Search

Steep physical decline with age is not inevitable – here’s how strength training can change the trajectory

<a href="https://theconversation.com/profiles/zachary-gillen-1251178">Zachary Gillen</a>, <a href="https://theconversation.com/institutions/mississippi-state-university-1970">Mississippi State University</a> Raise your hand if you regularly find yourself walking up a flight of stairs. What about carrying heavy bags of groceries? How about picking up your child or grandchild? Most of us would raise our hands to doing at least one of those weekly, or even daily. As people age, it can become more and more difficult to perform some physical tasks, even those that are normal activities of daily living. However, prioritizing physical fitness and health as you get older can help you go through your normal day-to-day routine without feeling physically exhausted at the end of the day. It can also help you continue to have special memories with your family and loved ones that you might not have been able to have if you weren’t physically active. For example, I ran two half-marathons with my dad when he was in his 60s! I am an exercise physiologist who studies how people can <a href="https://scholar.google.com/citations?user=gn8ZiLMAAAAJ&hl=en">use resistance training to improve human performance</a>, whether it be in sports and other recreational settings, in everyday life, or both. I am also a certified strength and conditioning specialist. My career has given me the opportunity to design exercise programs for kids, college athletes and elderly adults. Staying physically active as you get older doesn’t need to include running a half-marathon or trying to be a bodybuilder; it could be as simple as trying to get through the day without feeling winded after you go up a flight of stairs. Although our muscles naturally get weaker as we age, there are ways we can combat that to help improve quality of life as we get older. <h2>Muscle loss and chronic disease</h2> One of the most important parts of exercise programming, no matter who I am working with, is proper resistance training to build muscle strength. Some amount of age-related loss of muscle function is normal and inevitable. But by incorporating resistance training that is appropriate and safe at any ability level, you can slow down the rate of decline and even prevent some loss of muscle function. The medical term for a condition that involves <a href="https://doi.org/10.1093/ageing/afy169">age-related loss of muscle function and mass is sarcopenia</a>. Sarcopenia can begin as early as age 40, but it tends to be <a href="https://doi.org/10.1097/01.mco.0000134362.76653.b2">more common in adults age 60 and older</a>. Sarcopenia is associated with a number of health issues such as <a href="https://doi.org/10.1093/gerona/glx245">increased risk of falling</a>, <a href="https://doi.org/10.1161/CIRCULATIONAHA.123.064071">cardiovascular disease</a> and <a href="https://doi.org/10.3390/nu13103519">metabolic disease</a>, among others. In one of our team’s previous studies, we saw that otherwise healthy individuals with sarcopenia had issues <a href="https://doi.org/10.1002/jcsm.12932">delivering vital nutrients to muscle</a>. This could lead to greater likelihood of various diseases, such as Type 2 diabetes, and slow down recovery from exercise. Recent estimates suggest that sarcopenia affects <a href="https://doi.org/10.1016/j.metabol.2023.155533">10% to 16% of the elderly population worldwide</a>. But even if a person doesn’t have clinically diagnosed sarcopenia, they may still have some of the underlying symptoms that, if not dealt with, could lead to sarcopenia. <h2>Strength training is key</h2> So the question is, what can be done to reverse this decline? Recent evidence suggests that one of the key factors leading to sarcopenia is <a href="https://doi.org/10.1093/gerona/glx245">low muscle strength</a>. In other words, combating or reversing sarcopenia, or both, may be best done with a proper resistance-training program that <a href="https://doi.org/10.1186/s12877-021-02642-8">prioritizes improving strength</a>. In fact, the decline in muscle strength seems to <a href="https://doi.org/10.3945/ajcn.2009.28047">occur at a much faster rate</a> than the decline in muscle size, underscoring the importance of proper strength training as people age. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=638&fit=crop&dpr=1 600w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=638&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=638&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=802&fit=crop&dpr=1 754w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=802&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/552839/original/file-20231009-26-epspie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=802&fit=crop&dpr=3 2262w" alt="Chart showing the general pattern for changes in muscle strength and size across stage of life." /></a><figcaption>Typical age-related changes in muscle strength and size with and without strength training. Zachary Gillen</figcaption></figure> Continuing to regularly strength train with moderate to heavy weights has been shown to be not only effective at combating the symptoms of sarcopenia but also <a href="https://doi.org/10.1016/j.jamda.2018.09.011">very safe when done properly</a>. The best way to make sure you are strength training properly is to seek out guidance from a qualified individual such as a personal trainer or strength and conditioning specialist. Despite the clear benefits of strength training, it’s been shown that only about 13% of Americans age 50 and older do some form of <a href="https://pubmed.ncbi.nlm.nih.gov/17572957/">strength training at least twice a week</a>. <h2>Finding what works for you</h2> So how does a person properly strength train as they age? The National Strength and Conditioning Association, a leading organization in advancing strength and conditioning around the world, states that for older adults, <a href="https://doi.org/10.1519/JSC.0000000000003230">two to three days per week of strength training</a> can be incredibly helpful for maintaining healthy muscle and bone and combating a number of chronic conditions. The organization recommends that these workouts involve one to two exercises involving multiple joints per major muscle group, with six to 12 repetitions per set. These are done at an intensity of 50% to 85% of what’s known as one-repetition maximum – the most weight you could handle for a single repetition – with the exception of body weight exercises that use one’s own body weight as the resistance, such as pushups. I would also recommend resting for about two to three minutes between sets, or even up to five minutes if the set was challenging. For older adults, particularly those age 60 and older, the National Strength and Conditioning Association guidelines suggest that a program like this be performed two to three days per week, with 24 to 48 hours between sessions. <iframe id="sGvo5" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/sGvo5/3/" width="100%" height="400px" frameborder="0"></iframe> <h2>Making life’s tasks lighter</h2> The guidelines above are only one example out of many options, but they provide a framework that you can use to build your own program. However, I would highly recommend seeking out a professional in the field to give specific exercise programming advice that can be tailored to your own needs and goals as you age. Following such a program would give your muscles an excellent stimulus to enhance strength, while also allowing enough recovery, a very important consideration as people age. You might think it looks like a huge time commitment, but an exercise routine like this can be done in less than an hour. This means that in less than three hours of strength training per week you can help improve your muscle health and reduce the risk of getting sarcopenia and associated health issues. It’s also important to note that there is no one right way to do resistance training, and it needn’t involve traditional weight equipment. Group classes like Pilates and yoga or those that involve circuit training and work with resistance bands can all produce similar results. The key is to get out and exercise regularly, whatever that entails.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/213131/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/zachary-gillen-1251178">Zachary Gillen</a>, Assistant Professor of Exercise Physiology, <a href="https://theconversation.com/institutions/mississippi-state-university-1970">Mississippi State University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/steep-physical-decline-with-age-is-not-inevitable-heres-how-strength-training-can-change-the-trajectory-213131">original article</a>.

