Clio @cliomoore

Exercise is probably the single best way to extend lifespan. You need to exercise like your life depends on it. Because it does. Here's why. 👇🧵 /1

Be stronger to live longer. A new analysis of 1,890 “oldest old” individuals (aged 90+) across 28 countries found: - Handgrip strength was inversely related to all-cause mortality over 4.2 years (mean follow-up) - Those in the 10th percentile for strength had 27% higher mortality risk - Those in the 90th percentile had 31% lower mortality risk Improving muscle strength - even in the oldest old - could boost life expectancy.

Resistance training works in many forms. And with many different configurations of training variables. Yet 70-90% of adults- particularly older adults - don’t meet current guidelines. The benefits are clear, but the implementation is key.

@RonOCois 🤷🏼‍♀️😥

This meta-analysis (recently published in BMJ) shows that walking, jogging, yoga and strength training are the most effective exercise modalities to treat major depressive symptoms. Effects were comparable to psychotherapy and antidepressants. 218 studies, 495 study arms, 14 170 participants. bmj.com/content/bmj/38… @mnoetel @TarenSanders @DanielG12754470 @BorjadelPozoCr1 @dan_hoek @rebecca_pagano @LisaGPagano @Drphilparker @stuart_biddle @lonsdale_c

Here is another interesting meta-analysis showing that exercise alone is similarly effective as antidepressants or a combination of exercise+antidepressants in the treatment of non-severe depression. Randomized controlled trials from 1990-present and 25 comparisons included. bjsm.bmj.com/content/bjspor… @BJSM_BMJ

More evidence of importance of building strength @ActiveScotGov @PathsforAll Weightlifting at retirement age keeps legs strong years later, study finds theguardian.com/society/articl…

Age is just a number.. 🎉

‘There is no such thing as an elite 8 year old, or high performance 10 year old…’ 🎥 Wayne Goldsmith on ‘not worshipping physical talent’. Since the 1990’s, Wayne has worked directly with Olympic champions, pro athletes, pro teams & top coaches from around the world. #coaching #coach #coacheducator #coachmotivation #parent #parentingTips #youthsport

Often we focus on the physical benefits of exercise. But the emotional benefits can be just as (if not more) powerful. In this study, women reported the wellbeing benefits of gym-based resistance training to include: - Social affiliation - Feelings of “flow” - Building autonomy - Personal growth and mastery - Improved self esteem and confidence “Greater emphasis of these wellbeing benefits in public health messaging may encourage more women to engage in gym-based resistance training.” sciencedirect.com/science/articl…

🚨What are the effects of exercise on depression, anxiety and distress?🤔 #BJSMBlog summarises the #KeyFindings from the recently published paper that demonstrated exercise should become the mainstay of treatment, rather than just an alternative🤯 ➡️ bit.ly/43scIvR

So, grifter extraordinaire, William Makis, posted this yesterday. A big looooooong post (because he obviously pays for a blue tick 🙄). As ever, I thought I’d take a look 🧵 1/24 #AntiVax #TurboCancer

Exercise and depression 🧠🏃‍♀️ #BJSMBlog Exercise proves to be an evidence based treatment option for depression ⚡️ We break down the latest systematic review and meta-analysis into digestible chunks 📑 READ HERE ➡️ bit.ly/42vnXDp http

🚨What are the effects of exercise on depression, anxiety and distress?🤔 #BJSMBlog summarises the #KeyFindings from the recently published paper that demonstrated exercise should become the mainstay of treatment, rather than just an alternative🤯 ➡️ bit.ly/43scIvR

The more #PhysicalActivity during adolescence, the lower the risk of #depression later in adulthood (22 yrs). A mix of psychological and biological factors may be the reason behind this. journals.humankinetics.com/view/journals/…

This is an MRI image of 3 people: The top is a 40 year old triathlete. The middle is a 74 year old sedentary person. The bottom is a 70 year old triathlete. The dark part is the muscle and the light part is the fat. What you see is that a 70 year old may be able to retain the same amount of muscle and bone density as a 40 year old if maintained through exercise. If not, then you suffer the fate of the 74 year old sedentary person. The lesson? You either use it or lose it. Stay active and train consistently to live a long and prosperous life.

Rainbow ballet! This photo captures the exact moment the sunlight penetrates the wings of a Black and white Jacobin hummingbird revealing a secret of nature that cannot be seen with our eyes. The photo contains no digital manipulation. 🎥 IG: christianspencerphoto

3 sets of repeated chair stands (5 or 10 reps per set), 3 times per week. Sound feasible? Over 8 weeks, this was enough to improve: Muscle thickness: ⬆️8-9% Muscle quality index: ⬆️40-45% Relative sit-to-stand power: ⬆️29-38% Resistance training doesn’t have to be fancy to be effective. peerj.com/articles/15665/

Physical inactivity and sedentary behavior increase the risk of metabolic and endocrine diseases. Those who are physically inactive are: 1.75x more likely to develop cardiovascular disease 1.4x more likely to develop dementia cell.com/trends/endocri…

Thanks to Dr @jacksonfyfe for putting together this thread with advice on making exercise more pleasant. The evidence base is still small. So, graduate students, get in here! You can make your mark by helping people around the globe find pleasure in exercise & physical activity!

Jackson Fyfe, PhD @jacksonfyfe

3 years ago

Not everyone likes to exercise. In fact, some find it downright unpleasant. But it's possible to make exercise more pleasurable. Here’s how: 🧵👇

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