Vitabiotics and Method Putkisto work together to reduce lines and wrinkles

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London: Marja Putkisto developed the Method Putkisto technique over 20 years ago while working as a dance/movement teacher.

She is the founder of the Method Putkisto Face School Programme and the Method Putkisto Institute which offers a natural alternative for retaining or regaining the beauty, health and youthfulness of your face.

The Face School Programme is the most complete exercise programme for the face, it is designed to release the tight muscles, strengthen the weak ones and lift the face.

You can buy the DVD at www.methodputkisto.com and here is one of their exercises here:

EXERCISE FOR THE FOREHEAD

Effect

Relaxing. Improves concentration. Balances. Smoothes wrinkles.

Position

Place your fingertips on the centre of the forehead.

Touch

Begin with a very light touch. Later, alternate with a firmer touch.

Focus

On your forehead

STEPS

* Begin to slide your fingertips along your forehead, towards the sides of your face
* Keep breathing
* Return the fingertips to the centre of your forehead and pause
* Now move your fingertrips against each other, crossing over each other between 5 and 10 times
* PAUSE
* Repeat the first movement – sliding the fingers towards the sides of your face
*

Healthy lifestyle boosts anti-ageing enzyme

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Los Angeles: A healthy diet, taking regular exercise and relaxing can boost levels of a longevity enzyme, say scientists.

In a new study scientists measured levels of the telomerase enzyme in men who were required to make positive lifestyle changes. The men were suffering from low-risk prostate cancer.

The patients ate a diet low in sugar and fats and rich in whole foods, fruits and vegetables. They were also required to walk at least 30 minutes daily and take part in anti-stress exercises.

The researchers, whose report has appeared in the medical journal, The Lancet Oncology, measured the amount of the enzyme after three months. The results revealed that levels in the blood has increased by 29 per cent , along with a drop in LDL(bad) cholesterol.
The bottom line is that the enzyme helps support the length of telomeres – these are tiny protectors of the DNA and keep inflammation and other ageing activity away from them. The length of telomeres is an indicator of biological ageing.

As people age, their telomeres get shorter and they become more susceptible to certain illnesses which are associated with ageing.

Experts believe this process is at the heart of many age-related diseases, and may even place a final limit on human lifespan.

Professor Dean Ornish, of the Preventive Medicine Research Institute, Sausalito, California, who led the study, said increases in telomerase levels were beneficial and could be quickly changed.

He said: “To our knowledge, we have reported here the first longitudinal study showing that comprehensive lifestyle changes – or any intervention – are significantly associated with increases in cellular telomerase activity levels.

“The implications of this study are not limited to men with prostate cancer.Comprehensive lifestyle changes may cause improvements in telomerase and telomeres that may be beneficial to the general population as well.Larger studies are needed.”

Get rid of wrinkles – 10 Facial Exercise DVDs to giveaway

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Beauty is in your hands! Facial massage really can help you get rid of wrinkles..

Our faces explain a lot about our lifestyles. The late nights, maybe the odd cigarette, alcohol and partying, and excess toxins all build up until dark circles, bags and fine lines appear. Laughter lines and frown lines develop around the eyes and mouth, permanently ageing the skin and its appearance.

Sun is also a major culprit for skin ageing, but of course we all want that golden tan! Combine this with stress, pollution, the toxins that come from cigarettes, alcohol, and food additives and we all end up looking older than our years.

Tension can build up within our facial muscles from the pressures of everyday life without us realising it. It can be easy for certain thoughts and emotions to become habitual, locking themselves into expressions on our faces – sometimes over the duration of a whole lifetime.

Under such conditions muscles can actually dry up and contract, inhibiting freedom of expression. This can encourage ageing and the formation of wrinkles as the face loses its muscle tone and elasticity and begins to sag.

Does any of this sound depressingly familiar?

While some people resort to going under the surgeon’s knife to reverse the effects of ageing skin, there is a simple, pain free alternative, which is incredibly effective – facial massage.

Massage is considered one of the oldest forms of healing. Regular facial massage can lead to smother, firmer, more radiant skin by minimizing sagging and fine lines, releasing toxins and impurities, normalizing moisture balance, maximizing your skin’s natural radiance and releasing tension.

Facial massage is an extremely popular form of beauty treatment and really rejuvenates the skin. It is a particularly pleasurable experience – most people will be surprised at the amount of tension they hold here, particularly around the jaw, and how good it feels to have that tension released with a good facial massage.

Facial massage involves a sequence of massage techniques which act as a natural facelift with no need for surgery, helping you look and feel younger.

The routine releases stresses and traumas locked deeply into the muscles and energy of the face, head and neck. Our face is often our mask, hiding who we really are, and it takes much energy to maintain this “front”. To experience dropping the mask can be the door to profound relaxation and inner ease.

Now a brand new DVD “The Essential Guide to Facial Massage” has just been released in the UK. Presented by Madri Cilliers, the renowned Professional Beauty and Massage Therapist, this will teach you all the techniques used to give a professional facial massage.

There are 10 DVDs to giveaway. If you would like one of these DVDs please email us at readeroffer@elixirnews.com with your name and address and DVD in the email header by 31 September 2008. Please note that no cash equivalent is being offered and the Editor’s decision is final.

Facial massage will help to:

Ø Improve your skin suppleness

Ø Reduce and remove wrinkles

Ø Reduce any muscle tension in your face and jaw

Ø Maintain a fresh youthful appearance

Ø Improve your circulation

Ø Release ‘feel good’ endorphins, making you feel great!

Ø What exactly is a facial massage?

Ø What you will need to perform facial massage

Ø How to prepare someone for a facial massage

Ø The facial massage itself – a step by step guide to ALL the techniques used for the perfect facial massage, with a real life demonstration, making it really easy to follow.

You don’t have to spend hundreds of pounds on professional massages. You can learn the techniques that the professionals use, share the information and you and your loved ones can really benefit, using the human touch to really get your skin glowing…

More information can be found at www.essentialfacialmassage.com

Can nutraceuticals prevent diabetes?

Lexington: People at high risk for developing type 2 diabetes might be able to delay or prevent the disease by taking certain food supplements and making lifestyle changes, according to a new book.

Diabetes is a worldwide epidemic, and it is growing at an alarming rate. In 2006, the United Nations declared it an international health threat comparable to HIV/AIDS. However, emerging evidence suggests that risk of diabetes can be reduced by a combination of weight loss, exercise, dietary changes and the use of supplements called “nutraceuticals,” extracts of certain foods purported to have a physiological benefit or provide protection from disease.

The book, “Nutraceuticals, Glycemic Health and Type 2 Diabetes,” by Dr James Anderson, an international authority on metabolic diseases, and professor emeritus of medicine and clinical nutrition, provides an overview of glycemic health and highlights the use of nutraceuticals in the prevention and management of type 2 diabetes. Anderson identifies dietary fiber from whole grains as one of the strongest preventive measures for type 2 diabetes. The book also offers an in-depth discussion on certain minerals and herbs that assist in achieving tighter glycemic control.