Caring

"I'm not afraid to challenge myself": J-Lo's secret to staying physically and mentally fit

Jennifer Lopez has shared an insight into her gruelling workout routine, revealing it is the best thing for both her physical and mental wellness. The 53-year-old singer and actress told US Weekly how important moving her body is to help keep a positive mental attitude. "It's no secret that fitness is a very important part of my life... I think there's a positive correlation between exercise and mental health," she said. J-Lo's claims have long been backed up by healthcare professionals, with the MentalHealth.org website reading, "Research shows that people who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental illness." "Taking up exercise seems to reduce the risk of developing mental illness... and seems to help in treating some mental health conditions, like depression and anxiety." Lopez went on to say, "When you find a good balance through determination and focus, we're naturally pushing to be the best version of ourselves." She usually begins her workouts "first thing in the morning", which usually means rolling out of bed before 5am. J-Lo regularly mixes up her workouts, explaining, "I'm always evolving and looking for things that keep me excited and motivated." "I'm not afraid to challenge myself, so I'm open to pushing myself, which is what I'm doing right now as I rehearse for my new album, [This Is Me… Now], coming out this summer." Even Jennifer's trainer Tracy Anderson said the pop star goes above and beyond for her health and fitness, pushing herself for maximum results. '"She shows up no matter what, she takes the time seriously, she knows her body, she wants to be herself," Anderson has said. "She knows that putting in the hard work to get her workout in is part of it." Image credits: Getty Images

Body

Prince Harry alleges physical fight with brother William

Prince Harry has accused his brother, William, of physically assaulting him during an argument over his wife, Meghan, Duchess of Sussex in 2019. UK newspaper The Guardian claim to have seen an advance copy of Prince Harry's highly anticipated memoir, Spare, in which Harry reportedly alleges William knocked him to the floor during the altercation. The alleged incident took place after a conversation between the two brothers, during which William, the heir to the British throne, called Meghan Markle "difficult," "rude" and “abrasive”. "The confrontation escalated until William "grabbed me by the collar, ripping my necklace, and ... knocked me to the floor," The Guardian reported. The Guardian article focuses on the alleged physical altercation between the brothers but describes the entirety of the book as a "remarkable volume." The article reports Harry's version of events, in which William arrives at Harry and Meghan's then home, Nottingham Cottage on Kensington Palace grounds, to allegedly discuss "'the whole rolling catastrophe' of their relationship and struggles with the press.” Harry alleges that William attacked him after he had offered him water and attempted to cool a heated verbal exchange, according to The Guardian. The article quotes Harry, "He set down the water, called me another name, then came at me. It all happened so fast. So very fast. He grabbed me by the collar, ripping my necklace, and he knocked me to the floor. I landed on the dog's bowl, which cracked under my back, the pieces cutting into me. I lay there for a moment, dazed, then got to my feet and told him to get out.” The article says Harry states in the book that William urged him to hit back, but he refused to do so. William left but later returned "looking regretful" and apologised, according to The Guardian article, quoting the book. Spare is due to be released on January 10. Image: Shutterstock

