Health News You Can Use Today

Read about recent studies that can help you live a longer and better life.

Short Bouts of Activity Burn More Calories

A study published in Proceedings of the Royal Society B found that very short bouts of activity use significantly more energy than longer ones.  The researchers tested energy expenditure for different lengths of time, from 10 seconds to four minutes - considered “longer” in the study - and found that starting and stopping activities such as walking and stair climbing used up to 60% more energy.

The longer the exercise (approaching four minutes) the lower the energy expenditure. The fact that very short bouts of activity burn relatively more energy is probably a matter of efficiency.

Think of your body as a car. Cars use more gas to achieve a steady state, such as going 55 miles per hour on the highway, which is more energy efficient than driving in stop and go traffic. The same is likely true for the body.

When you go from sitting or lying down to walking or climbing stairs, it takes more energy to gear up for the activity. As your body becomes accustomed to the movement, it becomes more efficient and uses less energy than it would in a steady state of activity where you’re moving at the same pace.

This study adds to other evidence that shows moving more throughout the day is good for you. As I said in this post about non-exercise movement, every move you make matters for weight control and overall health.

Small bouts of activity are beneficial, but they are not a substitute for exercise.  Walking briskly for 30 minutes still burns more total calories than walking for 30 seconds, and strength training at least twice a week supports your muscle and bone health.

Balance Relates to Quality of Life

Much has been made recently about how being able to balance on one leg relates to health. In a PLOS One study where 40 men and women ages 50 and older were asked to stand on one leg, researchers found that balance was affected by advancing age.

Balance is defined as the ability to remain upright while moving or standing still, affects your wellbeing. Good balance may improve your quality of life and longevity by allowing you to go about your daily activities, such as climbing the stairs or walking, so that you’re sitting less. A 2022 study in the British Journal of Sports Medicine found that the ability to balance on one leg for 10 seconds or more was linked to a longer life. The researchers studied people ages 51-75 for a period of seven years.

The inability to stand on one leg may be an indicator of fall risk. Practicing different types of balance can counteract age-related decline. A 2019 review of 25 studies in the journal Frontiers in Aging Neuroscience found that exercise and balance training improved balance and resulted in people reporting increases in quality of life and cognitive function, including memory.

The Physical Activity Guidelines for Americans suggest that older adults (65 years plus) do a variety of physical activity that includes balance training as well as aerobic and resistance training, but don’t wait. It’s never too early to start working on your balance. 

Coffee, Tea, Caffeine and Health

Coffee and tea lovers, rejoice!  There’s good news about your favorite caffeinated beverages in The Journal of Clinical Endocrinology & Metabolism.

The study found that regularly consuming moderate amounts of coffee, tea, and caffeine offered protection against cardiometabolic multimorbidity (CM), which is the co-existence of two or more of the following conditions: high blood pressure, diabetes, or cardiovascular disease.

In the study, any amount of caffeine was associated with a lower risk for CM in participants, who were initially free of cardiometabolic diseases. Moderate caffeine intake, about 200 to 300 milligrams daily-worth, had the most pronounced effect on decreasing CM risk as compared to consuming 100 milligrams or less daily.

Check out how much caffeine is in your favorite drinks here. What you add to coffee and tea can affect your health, too. Limit excessive amounts of cream, sugar, sugary flavor shots, and whipped cream to keep calories and added sugar relatively low.  

Do you have questions about nutrition for perimenopause and beyond? Let me know!