Anderson collaborated with Vijai K.Pasupuleti, founder of SAI International — a firm engaged in research, consulting and marketing for nutraceutical, pharmaceutical and biotechnolgy companies — to summarize cutting-edge research from all over the world and assemble the outcomes. Thirty-five scientists from nine countries contributed 18 chapters presenting the latest findings on the role of nutrition in diabetes.

This emerging evidence will allow health care providers to offer the latest in nutrition guidance to patients with diabetes. It will encourage producers of foods and supplements to make active ingredients more widely available to consumers, and will enable self-directed individuals to make intelligent choices about nutrition supplements to prevent diabetes.

In the closing chapter Anderson provides practical guidelines based on his clinical experience, his research and the research presented in the book. He gives recommendations for specific amounts of minerals to slow progression of diabetes or reverse diabetes in its early stages. Over 100 herbal supplements are evaluated and 11 are assessed to be of potential value for treatment of early diabetes.

Anderson and his colleagues have been doing research on nutrition and diabetes for 35 years at UK and he has published over 100 research papers on this topic.

Running slows ageing

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New York: Scientists at the Stanford University Medical Center have found that jogging can slow down the ageing process.

In a study that lasted two decades they found that elderly joggers were half as likely to die prematurely from conditions like cancer than non-runners.

They also enjoyed a healthier life with fewer disabilities, according to the study which is published in the Archives of Internal Medicine.

The work tracked 500 older runners for more than 20 years, comparing them to a similar group of non-runners. All were in their 50s at the start of the study.

Nineteen years into the study, 34% of the non-runners had died compared to only 15% of the runners.

Both groups became more disabled with age, but for the runners the onset of disability started later – an average of 16 years later.

The health gap between the runners and non-runners continued to widen even as the subjects entered their ninth decade of life.

Running not only appeared to slow the rate of heart and artery related deaths, but was also associated with fewer early deaths from cancer, neurological disease, infections and other causes.

And there was no evidence that runners were more likely to suffer osteoarthritis or need total knee replacements than non-runners – something scientists have feared.

At the beginning of the study, the runners ran for about four hours a week on average. After 21 years, their weekly running time had reduced to around 76 minutes, but they were still seeing health benefits from taking regular exercise.

Lead author Professor James Fries, emeritus professor of medicine at Stanford, said: “The study has a very pro-exercise message. If you had to pick one thing to make people healthier as they age, it would be aerobic exercise.

“The health benefits of exercise are greater than we thought.”

Scientists invent exercise pill

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La Jolla, Ca: Trying to reap the health benefits of exercise? Forget treadmills and spin classes, researchers at the Salk Institute for Biological Studies may have found a way around the sweat and pain. They identified two signaling pathways that are activated in response to exercise and converge to dramatically increase endurance.

The team of scientists, led by Howard Hughes Medical Investigator Ronald M. Evans, Ph.D., a professor in the Salk Institute’s Gene Expression Laboratory report in the July 31 advance online edition of the journal Cell that simultaneously triggering both pathways with oral drugs turned laboratory mice into long-distance runners and conferred many of exercise’s other benefits.

In addition to their allure for endurance athletes, drugs that mimic the effects of exercise have therapeutic potential in treating certain muscle diseases, such as wasting and frailty, as well as obesity and a slew of associated metabolic disorders where exercise is known to be beneficial.

Previous work with genetically engineered mice in the Evans lab had revealed that permanently activating a genetic switch known as PPAR delta turned mice into indefatigable marathon runners. In addition to their super-endurance, the altered mice were resistant to weight gain, even when fed a high-fat diet that caused obesity in ordinary mice. On top of their lean and mean physique, their response to insulin improved, lowering levels of circulating glucose.

“We wanted to know whether a drug specific for PPAR delta would have the same beneficial effects,” says Evans. “Genetic engineering in humans, commonly known as gene doping when mentioned in connection with athletic performance, is certainly feasible but very impractical.”

An investigational drug, identified only as GW1516 (and not commercially available), fit the bill. When postdoctoral researcher and lead author Vihang A. Narkar, Ph.D., fed the substance to laboratory mice over a period of four weeks, the researchers were in for a surprise.

“We got the expected benefits in lowering fatty acids and blood glucose levels but no effect, absolutely none, on exercise performance,” says Narkar. Undeterred, he put mice treated with GW1516 on a regular exercise regimen and every day had them run up to 50 minutes on a treadmill.

Now the exact same drug that had shown no effect in sedentary animals improved endurance by 77 percent over exercise alone and increased the portion of “non-fatiguing” or “slow twitch” muscle fibers by 38 percent. The result, while very dramatic, gave rise to a vexing question: Why is exercise so important?

First and foremost, exercise depletes muscles’ energy store, a chemical known as ATP. In times of high demand, ATP releases all its energy and forms AMP. Rising AMP levels alert AMPK, a metabolic master regulator, which acts like a gas gauge that the cell is running on empty and revs up the production of ATP. “That led us to consider whether AMPK activation was the critical trigger that allowed PPAR delta to work,” recalls Narkar.

Usually, AMPK can be found in the cytoplasm, the compartment that surrounds the nucleus, but the Salk researchers’ experiment revealed that some exercise-activated AMPK molecules slip into the nucleus. There they physically interact with PPAR delta and increase its ability to turn on the genetic network that increases endurance.

“It essentially puts a turbo charge on PPAR delta, which explains why exercise is so important,” says Evans.

Then came the ultimate couch potato experiment. The researchers fed untrained mice AICAR, a synthetic AMP analog that directly activates AMPK. After only four weeks and without any prior training, these mice got up and ran 44 percent longer than untreated, untrained mice. “That’s as much improvement as we get with regular exercise,” says Narkar.

“Exercise in a pill” might sound tempting to couch potatoes and Olympic contenders alike, but the dreams of the latter might be cut short. Evans developed a test that can readily detect GW1516 and its metabolites as well as AICAR in blood and urine and is already working with officials at the World Anti-Doping Association, who are racing to have a test in place in time for this year’s Summer Olympics.

The study was supported by the Howard Hughes Medical Institute, the Hillblom Foundation and the National Institute of Health.

Researchers who contributed to the work include postdoctoral researchers Michael Downes, Ph.D., Ruth T. Yu, Ph.D., doctoral candidate Emi Embler, B.S., research associates Michael C. Nelson, B.S., Yuhua Zou, M.S., Ester Banayo, and Henry Juguilon, in the Gene Expression Laboratory, doctoral candidate M. Mihaylova, and assistant professor Reuben Shaw, Ph.D., in the Molecular and Cell Biology Laboratory, assistant professor Yong-Xu Wang, Ph.D., at the University of Massachusetts Medical School, Massachusetts, and professor Heonjoon Kang, Ph.D., at the School of Earth and Environmental Sciences, Seoul National University, South Korea.