Family & Pets

Why a renowned artist is burning his own masterpieces

Artist Damien Hirst has begun burning hundreds of his own artworks after his latest collection prompted the buyer to either choose the physical work or the NFT representing it. Those who chose to buy the NFT, or virtual version, of the artwork were told their corresponding physical piece would be destroyed. Asked how he felt about burning the works, Hirst said, "It feels good, better than I expected." The artist himself burned each work individually, with the estimated cost of the works being burned equated to almost $18 million (AUD). Live-streaming the event, the Turner Prize winner and assistants used tongs to deposit individual pieces stacked in piles into fireplaces in the gallery as onlookers watched. "A lot of people think I'm burning millions of dollars of art but I'm not," Hirst said. "I'm completing the transformation of these physical artworks into NFTs by burning the physical versions. "The value of art, digital or physical, which is hard to define at the best of times will not be lost; it will be transferred to the NFT as soon as they are burnt." Hirst launched his first NFT collection last year, called The Currency, which was made up of 10,000 NFTs, corresponding to 10,000 original pieces of art, forcing buyers to choose what medium they would receive. According to London’s Newport Street Gallery, 5,149 buyers opted for the physical works while 4,851 chose the NFTs. Hirst’s works will continue to be burned until The Currency exhibition closes on October 30th. Image credits: Getty Images

Art

Making a ComeBACK to physical activity

COVID-19 has changed the way we live in Australia. Whilst we are encouraged to limit our contact with others to reduce the spread of COVID-19, it has restricted the opportunities we have to be active in our lives. Being active is an important factor in maintaining our physical functioning and mental wellbeing, particularly in these challenging times. But how active do we need to be? The World Health Organisation (WHO) recommends that adults aged 65+ should be doing at least 30 minutes of moderate intensity physical activity on most, if not all, days of the week. This includes activities that incorporate fitness, strength, balance, and flexibility to improve or maintain physical functioning (such as walking and standing up from a chair) and to prevent falls. Guidelines are good at telling us how much activity we should be doing, but they may not be enough to change our behaviour without additional support. The ComeBACK trial is looking for adults who have difficulty walking 800m to evaluate the effect of two phone-based interventions on improving physical activity and walking over 12 months. ComeBACK participants have come from a range of backgrounds, walking ability and experience with physical activity. ComeBACK participant Carla said, “Setting the goals was a really good thing and having the prompt reminders to take time for yourself and stick to your goals”. Participants are randomly assigned to one of three groups. The first group, Coaching to ComeBACK, receives fortnightly health coaching calls with a physiotherapist for 6 months to support and progress their current levels of activity. The second group, Texting to ComeBACK, receives an initial phone call with a physiotherapist followed by text messages for 6 months to motivate them to get active. The third group also receives the one-off phone call and text messages, but during the second half of the trial. People who have been involved in the trial have reported benefits across all ComeBACK groups. Coaching to ComeBACK participant, Suzie, reported “My coach is very personable and informative whilst supportive and encouraging. It’s been perfect support. Also I hear from some of the participants in the trial who were recently interviewed on the ABC Radio National segment <a href="https://www.abc.net.au/radionational/programs/sporty/how-to-move-more/13324250?fbclid=IwAR26oAJZ-nG6A52xoqPnpp3iunYmeg37n2nyse3EX7WUBEa5dLjjv3YNU0s" target="_blank" rel="noopener">Sporty</a>. If you are interested in joining the ComeBACK trial or to learn more, please get in touch with the research staff at comeback.trial@sydney.edu.au, or call (02) 8627 6235, or register your interest at <a href="http://www.comebacktrial.org.au/" target="_blank" rel="noopener">www.comebacktrial.org.au</a>. Image: Shutterstock

Body

What causes a tsunami? An ocean scientist explains the physics of these destructive waves

