News
Exercise: How Much is Enough?
Based on several recent large-scale studies exercise has emerged as a strong protective factor both for incidence and progression cancer in the prostate and breast. A landmark study in 2011 that followed 2700 men found that those who reported at least three hours/week of vigorous activity had a 61% lower risk of dying from prostate cancer than those who exercised less than one hour/week. All exercise is good exercise with recreational and leisure activity showing a decrease in mortality. But a proportionately decreased risk was seen when the intensity of exercise increased.
Similarly research with breast cancer populations has consistently shown cancer risk is reduced with exercise. Across 73 studies the average risk reduction is 25-30% for the highest versus lowest activity groups.
The American Cancer Society now recommends 60 minutes of moderate or 30 minutes of vigorous exercise every day. But what is meant by vigorous?" This is defined by any exercise that elevates your heart rate to approximately 70-90% of maximal heart rate (to figure maximal heart rate subtract your age from 220) or simply elevates your breathing to a level where holding a normal conversation is not possible. So for the longest healthiest life get moving and make the most of our workouts!
Recent Results Cancer Research 2011 186: 13-42
Journal of Clinical Oncology. 2011 29: 726-732
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The Role of Recovery and Sleep in Maximizing Strength and Longevity
You can crush your workouts, lift heavier weights, and hit personal bests week after week, but if you’re not prioritizing recovery, you’re leaving gains on the table and potentially risking burnout. Recovery isn’t just a break, nor is it “for the weak;” recovery is where the magic happens.
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Elevate Your Health Now: The Best Defense Against the Next Pandemic
For most of human history, our biggest threats haven’t been car accidents, job stress, or scrolling-induced insomnia—they are infections. Pathogens have shaped the course of civilizations, and while modern medicine has given us tools to fight back, one thing remains unchanged: your underlying health is your best defense.
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Chocolate: Guilty Pleasure or Innocent Health Food
Chocolate may have a reputation for being a treat, but could it also be good for your health? Here’s the scoop on chocolate, its roots and how it can benefit your heart—without all the sugar and fat of most dessert foods.