THERE are a lot of mixed messages on how to stay healthy.
But you don’t always need expensive technology or trendy diets.
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Emma Pietras reveals the scientific findings that are easy to fit in for a healthier, happier life.
GET YOUR NAILS DONE
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NAIL bars are popping up all over the high street – and scientists believe that getting a manicure is good for you.
A Japanese study showed that the light-hearted chit-chat you have at the salon – known as “superficial self-disclosure” – is associated with increased positive emotions.
Study author Prof Atsushi Kawakubo said: “Our research suggests that engaging in salon nail care, with light self-disclosure, can provide a boost to one’s psychological state.”
EAT AN APPLE EVERY DAY
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THE old wives’ tale of “an apple a day keeps the doctor away” could be true – as the fruit may protect the brain from harmful substances.
A US study of 2,800 50-year-olds found those who ate fewer flavonoid-rich foods, such as apples, were up to four times more likely to develop dementia over a 20-year period.
Food scientist Dr Vincent Candrawinata said: “It’s amazing to think that a simple fruit like an apple can play such an important role.”
USE YOUR NON-DOM HAND
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DOING everyday activities, like brushing your teeth or stirring a pan, with your non-writing hand can help prevent memory loss and increase accuracy.
A 2016 study by Washington University School Of Medicine found 89 per cent of subjects experienced increased speed, accuracy and smoothness in their non-dominant hand after ten days of writing exercises.
Researchers believe this was a result of new neural pathways being created.
TRY RETRO WALKING
RETRO walking – or walking backwards – dates back to the 19th century as a hobby, with some people walking thousands of miles in reverse.
And modern-day research reveals the practice can have real benefits for your health and brain.
Janet Dufek, an expert in biomechanics at the University of Nevada, found walking backwards for ten to 15 minutes aday over a month can increase flexibility in the hamstrings.
It can also strengthen the muscles in the back responsible for spine stability and flexibility.
STROLL FOR 64 MINS A DAY
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WE’VE all heard about walking 10,000 steps a day, which takes one hour 40 minutes for the average person.
But a March study by Prof Emmanuel Stamatakis, of Sydney University, found walking 64 minutes a day – 6,000 to 8,000 steps – can enhance overall health.
He says: “You do not have to go for an hour-long hike each day.
“The walking accumulated by participants was the kind you clock up in everyday activity.”
STAND UP FOR 2.6 HOURS
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IT is no secret that sitting less and moving more is better for health – and now an expert has revealed how long we should be on our feet for each day.
Dr Christian Brakenridge, at Swinburne University of Technology, said the optimum time is five hours and ten minutes, but even standing 2.6 hours a day is associated with better outcomes.
He added: “The important thing is to replace excess sitting with any other activity, including standing.”
HUFF AND PUFF FOR 4.4 MINS
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YOU have probably heard of HIIT (high-intensity interval training) but what about VILPA (vigorous intermittent lifestyle physical activity)?
It involves short bursts of huffing and puffing, lasting around 60 seconds.
Prof Stamatakis explains: “It is not a structured form of exercise, but daily activity. It should be something you find easy to slot into your day.”
Try running for the bus or playing high-energy games with your children.
TAKE THE STAIRS INSTEAD OF LIFT
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IT is widely known that taking the stairs instead of the lift is better for our health.
For those who don’t exercise, just marching up and down can help improve blood sugar and cholesterol levels as well as reduce blood pressure.
Professor Stamatakis says: “For someone who doesn’t consider themselves an exerciser, stair walking is tremendously effective.
“Going up and down a few flights with effort during the day for a total of five minutes is a good target.”