On Jan. 15, 2022, the Hunga Tonga-Hunga Ha’apai volcano in Tonga erupted, sending a tsunami racing across the Pacific Ocean in all directions. As word of the eruption spread, government agencies on surrounding islands and in places as far away as New Zealand, Japan and even the U.S. West Coast issued tsunami warnings. Only about 12 hours after the initial eruption, tsunami waves a few feet tall <a href="https://www.cnn.com/2022/01/15/asia/tsunami-warning-tonga-volcano-intl-hnk/index.html">hit California shorelines</a> – more than 5,000 miles away from the eruption. I’m a <a href="https://scholar.google.com/citations?user=kAGkuGgAAAAJ&hl=en&oi=ao">physical oceanographer</a> who studies waves and turbulent mixing in the ocean. Tsunamis are one of my favorite topics to teach my students because the physics of how they move through oceans is so simple and elegant. Waves that are a few feet tall hitting a beach in California might not sound like the destructive waves the term calls to mind, nor what you see in <a href="https://www.youtube.com/watch?v=QhdSbCUn-oE">footage of tragic tsunamis from the past</a>. But tsunamis are not normal waves, no matter the size. So how are tsunamis different from other ocean waves? What generates them? How do they travel so fast? And why are they so destructive? <a href="https://images.theconversation.com/files/441389/original/file-20220118-17-1wdrep5.gif?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/441389/original/file-20220118-17-1wdrep5.gif?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="A satellite view a large ash cloud and shockwave." /></a> When the Hunga Tonga-Hunga Ha'apai volcano erupted, it launched ash into the atmosphere, created a powerful shock wave and displaced a huge amount of water, generating a tsunami that raced across the ocean. <a href="https://commons.wikimedia.org/wiki/File:Tonga_Volcano_Eruption_2022-01-15_0410Z_to_0550Z.gif#/media/File:Tonga_Volcano_Eruption_2022-01-15_0410Z_to_0550Z.gif" class="source">Japan Meteorological Agency via WikimediaCommons</a>, <a href="http://creativecommons.org/licenses/by/4.0/" class="license">CC BY</a> <h2>Deep displacement</h2> Most waves are <a href="https://theconversation.com/what-makes-the-worlds-biggest-surfable-waves-150600">generated by wind</a> as it blows over the ocean’s surface, transferring energy to and displacing the water. This process creates the waves you see at the beach every day. Tsunamis are created by an entirely different mechanism. When an underwater earthquake, volcanic eruption or landslide displaces a large amount of water, that energy has to go somewhere – so it generates a series of waves. Unlike wind-driven waves where the energy is confined to the upper layer of the ocean, the energy in a series of tsunami waves extends throughout the entire depth of the ocean. Additionally, a lot more water is displaced than in a wind-driven wave. Imagine the difference in the waves that are created if you were to blow on the surface of a swimming pool compared to the waves that are created when someone jumps in with a big cannonball dive. The cannonball dive displaces a lot more water than blowing on the surface, so it creates a much bigger set of waves. Earthquakes can easily move huge amounts of water and cause dangerous tsunamis. Same with large undersea landslides. In the case of the Tonga tsunami, the massive explosion of the volcano displaced the water. Some scientists are speculating that the eruption <a href="https://youtu.be/B54HbfqDbK4">also caused an undersea landslide</a> that contributed to the large amount of displaced water. Future research will help confirm whether this is true or not. <iframe width="440" height="260" src="https://www.youtube.com/embed/etVdMBjAVm0?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe> This simulation from the National Oceanic and Atmospheric Administration shows how tsunami waves propagated away from an earthquake that occurred about 600 miles from Tonga in 2021. <h2>Tsunami waves travel fast</h2> No matter the cause of a tsunami, after the water is displaced, <a href="https://www.youtube.com/playlist?list=PL3BDBAAAA7D4EB2DA">waves propagate outward</a> in all directions – similarly to when a stone is thrown into a serene pond. Because the energy in tsunami waves reaches all the way to the bottom of the ocean, the depth of the sea floor is the primary factor that determines how fast they move. Calculating the speed of a tsunami is actually quite simple. You just multiply the depth of the ocean – 13,000 feet (4,000 meters) on average – by gravity and take the square root. Doing this, you get an average speed of about 440 miles per hour (700 kilometers per hour). This is much faster than the speed of typical waves, which can <a href="https://www.surfline.com/surf-news/fast-swell-travel/87799">range from about 10 to 30 mph</a> (15 to 50 kph). This equation is what oceanographers use to estimate when a tsunami will reach faraway shores. The tsunami on Jan. 15 hit Santa Cruz, California, 12 hours and 12 minutes after the initial eruption in Tonga. Santa Cruz is 5,280 miles (8,528 kilometers) from Tonga, which means that the tsunami traveled at 433 mph (697 kph) – nearly identical to the speed estimate calculated using the ocean’s average depth. <a href="https://images.theconversation.com/files/441392/original/file-20220118-17-oocmnd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/441392/original/file-20220118-17-oocmnd.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="A flooded airport runway covered in debris." /></a> Many tsunamis, including the 2011 Tsunami in Japan, move inland and can flood areas far from the coast. <a href="https://commons.wikimedia.org/wiki/File:SendaiAirportMarch16.jpg#/media/File:SendaiAirportMarch16.jpg" class="source">U.S. Air Force photo/Staff Sgt. Samuel Morse via WikimediaCommons</a> <h2>Destruction on land</h2> Tsunamis are rare compared to ubiquitous wind-driven waves, but they are often much more destructive. The <a href="https://www.britannica.com/event/Indian-Ocean-tsunami-of-2004">2004 Indian Ocean tsunami</a> killed 225,000 people. <a href="https://dx.doi.org/10.2188%2Fjea.JE20120114">More than 20,000 lost their lives</a> in the 2011 Japan tsunami. What makes tsunamis so much more destructive than normal waves? <a href="https://images.theconversation.com/files/441394/original/file-20220118-19-v4uwmj.gif?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/441394/original/file-20220118-19-v4uwmj.gif?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" alt="An animation showing waves approaching a shoreline." /></a> As waves approach shore, they get pushed upward by the rising seafloor. <a href="https://commons.wikimedia.org/wiki/File:Propagation_du_tsunami_en_profondeur_variable.gif#/media/File:Propagation_du_tsunami_en_profondeur_variable.gif" class="source">Régis Lachaume via Wikimedia Commons</a>, <a href="http://creativecommons.org/licenses/by-sa/4.0/" class="license">CC BY-SA</a> In the open ocean, tsunami waves can be small and may even be undetectable by a boat at the surface. But as the tsunami approaches land, the ocean gets progressively shallower and all the wave energy that extended thousands of feet to the bottom of the deep ocean gets compressed. The displaced water needs to go somewhere. The only place to go is up, so the waves get taller and taller as they approach shore. When tsunamis get to shore, they often do not crest and break like a typical ocean wave. Instead, they are more like a large wall of water that can inundate land near the coast. It is as if sea level were to suddenly rise by a few feet or more. This can cause <a href="https://www.usgs.gov/special-topics/water-science-school/science/tsunamis-and-tsunami-hazards">flooding and very strong currents</a> that can easily sweep people, cars and buildings away. Luckily, tsunamis are rare and not nearly as much of a surprise as they once were. There is now an extensive array of bottom pressure sensors, called <a href="https://nctr.pmel.noaa.gov/Dart/">DART buoys</a>, that can sense a tsunami wave and allow government agencies to <a href="https://www.noaa.gov/explainers/us-tsunami-warning-system">send warnings</a> prior to the arrival of the tsunami. If you live near a coast – especially on the Pacific Ocean where the vast majority of tsunamis occur – be sure to <a href="https://www.ready.gov/sites/default/files/2020-03/tsunami-information-sheet.pdf">know your tsunami escape route</a> for getting to higher ground, and listen to tsunami warnings if you receive one. The eruption of the Hunga Tonga-Hunga Ha’apai volcano severed the main communication cable that connects the people of Tonga to the rest of the world. While the science of tsunamis can be fascinating, these are serious natural disasters. Only a <a href="https://www.bbc.com/news/world-asia-60039617">few deaths have been reported</a> so far from Tonga, but many people are missing and the true extent of the damage from the tsunami is still unknown.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/175213/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/sally-warner-1179849">Sally Warner</a>, Assistant Professor of Climate Science, <a href="https://theconversation.com/institutions/brandeis-university-1308">Brandeis University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-causes-a-tsunami-an-ocean-scientist-explains-the-physics-of-these-destructive-waves-175213">original article</a>. Image: Gado via Getty Images