The Salk Institute for Biological Studies in La Jolla, California, is an independent nonprofit organization dedicated to fundamental discoveries in the life sciences, the improvement of human health and the training of future generations of researchers. Jonas Salk, M.D., whose polio vaccine all but eradicated the crippling disease poliomyelitis in 1955, opened the Institute in 1965 with a gift of land from the City of San Diego and the financial support of the March of Dimes.

Is your bra damaging your breasts?

London: Women could be damaging their breasts without realising it, according to scientists at the University of Portsmouth.

As well as discovering that some women’s breasts could be damaged and fragile ligaments irreparably stretched by wearing the wrong bras, scientists in the Department of Sports Science have also found that women could be damaging their breasts through ignorance or embarrassment.

The University’s research team has tested about 50 bra designs on hundreds of women over the past three years under the leadership of Dr Joanna Scurr, a breast biomechanics expert. Her research proves that breasts move up to 21cm during exercise and they move up and down, in and out and from side to side. Most bras are designed to limit just vertical movement.

Wendy Hedger, a researcher on Dr Scurr’s team, said: “Many women have strong preferences for certain styles of bra and won’t buy anything else. They won’t even look at anything that doesn’t look like the sort of bra they are used to wearing. In sports bras, for example, many women won’t buy a bra that resembles their everyday bra and does up at the back — they think if it can’t be pulled over their heads like a crop top then it’s not a real sports bra. But this is not true and many sports bras do up at the back in the same way as a traditional bra and do a very good job of supporting women.

“And some women cause breast pain or discomfort by not buying the right sized bra. There’s a social stigma about certain sizes; many women don’t want to be seen as too small or too big and buy a bra that doesn’t fit well in order to be what they consider to be a normal size.

“Many other women are unaware that they are wearing a badly fitting bra or unknowingly wear the wrong bra size because they are routinely being sold ill-fitting bras.

“Some women forget that their shape and size change and they might have to go through several changes in bra size over their lifetime especially after breastfeeding and the menopause.”

The breast biomechanics research team started testing bras and the movement of women’s breasts more than three years ago. They have also helped design a new sports bar for women who play high-impact sports. Dr Scurr agreed to help a New Zealand bra manufacturer give their existing high-impact bra a major overhaul and the new bra goes on sale in Europe this summer.

Miss Hedger said: “They came to us because they knew their bra protected women in high-impact sports but they weren’t sure it supported women well enough. The tests incIuded measuring precisely how much breasts moved in all three directions, as well as more subjective tests about how women felt about the fit, the shape, the strap design and the underband and so on.

“We are really excited about seeing it. It’s the first chance we have had to be involved in the design process of a new bra, though we have tested many over the past few years. We started breast biomechanics research just testing bras but we want to do more research that benefits women.”

Exercise grows your brain

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London: Physical exercise helps to keep your brain healthy by boosting oxygen which is turn increases the number of blood vessels.

And experts say that exercise is the single most important measure you can take to help keep your cognitive abilities as you age.

The reason exercise is so vital is that that the body’s circulatory system begins to shrink as we age – reducing the amount of oxygen and glucose available to brain cells.

But to achieve real results exercise needs to last for at least 30 minutes at each session and to elevate heart rate. Walking is recommended if you don’t want to visit the gym.

Aerobic fitness can delay ageing by more than a decade

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Toronto: Maintaining aerobic fitness could delay biological ageing by up to 12 years, concludes an analysis published in the British Journal of Sports Medicine.

Aerobic exercise, such as jogging, improves the body’s oxygen consumption and its use in generating energy (metabolism).

But maximal aerobic power starts to fall steadily from middle age, decreasing by around 5 ml/[kg.min] every decade.

When it falls below aound18 ml in men and 15 ml in women, it becomes difficult to do very much at all without severe fatigue.

In a typical sedentary man, the maximal aerobic power will have fallen to around 25 mil/[kg.min] by the age of 60, almost half of what it was at the age of 20.

But the evidence shows that regular aerobic exercise can slow or reverse the inexorable decline, even in later life.

Research shows that relatively high intensity aerobic exercise over a relatively long period boosted maximal aerobic power by 25%, equivalent to a gain of 6 ml/ [kg.min], or 10 to 12 biological years.

“There seems good evidence that the conservation of maximal oxygen intake increases the likelihood that the healthy elderly person will retain functional independence,” says the author, Dr Roy Shephard of the University of Toronto.

The other positive spin-offs of aerobic exercise are reduced risks of serious disease, faster recovery after injury or illness, and reduced risks of falls because of the maintenance of muscle power, balance, and coordination.

New fitness campaign to tackle UK obesity epidemic

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London: The UK government has thrown its weight behind a national activity campaign to encourage two million Britons to get fit for 2012 – and raise billions for charity in the process.

The Great Activity Revolution has signed up Government, local authorities, charities, and a host of celebrities and sports stars to back the campaign, which over the next four years will develop a huge network of nationally available sporting events.

The campaign is designed to encourage mass participation in a range of easily accessible activities including running, swimming, cycling, walking, gym and dance – in the process raising huge amounts for charity. Most importantly, the campaign will tackle the health issues caused by inactivity.

Former Olympian Brendan Foster was in London to launch the Great Activity Revolution at an event attended by the Minister for the Olympics, Tessa Jowell, and Gerry Sutcliffe, Minister for Sport.

Brendan said: “Inactivity is a ticking time bomb which puts the health of our entire nation under threat. The UK is less fit than it has ever been and when research shows our children have a shorter life expectancy than their parents, we simply have to do something.”

The Great Activity Revolution is based on the key motivator for changing behaviour towards activity and participation is the challenge of an event. The campaign website provides individuals with all the tools they need to find an event to enter and all the preparation aids and advice to help them through their training.

Brendan added: “By encouraging people to enter mass participation events they can have fun getting fit and also raise money for a number of our charity partners.”
Tessa Jowell said: “Lots of people want to get fitter but the hardest thing is often putting on your trainers and taking that first crucial step to turn a wish into a reality. That’s why Brendan’s imaginative campaign is so terrific, motivational and simple and will be so effective.”

The Great Activity Revolution has gained the support of Manchester as its lead partner city. Bosses have pledged to back the initiative and encourage people to take to “Take to the Streets” over the next four years, hosting an exciting series of launch events.

The launch coincides with the introduction of the new Great Activity website www.greatactivity.org

This makes it easy for people to “Join The Revolution”. It contains everything people of all abilities will need to know about training and preparation for free and offers a brand new digital ‘Training Room’ facility which features personalised interactive training plans, detailed advice, an extensive event search engine, a public forum and an individual blog.

