No more excuses

Many people think that getting fit means devoting your life to the gym and slogging it out for hours. And unsurprisingly, that can be pretty off-putting.

But increasingly we’re realising that short workouts can be much more effective than long ones, if you just know what to do.

It turns out that just a minute’s exercise a day can have a hugely beneficial impact on your health.

According to a study by the Universities of Exeter and Leicester, women who do 60-120 seconds of high-intensity weight-bearing exercise a day have four per cent better bone density than those who do less than a minute.

Women who exercise for over two minutes have even stronger bones, with density six per cent higher than those who do under a minute.

After the age of 30, people tend to lose more bone mass than they gain, and the higher your bone density, the lower your likelihood of developing osteoporosis.

You’re also less likely to have bone fractures in old age.

The study was conducted on over 2,500 female participants, and it’s women who are most at risk of osteoporosis, with bone density declining significantly after the menopause.

According to the International Osteoporosis Foundation, a tenth of women aged 60 are affected by osteoporosis, and this rises to two-thirds of women aged 90.

What’s more, one in three women over the age of 50 and one in five men of the same age will suffer from osteoporotic fractures.

But further research needs to be done to work out how best one should undertake exercise in order to improve bone density the most.

“We don’t yet know whether it’s better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as one to two minutes a day,” said lead author Dr Victoria Stiles.

“But there’s a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women.”

To reach their conclusions, the researchers asked their participants to wear activity monitors for a week and then compared this data to measurements of their bone health.

The activity data was broken down into single seconds to understand how people move in their daily lives.

“We wanted to make every second count in our analysis, because short snippets of high-intensity activity are more beneficial to bone health than longer, continuous periods,” Stiles said.

“We were careful not to ignore short bursts of activity throughout the day.”

Many people, although not consciously exercising, engage in non-exercise activity thermogenesis – or NEAT – over the course of the day, and this can be enough to improve your health.

If you want to increase your bone health, start with simply trying to walk more, and from there you can incorporate short bouts of running too.

There are limitations to the study’s findings though.

“Because this is a cross-sectional study – which assesses data taken from a subset of the population at a particular point in time – we can’t be sure whether the high-intensity physical activity led to better bone health, or whether those with better bone health do more of this exercise,” Stiles clarified.

“However, it seems likely that just one to two minutes of running a day is good for bone health.”

It’s not the first study to suggest you can drastically improve your health with just a minute’s exercise either: earlier this year, researchers from McMaster University found that 60 seconds of intense exercise broken up into 20 second blasts as part of a ten-minute workout can be as effective as a 45 minute endurance workout.

No more telling yourself you just don’t have the time to keep fit then.


Want glowing skin on your wedding day? Add papaya to your diet

tips for wedding day, how to look good on wedding day, tips for brides, papaya and it's benefits, Indian express, Indian express news

As the next season of weddings is drawing near, all the would-be brides are gearing up to look and feel their absolute best on that special day of their life. Add papaya to your diet to achieve the glowing skin and fit body like never before.

Well, it might sound incredible but this one fruit, papaya, can really do wonders for all your beauty and health needs, says Mehar Rajput, dietitian and nutritionist from Fitpass.

* Cuts the fat to give you that dream figure: Make it a habit of eating two bowls of papaya every day for a month prior to your D-day. The fruit has a super enzyme, papain, that helps in faster digestion, increasing metabolism and creating healthy waterworks, all of which aid in an efficient weight loss strategy. So by having this approximately 55-calorie portion, not only you are ready for your D-day but also for that beach body, you are craving for your honeymoon.

* Aids digestion: Irregular and unhealthy eating due to wedding jitters can have the bride constantly complaining about acidity or upset stomach. A bowl of papaya everyday can keep stomach problems at bay through its papain enzyme that can help in improving digestion. Moreover, the fibre content in papaya clears the stomach and aids digestive performance so that the bride stays happy from within.

Mohit Narang, skincare expert of brand Avon too shares the benefits of papaya on the skin.

* Exfoliation: Pep up your skin with Papaya since it has an enzymatic effect and it is very good for the clearance of dead skin.

* De-tanning: Papaya is as refreshing for your skin as it is for your body when you eat it. It has a very good anti-tanning effect and is an excellent beauty choice for de-tanning.

* Skin polishing: Papaya helps give your skin a radiant glow and a smooth finish and it brings a lot of shine to your face.





