NEWS YOU CAN USE

We’ve sifted through the science journals so you don’t have to. Here’s what's on our radar this month

3%

i.

According to the Swedish School Of Sport And Health Sciences, boosting your cardiorespiratory fitness by just 3% over the course of a year can reduce your risk of developing prostate cancer by more than a third. The study authors recommend full-body workouts that recruit multiple muscle groups.

ii.

LET THE YO-YO GO

Some fluctuation in weight over time is to be expected, but constantly hopping on and off the dietary wagon is harmful to more than your waistline. Researchers* conducted in-depth interviews with 36 yo-yo dieters and found consistent negative impacts on mental health and relationships. Long-term changes trump short-term fixes.

iii.

HYBRID THEORY

Research by Iowa State University has found that a mix of 50% cardio and 50% strength training is optimal for reducing the risk of cardiovascular disease.

In the study, resistance exercise on its own did not provide the same heart-health benefits. Finish your next bodybuilding session with a blast on the SkiErg or bike.

iv.

SLEEP ON IT

It’s not just how long you kip for that counts, but when you do it. According to a recent study published by researchers in Australia*, sleep regularity is actually more closely linked to longevity than sleep duration. Those with an erratic schedule were more likely to be at risk of cardio-metabolic illness. A good reason to curb the weekend Netflix binges.

vi.

GIVE UP THE GUILT

A study between Manchester Metropolitan and Staffordshire universities, examining 650 exercisers, found that using guilt and shame as a motivation to exercise (‘I’m too lazy’, ‘I look terrible’, etc) doesn’t work in the long term. Not only were thoughts like these associated with a lack of desire to hit the gym, they correlated with a higher risk of anxiety and stress.

vii.

WORK/LIFE

No desire to join your colleagues for a lunchtime jog? Don’t sweat it. According to a survey* of more than 46,000 UK employees at

233 organisations, there was no difference in the self-reported mental health of those who participated in workplace wellbeing programmes and those who did not.

Train solo, if you prefer to.