Users can also gain free access to a unique software package called the Great Trainer. Downloadable to a mobile phone, it turns it into a personal trainer – tracking routes and giving the user audio feedback on the distance covered, pace, time taken and calories burnt. It then uploads the info to a personal page on the website.

Exercise for 10 minutes a day improves health

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New York: Just 10 minutes of exercise daily can improve the lives of overweight or obese older woman, new research has found.

In a study of 430 overweight, postmenopausal women who took part in various amounts of exercise each week- some as little as 70 minutes a week and others as much as 190 minutes a week, over a six month period.

Most of the exercise was done in three to four sessions per week. When the women were not enrolled in some kind of organized exercise, they were fitted with pedometers and told to simply go for walks to fill their exercise quotas.

Those who did the most exercise reaped the most benefits. But even those women who exercised just 10 minutes a day noticed improvements.

The women reported they felt better physically, emotionally and they could perform everyday tasks better, such as climbing stairs and carrying groceries. The women improved:

* almost 7 per cent in physical function and general health,
* 16.6 per cent in vitality,
* 11.5 per cent in performing work or other activities,
* 11.6 per cent in emotional health
* and more than 5 per cent in social functioning.

Some of the women did lose weight over the six months. But the researchers found that it didn’t matter even if they didn’t; just getting out and about exercising improved their overall quality of life.

Researcher and study co-author Angela Thompson of the Pennington Biomedical Research Center, Baton Rouge, La said: “The public health message is tremendous, because it provides further support for the notion that even if someone cannot exercise an hour or more daily, getting out and exercising 10 to 30 minutes per day is beneficial, too.”

The research was presented Thursday at the American Heart Association’s Conference on Nutrition, Physical Activity and Metabolism.

“This is the first large controlled study of postmenopausal women to look at the effect of exercise training on the quality of life,” added Dr. Timothy S. Church, principal investigator and research director at Pennington. “It shows that exercise gives you energy and makes you feel better.”

“Walking a little bit every day will help tremendously,” Thompson added. “Walk with your mother, a neighbor or friend. A little physical activity will improve your quality of life.”

Diabetics face increasing risk of heart attack, says new research

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London: As the number of people with diabetes continues to grow, the number of diabetics who have a heart attack has doubled over the last ten years, UK researchers say.

The number of people with type 2 diabetes, the form associated with being overweight, has grown in the UK from 1.4 million in 1996 to two million. Thousands more are believed to have the disease without realising.

And around 13,000 people with type 2 diabetes are now treated for a heart attack every year, compared with less than 6,000 in 1996.

Hospital admissions for other associated diseases such as strokes and angina has also doubled among diabetics, along with keyhole heart surgery, according to a new Imperial College in London and Leicester University.

They compared the records of cardiac treatments carried out in English hospitals between April 2005 and March 2006 with those from April 1995 to March 1996.

The analysis showed that diabetics accounted for 13.9 per cent of patients treated for a heart attack in the later period, up from 7.2 per cent a decade ago.

Angina admissions had more than doubled, from 6.7 per cent to 15.3 per cent, while the proportion of diabetics among those being treated for strokes had risen from 6.1 per cent to 11.3 per cent.

The researchers looked only at type 2 diabetes, the most common form. This is usually identified in middle age, although Britons’ expanding waistlines mean more children are being diagnosed with it.

Type 2 diabetes is often controlled initially with a stringent diet and exercise regime, but many sufferers will see their condition worsen over time and will eventually need tablets or insulin injections.

The high blood sugar levels among those with diabetes make them five times as likely to develop heart disease as the rest of the population.

Never mind the Botox – try a face workout!

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NEVER MIND THE BOTOX – try a face workout!
By Dean Hodgkin

‘Keep young and beautiful, if you want to be loved’, the old song goes, but that’s easier said than done when gravity and time take their toll. But you don’t have to resign yourself to the belief that there’s nothing that can be done about it.

Well, the good news is you can do something and the ideal time is right now. Don’t kid yourself into thinking your porcelain features will last, you’re simply in what the experts call the incubation period, whereby ultra-violet radiation, environmental pollutants and dietary toxins are beginning to silently take their toll but are yet to reveal the cumulative effects. However, before you rush off to buy expensive lotions, let your face become a pin-cushion or call Sharon Osbourne for a recommendation, sit tight, the answer is a lot closer to home. You could say it’s right under your nose (although all around it is a better description).

It’s somewhat ironic to think that some of us spend time conditioning our tums and bums yet do nothing for the risorious (actions a smile), the zygomaticus (opens/closes the eyes) or the procerus (effects a frown) even though these are the ones on show all the time!?!

So get ready to iron out your frown lines, tone up your turtle neck and lift the jowls with our selection of cheek tricks.

Guidelines:

– Sit in front of a mirror to check technique. Remember, these muscles are untrained so you will need to practice each technique.

– Shoulders and neck need to be relaxed so do a little mobility work and perhaps stretch these areas before your workout.

– Ease into each movement and hold for 6-8 seconds, then slowly release.

– Repeat each exercise 5 times.

– Take a deep breath in between each repetition.

Exercises:

1. Beat the Double Chin

Keep back teeth together, extend chin forwards.
Lift bottom lip over top lip.
Press tip of your tongue against roof of your mouth.

2. Lose the Lip Lines

Thumbs under top lip, thumb nails resting against your gums.
Contract upper lip muscles in small movements to press thumbs.

3. Rock Your Jawline

Head up, chin forward, upper lip gripped between lower teeth.
Feel stretch in front of neck.
Slowly smile without losing grip of top lip.

4. The Eyes Have It

Place index fingers under eyebrows, thumbs on side of head.
Push eyebrows up and hold by pressing against eye socket bone.
Gently close the eyes.

5. For your Eyes Only

Place palms on forehead to fix eyebrows in place.
Gradually open eyes as wide as possible.
Release and look down, as low as you can.

FACE FACTS

– Regular exercise, such as brisk walking, will help to maintain good circulation, which can be seen in your face.

– Sun sensibly by ensuring you always wear block during the summer months.

– Drink at least 8 glasses of water each day to keep your skin hydrated.

– Observe government guidelines for alcohol consumption and note that red wine contains antioxidants so should be preferred to other tipples

– According to market research company Zogby International only 6% of men would like a woman to use Botox rather than have natural wrinkles.