Valentine’s Day gifts for your fitness fanatic partner

Valentine Day gift ideas for a fitness freak partner

1/8Valentine Day gift ideas for a fitness freak partner

Valentine’s day doesn’t have to be all about chocolates, flowers and jewellery. Here are ways you can please your partner who is into fitness and wellness…

​Activity tracker (FitBit, Jawbone, Samsung etc)

2/8​Activity tracker (FitBit, Jawbone, Samsung etc)

If your partner is a fitness freak, nothing can be a better gift than an activity tracker. Activity tracker will help your partner to keep a track of his fitness activities throughout the day and even night.

​Gym bag, skipping rope, workout bottles

3/8​Gym bag, skipping rope, workout bottles

Be it a new yoga pant, flashy new gym bag or an interesting workout bottle, new things make you feel motivated and enthusiastic about your workout. You can gift these individually or make a small gym bag hamper!

​A green tea mug with an inspiration quote

4/8​A green tea mug with an inspiration quote

All fitness freaks incorporate this habit of having green tea and black coffee in their regular routine. So how about if you give your partner a new mug so that they have a new reason to have it.

​BMI machines

5/8​BMI machines

While losing weight, one is advised to weigh themselves everyday in the morning. And along with your weight, your BMI also matters. So it’s best to gift your partner a BMI machine of his/her own.

​Gift Sugarbox, fitness edition

6/8​Gift Sugarbox, fitness edition

This fitness edition is curated by fitness expert Namrata Purohit, who feels fitness today is more than just a person’s external image – it’s about being fit internally. For me fitness has always been about having fun and Sugarbox seemed like a great medium for me to convey this message to the audience.

​A brand new yoga mat

7/8​A brand new yoga mat

After gymming, yoga has become the new fitness trend. And if your partner is a yoga freak, gifting a yoga mat would surely make him/her happy. You can go for customized yoga mats as well!

​Assortment of soothing teas

8/8​Assortment of soothing teas

A combination of healthy teas will help your partner to take a break from their boring routine of having the same tea every day. After all variations and changes are loved by everyone.

(Picture Courtesy: Shutterstock/Thinkstock/Pixabay)


10 districts awarded on National Girl Child Day for contributing towards woman empowerment

On the occasion of National Girls Child Day 10 districts were felicitated for their contribution towards woman empowerment.

Image Source: indianstampghar.com

Image Source: indianstampghar.com

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On the occasion of National Girl Child Day 10 districts were felicitated for their contribution towards woman empowerment. It was celebrated on Tuesday, themed on ‘Beti Bachao, Beti Padhao’. 

Winner districts:

  • Cuddalore (Tamil Nadu)
  • Jalgaon
  • Osmanabad (Maharashtra)
  • Raigarh (Chhattisgarh)
  • Kathua (J&K)
  • Jhunjhunu (Rajasthan)
  • North Sikkim (Sikkim)
  • Gwalior (Madhya Pradesh)
  • Yamunanagar (Haryana)
  • Mansa (Punjab)

They were recognised for their contribution in different categories which were “effective community engagement, enforcement of the Pre-Conception and Pre-Natal Diagnostic Techniques Act and enabling girl child education”.

2016 Rio Paralympics, silver medalist Deepa Malik; one of the first women fighter pilots Avani Chaturvedi; first women amputee to climb Mount Everest Arunima Sinha; and advisor of Balaknama newspaper Shanno spoke at the event and shared their personal stories. Women and Child Development (WCD) Minister Maneka Gandhi, Secretary WCD, Leena Nair were among many others who attended the event.

(Read: CBSE Board Exam 2017: Peon allegedly steals blank answer sheets)

More on the report:

Also, IIHMR University, Jaipur created awareness this World Girl Child Health Day and reported that 56 per cent of the girls between 15-19 years suffer from Anaemia.

Why is the gap between male and female diverging? 

With the rise in government taking measures to secure the future and health of the girl child across the nation, there are multiple reasons why inequities still exist and obstruct the growth and development of girl children. Some of the major inequities are primarily due to differential care amongst male and female child, gender inequality exists also due to sex selective abortions and neglecting the female child post birth; thus, putting them to the risk of malnourishment and retardation of growth.


Smoking a pack a day causes 150 mutations in every lung cell, research shows

Smoking a pack a day causes 150 mutations in every lung cell, research shows (Getty Images)Smoking a pack a day causes 150 mutations in every lung cell, research shows (Getty Images)
Scientists have found that smoking a pack a day of cigarettes can cause 150 damaging changes to a smoker’s lung cells each year.

The findings come from a study of the devastating genetic damage, or mutations, caused by smoking in various organs in the body.

