KRON 4 | Can You Lengthen Your Life with a Shorter Workout?

Looking for a way to lower your risk of dying from heart disease, but you’re short on time? Here’s a tip to living longer while working out less.

kron4_shorter workouts2

Common Exercise Barrier

One of the biggest barriers to exercise is time. People often nix working out because they decide they don’t have an hour (or even a half hour) to spare. If that sounds like you, here’s the good news…

Researchers studied 55,000 adults aged 18 to 100 for over 15 years. They studied the following:

  • Overall health
  • Whether they ran
  • How long they lived

Clinical Examination

Physicians recorded and analyzed the following:

  • Resting blood pressure
  • Blood glucose
  • Cholesterol levels
  • Body mass index (BMI)
  • Cardiorespiratory fitness (assessed using a maximal treadmill stress test)
  • Health behaviors (smoking, alcohol consumption, leisure-time physical activity)
  • Physician-diagnosed medical conditions
  • Parental history of cardiovascular disease

The study excluded analyses from individuals who reported participating in other activities besides running (e.g, cycling, swimming, walking, basketball, racquet sports, aerobic dance, and other sports-related activities).

The Results (Compared with Non-Runners):

  • Runners had a 30% lower risk of death from all causes .
  • Runners had a 45% lower risk of death from cardiovascular disease.
  • Runners had a 50% lower risk of sudden cardiac death.

Cardiorespiratory fitness is a strong predictor of morbidity and mortality. (Morbidity is the condition of being unhealthy, ill, or diseased. Morbidity is the condition of being dead.) Runners had approximately 30% higher cardiorespiratory fitness than non-runners.

If You’re “Unhealthy”, Can You Still Benefit from Running?   

Continue reading “KRON 4 | Can You Lengthen Your Life with a Shorter Workout?”

KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death

You know you need to work out, but wonder how hard you need to exercise and how you can tell if you’re actually becoming more fit. The key is in understanding your different heart rates and what those numbers actually mean.

KRON 4_Exercise HR7

1. Heart Rate is the average number of times your heart beats per minute. Your heart ‘beats’ when it contracts and pumps blood through your body.

KRON 4_Exercise HR2

2. Resting Heart Rates indicates your basic overall heart health. The more conditioned you are, the less effort it takes to pump blood through your body and will be reflected in a lower resting heart rate. 

To get a resting exercise heart rate, take your pulse after being still for five or more minutes, preferably in the same position you’ll be in during exercise. That is, if you’re going to walk, then stand quietly for five minutes and then note your heart rate.

KRON 4_Exercise HR3

3. Warm-Up Heart Rate is a heart rate that should be HALFWAY between your resting heart rate and target heart rate. By monitoring your warm-up heart rate, you can assess whether you’ve transitioned properly from rest to exercise with respect to:

    • Increased blood flow
    • Body temperature
    • Oxygen transport
    • Metabolism

This will reduce the onset of lack of oxygen (ischemia), chest pain (angina), irregular heart beats (arrhythmias), and other dysfunctions during the conditioning exercise phase.

4. Maximum Heart Rate is the highest number of times your heart contracts in one minute. It can be determined accurately via a graded exercise test, i.e., a stress test on a treadmill, or can be predicted by your age.    Continue reading “KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death”

KRON 4 | Why Grip Strength Predicts Your Longevity

If you’re like most people, you don’t think about your grip strength until you struggle to open a jar or untighten a knob. But now there’s reason to know your actual grip strength. KRON 4 Morning News Weekend anchor, Marty Gonzalez, tests his grip, and I explain what your grip strength (or lack of it) says about your health.

What a Strong (or Weak) Grip Says About You
Research shows your grip strength is a good predictor of overall strength; and overall strength is a good predictor of overall health.

According to a four-year global study of over 140,000 people aged 35-70 years old in 17 countries, a weak grip is a stronger predictor for death from ANY cause compared to systolic* blood pressure. In other words, a firm, strong hand grip is a better health assessment tool than your blood pressure.

*Systolic blood pressure is the pressure in your arteries when your heart contracts. In one of our previous health segments, a high pulse pressure is a predictor of heart attacks and cardiovascular disease — a sign of stiff, damaged arteries.

These findings were published in The Lancet, a peer-reviewed medical journal, and were broadly consistent across various countries and economic levels.

How to Measure Grip Strength

Muscle strength is measured by grip. Your handshake can reveal your health status. Do you have a weak handshake or are you known for having a “vice grip”?

How to measure grip strength with a hand dynamometer.
A hand dynamometer measures grip strength.

