply add mint, lemon juice and one teaspoon honey to it.

  1. Reduces inflammation

Ginger is popularly known for its anti-inflammatory properties. Staring your day with ginger regularly will result in reduces inflammation for long term. Arthritis patients can add ginger to their breakfast without giving a second thought. You will also notice relief from other body pains and swelling.

  1. Better cholesterol levels

Ginger can manage your cholesterol levels as well. Increase in bad cholesterol can trigger the risk of various chronic diseases. It is extremely bad for your heart health. You can reduce your LDL (bad cholesterol) levels with ginger.

You can experiment various methods to use ginger in the morning. You can prepare ginger tea, ginger jam, ginger smoothie or can simply add it to your soup.

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Testosterone replacement therapy can rise stroke risk in men

The Kashmir Monitor



Aging men with low testosterone levels who take testosterone replacement therapy (TRT) are at a greater risk of experiencing an ischemic stroke or a cardiac arrest, especially during the first two years of use, warn researchers.

Published in The American Journal of Medicine, the findings confirm concerns voiced by many health agencies about the potential risks associated with the treatment.

“Our findings show that the use of TRT was associated with an increased risk of stroke, transient ischemic attack or cardiac arrest during the first two years of use,” said Christel Renoux of McGill University in Canada.


According to researchers, there is a limited evidence on the long-term clinical benefits of TRT to effectively treat the modestly declining levels of endogenous testosterone levels of aging but healthy men.

“We strongly recommend that clinicians proceed with caution when considering prescribing TRT and first discuss both the potential benefits and risks with patients,” Renoux said.

The study analysed a large database of electronic medical records of patients enrolled in primary care practices in the UK and formed a cohort of 15,401 men, aged 45 years or older, with low testosterone levels (hypogonadism).

Users of TRT had a 21% greater risk of cardiovascular events compared with non-users, corresponding to an additional 128 events.

The increased risk appears to be transient, declining after two years of TRT use, which the investigators attribute to a phenomenon called “depletion of susceptible.”

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High intensity interval training can improve health

The Kashmir Monitor



An international research team has now found that bringing the science of high intensity interval training (HIIT) into everyday life could be the key to helping unfit, overweight people get more of the exercise they need to improve their health.

According to experts, from washing the car to climbing stairs or carrying groceries, each of these activities is an opportunity for short sharp bursts of ‘High Intensity Incidental Physical Activity’, HIIPA for short.

Speaking about it, study author Emmanuel Stamatakis said, “Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health.”


In a study, published in the British Journal of Sports Medicine, Stamatakis and colleagues argue that when considering differences in physical capabilities by age, sex and weight, many daily tasks can be classified as ‘high intensity’ physical activity. That is, the kind of activity that gets you out of breath enough to boost your fitness.

According to them, including these kinds of activities into routines a few times a day will see significant health benefits for the majority of adults.

Professor Stamatakis added, “There is a lot of research telling us that any type of HIIT, irrespective of the duration and number of repetitions is one of the most effective ways to rapidly improve fitness and cardiovascular health and HIIPA works on the same idea.”

According to study authors the time commitment for HIIPA is close to zero minutes per day, and people could save even more time if their HIIPA involves brief walking sprints, or taking the stairs instead of waiting for the lift. Furthermore, other practical advantages are nil costs, no need for equipment and no concerns about a lack of skill or fitness.

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July 2019
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