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Sunday, July 7, 2024

Figuring out the best time to exercise; Any regular exercise helps maintain the brain

For some people, early morning before getting ready for the day’s duties is the best time to get their daily dose of physical activity in. — Filepic

It's a long-standing discussion for all who want to get into shape: When is the best time to exercise?

Based on member data from American fitness company Future, about 41% of workouts take place between 7-9am or 5-7pm.

“The debate is intriguing with proponents of both morning and evening workouts citing various benefits,” says sports medicine research director Dr Andrew Jagim from the Mayo Clinic Health System in Wisconsin, United States.

“From increased energy levels to enhanced performance or greater weight-loss benefits, health experts delve into the science behind exercise timing to shed light on the optimal approach for achieving fitness goals.”

In the morning

For morning exercisers, the allure of starting the day with a workout is undeniable.

“Getting your workout in and completed before you even begin your day can provide a sense of accomplishment and set a positive tone for the day ahead,” explains Dr Jagim.

“The post-workout release of endorphins and the satisfaction of accomplishing something before 9am can serve as a powerful ego boost.”

Perhaps most importantly, morning workouts eliminate the need to worry about finding time for exercise later in the day.

This is as it’s often the only time of the day that hasn’t been previously committed to work, social events or family activities.

“By completing your workout in the morning, you free up your afternoons and evenings for other activities, such as cooking dinner, socialising or simply relaxing,” Dr Jagim notes.

“This sense of freedom and flexibility can alleviate stress and enhance overall well- being.”

For people embarking on morning workouts, strategic pre-exercise nutrition can make a significant difference in energy levels and performance.

“Starting the day with a balanced breakfast containing carbohydrates, protein and healthy fats can provide the necessary energy to power through a morning workout,” he advises.

“Opt for wholegrain cereals, Greek yoghurt with fruit, and allow sufficient time for digestion to prevent discomfort and optimize nutrient absorption.

“Or, if you’re not hungry in the mornings or don’t have time, something simple like an energy bar can suffice.”

In the evening

However, for some people, waking up early to exercise is the last thing they feel like doing, and therefore, the case for evening workouts is more appealing.

“Your body’s ability to perform peaks in the afternoon and early evening, with optimal muscle function, strength and endurance,” states osteopathic medicine practitioner Jake Erickson, who specialises in sports medicine at the Mayo Clinic Health System in Onalaska, Wisconsin.

“During this time, your body has time to wake up a bit by moving around throughout the day, you’ve likely gotten a meal or two in to ensure adequate energy available to use during the workout, and you may be more mentally alert.”

Additionally, oxygen uptake kinetics are more favourable in the evening, allowing for more efficient utilisation of resources during exercise.

“Your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training or speed work,” he explains.

Conversely, people opting for evening workouts face unique considerations in balancing time commitments and mental energy.

“After a long day at work or shuttling around the kids all day, it can be hard to muster the motivation to go to the gym and put forth a lot of physical effort during a workout,” says osteopathic medicine practitioner Alecia Gende, who specialises in sports medicine and emergency medicine at Onalaska’s Mayo Clinic Health System.

“Additionally, intense physical activity in the evening may trigger a stress response and cause difficulty falling asleep or waking in the middle of the night if your cortisol is disrupted and released at an inopportune time.

“If you have to get a workout in before sleep, it would be best to be lower intensity, such as a walk or lighter (weight-)lifting session.

“If that’s the case, moving the workout earlier in the day might be more beneficial for them.”

Lastly, if you choose to work out later in the day, it’s important to ensure that you are getting adequate nutrients throughout the day to make sure you have enough fuel available to support the workout, in addition to eating a well-balanced meal after the workout.

“After a long day, it’s essential to refuel the body with carbohydrates and protein,” Dr Jagim says.

“Consuming a nutrient-rich meal within two hours of your workout can facilitate muscle recovery and enhance adaptation to training.

“Consider options such as grilled chicken with quinoa and vegetables, or a protein-packed stir-fry to refuel and replenish after an evening workout.”

For people engaging in prolonged or intense exercise sessions (more than 90 minutes), mid-workout nutrition can play a pivotal role in sustaining energy levels and preventing fatigue.