About Dean Hodgkin

A truly international fitness ambassador, having appeared at hundreds of events in 35 countries, Dean collected the Best International Fitness Presenter and Career Achievement awards at the glittering ‘One Body One World’ ceremony, in Times Square, New York. He is renowned for offering an incredibly wide range of themed masterclasses and workshops, from mind-body through to dance through to many forms of conditioning……….and even juggling! As an established writer, his articles have been published in The Times, Sunday Times, Daily Express, FHM, Men’s Health, GQ, Esquire, Zest, Health & Fitness, Slimming and Women’s Health. Dean has a number of broadcast credits to his name, including fitness expert on the Terry Wogan show, a regular slot on Saga Radio and presenting corporate dvds. He has acted as a consultant to Whitbread, Marks & Spencer, Reebok, RAC, David Lloyd Leisure, Norwich Union Healthcare and NIKE. Former 3-times world karate champion, he is now Senior Manager at leading spa, Ragdale Hall.

For information on weight loss visit Dean’s unique website
www.why-weight.co.uk
to download fun workouts, delicious recipes and motivational tips designed to fit around your lifestyle.

Get the Hip Hop Body – win the DVD

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Currently one of the world’s leading fitness presenters, Troy’s expertise spans 14 years in the industry. He regularly performs master-classes to over 2000 people at conventions all over the world. Endorsed by leading brand names, Troy is one of the most sought after trainers in celebrity circles and is about to revolutionise fitness through Hip Hop Body.

He has a body to die for, and if you want to look good too, he’s your man.You will find out how to have fun exercising, burn calories, get the max definition in Troys new DVD, Hip Hop Body which has just gone on sale in UK shops.

There are five DVDs, each worth £17.99 for you to win. If you would like one of these DVDs please email us with your name and address and HIP HOP in the header to readeroffer@elixirnews.com by 7 April. The winners will be selected in a draw. No cash equivalent is beint offered and the Editor’s decision is final.

What is the Hip Hop Body workout – Troy answers your questions:

Hi – I’m Amy.
I’m 16 and there’s a really fit boy I wanna impress. My body’s not all that at the moment, and I wanna look buff. It’s not about school sports, the dance floor’s bangin.

Hi – I’m Lucy. I’m 22 and I work at Top Shop. I’m never in on the weekends – there’s always someone’s guest list to be on and somewhere to be seen. I wanna stay trim but spandex makes me wanna die!

Lucy: My mate says you’re The Man. Is it really true that you’ve trained stars like Colleen McLoughlin?

Troy: Yeah, and loads of others. But for me, it’s not about celebrity, it’s about

having the attitude. The girls you see working out with me in the DVD aren’t professional dancers but girls just like you.

Lucy: So what’s Hip Hop Body then?

Troy: HipHop Body is THE new way to get the body you want. Forget the press ups and star jumps. Hip Hop Body will change the way you think about hip hop and fitness.

Amy: But fitness DVDs are just for your mum, aren’t they?

Troy: That’s where you’re wrong. Hip Hop Body is all about expression, attitude, moves and the way you look.

Lucy: Sounds like hard work to me.

Troy: That’s where Hip Hop Body is different. You’ll get the body you want and have fun at the same time – dance is a fantastic way to burn calories and you can do it with your mates.

Amy: I’ve got a flabby tummy. How’s HipHop gonna help that?

Troy: Hip Hop Body is a complete body workout – there’s a special range of moves to tone your stomach and strengthen your core.

Lucy: I love dancing, but I’m not an expert…

Troy: Hip Hop Body is for everyone, from beginners to advanced.

Amy: But I’m really into dance – this isn’t gonna be boring, is it?

Troy: The DVD has a routine for more advanced dancers. It concentrates on performance and is great for anyone who’s really into dance. For the beginner, the work outs will give asense of direction and achievement.

Amy: Sounds cool. So where can we get this DVD then?

Troy: You can buy Hip Hop Body in all the shops now you can also see me in action
at www.myspace.com/troydureh

Get a sleek & slinky body with Tenpilates

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Pilates has always been famous for its power to sculpt the body, create lean, toned muscles and boost core strength. Which is essential not just for a flat tummy but also to help prevent back and neck problems, by supporting the spine.

Now, TenPilates takes the original system of Pilates – which is almost 100 years old – to create a more dynamic style of workout, offering all of the celebrated benefits of Pilates but giving it a high-energy, cardiovascular dimension that catapults your endorphins to new love yourself levels. Traditional Pilates moves are combined with techniques from circuit and weight-training to isolate and work specific muscle groups with extra intensity. The result? An innovative, results-driven programme that burns fat, strengthens core muscle groups and slims the body faster than you ever thought possible, burning up to 650 calories per hour. You will leave class feeling taller, sexier and energised.

TenPilates students work on state-of-the-art Body Balance reformers, not on the mat – with the Reformer springs offering muscular resistance while helping to maintain stability.

TenPilates is suitable for ‘Pilates virgins’ – with specific beginners’ classes each week. It’s great for men (who benefit hugely from improvements in their flexibility). And it maintains the Pilates tradition as the perfect exercise option for rehabilitation, after injury or illness. (Joseph Pilates originally developed the system of exercise while interned during World War I, later using it for the rehabilitation of injured soldiers.) Today, TenPilates instructors – with their in-depth understanding of anatomy and physiology – can help tailor a regime specifically for a client’s rehabilitation, helping to engage, retrain and ‘re-programme’ muscles. Bad postural habits can be banished, in the same way. In fact, TenPilates can be utilised as a solution for everything from depression to chronic back pain to a post-pregnancy, less-than-pancake-flat tummy, (or to simply add variety to your training routine).

One of the great advantages of TenPilates’ approach is that it is constantly evolving much like the individual. No two classes are alike – unlike most reformer work, which can be highly repetitive. With so many forms of exercise, in fact, it can be hard to stay motivated. But as many of TenPilates devoted clients can attest, with this dynamic form of Pilates the opposite is true – with TenPilates’ instructors offering any help they need to stay focussed. (In fact, there are some TenPilates ‘addicts’ who come to class every single day. And definitely have the bodies-to-die-for, to prove it…)

Reformer Pilates has become extremely popular with professional footballers, cricketers and rugby players who are turning to this form of exercise to add flexibility and core strengthening to their existing fitness regimes. And it’s no surprise that ‘dynamic’ Pilates has become the workout of choice of many Hollywood A-listers, where your body – as well as your face – is your fortune.

So isn’t it time you discovered the power of TenPilates…?

Nearly 50% of adults don’t know their fats

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London: Nearly half the population (45%) do not realise that too much saturated fat (SAFA) is bad for their health.

This latest research from independent UK body, The Fat Panel, also reveals that whilst one in seven fail to link coronary heart disease with excessive SAFA intake, nearly one in four believe that reining in saturated fat consumption will improve their love lives.

These findings re-enforce the panel’s claims that Brits do not understand fats – unaware of which are good and which are bad for their health. As a result, on average the UK eats 17% too much saturated fat; raising the risk of developing cardiovascular disease. In view of this, the Food Standards Agency’s (FSA) has commissioned a consultation on how to reduce the nation’s intake of saturated fat and energy.

