Barato e saudável: esqueça o carro | euronews, U talk

Barato e saudável: esqueça o carro | euronews, U talk

Questão de Dora, Portugal :

“- Olá, o meu nome é Dora Pinto e a minha questão é a seguinte: vivemos numa sociedade cada vez mais sedentária em que as pessoas comem demasiadas calorias. Gostava de saber se podemos inverter esta situação e de que forma?”

Resposta de Randy Rzewnicki, responsável da Federação Europeia de Ciclismo:

“- O que podemos fazer? Em primeiro, o mais importante é usar menos o carro, muito menos Porquê? Porque isso significa ter de andar, pedalar ou usar transportes públicos. E isso é mais saudável, porque como a maioria das pessoas sabe, caminhar ou andar de bicicleta, movimentar-se todos os dias, é o que há que fazer.

Todos o faziam há 50 ou 100 anos, fazia parte do estilo de vida. E agora podemos fazer tudo sentados…por isso há que comer menos e movimentar-se mais durante o dia, ao longo de todo o dia. Andar, andar, andar, subir as escadas, deslocar-se para falar com os colegas de trabalho em vez de os contactar por telefone ou email…todos esses pequenos gestos podem marcar uma enorme diferença, mas o mais importante é usar cada vez menos o carro.

Estou muito satisfeito porque no mês passado apresentaram uma proposta no Parlamento Europeu para impor uma velocidade máxima de 30 quilómetros por hora em todas as zonas residenciais da Europa.

Se for adotada, vai ser um enorme avanço, porque a sensação de insegurança vem dos camiões e autocarros que circulam a uma velocidade inadequada.

Outro ponto importante a destacar é que ir de bicicleta e caminhar são atividades muito seguras. São atividades completamente seguras embora se tenha a percepção de que não o são. As estatísticas são muito tranquilizadoras, por isso a grande pergunta é o que se pode fazer para mudar essa percepção.”

“Para colocar uma questão, faça-o através do nosso site www.euronews.net”.

Copyright © 2011 euronews

Fonte:

http://pt.euronews.net/2011/07/07/barato-e-saudavel-esqueca-o-carro/

On your bike

"While we discussed the Tour de France, it dawned on us. One of the best ways to explore the outdoors, and get a bit of exercise in, is by getting on your bike and cycling. There are many good reasons to get on your bike and we have a little cycling advice to peddle to you…

1. Cycling is one of the most accessible ways to exercise
You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

2. Safe for joints
Since it is low impact, cycling is suitable for all age groups from 6-60. Many people cannot do certain sports because of the pressure it puts on their joints (like running or aerobics), particularly older individuals. The bicycle takes the weight off the body so you put much less pressure on the joints whilst cycling.

3. It helps promote weight loss
Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve hopped off the saddle.

4. Increases muscle tone
Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, bum and hips.

5. It improves cardiovascular fitness
Cycling is a fantastic aerobic exercise to improve fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups (i.e. the legs), raising heart rate to benefit stamina and fitness.

6. It improves heart health
According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues. This finding was independent of other factors such as smoking, obesity, high blood cholesterol and blood pressure.

7. You can fit it into a busy lifestyle
Little or no time has to be lost, as bike travel can be integrated into your daily routine to travel to work, to perform errands, or to simply get outside for some fresh air and exercise. Approximately half of all journeys to work are less than two miles in length. It will only take the average unfit person around 15 minutes to cycle that distance.

8. Can help reduce stress
Any regular exercise can reduce stress and depression and improve well being and self esteem; cycling can add the benefit of beautiful surroundings.

9. Cycling reduces pollution
Commuting by bike reduces pollution that causes asthma and bronchitis. Cycling instead of driving will reduce the 38 million tonnes of carbon produced each year by British motorists and improve the quality of your air. Surprisingly, a cyclist is also less exposed to air pollution than a commuting motorist.

10. Improves lung function
Regular cycling improves lung function, which is extremely beneficial to anyone suffering from bronchitis or asthma.
If there were a disadvantage of cycling, it would have to be the risk sharing roads occupied by motorized vehicles. However, the British Medical Association has estimated that the health benefits of cycling outweigh the risks by twenty to one.
Meanwhile, there are a few safety measures you should definitely take before taking to your saddle.
· The usual health warning applies: if you haven’t been active for some time, consult with your doctor before you start cycling.
· Always wear a well-fitting cycle helmet, off road as well as on road.
· Wear bright colours and use lights after dark.
· Always follow the Highway Code.
· To ride safely the bike must be well maintained. You should learn to carry out simple repairs and always carry a basic toolkit and a spare inner tube.