International Travel

Origami and the laws of physics

<div class="copy"> It’s rare that an art form has enforceable rules. A sculptor is free to choose which material to use as well as the size of the finished piece. Painters are not told what to paint or which technique to use on the canvas. Indeed, the choice to paint on canvas is entirely theirs. Other arts may have established patterns, categories and forms, but rules are uncommon. On the other hand, origami, the Japanese art of paper folding, is interesting because of its restrictions. Classic origami models should be created from a single sheet of paper – no cutting or gluing allowed. From this simple proposition a wonderful variety arises. Animals from antelope to zebra, human forms, musical instruments and even modern stealth aircraft have all been folded from one sheet. It is no wonder that origami has been called “an art of economy”. The precise origins of origami are lost to history. Although paper was folded into a variety of shapes for use during ceremonies for the nobility and wealthy as early as the Heian period (794–1185 AD), what we would today consider “recreational origami” doesn’t appear to have developed until the middle of the 17th century, or possibly a little earlier. It took about 200 more years for what is arguably the first book on origami to appear. Sembazuru Orikata, or How to fold 1,000 cranes, was published in 1797. In the 20th century and now into the 21st, many modern origami masters emerged, but two deserve special mention. The first is Yoshizawa Akira. Yoshizawa is widely considered to have been the “grandmaster of origami”. He created tens of thousands of original models, and is also responsible for the rebirth of the art in the 1950s. In addition to his beautiful designs, Yoshizawa created the diagramming system of dotted lines and arrows to indicate fold directions. This symbolic notation allows origami creators and folders to follow instructions without having to read Japanese – or any other language for that matter. The Yoshizawa system, with only minor adjustments and additions, is still in use. In 1983 Emperor Hirohito awarded Yoshizawa the Order of the Rising Sun – one of Japan’s highest honours – for his promotion of Japanese culture. The second modern master is Robert Lang. Trained as a physicist and engineer, Lang was introduced to origami at the age of six. By his early teens he was creating original designs. He continued his study of origami while at Stanford University and Caltech where he was awarded his PhD in applied physics. The combination of his scientific background and his love of origami has enabled him to develop amazing designs and techniques. Just 40 years ago virtually all origami had the same stylised form it had at the turn of the century. No one would have confused an origami insect with the real thing. In fact, before the 1990s, few folders even attempted to create insects, as it was considered far too difficult to achieve any satisfactory realism with them. Lang certainly disproved that. With the advent of computer-aided designs and through the efforts of Lang and a few other artists, the traditional art form began to allow for hyper-realistic insects, crustaceans, and spiders to be folded, as well as hundreds of other designs formerly dismissed as impossible. Lang’s creation of a realistic cuckoo clock from a single sheet of paper in the late 1980s made him a sensation in the origami world. It was just one of many innovations and discoveries on his part. Leaving his job as a physicist at Silicon Valley communications company JDS Uniphase in 2001, Lang devoted himself full time to origami, but didn’t entirely remove himself from the world of science; he continues to be involved in engineering and science through his origami research. Lang has consulted with automobile safety equipment manufacturers on the optimal way to stow air bags, worked with members of Lawrence Livermore National Laboratory on the best way to fit a 30-metre optical telescope into a rocket body without creasing the fragile lens membrane, and designed a sterile medical instrument pouch that can be opened without being contaminated. With the confluence of maths and origami not yet 30 years old, Lang believes that continued research into the art will have even more to offer. As he puts it: “Problems that you solve for aesthetic value only… turn out to have an application in the real world. And as weird and surprising as it may sound, origami may some day even save a life.” Image credit: Shutterstock  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=6269&title=Origami+and+the+laws+of+physics" alt="" width="1" height="1" />  </div> <div id="contributors"> This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/science/physics/origami-and-the-laws-of-physics/" target="_blank">cosmosmagazine.com</a> and was written by Jason England. </div>