Publishing in the journal Science on Thursday, the researchers said the findings show a direct link between the number of cigarettes smoked in a lifetime and the number of mutations in the DNA of cancerous tumors.

The highest mutation rates were seen in lung cancers, but tumors in other parts of the body – including the bladder, liver and throat – also had smoking-associated mutations, they said. This explains why smoking also causes many other types of cancer beside lung cancer.

Smoking kills six million people a year worldwide and, if current trends continue, the World Health Organization predicts more than 1 billion tobacco-related deaths this century.

Cancer is caused by mutations in the DNA of a cell. Smoking has been linked with at least 17 types of cancer, but until now scientists were not clear on the mechanisms behind many of them.

Ludmil Alexandrov of Los Alamos National Laboratory in the United States, one of those who carried out the research, explained that in particular, it had until now been difficult to explain how smoking increases the risk of cancer in parts of the body that don’t come into direct contact with smoke.

“Before now, we had a large body of epidemiological evidence linking smoking with cancer, but now we can actually observe and quantify the molecular changes in the DNA,” he said.

This study analyzed over 5,000 tumors, comparing cancers from smokers with those from people who had never smoked.

It found certain molecular fingerprints of DNA damage – called mutational signatures – in the smokers’ DNA, and the scientists counted how many of these were in different tumors.

In lung cells, they found that on average, smoking a pack of cigarettes a day led to 150 mutations in each cell every year. Each mutation is a potential start point for a “cascade of genetic damage” that can eventually lead to cancer, they said.

The results also showed that a smoking a pack of cigarettes a day led to an average 97 mutations in each cell in the larynx, 39 mutations for the pharynx, 23 for the mouth, 18 for the bladder, and six mutations in every cell of the liver each year.

Mike Stratton, who co-led the work at Britain’s Wellcome Trust Sanger Institute, said it was a bit like digging in to the archaeology of each tumor

“The genome of every cancer provides a kind of archaeological record, written in the DNA code itself, of the exposures that caused the mutations,” he said. “Looking in the DNA of cancers can provide provocative new clues to how (they) develop and thus, potentially, how they can be prevented.”


‘New Day’ In Lung Cancer As Merck Drug Shines, Works With Chemo

'New Day' In Lung Cancer As Merck Drug Shines, Works With Chemo

COPENHAGEN: Merck & Co scored a double hit on Sunday with new clinical data showing its Keytruda immunotherapy offered big benefits in previously untreated lung cancer patients, either when given on its own or with chemotherapy.

As a monotherapy, Keytruda halved the risk of disease progression and cut overall deaths by 40 percent compared to chemotherapy alone in pre-selected patients whose tumors had been tested using a biomarker.

And when given with two older chemotherapy drugs in non-selected patients, it was almost twice as likely to shrink tumors as chemotherapy alone.

Another similar drug from Roche also demonstrated broad efficacy as a so-called second-line option in patients who had received prior treatment.

“Remember this day. It’s a new day for lung cancer treatment,” Stefan Zimmermann of Lausanne’s University Hospital told reporters at the European Society for Medical Oncology (ESMO) congress as the results were presented.

An editorial in the New England Journal of Medicine, where the Merck monotherapy results were published, said Keytruda could become “a new standard of care”.

The various findings suggest that treating lung cancer – the biggest cancer killer globally – with powerful new immune system-boosting medicines is going to involve more permutations than some experts originally expected.

Rival drugmaker Bristol-Myers Squibb had tried a catch-all approach with its Opdivo drug but it failed to help previously untreated patients when given on its own in a trial that included people with low levels of a protein called PD-L1.

Keytruda, as a sole agent, was targeted only at patients with high PD-L1, making them more receptive to immunotherapy.

Lead researcher Martin Reck of Germany’s Lung Clinic Grosshansdorf predicted that testing for the PD-L1 biomarker would now become standard “from today”.

U.S. regulators are expected to decide whether to approve Keytruda for first-line non-small cell lung cancer, the most common type, by Dec. 24.

Merck had already said in June that Keytruda worked in the trial but the scale of the benefit was only disclosed at ESMO.

Combination Therapy

The second trial, mixing Keytruda with chemotherapy, was much smaller but was notable because it was the first time that a combination of immunotherapy and chemotherapy has been shown to work in a randomized Phase II study.
Many experts have been skeptical about this approach and investors’ expectations, up until now, have been quite low.

In the event, researchers reported that Merck’s combination cut the risk of disease progression or death by 47 percent compared to chemotherapy alone after 10.6 months, while 55 percent of patients saw their tumors shrink versus 29 percent.