Grip strength testing is inexpensive, easily performed in a doctor’s office, and the results are immediate. NOTE: Grip strength is affected by a person’s stature:

  • Circumference of the forearm
  • Circumference of the hand
  • Hand length

Since stature affects grip strength, relative grip strength is a better method of assessing muscle weakness (i.e., comparing changes in strength) vs. absolute grip strength using standard normative values.

Powerful Predictor of Death

The researchers found that every 11-pound decline in grip strength was linked to the following:   Continue reading “KRON 4 | Why Grip Strength Predicts Your Longevity”

Whole Grains for Your Heart? Use the 5 to 1 Fiber Rule

Grain and cereal food selection in heart shaped porcelain bowls over lokta paper background. Green freekeh wheat in large dish with ears.

Ever since your doctor told you to start eating more fiber-rich foods, such as whole grains, vegetables, fruits, and legumes (beans, split peas, chick peas, and lentils), you switched to eating whole wheat bread. You congratulated yourself on trading in (reluctantly) your soft white “wonder” for a 21-grain brick, but your new kind of loaf may not be as healthy and whole as you might think.

Why You Need More Dietary Fiber

There is accumulating evidence that eating more dietary fiber reduces your risk for:

• Type 2 diabetes
• Cardiovascular disease
• Certain cancers
• Weight gain
• Obesity
• Diverticular disease
• Functional constipation

According to a study published in the American Journal of Medicine, as your fiber intake goes up, your risk of metabolic syndrome goes down resulting in less inflammation and a drop in obesity risk. It was concluded that greater dietary fiber intake is associated with a lower risk of both cardiovascular disease and coronary artery disease. (See ‘”Inflammation / Foods that Heal and Harm“)

It’s no surprise that another study concluded that for every additional 7 grams of fiber consumed, heart disease risk decreased by 9%. Seven grams of fiber really doesn’t equate to that much food. You can get 7 grams through a serving of whole grains plus beans or lentils (e.g., rice and beans), or a few servings of fruits and vegetables.

How Dietary Fiber Benefits Your Heart

The cardiovascular benefits of dietary fiber include:

  • Helps get rid of excess bile (reduces LDL “bad” cholesterol)
  • Reduces cholesterol production
  • Feeds our “good” bacteria
  • Changes our gut hormones
  • Promotes eating low-calorie-density foods
  • Increases satiety
  • Delays gastric emptying

These effects collectively help control your cholesterol, body weight, blood sugar, and blood pressure which all reduce your risk for cardiovascular disease.

Also, per a study published in the European Journal of Clinical Nutrition, dietary fiber has been shown to reduce inflammation, specifically, C-reactive protein, a sensitive inflammatory marker that can predict chronic disease.

Eat More Whole Plant Foods

Consuming more dietary fiber means eating lots of whole plant foods, such as:

Whole Wheat Oatmeal Pancakes
Whole Wheat Oatmeal Pancakes

Soluble fiber acts like a “cholesterol sponge”. Sources include:

  • Oats
  • Nuts
  • Seeds (especially flaxseeds)
  • Legumes
  • Most fruits

Sources of insoluble fiber, a.k.a. “Nature’s Broom”, help prevent constipation and include:

  • Whole wheat
  • Wheat bran
  • Brown rice
  • Other whole grains
  • Most vegetables

When shopping for “packaged” grain products, such as bread, crackers and ready-to-eat cereals, the first word in the ingredients list should be “whole”. However, the remaining ingredients might look like a bunch of chemicals, so how do you choose?

The “Five to One Fiber Rule”   

A more reliable strategy to identify a healthy whole grain food product is to   Continue reading “Whole Grains for Your Heart? Use the 5 to 1 Fiber Rule”

Fit TV | Anxiety and Depression Are Different in Men

June is Men’s Health Month

VIDEO: Three men/boys kill themselves every hour of every day. Would you recognize the symptoms if your son, husband, father or friend is depressed? Men generally don’t show the “classic” signs of depression nor do they typically reach out for help or seek medical attention.

Even trained clinicians are less likely to correctly diagnose depression in men than in women. In this episode, I talk with Dr. Will Courtenay, “The Men’s Doc”, an internationally-recognized expert on men’s emotional health. We discuss the symptoms and causes leading up to depression in men, including postpartum depression in men. (Yes, really!)

It wasn’t that long ago that actor and comedian Robin Williams shocked the world by killing himself. Williams battled drug and alcohol abuse for decades and had open heart surgery in 2009. Heart patients often experience anxiety after their cardiac event.

This episode also includes a three-minute segment on “Pet Health”. Pets often help alleviate depression. Find out how to care for your senior pet with San Ramon veterinarian Dr. Glen Weber.