“Most of us should be worrying less about the amount of fat we are consuming, and more about what types of fat we’re including in our diets. The research is worrying, as it shows that many of us are still unaware of the risks of eating too much saturated fat, despite health professionals and academics long-term concerns backed by a wealth of clinical evidence,” said Dr Sarah Berry of The Fat Panel.

“It’s good to see the Government shining a spotlight on this harmful fat. If it hopes to see a reduction in the amount of saturated fat that people are eating, we need to help people to understand SAFA and why it’s so bad for your health”.

There is a lot of public confusion over which foods are high in saturated fat, making it difficult for the public to know which fats and foods they should avoid or cut down on. More than one third of those questioned (35%) believes that sunflower oil is high in saturated fat (it contains just 12%), whilst more than one quarter think that rapeseed oil is high in this bad fat (it contains just 8% saturated fat).

Nearly one in 10 of those questioned do not realise that butter is high in saturated fat. A further one in eight does not think cakes and biscuits have a high SAFA content. In addition, one in 10 are unaware of meat products, such as meat pies and sausages, containing high levels.

Sian Porter of The Fat Panel says “By understanding that saturated fat is bad for the body, the next step is for people to recognise which foods contain these. Snacks such as cakes, biscuits and pastries contain high levels – but this can easily be rectified by simply swapping these for healthier options like fruit or even toast with spread – which on average contains 25% less saturated fat. It’s all about education, and having the knowledge to make informed – and as a result – healthier choices”.

Recent moves on food labelling should help people make these choices; however just half of us even look at the on-pack information when buying butter or spreads for instance, and only one in six look at how much saturated fat is in the pack. When thinking about saturated fat content, all spreads are at least 25% lower in saturated fat than butter and some contain much less with certain spreads offering up to 83% less saturated fat. More and more people are opting for low-fat products, whether on health or diet grounds, but it seems like few consider what type of fat a product contains.

The Fat Panel
Dr Sarah Berry BSc Msc PhD RNutr
Dr Berry is a registered nutritionist, working at kings College, and her specialist area of knowledge and research is lipid metabolism and coronary heart disease risk.

Sian Porter MScBsc(HONS) RD
Sian is a state registered dietician and holds an MSc in Health Economics.

Dr Paul Stillman MB ChB DRCOG PGCHE
Dr Stillman is in general practice in Crawley, Sussex and is a general practice trainer with the British Postgraduate Medical Federation.

Dr Pamela Mason, PhD, MSc, MRPharmS
Dr Mason is a nutritionist and pharmacist.

Dr Chris Steele MB, ChB
Dr Steele is a general practitioner and is the regular ‘doc’ on ITV’s ‘This Morning’ show. He is Health Journalist of the Year.

Dr Amanda Kirby MBBS MRCGP MFFP
Dr Kirby is a GP in Cardiff, with specific experience in community paediatrics.

Research was undertaken by Kember Associates with adults across the UK.

www.TheFatPanel.org.uk

Exercise therapy treats depression

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London:The last three years have seen a significant rise in the number of GPs prescribing exercise to people with mild to moderate depression, according to new research* from the Mental Health Foundation.

The charity says that 22% of GPs now prescribe exercise therapy as one of their three most common treatments for depression compared with only 5% three years ago.

The new figures also show a change in GPs’ beliefs about exercise therapy. Almost two-thirds of GPs (61%) now believe a supervised programme of exercise to be ‘very effective’ or ‘quite effective’ in treating mild to moderate depression, in comparison to 41% three years ago. And two thirds of GPs (66%) who currently do not have access to an exercise referral scheme say they would use one if it were available.

1 in 6 GPs (16%) have noticed an increase in the number of people asking whether exercise would be a suitable treatment for their depression.

The Mental Health Foundation has been campaigning for the last three years to increase the use of exercise referral for mild to moderate depression. The charity warns that despite growing interest among patients and changes to GP attitudes, exercise on prescription is still not widely available – with less than half of GPs (49%) able to access an exercise therapy referral scheme for people with depression.

Andrew McCulloch, Chief Executive of the Mental Health Foundation, said:

“It is excellent news that GPs are now turning to exercise therapy to help people with depression. There is a real need for increased availability of exercise on prescription so that it is accessible alongside antidepressant medication and psychological therapies. Depression is a complex illness – it is important that GPs have a range of treatments to offer and that people with depression have a choice.”

The Mental Health Foundation is now working to expose the barriers that prevent exercise therapy from being offered universally. The research programme, partly funded by the Department of Health, involves the charity working with six sites across England that run exercise referral schemes**.

The research findings will be published in early 2009, in addition to a toolkit that will include practical advice on setting up and delivering an exercise referral scheme, as well as training packages for referrers in primary care and industry staff involved in exercise therapy delivery.

Two information booklets about exercise and depression are available from the Mental Health Foundation – ‘How exercise can help beat depression’ for patients and ‘Exercise referral and the treatment of mild or moderate depression’ for GPs and healthcare practitioners. Download from www.mentalhealth.org.uk or telephone 020 7803 1100.

* Total sample size was 200 GPs – the survey was carried out by GfK HealthCare. The Up and Running? report published by the Mental Health Foundation in 2005 includes the results of 200 GPs polled three years ago – www.mentalhealth.org.uk

** The participating six sites are located in Bedfordshire, Cambridgeshire, London, Northamptonshire, Redcar and Cleveland, and the Wirral.

About the Mental Health Foundation:

The Mental Health Foundation uses research and practical projects to help people survive, recover from and prevent mental health problems. We work to influence policy, including government at the highest levels. And we use our knowledge to raise awareness and to help tackle the stigma attached to mental illness. We reach millions of people every year through our media work, information booklets and online services.

Parents tell porkies so kids can skip exercise, reveals new survey

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London: The average child spends over 3½ hours a day watching TV but less than 3½ hours a week exercising according to research out today. The findings show that activities taken outside of school have declined by 41% in a single generation with virtual activities replacing real life activity for many kids. This issue isn’t helped by the fact that almost a quarter of the parents polled admitted to having written a ‘false sick note’ to allow their child to skip PE in school.

Dame Kelly Holmes Comments: “I’m deeply alarmed but not surprised at the news that today’s children are doing a lot less exercise than their parents did. There’s no doubt modern life is limiting the amount they do – whether it’s because of lifts to school or use of technology. Our kids need to learn the importance of exercise in leading fulfilling and healthy lives. They need to get up off the sofa.”

The national activity audit has been released to mark the launch of this year’s Sainsbury’s Active Kids initiative which is being led by double Olympic gold medallist Dame Kelly Holmes. Launched three years ago, the Sainsbury’s Active Kids voucher programme has already generated £50 million in investment in sporting equipment for UK schools.