Patients in this trial were not selected by PD-L1 expression but the study did find that those with higher PD-L1 had a higher response.

Roger Perlmutter, Merck’s head of research, said both trials suggested Keytruda could offer a broad array of patients meaningful improvement over standard platinum-based chemotherapy, which is now more than two decades old.

Drugs like Keytruda and Opdivo work by taking the brakes off the immune system and allowing the body’s natural killer cells to home in on tumors.

They are expected to sell tens of billions of dollars in the years ahead, with lung cancer the largest market.

Up until now, Bristol has dominated the field but investors have started to shift their bets, with forecasts for Opdivo declining while those for Keytruda have risen.

The current consensus forecast among analysts is for Keytruda sales to reach $8 billion in 2021, with Opdivo selling $10.5 billion, according to Thomson Reuters data.

Results of Bristol’s failed Opdivo trial, which included patients with tumors testing only 5 percent or higher for PD-L1 against the 50 percent cut-off used by Merck, were also presented at ESMO.

These showed progression-free survival was 4.2 months with Opdivo and 5.9 months with chemotherapy, although the difference was not statistically significant. Overall survival was 14.4 months with Opdivo versus 13.2 months.

The failure of Opdivo to work for “all comers” in lung cancer was first announced in August, without any details. It was a major setback for Bristol, wiping out around a quarter of the company’s market value, and it has caused investors to rethink prospects for immunotherapy treatments.

Many now believe that combination therapy is the way ahead, with Bristol and AstraZeneca working primarily on using two immunotherapies together, while Roche and Merck look at adding chemotherapy.


Jaipur girl to be Canada’s High Commissioner for a day

High Commission of Canada

The High Commission of Canada organised a competition as a part of activities on October 11, so as to mark International Day of the Girl. Several young women from all over India had participated in the same and Medha Mishra, an Engineering student from Jaipur was selected to serve as Canada’s High Commissioner for a day.

Target gender equality and girls’ rights:

She had participated in a video competition on the theme “Why girls’ rights are important and what can be done to achieve greater gender equality”.
She will hold meetings with senior diplomats at the High Commission and participate in public events being organised to create awareness about the importance of girls’ rights.

Staff from several foreign missions in Delhi will join students and enthusiastic volunteers for a run along Shanti Path at 12 noon.

(Read: Over 50 schools to remain shut today against lathi-charge on teachers)

Chat with diplomats:

Later on, Ms. Mishra and Mr. Jess Dutton, the Deputy High Commissioner for Canada to India, will be joined by the Mexican Ambassador Ms. Melba Pria; the Ambassador of Finland, Ms Nina Vaskunlahti; Ambassador of the United States of America, Mr. Richard Verma; the Deputy High Commissioner of South Africa, Ben Joubert and the Deputy High Commissioner of Australia, Mr. Chris Elstoft at IILM Institute for Higher Education for a ‘chat with diplomats’ session.

Diplomats will interact with management students and will discuss the issue of women in leadership.

Speaking on the occasion, Mr. Dutton, said: “We are proud to collaborate with diplomats from several nations and with officials and the people of India to promote the importance of girls’ rights.

In Canada, we strongly feel that gender equality is not only a human rights issue, but an essential component of sustainable development, social justice, peace and security.”


Prakash Javadekar launches ‘Sarthi’ at three Rajasthan centers on International Literacy Day

Union HRD miinister Prakash Javadekar inaugurated Sarthi at three centers, Churu, Chaksu and Udaipur in Rajasthan on International Literacy Day

On International Literacy Day, Union HRD Minister Prakash Javadekar inaugurated “Sarthi” at three centers, Churu, Chaksu and Udaipur in Rajasthan.

The program is likely to help the youth to get latest information on career opportunities and courses across the country.

Around 500 students in Churu, directly communicated with the minister as well as counsellors present at three locations.

This was the first time, HRD minister interacted with students: Read to know the minister’s reply

  • This was the first time, the minister interacted with students on the topic of higher education and career opportunities. He was joined by eminent educational and career counsellors
  • One student wanted the minister’s views on the “controversy related to high scoring by some state boards, like Tamil Nadu”, referring to students from the state getting admissions into the prestigious colleges of Delhi University
  • Replying to a student’s question, the minister said that the government is looking at instances such as these and was hoping to bring about some form of uniformity. “Don’t you think CBSE and state boards need a uniform syllabus,” he said.
  • “Since education is generally regarded as a slow-moving sphere of social policy, why has the ministry not been more pro-active?” in the reply, the minister said, “We are working towards bringing both qualitative and quantitative changes in education system.”