Art

Physical symptoms linked to genetic risk of depression

People who experience physical symptoms such as chronic pain, fatigue and migraines are also more likely to have a higher genetic risk of clinical depression, according to a new study. Researchers from the University of Queensland collaborated with the QIMR Berghofer Medical Research Institute at the Royal Brisbane and Women’s Hospital to conduct a new study published in <a rel="noopener" href="https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2783096" target="_blank">JAMA Psychiatry</a>. They analysed data from over 15,000 volunteers, who provided information about their mental health history, depression symptoms, and a DNA sample. The team found that participants who had a higher genetic risk of developing clinical depression were more likely to experience additional physical symptoms. Dr Enda Byrne, a senior research fellow in psychiatric genetics and one of the researchers involved, said the study aimed to improve understanding of the genetic risks of depression and how other symptoms can be used to aid diagnosis. <img style="width: 500px; height:281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7845012/depression1.jpg" alt="" data-udi="umb://media/e08ca3fc9f134a3c8fb3556dde363b83" /> Dr Enda Byrnes, the senior author of the latest study on depression and genetic risk. Image: The University of Queensland “A large proportion of people with clinically-diagnosed depression present initially to doctors with physical symptoms that cause distress and can severely impact on people’s quality of life,” <a rel="noopener" href="https://www.scimex.org/newsfeed/genetic-risk-for-clinical-depression-linked-to-physical-symptoms" target="_blank">he said</a>. “Our research aimed to better understand the biological basis of depression and found that assessing a broad range of symptoms was important. “We wanted to see how genetic risk factors based on clinical definitions of depression differed - from those based on a single question to those based on a doctor’s consultation about mental health problems.” Genetic risks of depression, explained Many different factors can contribute to the onset of depression, and there is strong evidence to suggest that genetics can affect the likelihood of developing the mental illness. Individuals can be predisposed to developing depression if someone in their family has been diagnosed. If a person’s biological parent has been diagnosed with clinical depression, their genetic risk of developing the illness sits at <a rel="noopener" href="https://www.blackdoginstitute.org.au/wp-content/uploads/2020/04/1-causesofdepression.pdf" target="_blank">about 40 percent</a>, with the other 60 percent coming from factors in their environment such as stress and age. Previous studies have also examined the role genetics plays in depression, but Dr Byrne said it can be difficult to find genetic risk factors that are specific to clinical depression. “Previous genetic studies have included participants who report having seen a doctor for worries or tension - but who may not meet the ‘official’ criteria for a diagnosis of depression,” he said. The researchers also stressed the importance of using a large number of samples in order to identify the risk factors for clinical depression but not for other definitions of depression. “It is also linked to higher rates of somatic symptoms - that is, physical symptoms that cause distress and can severely impact on people’s quality of life,” Dr Byrne said. “Our results highlight the need for larger studies investigating the broad range of symptoms experienced by people with depression.” Image: Getty Images

Mind

Feeling lonelier during Covid? A lack of physical touch could be to blame

With COVID-19 restrictions making us stay 1.5 metres away from others or relying on technology to see friends and loved ones, it’s unsurprising that we are feeling lonelier than before. But new international research has found that a lack of physical touch can have negative impacts on mental health and feelings of loneliness. The team conducted an online study of 1746 people during the first wave of lockdowns in early 2020. The survey included questions asking participants about their intimate, friendly, and professional touch experiences before and during COVID-19 restrictions, as well as self-reported measures about their wellbeing. They found that those who experienced more intimate touch in the week before the study reported lower levels of anxiety and feelings of loneliness. For those who reported a lack of intimate touch, they also reported increased levels of anxiety and greater feelings of loneliness. They also found that intimate touch was the type of touch most craved by participants. Since physical touch is an important aspect of intimate and romantic relationships, with previous work suggesting that touch can buffer feelings of social isolation, the researchers argue that it is especially important during times of distress, such as during the pandemic. The team also suggested that physical and intimate touch may work as a “protective factor” against common reactions to the pandemic, such as anxiety, stress, and depression. What we can do about it Though we still can’t touch or hug others, staying connected can still protect us from feeling lonely. Video conferencing technology has boomed as a result of the pandemic, but switching to alternative methods of keeping in contact can help you stay in touch without encountering as much ‘Zoom fatigue’. This could look like switching to phone calls and texts, sending voice notes, or penning letters to your loved ones. In times of distress, it is important to fend off social isolation, even if it can’t be done through physical touch. The study was published in <a rel="noopener" href="https://doi.org/10.1098/rsos.210287" target="_blank">Royal Society Open Science</a>. Image: Getty Images