After a few months of cycling regularly, it may be the only spare tyre you carry…"

Fonte:

http://www.guardianeatright.co.uk/news/article.cfm?code=27101&article_id=1369

Imagem:

http://rlv.zcache.com/bike_bicycle_green_sticker-p217328378820429046tdcj_210.jpg

Green spaces 'improve health'

"The best health benefits come from living less than a kilometre (0.62miles) from a green space

There is more evidence that living near a 'green space' has health benefits.

Research in the Journal of Epidemiology and Community Health says the impact is particularly noticeable in reducing rates of mental ill health.

The annual rates of 15 out of 24 major physical diseases were also significantly lower among those living closer to green spaces.

One environmental expert said the study confirmed that green spaces create 'oases' of improved health around them.

The researchers from the VU University Medical Centre in Amsterdam looked at the health records of 350,000 people registered with 195 family doctors across the Netherlands.

Only people who had been registered with their GP for longer than 12 months were included because the study assumed this was the minimum amount of time people would have to live in an environment before any effect of it would be noticeable.

Health impact
The percentages of green space within a one and three kilometre (0.62 and 1.86 miles) radius of their home were calculated using their postcode.

On average, green space accounted for 42% of the residential area within one kilometre (0.62 miles) radius and almost 61% within a three kilometre (1.86 miles) radius of people's homes.

And the annual rates for 24 diseases in 7 different categories were calculated.

The health benefits for most of the diseases were only seen when the greenery was within a one kilometre ( 0.62 miles ) radius of the home.

The exceptions to this were anxiety disorders, infectious diseases of the digestive system and medically unexplained physical symptoms which were seen to benefit even when the green spaces were within three kilometres of the home.

The biggest impact was on anxiety disorders and depression.

Anxiety disorders
The annual prevalence of anxiety disorders for those living in a residential area containing 10% of green space within a one kilometre (0.62 miles) radius of their home was 26 per 1000 whereas for those living in an area containing 90% of green space it was 18 per 1000.

For depression the rates were 32 per 1000 for the people in the more built up areas and 24 per 1000 for those in the greener areas.

The researchers also showed that this relation was strongest for children younger than 12.

They were 21% less likely to suffer from depression in the greener areas.

Two unexpected findings were that the greener spaces did not show benefits for high blood pressure and that the relation appeared stronger for people aged 46 to 65 than for the elderly.

The researchers think the green spaces help recovery from stress and offer greater opportunities for social contacts.

They say the free physical exercise and better air quality could also contribute.

Dr Jolanda Maas of the VU University Medical Centre in Amsterdam, said: "It clearly shows that green spaces are not just a luxury but they relate directly to diseases and the way people feel in their living environments."

"Most of the diseases which are related to green spaces are diseases which are highly prevalent and costly to treat so policy makers need to realise that this is something they may be able to diminish with green spaces."

Professor Barbara Maher of the Lancaster Environment Centre said the study confirmed that green spaces create oases of improved health around them especially for children.

She said: "At least part of this 'oasis' effect probably reflects changes in air quality.

"Anything that reduces our exposure to the modern-day 'cocktail' of atmospheric pollutants has got to be a good thing."

DISEASES THAT BENEFIT MOST FROM GREEN SPACES
Coronary heart disease
Neck, shoulder, back, wrist and hand complaints
Depression and anxiety
Diabetes
Respiratory infections and asthma
Migraine and vertigo
Stomach bugs and urinary tract infections
Unexplained physical symptoms"

Fonte:
http://news.bbc.co.uk/2/hi/health/8307024.stm

Exercise for Half an Hour Three Days a Week or Go for a Two-Hour Bike Ride on the Weekend?

Everyday Health Dilemmas Solved
Better choice: Half an hour three days a week
Ideally, aim for 30 to 60 minutes of activity at least five days a week. Every time you exercise, you reap benefits like lowering blood sugar and boosting metabolism.
But... For weight loss, you can burn just as many calories in one shot as you might spread over the week. You're still better off exercising than sitting on the couch. If possible, spread the activity out over two days, and warm up first.

Fonte e imagem:
http://www.startmakingchoices.com/feelgood/articles/Everyday-Health-Dilemmas.jsp?WT.mc_id=SMC_Jun_09&WT.mc_ev=click