He recommends incorporating carbohydrate-rich snacks during extended workouts to maintain endurance and performance.

At midday

Whether working or at home, most people hit the dreaded afternoon slump around 3pm.

A study of more than 90,000 people recently found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.

The benefits of afternoon exercise for longevity were most pronounced for men and the elderly.

“Morning workouts may not be ideal for shift workers, or those working late or staying up later in the evening,” says Gende.

“In that case, it may be more prudent to allow more sleep in the morning and perform a mid-day workout or early afternoon workout before your next evening shift or late night.”

According to a OnePoll survey, the most effective activity for people during an afternoon workout is getting up and going for a walk, which is a great way to perk up both your mind and body.

Find your right time

So, what is the best time to exercise?

For those who just say I don’t have any time available, there’s always time.

“I suggest scheduling a ‘snack competing’ activity,” says Erickson.

“This can be a good excuse to flip the script, and for people who know they may choose to sit on the couch and snack in the evenings.

“They can use that time to grab a workout of some kind instead.

“This can lead to a big swing in people’s fitness as they consume less calories by avoiding the typical snacking time and burn more calories by the workout.”

There are even benefits to splitting up a workout into short 10-minute mini-sessions throughout the day if you don’t have time to get a full 60-minute session in.

ALSO READAlways busy? Try stacking short workouts throughout your day

One thing is clear; even though science may seem contradictory, the importance of regular physical activity cannot be overstated.

“Ultimately, the best time to exercise is the time that fits into your schedule and aligns with your energy levels and preferences,” says Dr Jagim.

“Consistency and adherence to a regular exercise routine are key, and far more important, regardless of the time of day you choose to work out.

“Any time of day is better than no exercise in reducing the risk of death from any cause, including from heart disease and cancer specifically.

“Experimentation and self-awareness are essential in determining the ideal timing toward optimising exercise performance, recovery and overall well-being.” – By Rick Thiesse/Mayo Clinic News Network/Tribune News Service

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Any regular exercise helps maintain the brain

Exercising even once a month at any time during middle age helps preserve brain function in older age; although the best results are gained by those who consistently exercise five or more times a month throughout their adulthood. — Filepic

Any regular leisure-time physical activity at any age is linked to better brain function in later life, suggests a study published online in the Journal of Neurology, Neurosurgery & Psychiatry.

The findings also suggested that maintaining an exercise routine throughout adulthood seems to be best for preserving mental acuity and memory.

Even though factoring in childhood cognitive ability, household income and education weakened the observed associations, the findings remained statistically significant.

Physical activity is modestly associated with a lower risk of dementia, cognitive decline and loss of later life mental acuity. 

But it’s not known whether the timing, frequency or maintenance of leisure-time physical activity across the life course might be key to later life cognitive abilities.

The researchers were particularly keen to know if physical activity might be most beneficial in specific “sensitive” periods across the life course, or across multiple time periods.

To try and find out, they looked at the strength of associations between a range of cognitive tests at age 69 and reported leisure-time physical activity at the ages of 36, 43, 53, 60-64, and 69 in 1,417 people (53% women) taking part in the 1946 British birth cohort study. 

Physical activity levels were categorised as: inactive; moderately active (one to four times per month); most active (five or more times per month).

These levels were added together across all five age assessments to create a total score ranging from zero (inactive at all ages) to five (active at all ages).

Some 11% of participants were physically inactive at all five time points, 17% were active at one, 20% were active at two and three, 17% were active at four, and 15% at all five.

Cognitive performance at age 69 was assessed using the validated ACE-111, which tests attention and orientation, verbal fluency, memory, language, and visuospatial function.

The 69-year-olds were also given tests of verbal memory (word learning test) and processing speed (visual search speed).

Factors associated with a heightened risk of cognitive decline – cardiovascular (heart) and mental health, and carriage of the APOE-4 gene – were also assessed to see if these modified any observed associations.

Analysis of the results showed that being physically active at all five time points was associated with higher cognitive performance, verbal memory and processing speed at the age of 69.