One in 20 children do no exercise at all outside school, which rises to nearly one in 10 in girls. London children are the worst when it comes to skipping exercise with 17% claiming to be completely inactive outside school. Urban children are more likely to blame a lack of local resources for their sofa habit with kids from Birmingham, Manchester, and Newcastle stating they had “nowhere to go.”

Dame Kelly Holmes further comments: “Schools are doing a great job in promoting sports, but it is essential that children do activity after school and at home as well. What troubles me about these findings is that so many are spending too much time lying around rather than getting out and about learning new skills and having fun.”

For more information visit www.sainsburys.co.uk/activekids

Fitness not genes is the key to longevity

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Boston: Regular exercise is more important than genes if you want to live a longer life, according to new US research.

Risk factors such as smoking, diet and health account for three quarters of the variations in lifespan. Only one quarter is down to genes.

The research published in the Archives of the Internal Medicine Journal, studied a group of men aged 72 over a period of four years. A figure of 40 per cent lived to the age of 90 or more.

It was found that those who were overweight, with diabetes, hypertension and who smoked had a reduced life expectancy while those who reached 90 were in better physical shape.

A 70-year-old who does not smoke, has normal blood pressure and weight, without diabetes and who exercises two to four times a week has a 54% chance of living to 90.

The following all reduce life expectancy:

* Not taking exercise – cuts the chance of a man reaching his 90s to 44%
* Obesity – cuts the chances of reaching 90 to 36%
* Smoking to 22%
* High blood pressure to 26%
* A combination of factors such as no exercise, obesity and diabetes cuts it to 14%

Cyclists live longer – so get on your bike!

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London: Bike Week, the UK’s biggest mass participation cycling event, is this year challenging families to get out of their cars, step away from the TV and get on their bikes. The call to action is ‘Free the Family’ and rediscover how much fun you can have together on a bike.

From Bristol to Belfast and Edinburgh to Eastbourne, thousands of free cycling events will provide the opportunity for everyone from total novices to passionate cyclists to get on their bikes. This year’s focus on the family means there will be children’s rides, free bike safety checks and advice on getting started.

Andre Curtis, Manager at Bike Week said; “Plenty of parents have forgotten how much fun cycling was as a child. This year’s Bike Week will help to revive those memories and encourage families to spend quality family time together, have fun and get fit at the same time. We hope that taking part in a Bike Week event will act as a catalyst for people to cycle more regularly and enjoy the long term benefits of a healthier lifestyle.”

Why not join the 500,000 people who came along last year? To find out what is taking place in your local area, visit www.bikeweek.org.ukand enter your postcode. If you’d like to take part but don’t have a bike – this shouldn’t stop you – you can simply search for your nearest bike rental outlet on the website. All participants get the chance to win a Center Parcs family holiday – giving another reason to get on your bike!

For further information, or if you’d like to organise your own event, log on to www.bikeweek.org.uk or phone 0845 612 0661 (within UK)

Five reasons to get on your bike:

1. Cyclists live on average at least two years longer than non-cyclists and their fitness levels are equivalent to being ten years younger – so forget nip and tuck, think pedal and push!

2. Cycling is the ultimate family activity; it’s healthy, fun and encourages children to be independent.

3.Twenty minutes of gentle cycling burns up to 100 calories, so if you cycle to work, you’ll be able to have that afternoon treat without feeling an inch of guilt!

4. Studies show that car drivers are exposed to five times as much polluted air than cyclists, making cycling good for the environment, as well as your health

5. In a rush? Cycling is often much quicker than public transport or taking the car – even better, you won’t spend a penny on public transport, road tax, parking, MOT or fuel.

Bike Week will run from 14-22 June 2008
Bike Week is one of the UK’s biggest annual promotions of cycling and provides a national umbrella for locally organised events and activities up and down the country.

Bike Week began as a grass-roots organisation in 1923 and receives funding from the Department for Transport, Cycling England, Transport for London, Northern Ireland Executive, The Welsh Assembly Government and The Scottish Government. Bike Week also receives funding from the cycle industry via Bike Hub.

The partners that run Bike Week are drawn from the whole cycling community including the cycle industry, Cycling England and Cycling Scotland, Sustrans, CTC and Cycle Campaign Network. More information can be found at www.bikeweek.org.uk

National Bike Week – 14-22 June

London: Bike Week, the UK’s biggest mass participation cycling event, is this year challenging families to get out of their cars, step away from the TV and get on their bikes. The call to action is ‘Free the Family’ and rediscover how much fun you can have together on a bike.

From Bristol to Belfast and Edinburgh to Eastbourne, thousands of free cycling events will provide the opportunity for everyone from total novices to passionate cyclists to get on their bikes. This year’s focus on the family means there will be children’s rides, free bike safety checks and advice on getting started.

Andre Curtis, Manager at Bike Week said; “Plenty of parents have forgotten how much fun cycling was as a child. This year’s Bike Week will help to revive those memories and encourage families to spend quality family time together, have fun and get fit at the same time. We hope that taking part in a Bike Week event will act as a catalyst for people to cycle more regularly and enjoy the long term benefits of a healthier lifestyle.”

Why not join the 500,000 people who came along last year? To find out what is taking place in your local area, visit www.bikeweek.org.ukand enter your postcode. If you’d like to take part but don’t have a bike – this shouldn’t stop you – you can simply search for your nearest bike rental outlet on the website. All participants get the chance to win a Center Parcs family holiday – giving another reason to get on your bike!

For further information, or if you’d like to organise your own event, log on to www.bikeweek.org.uk or phone 0845 612 0661 (within UK)

Five reasons to get on your bike:

1. Cyclists live on average at least two years longer than non-cyclists and their fitness levels are equivalent to being ten years younger – so forget nip and tuck, think pedal and push!

2. Cycling is the ultimate family activity; it’s healthy, fun and encourages children to be independent.

3.Twenty minutes of gentle cycling burns up to 100 calories, so if you cycle to work, you’ll be able to have that afternoon treat without feeling an inch of guilt!

4. Studies show that car drivers are exposed to five times as much polluted air than cyclists, making cycling good for the environment, as well as your health

5. In a rush? Cycling is often much quicker than public transport or taking the car – even better, you won’t spend a penny on public transport, road tax, parking, MOT or fuel.

Bike Week will run from 14-22 June 2008
Bike Week is one of the UK’s biggest annual promotions of cycling and provides a national umbrella for locally organised events and activities up and down the country.

Bike Week began as a grass-roots organisation in 1923 and receives funding from the Department for Transport, Cycling England, Transport for London, Northern Ireland Executive, The Welsh Assembly Government and The Scottish Government. Bike Week also receives funding from the cycle industry via Bike Hub.

