1. Simple trick to fitness can stop deadly disease

    Get fit in just 21 minutes a day

    Change your health... and change your LIFE... in just 21 minutes?

    I know that sounds too good to be true, but new research reveals the effortless 21-minute secret to better health, stronger muscle, and a lower risk of chronic disease.

    It's so easy that anyone can do it. It won't cost you a penny, and you don't have to break a sweat.

    All you have to do is get up!

    One of the biggest risk factors for chronic disease and an early death is one of the easiest ones we can change: sitting.

    The more time you spend parked in a chair or sofa, the higher your risk of disease and death.

    That's no state secret. I'm sure you've seen some of the studies on the dangers of the sedentary lifestyle, including a few I've shared with you right here, in House Calls.

    But the new report goes much farther.

    It doesn't just show the risk -- it also reveals how easy it is to turn it around and improve your health.

    Just 21 extra minutes on your feet, even if all you do is walk in circles, can improve some key markers of your health.

    The new study focused on office workers. Who sits more than a desk jockey, right?

    But you don't have to work in an office -- or even work at all -- to be sedentary yourself. The sad reality is modern life has made it all too easy to spend most of the day seated, no matter what you do.

    If you've fallen into that trap, here's your escape plan: Just make a little bit of an effort to move just a little bit more.

    The new study finds that getting up for just 21 minutes a day -- even if it's not all at once -- can lead to three key changes deep inside your body.

    1. It can lead to an improvement in your fasting glucose levels, cutting your risk of diabetes. The change isn't huge, but it's a change in the right direction.
    2. It can improve a key cholesterol marker linked to heart risk, known as your Apolipoprotein B-to-Apolipoprotein A-1 ratio.
    3. It can even help to maintain muscle mass in the leg.

    There's not a drug in the world that can promise all that!

    A control group of patients in the study who didn't increase their activity didn't see those changes. In fact, by some measures, they got worse.

    The folks in the study were given activity monitors to track how much they moved. You can buy one yourself cheaply enough. T hey not only track your activity, but they can nudge you when you've been sitting too long and remind you to move.

    But you don't need a gadget to get the benefits. You just need to get up.

  2. Get fit or boost dementia risk

    Get fit to protect your brain

    How fit are you?

    You don't need to take a test, time yourself running or check how many pounds you can lift.

    Without doing any of that, I'm sure you already have a good idea of how fit you are -- and if you're in pretty good shape, congratulations. You don't need any lectures from me.

    If you're not, you still don't need that lecture. You know better than anyone that it's time to get moving, get yourself in shape and get fit. And if you're looking for some motivation, consider this: Poor fitness from the age of 50 and beyond will increase your risk of dementia in the years that follow.

    I'm not talking about any little minor bump in risk, either.

    Poor fitness will actually quadruple your odds of dementia over 30 years, according to new research on more than 3,500 adults.

    Remarkably, the biggest jump in risk isn't in people prone to the disease already. Instead, it's actually in people who don't have the gene that increases the odds of dementia.

    In other words, poor fitness could be a much bigger risk factor than poor genes.

    That's actually good news, because unlike genes, physical fitness is one risk factor that's completely within your control.

    Get fit, and you'll improve your circulation and cardiovascular health, lose weight, avoid diabetes and slash your levels of inflammation.

    These are all major risk factors for dementia. And of course they're also a recipe for poor health, disease and an early death -- but if you've been sedentary for years, it's not too late to turn it around.

    Whether you're in your 50s, 60s, 70s, or beyond, get moving today for a longer and better tomorrow.

  3. Getting fit slashes risk of cancer and heart disease

    A new study finds that keeping fit can dramatically slash your risk for lung and colon cancer as well as heart disease.
  4. Statins don’t improve physical fitness levels

    A new study finds that adding statins to an exercise program provides virtually no improvements in fitness levels and in some cases makes them worse.
  5. Slash prostate risk by getting healthy and active

    Active men are less likely to have prostate tumors and less likely to have more aggressive cancers when they do get tumors.
  6. The old-fashioned way to fitness

    Researchers assigned 93 obese seniors to one of four groups: One group exercised for 90 minutes three times a week, another reduced food intake by 500-700 calories a day, a third group did both and the fourth did nothing at all.

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