Mind

The link between mental health problems and later physical health

Across the world, <a href="https://www.who.int/news-room/fact-sheets/detail/ageing-and-health">populations are aging</a>. Increases in life expectancy over the last century, combined with declining birth rates mean that the proportion of older people is on the rise in many countries. <a href="https://www.who.int/news-room/fact-sheets/detail/ageing-and-health">Projections</a> suggest that by 2050, one in five people worldwide will be over 60 years old (up from one in eight in 2015). An aging population brings multiple challenges. As people age, chronic diseases such as diabetes, heart disease, stroke and cancer become more common. These diseases shorten people’s “healthspan” (the period of life spent in good health), take a toll on families, and drain healthcare resources. Policymakers and healthcare professionals are faced with an urgent question: how can we reduce the burden of physical disease in older people? <h2>Early-life mental-health problems and subsequent physical health</h2> New research from our team of researchers based at Duke University and the University of Michigan suggests a possible answer: by treating mental-health problems in younger people. Together with collaborators at the Universities of Auckland and Otago, our team recently conducted two studies to investigate how people’s mental-health problems earlier in life may impact their physical health as they age. Linking together mental- and physical-health problems may seem surprising. The separation between the two is perpetuated by our healthcare system, which tends to divide treatment between the brain and the body. However, <a href="https://www.sciencedirect.com/science/article/pii/S0140673607612380">previous research</a> has shown that our mental health can shape our physical well-being, and vice versa. We built on this work to address two questions: <ul> <li> The potential link between experiencing a mental-health problem and subsequent chronic age-related physical disease and earlier death. </li> <li> Whether experiencing a mental-health problem could be linked with faster aging even before people develop chronic age-related diseases. </li> </ul> To test the first question, we conducted a nationwide hospital-register <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2774902">study</a> of 2.3 million New Zealanders aged 10 to 60 years at baseline. We followed them across three decades (from 1988 to 2018) to test whether individuals with mental-health problems were at increased risk for subsequent chronic physical diseases and earlier mortality. We collected information about hospital admissions for different mental disorders – substance use disorders, psychotic disorders, mood disorders, and anxiety disorders – as well as self-harm. We also collected information about hospital admissions for different chronic physical diseases, ranging from coronary heart disease to cancer. <h2>Greater disease burden and earlier mortality</h2> We found that across the 30-year period, people with mental disorders were more likely to develop subsequent physical diseases and they also died earlier than people without mental disorders. They also experienced more medical hospitalisations, spent more time in hospitals for physical-disease treatment, and accumulated more associated health care costs. These associations were present across all age groups and in both men and women. The longitudinal association between mental disorders and physical diseases was evident across different mental disorders and different physical diseases. And importantly, the association held even after controlling for physical diseases that predated individuals’ mental disorders. Thus, we were able to rule out the possibility of reverse causation, in which having a physical illness precipitates mental-health problems. We <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2776612">next</a> tested whether mental-health problems would also be linked with faster aging in people who had not yet developed chronic disease. <img src="https://images.theconversation.com/files/400034/original/file-20210511-21-1vmq9sb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /> Not all persons age at the same rate. Research shows that those who experienced mental-health issues while young can age faster and have more health issues in later life. <a href="https://unsplash.com/photos/dRu3zxFb6uE" class="source">Cristina Seri/Unsplash</a> What does faster aging mean? We tend to think of age in years: a 51-year-old person is older than a 50-year old. Viewed in this way, all of us age at the same pace: one year per chronological year. However, at the biological level, the pace at which people’s bodies age can vary considerably, <a href="https://www.pnas.org/content/112/30/E4104.short">even among people born in the same year</a>. Some people’s bodies age faster than others’. A faster pace of aging has been <a href="https://elifesciences.org/articles/54870">linked</a> to greater risk of disease and death. <h2>Mental-health problems and aging</h2> This led us to wonder: do people with mental-health problems age faster, thereby putting them at risk for developing chronic physical diseases? To test this idea, we studied 1,037 individuals born in 1972-73 in the city of Dunedin, New Zealand. Study members have been followed up regularly until age 45 years. While age 45 might seem young, previous work suggests that differences in people’s biological aging are already evident at this age. To measure mental-health problems, study members were interviewed every few years. We assessed a variety of problems, such as anxiety, depression, substance abuse, and schizophrenia. We found that at age 45, people who had experienced more mental-health problems were aging faster. We measured the pace of biological aging by combining 19 biomarkers, such as cholesterol, blood pressure, and inflammation. People who experienced the most mental-health problems were aging approximately 5.3 years faster between ages 26 and 45, compared to participants with the fewest problems. We also found differences in other signs of aging. At age 45, study members who had experienced more mental-health problems performed worse on tests of hearing, vision, balance and cognition, and on tests that gerontologists typically give to older adults, such as walking speed. They also reported greater difficulty in their everyday lives in these domains (for example, finding it difficult to follow conversations, or finding the words they want to use). Furthermore, when we asked an independent panel to rate photographs of each study member’s face, study members who had experienced more mental-health problems were rated as looking older compared to their same-aged peers. This pattern of findings remained when we took into account a number of factors that can lead to mental-health problems or faster aging, such as study members’ physical health as children, childhood maltreatment and socioeconomic status, overweight, smoking, medications, and prior physical disease. The pattern of findings was also very similar across different types of mental-health problems. Taken together, the findings of our two studies reveal that people with mental-health problems are at outsized risk of chronic diseases and early death, and that they show signs of faster aging even before diseases first emerge. There are two implications. First, preventing mental-health problems in young people has the potential to reduce age-related disease later in life. Mental-health problems tend to develop relatively early in life, often by adolescence or early adulthood, years before the typical onset of physical diseases. More investment in prompt mental-health care for the young might reduce subsequent physical diseases and associated healthcare costs. Second, individuals with mental-health problems are a high-priority group to monitor for signs of faster aging – such as hearing impairment, motor problems, and cognitive decline – as well as chronic diseases. Such monitoring will require greater integration of mental- and physical-health services, to reduce health inequalities and lengthen healthy lives.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/156796/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jasmin-wertz-1213707">Jasmin Wertz</a>, Postdoctoral fellow, <a href="https://theconversation.com/institutions/duke-university-1286">Duke University</a> and <a href="https://theconversation.com/profiles/leah-richmond-rakerd-1218049">Leah Richmond-Rakerd</a>, Assistant Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-michigan-1290">University of Michigan</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-link-between-mental-health-problems-and-later-physical-health-156796">original article</a>.

