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What your exercise habits might say about how long you’ll live





A new study offers both hope and a subtle nudge to anyone who has slacked off on exercise in recent years.

It finds that if people start to exercise in midlife, even if they have not worked out for years, they can rapidly gain most of the longevity benefits of working out.

But the reverse is also true, the study finds. Stop exercising and those longevity benefits shrink or evaporate.

We already have plenty of evidence that exercise affects how long and well we live.

On a broader scale, epidemiological studies yoke frequent exercise to prolonged life spans, underscoring that active people are much less likely than the inactive to die prematurely.

But most of those studies have looked at people and their exercise habits only once in their lives, rarely delving into what happens as someone’s workout routine waxes or wanes across the decades.

So, for the new study, which was published this month in JAMA Network Open, researchers with the National Cancer Institute and other agencies turned to data from the NIH-AARP Diet and Health Study, which helpfully had long pried into how people occupy their leisure time.

The NIH-AARP Diet and Health study began in 1995, enrolling hundreds of thousands of men and women between 50 and 71 years old and asking them to complete a series of questionnaires about their health.

One of these went into detail about the volunteers’ physical activities throughout their lives, asking them to recall how frequently they had walked, played sports, jogged or otherwise worked out. The questionnaire focused primarily on deliberate exercise, but also covered incidental physical activity like household chores or yardwork.

The questionnaire covered almost all points of the participants’ lives, asking about their teen years, then young adulthood from 19 to 29, fuller adulthood during their 30s and, finally, the past 10 years, when the volunteers would have been between 40 and 61.

In the new study, the researchers drew the records of replies for 315,059 of the men and women, most of whom had completed their questionnaires about 13 years before. They checked answers and categorised people according to their reported exercise habits and whether and how they had altered over the years.

Some of the men and women said they had been unwavering in their workout routines, spending about as many — or few — hours exercising in midlife as when they had been teenagers.

Others had been active when young but tailed off as adults, remaining mostly sedentary during middle age. And a few had exercised often as teenagers and young adults, slowed or stopped as adults, but returned to regular exercise later in life.


Finally, the researchers checked the National Death Index for deaths and their causes among the participants in the years since they had joined the health study and compared the risks of dying among the different groups. (They controlled for body mass, smoking and other health factors.)

Not surprisingly, those men and women who had been sedentary throughout their lives were the most likely now to have died, particularly from heart disease.

But those people who always had been active, exercising consistently for a few hours a week, were about 30 per cent to 35 per cent less likely to have passed away from any cause and about 40 per cent less likely to have died of a heart attack than the consistently inactive people.

More buoying, people who had stopped exercising for a decade or two but begun again during their 40s or 50s, working out then for a few hours a week, shared the same relative protection against premature death as the people who always had exercised.

On the flip side, people who had been active and in shape as teenagers or young adults but sedentary in middle age seemed to lose any longevity benefits. They were as likely as the always-inactive group to have died.

Of course, this study relied on people’s recall of their past behavior, which can be notoriously unreliable. It also is observational and can tell us that exercise in middle age is associated with a longer life, but not whether exercise causes us to live longer. Other factors are likely to be involved, including our diets, wealth, weight, general health and genes.

Still, the message of the findings is twofold, says Pedro Saint-Maurice, a postdoctoral fellow at the National Cancer Institute who conducted the study with Charles Matthews and others.

“If you are active now, keep being active,” whatever your age, he says. “And if you have not been active lately, it seems that it is not too late, even if you are in midlife” to start exercising and reap the benefits for longevity.


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Public officers above 58 years and with pre-existing conditions told to work from home: The Standard




Head of Public Service Joseph Kinyua. [File, Standard]
In a document from Head of Public Service, Joseph Kinyua new measure have been outlined to curb the bulging spread of covid-19. Public officers with underlying health conditions and those who are over 58 years -a group that experts have classified as most vulnerable to the virus will be required to execute their duties from home.


However, the new rule excluded personnel in the security sector and other critical and essential services.
“All State and public officers with pre-existing medical conditions and/or aged 58 years and above serving in CSG5 (job group ‘S’) and below or their equivalents should forthwith work from home,” read the document,” read the document.
To ensure that those working from home deliver, the Public Service directs that there be clear assignments and targets tasked for the period designated and a clear reporting line to monitor and review work done.
SEE ALSO: Thinking inside the cardboard box for post-lockdown work stations
Others measures outlined in the document include the provision of personal protective equipment to staff, provision of sanitizers and access to washing facilities fitted with soap and water, temperature checks for all staff and clients entering public offices regular fumigation of office premises and vehicles and minimizing of visitors except by prior appointments.
Officers who contract the virus and come back to work after quarantine or isolation period will be required to follow specific directives such as obtaining clearance from the isolation facility certified by the designated persons indicating that the public officer is free and safe from Covid-19. The officer will also be required to stay away from duty station for a period of seven days after the date of medical certification.
“The period a public officer spends in quarantine or isolation due to Covid-19, shall be treated as sick leave and shall be subject to the Provisions of the Human Resource Policy and procedures Manual for the Public Service(May,2016),” read the document.
The service has also made discrimination and stigmatization an offence and has guaranteed those affected with the virus to receive adequate access to mental health and psychosocial supported offered by the government.
The new directives targeting the Public Services come at a time when Kenyans have increasingly shown lack of strict observance of the issued guidelines even as the number of positive Covid-19 cases skyrocket to 13,771 and leaving 238 dead as of today.
SEE ALSO: Working from home could be blessing in disguise for persons with disabilities
Principal Secretaries/ Accounting Officers will be personally responsible for effective enforcement and compliance of the current guidelines and any future directives issued to mitigate the spread of Covid-19.