The effect sizes were similar across all adult ages and for those who were moderately and most physically active, “suggesting that being physically active at any time in adulthood, even if participating as little as once per month, is linked with higher cognition,” write the researchers.

But the strongest association was observed for sustained cumulative physical activity and later life cognition, and for those who were most physically active at all ages.

The positive association between cumulative physical activity and later life cognitive performance was partly explained by childhood cognition, socioeconomic position and education.

But the effect remained significant when these were factored in, and the associations weren’t explained by differences in later life cardiovascular or mental health.

“Together, these results suggest that the initiation and maintenance of physical activity across adulthood may be more important than the timing... or the frequency of physical activity at a specific period,” say the researchers.

This is an observational study, and as such, can’t establish cause, and the researchers acknowledge various limitations to their findings.

The study included only White participants and had a disproportionately high attrition rate among those who were socially disadvantaged.

No information was available on exercise intensity, duration or adherence either.

But the researchers nevertheless conclude: “Our findings support guidelines to recommend participation in any physical activity across adulthood and provide evidence that encouraging inactive adults to be more active at any time and encouraging already active adults to maintain activity, could confer benefits on later life cognition.”



 

Saturday, July 6, 2024

SAVE 4.0 oversubscribed, ‘Do more to encourage usage of energy-efficient appliances; Irate over being too late for rebate

 Lowering our footprint: The SAVE programme was expected to benefit 250,000 households on a first-come, first-served basis.

PETALING JAYA: A RM50mil allocation for a government incentive programme to reward Malaysians who opt for energy-saving air conditioners and refrigerators has been fully snapped up, months ahead of its December deadline.

Due to overwhelming response, the SAVE 4.0 incentive programme may be extended, according to a source familiar with the initiative.

The source told The Star that the Sustainable Energy Development Authority Malaysia (Seda) is seeking more allocations from the government.

“It is highly likely that the programme will be continued and extended to SAVE 5.0. The announcement will likely be soon,” said the source.

The source also confirmed that the current RM50mil allocated for SAVE 4.0 has been fully redeemed around the country.

“The response had been overwhelming, so there are plans to extend it to benefit more Malaysians.

“We know that the fridge and air conditioning units are necessities in most Malaysian households, and they make up a big chunk of our electricity usage.

“The SAVE programme is here to increase awareness and promote the use of energy-efficient appliances,” the source added.

SAVE 4.0 incentivises the purchase of energy-efficient appliances, offering rebates of RM200 each for four- or five-star rated refrigerators and air conditioners at more than 1,800 registered stores nationwide or selected ecommerce platforms.

The programme was expected to benefit 250,000 households on a first-come, first-served basis.

On claims that some retailers or consumers can manipulate the SAVE rebate, the source denied this, saying every application must be supported with the applicant’s MyKad and an electricity account under the same name.

“I don’t think retailers can limit people’s purchases and keep the quota for their friends or family.

“There are more than 1,800 retailers registered with Seda and the eligibility criteria and application process are very straightforward.

“One electricity account can only apply for one rebate for a fridge and an air conditioner because the rebate is tagged to that account.

“That is the control mechanism in place,” the source said.

According to Seda, the SAVE programme was first introduced in 2011 to encourage people to buy electrical goods with four- and five-star energy-efficiency ratings which, among others, work to save energy and maintain environmental sustainability in the long term.

SAVE 3.0 received overwhelming support with 186,034 redeemed rebates, amounting to savings of up to RM35.778mil.

On July 1, Seda chief executive officer Datuk Hamzah Husin said SAVE 4.0, which is set to run for a year until this December, saw about 240,000 households enjoying the rebates nationwide.

The amount involved RM48mil out of the total RM50mil, he said.

He also called on Malaysians to play a role in realising the nation’s target of becoming a net-zero carbon emission country by 2050 and to increase the capacity of renewable energy in the electricity supply system from 25% to 70%.