The partners that run Bike Week are drawn from the whole cycling community including the cycle industry, Cycling England and Cycling Scotland, Sustrans, CTC and Cycle Campaign Network. More information can be found at www.bikeweek.org.uk

Exercisers are biologically younger, reveals new research

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London: People who exercise regularly appear to be biologically younger than those who lead sedentary lifestyles, scientists have found.

Inactivity not only leads to a greater risk of ageing-related diseases, but it may also influence the ageing process itself, researchers believe.

A study of twins found there was a difference of about nine years of ageing between those who exercised regularly and those who did not, even after considering other influences including body mass index (BMI), smoking and socio-economic status (SES).

Researchers at King’s College London and in the US studied ageing in 2,401 twins by analysing telomeres, which cap the end of chromosomes in cells and protect them from damage.

Telomeres shorten with age, leaving people increasingly susceptible to cell damage which causes disease.

However there is considerable variation between individuals, and recent research has also linked lifestyle factors such as smoking and obesity with shorter than average telomeres.

Those who exercise regularly are already known to be at lower risk of cardiovascular disease, type 2 diabetes, cancer, high blood pressure, obesity and osteoporosis.

Comparing twins who were raised together but did different amounts of exercise, the researchers found that on average the telomeres were significantly longer in the more active twin.

The study concluded: “The US guidelines recommend that 30 minutes of moderate-intensity physical activity at least five days a week can have significant health benefits.

“Our results underscore the vital importance of these guidelines. They show that adults who partake in regular physical activity are biologically younger than sedentary individuals.”

Moderate daily exercise reduces death in men

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Washington: Brisk walking for just 30 minutes daily is enough to half the risk of premature death of men from all causes, according to new research.

The US-government-sponsored analysis — the largest such study ever — found that a regimen of brisk walking 30 minutes a day at least four to six days a week was enough to halve the risk of premature death from all causes.

“As you increase your ability to exercise — increase your fitness — you are decreasing in a step-wise fashion the risk of death,” said study author Peter Kokkinos, director of the exercise testing and research lab in the cardiology department of the Veterans Affairs Medical Center in Washington, D.C.

That conclusion applies more or less equally to white and black men, regardless of their prior history of cardiovascular disease. According to Kokkinos, that may be because the veterans in the study all received the same level of care, regardless of income.

This evened the playing field, he said, giving him “great confidence” in the results, which will be published in the Feb. 5 issue ofCirculationand were released online Jan. 22.

In the study, Kokkinos and his team reviewed information gathered by the VA from 15,660 black and white male patients treated either in Palo Alto, Calif., or in Washington, D.C.

The men ranged in age from 47 to 71 and had been referred to a VA medical facility for a clinically prescribed treadmill exercise test sometime between 1983 and 2006. All participants were asked to run until fatigued, at which point the researchers recorded the total amount of energy expended and oxygen consumed.

By tracking fatalities through June 2007, Kokkinos and his colleagues found that for both black and white men it was their fitness level, rather than their age, blood pressure or body-mass index, that was most strongly linked to their future risk for death.

The study proved that it takes relatively little exercise to achieve health benefits.

Loose weight, get fit – get on your bike

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Fed up with overcrowded public transport or bored of sitting in traffic?Why not ride to work and reap the benefits?

Evans Cycles, the UK’s largest specialist cycle retailer, gives you a few reasons why cycling to work could be more beneficial to you than you think.

The list of why cycling is better is endless. It’s clear that by bike you’re more environmentally friendly, save time and money especially through the busy streets of the countries major cities. With the government announcing a £140 million cycling plan for the next three years, it is going to make travelling by bike so much easier.

Cycling is low intensity and as hard as you want it to be. You can choose a long or short route depending on how confident you feel and what you want to achieve. If you don’t like revealing all at the swimming pool, or find that running is too intense then cycling can beat all that. Steady pace cycling burns fat and has the added value of taking you from A to B.

“Cycling to work has many more health benefits than you think” says Claire Beaumont, Evans Cycles’ fitness expert. ”We all think of it as an alternative mode of transport but the workout you get from riding helps keep you fit without realising it and is so much better for your wellbeing especially this time of year when everyone is coughing and sneezing on public transport”.

Can help weight loss

When you cycle a simple bit of mathematics happens, you eat food to put energy in the body, you then burn energy from food to power your body to cycle. There is then a negative energy intake and you lose weight, or if you didn’t want to slim down then it means you can have an extra cream cake at the weekend!

Feel better

What is also great about cycling is that although your using energy and tire the body in the long term the feeling of well being will make you feel more energised because exercise takes you out of your daily routine, helps you focus on what your body is doing and take you away from things happening from day to day.

Defence against Coughs and Colds

A regular bit of cycling is a way to boost your immune system, after moderate exercise of about an hour your body will recognise this and release more bacteria fighting cells into the blood stream over time the levels of cells from the immune system will rise to a new baseline which means the body becomes more effective at fighting infection compared to someone who is sedentary.

How Much?

Government guidelines recommend that adults should to at least 30 minutes of activity everyday and cycling is an easy way to get this recommendation into your daily routine. Ideally 1 hour of cycling is great for your body it doesn’t have to be strenuous and not done all in one block, how about a cycle to the shops.

No gym fees

A decent bike, that won’t fall apart after a month of riding, will set you back about £300. Mountain bikes, road bikes, hybrid or folding bikes are now more affordable than ever. £30 gets you a comfortable, lightweight helmet that passes all relevant safety standards. Waterproof jackets with reflective strips that combine comfort, practicality and safety start from around £50. With winter gloves from around £20 you can have all the gear you need to get started for around £400, that’s usually less than a year’s gym membership!

Web: www.evanscycles.com

Moderate exercise increases stamina in older people

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Japan: Home exercise programmes can improve fitness and well being, Japanese researchers report.

Adults who walked at an aerobic rate for at least 20 minutes at least twice a week and to increase the total number of steps they walked daily showed significant gains in stamina, vitality and mental health after 32 weeks.

While the health benefits of exercise are clear, most studies investigating these benefits have involved supervised workouts, which can be costly and inconvenient in real life, the researchers point out. In the current study, published in the International Journal of Sports Medicine, they tested whether an at-home, unsupervised 32-week program would also be beneficial.

The researchers, at the Nara Medical University School of Medicine in Kashihara, randomly assigned 200 adults 42 to 75 years old to the exercise group or to a control group. In addition to walking, the exercisers were asked to attend a two-hour exercise class every four weeks.

At the end of the program, people in the exercise group showed significant improvements in a test of walking stamina and another test that required them to sit on a chair, stand, and sit again as many times as possible for 30 seconds. Male exercisers showed a greater increase in general and mental health than their counterparts in the control group, while women reported better physical functioning, general health and vitality.

The benefits of the program were “comparable” to those that would be seen with a standard supervised exercise program, says the report.

“The present method can be recommended as feasible for application in the community because many opportunities to perform home-based walking exist in daily life,” it adds.

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