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Uhuru convenes summit to review rising Covid-19 cases: The Standard




President Uhuru Kenyatta (pictured) will on Friday, July 24, meet governors following the ballooning Covid-19 infections in recent days.
The session will among other things review the efficacy of the containment measures in place and review the impact of the phased easing of the restrictions, State House said in a statement.
This story is being updated.
SEE ALSO: Sakaja resigns from Covid-19 Senate committee, in court tomorrow

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Drastic life changes affecting mental health




Kenya has been ranked 6th among African countries with the highest cases of depression, this has triggered anxiety by the World Health Organization (WHO), with 1.9 million people suffering from a form of mental conditions such as depression, substance abuse.

KBC Radio_KICD Timetable

Globally, one in four people is affected by mental or neurological disorders at some point in their lives, this is according to the WHO.

Currently, around 450 million people suffer from such conditions, placing mental disorders among the leading causes of ill-health and disability worldwide.

The pandemic has also been known to cause significant distress, mostly affecting the state of one’s mental well-being.

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With the spread of the COVID-19 pandemic attributed to the novel Coronavirus disease, millions have been affected globally with over 14 million infections and half a million deaths as to date. This has brought about uncertainty coupled with difficult situations, including job loss and the risk of contracting the deadly virus.

In Kenya the first Coronavirus case was reported in Nairobi by the Ministry of Health on the 12th March 2020.  It was not until the government put in place precautionary measures including a curfew and lockdown (the latter having being lifted) due to an increase in the number of infections that people began feeling its effect both economically and socially.

A study by Dr. Habil Otanga,  a Lecturer at the University of Nairobi, Department of Psychology says  that such measures can in turn lead to surge in mental related illnesses including depression, feelings of confusion, anger and fear, and even substance abuse. It also brings with it a sense of boredom, loneliness, anger, isolation and frustration. In the post-quarantine/isolation period, loss of employment due to the depressed economy and the stigma around the disease are also likely to lead to mental health problems.

The Kenya National Bureau of Statistics (KNBS) states that at least 300,000 Kenyans have lost their jobs due to the Coronavirus pandemic between the period of January and March this year.

KNBC noted that the number of employed Kenyans plunged to 17.8 million as of March from 18.1 million people as compared to last year in December. The Report states that the unemployment rate in Kenya stands at 13.7 per cent as of March this year while it stood 12.4 per cent in December 2019.


Mama T (not her real name) is among millions of Kenyans who have been affected by containment measures put in place to curb the spread of the virus, either by losing their source of income or having to work under tough guidelines put in place by the MOH.

As young mother and an event organizer, she has found it hard to explain to her children why they cannot go to school or socialize freely with their peers as before.

“Sometimes it gets difficult as they do not understand what is happening due to their age, this at times becomes hard on me as they often think I am punishing them,”

Her contract was put on hold as no event or public gatherings can take place due to the pandemic. This has brought other challenges along with it, as she has to find means of fending for her family expenditures that including rent and food.

“I often wake up in the middle of the night with worries about my next move as the pandemic does not exhibit any signs of easing up,” she says. She adds that she has been forced to sort for manual jobs to keep her family afloat.

Ms. Mary Wahome, a Counseling Psychologist and Programs Director at ‘The Reason to Hope,’ in Karen, Nairobi says that such kind of drastic life changes have an adverse effect on one’s mental status including their family members and if not addressed early can lead to depression among other issues.

“We have had cases of people indulging in substance abuse to deal with the uncertainty and stress brought about by the pandemic, this in turn leads to dependence and also domestic abuse,”

Sam Njoroge , a waiter at a local hotel in Kiambu, has found himself indulging in substance abuse due to challenges he is facing after the hotel he was working in was closed down as it has not yet met the standards required by the MOH to open.

“My day starts at 6am where I go to a local pub, here I can get a drink for as little as Sh30, It makes me suppress the frustration I feel.” he says.

Sam is among the many who have found themselves in the same predicament and resulted to substance abuse finding ways to beat strict measures put in place by the government on the sale of alcohol so as to cope.

Mary says, situations like Sam’s are dangerous and if not addressed early can lead to serious complications, including addiction and dependency, violent behavior and also early death due to health complications.

She has, however, lauded the government for encouraging mental wellness and also launching the Psychological First Aid (PFA) guide in the wake of the virus putting emphasis on the three action principal of look, listen and link. “When we follow this it will be easy to identify an individual in distress and also offer assistance”.

Mary has urged anyone feeling the weight of the virus taking a toll on them not to hesitate but look for someone to talk to.

“You should not only seek help from a specialist but also talk to a friend, let them know what you are undergoing and how you feel, this will help ease their emotional stress and also find ways of dealing with the situation they are facing,” She added

Mary continued to stress on the need to perform frequent body exercises as a form of stress relief, reading and also taking advantage of this unfortunate COVID-19 period to engage in hobbies and talent development.

“Let people take this as an opportunity to kip fit, get in touch with one’s inner self and  also engage in   reading that would  help expand their knowledge.

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