Vice President of Future Society makes some remarkable points:

  • “This initiative will help rural youth to join universities and will provide them a platform and a proper path to build carrier,” said, Future Society vice president Sushil Sharma
  • “Our effort will be to replicate this experiment on a larger scale both at the state and the national level.” he added.

View of Labour and Employment Minister of Rajasthan:

This project will certainly help in promoting the ‘Make in India and Skill India initiatives’, said Rajasthan Labour and Employment Minister Surender Pal Singh.

“Employment is a big problem for both rural and urban youth in the country. The reason for this is not only lack of opportunities but also lack of proper information. Sarthi hopes to bridge that gap,” a statement said.


Five to Try: Reigns makes you king for a day, while Disney Mix delivers tween-friendly chat

fivetotry aug12 lead2Tired of using the same old apps and games, week in and week out? Well, that’s what our Five to Try column is designed to fix, as we spotlight new Android releases worth a look. Our latest entry is headlined by Reigns, a clever king simulation that uses a Tinder-like interface to let you quickly swipe through consequential decisions. Add in a dash of dark humor and it’s a perfect fit for a quick phone play sessionlso worth a look this week are the kid-friendly and feature-rich Disney Mix chat app, goofy endless game Steppy Pants, Netflix’s new FAST Speed Test, and the Android adaptation of much-loved farming board game, Agricola. Clear some space on your device and snag a few fresh downloads this weekend.


An hour of moderate exercise a day enough to counter health risks from prolonged sitting

The health risks associated with sitting for eight or more hours a day — whether at work, home or commuting — can be eliminated with an hour or more of physical activity a day, according to a study from an international team of researchers.

Ever since a study back in 1953 discovered that London bus drivers were at greater risk of heart disease compared to bus conductors, scientists have found increasing evidence that lack of physical activity is a major risk factor for several diseases and for risk of early death. Recent estimates suggest that more than 5 million people die globally each year as a result of failing to meet recommended daily activity levels.

Studies in high-income countries have suggested that adults spend the majority of their waking hours sitting down. A typical day for many people is driving to work, sitting in an office, driving home and watching TV. Current physical activity guidelines recommend that adults do at least 150 minutes of moderate intensity exercise per week.

In an analysis published today in The Lancet that draws together a number of existing studies, an international team of researchers asked the question: if an individual is active enough, can this reduce, or even eliminate, the increased risk of early death associated with sitting down?

In total the researchers analysed 16 studies, which included data from more than one million men and women. The team grouped individuals into four quartiles depending on their level of moderate intensity physical activity, ranging from less than 5 minutes per day in the bottom group to over 60 minutes in the top. Moderate intensity exercise was defined as equating to walking at 3.5 miles/hour or cycling at 10 miles/hour, for example.

The researchers found that 60 to 75 minutes of moderate intensity exercise per day were sufficient to eliminate the increased risk of early death associated with sitting for over eight hours per day. However, as many as three out of four people in the study failed to reach this level of daily activity.

The greatest risk of early death was for those individuals who were physically inactive, regardless of the amount of time sitting — they were between 28% and 59% more likely to die early compared with those who were in the most active quartile — a similar risk to that associated with smoking and obesity. In other words, lack of physical activity is a greater health risk than prolonged sitting.

“There has been a lot of concern about the health risks associated with today’s more sedentary lifestyles,” says Professor Ulf Ekelund from the Medical Research Council Epidemiology Unit at the University of Cambridge. “Our message is a positive one: it is possible to reduce — or even eliminate — these risks if we are active enough, even without having to take up sports or go to the gym.

“For many people who commute to work and have office-based jobs, there is no way to escape sitting for prolonged periods of time. For these people in particular, we cannot stress enough the importance of getting exercise, whether it’s getting out for a walk at lunchtime, going for a run in the morning or cycling to work. An hour of physical activity per day is the ideal, but if this is unmanageable, then at least doing some exercise each day can help reduce the risk.”

The researchers acknowledge that there are limitations to the data analysed, which mainly came from participants aged 45 years and older and living in western Europe, the US and Australia. However, they believe that the strengths of the analysis outweigh these limitations. Most importantly, the researchers asked all included studies to reanalyse their data in a harmonized manner, an approach that has never before been adopted for a study of this size and therefore also provides much more robust effect estimates compared with previous studies.

[“source -cncb”]