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US runs into 'self-imposed obstacles' as Pentagon seeks Huawei exemption

Trump awaking Americans

https://vt.tiktok.com/ZSY9AbYG9/

Containing China's tech devt, abusing 'natl security' will backfire: experts

Huawei defies US sanctions. Cartoon: Carlos Latuff
Despite US media revealing that the Pentagon is seeking an exemption from a 2019 Act that prohibits the US Department of Defense from contracting with entities that use Huawei equipment, Chinese analysts believe it's not a sign that the US will slow down its crackdown on China's technological development, but does show that the US' abuse of the "national security" concept has backfired, and that as Huawei continues to grow, the US will increasingly run into more self-imposed obstacles. 

According to a Bloomberg report released on Wednesday local time, the Pentagon is provoking "a fresh showdown" with Congress, as it feels it cannot avoid doing business with Huawei, the world's largest telecommunications provider. Some US defense officials also warned of the risk of "national security being jeopardized" if the issue is not properly handled.  

Section 889 of the 2019 National Defense Authorization Act, which went into effect on August 2020, prohibits US government agencies from buying or contracting with entities that use Huawei components.

Citing officials, Bloomberg claimed that the Pentagon believes Huawei is "so firmly entrenched" in the systems of countries where it does business that it makes finding alternatives almost a mission impossible, especially given that Huawei accounts for almost one-third of all telecommunications equipment revenue worldwide. 

The Pentagon believes that if all the stipulated restrictions related to Huawei were met, it would also disrupt the Pentagon's ability to purchase the vast quantities of medical supplies, drugs, clothing and other types of logistical support the military relies on, Bloomberg reported. 

Pentagon spokesman Jeff Jurgensen said extending the waiver would allow for purchases if they are deemed to further US national security interests. Senator Mark Warner, chairman of the Senate's intelligence committee, also admitted that a waiver may be necessary, according to the Bloomberg report.  

Sun Chenghao, a fellow and head of the US-EU program at the Center for International Security and Strategy in Tsinghua University, told the Global Times that the Pentagon's reported appeal is more about a technical and business-specific issue, and shows very pragmatic thinking on supply chain and cooperation with other countries.

"It does not mean a shift in the US strategy of containing China," said Sun, "The US' attempt to crack down on Chinese technological development is unlikely to stop." 

So far, the House and Senate committees in charge of the legislation have declined to include a waiver in the 2025 National Defense Authorization Act, according to Bloomberg. In addition, the Biden administration revoked eight licenses in 2024 that allowed some companies to ship goods to Huawei, Reuters reported on Tuesday. 

"The Pentagon's attitudes show that the previous US bill is backfiring, as the US has encountered and has to deal with Huawei's irreplaceability, including Huawei's own technology, as well as Huawei technology integrated into other countries' products," said Lü Xiang, a research fellow from the Chinese Academy of Social Sciences.

If Washington continues its restrictions and containment, it will run into more self-imposed obstacles, Lü noted. 

According to US media reports, four years after Congress ordered local network operators to remove telephone and internet equipment from Chinese companies, there is still much Huawei and ZTE equipment that has not been replaced, especially in rural areas. Only 12 percent of the companies in the Federal Communications Commission program have completed their work, while 40 percent of local network operators cannot complete the removal of Huawei and ZTE equipment due to a 3 billion funding shortfall.

If the "national security threat" claim holds water, isn't the US simply letting Huawei damage its "national security?" Lü asked, "By abusing the concept of national security, the US government has undermined the normal and just market competition."

"America's assassination attempt on Huawei is backfiring. The company is growing stronger and less vulnerable," The Economist said in a headline on June 13.

Huawei is indeed rebounding from the US' crackdown. According to Huawei's annual report released on March 29, the company's global sales revenue in 2023 was 704.2 billion yuan ($96.8 billion), and its net profit rose 144.4 percent year on year. On April 30, Huawei revealed that its profits had soared 564 percent in Q1 of 2024. 

Huawei's growth despite US attempts to write it out of its own and Western allies' markets and industrial chain also shows that the US may be able to achieve some goals in the short term, but it is almost impossible to stifle the global tech giant in the world, Sun said. 

Huawei's development shows the strong resilience of Chinese technology companies, Lü said, "by cracking down on Huawei and protecting its own companies, the US is actually encouraging local competitors to be lazy in innovation. As Huawei gradually makes real breakthroughs, the US goal of containing China's technological development will become increasingly difficult to achieve."
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