Tag Archives: running

Exercise with moderation and live longer and healthier.

Climbing a mountain is both healthy and fun.

Climbing a mountain is both healthy and fun.

Exercise with moderation and live longer and healthier.

Research from the The Aerobics Center Longitudinal Study performed by the Cooper Institute in Texas shows that one of the reasons we are experiencing an obesity epidemic is simply that we move less than we used to.

Some of the not-so-positive stats provided by the study (based on US only):
– ¼ trips are one mile or less, but ¾ of those trips are done by car.
– Children ages 5-15 bike 40% less than they did in the 70’s.
– In the US only 6% of all trips are by walking or biking. In Sweden it’s 49%.

The study provides a list of small lifestyle changes you can do to get more activity into your everyday. If you are a regular reader of Nano Workouts you know that this is pretty much what this blog is dedicated to, and who am I to argue with science.

Run, but not too fast or too long
Another study from ACLS also tracked 5000 men and women who were runners. The study showed that people who ran less than 20 miles a week, at a pace of six to seven miles an hour, had a 19% lower risk of dying from any cause when compared to non-runners. But, runners to ran more miles at a faster pace did not have any additional survival benefits. Not very surprising the study also showed that walkers suffered less risk of injury than runners. Moderation is key.

Link to reserch presentation (PDF)

Don’t walk up stairs, RUN!

Sorry no illustration today! I’m currently working on the last pieces of the script for the Nano Workout book, which is due in a couple of weeks. But once that is done I’m back in full speed.

Today’s message is: Run up stairs, don’t just walk. And for an extra intense experience run with high knees.

You can’t get a much more intense workout than running in stairs at high pace, even if it’s just a few floors. What’s also great is that with this kind of intense interval exercise your body will continue to burn calories even when you have reached your floor.