Mind

How loneliness affects Aussies' physical and mental health

One in four Australians are lonely, our new report has found, and it’s not just a problem among older Australians – it affects both genders and almost all age groups. The <a href="https://psychweek.org.au/loneliness-study/">Australian Loneliness Report</a>, released today by my colleagues and I at the <a href="https://www.psychology.org.au">Australian Psychological Society</a> and <a href="https://www.swinburne.edu.au">Swinburne University</a>, found one in two (50.5 per cent) Australians feel lonely for at least one day in a week, while more than one in four (27.6 per cent) feel lonely for three or more days. Our results come from a survey of 1,678 Australians from across the nation. We used a comprehensive measure of loneliness to assess how it relates to mental health and physical health outcomes. We found nearly 55 per cent of the population feel they lack companionship at least sometime. Perhaps unsurprisingly, Australians who are married or in a de facto relationship are the least lonely, compared to those who are single, separated or divorced. While Australians are reasonably connected to their friends and families, they don’t have the same relationships with their neighbours. Almost half of Australians (47 per cent) reported not having neighbours to call on for help, which suggests many of us feel disengaged in our neighbourhoods. Impact on mental and physical health Lonely Australians, when compared with their less lonely counterparts, reported higher social anxiety and depression, poorer psychological health and quality of life, and fewer meaningful relationships and social interactions. Loneliness increases a person’s likelihood of experiencing depression by 15.2 per cent and the likelihood of social anxiety increases by 13.1 per cent. Those who are lonelier also report being more socially anxious during social interactions. This fits with previous research, including a <a href="https://www.ncbi.nlm.nih.gov/pubmed/27124713">study</a> of more than 1,000 Americans which found lonelier people reported more severe social anxiety, depression, and paranoia when followed up after three months. Interestingly, Australians over 65 were less lonely, less socially anxious, and less depressed than younger Australians. This is consistent with previous studies that show older people fare better on particular <a href="https://www.psychiatrist.com/jcp/article/Pages/2016/v77n08/v77n0813.aspx">mental health and well-being</a> indicators. (Though it’s unclear whether this is the case for adults over 75, as few participants in our study were aged in the late 70s and over). Younger adults, on the other hand, reported significantly more social anxiety than older Australians. The evidence outlining the negative effects of loneliness on physical health is also growing. Past research has found loneliness <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Loneliness+and+Social+Isolation+as+Risk+Factors+for+Mortality%3A+A+Meta-Analytic+Review">increases the likelihood of an earlier death by 26%</a> and has negative consequences on the <a href="http://dx.doi.org/10.1037/0022-3514.85.1.105">health of your heart</a>, <a href="http://pss.sagepub.com/content/13/4/384.full.pdf">your sleep</a>, and <a href="https://ac.els-cdn.com/S0306453003000866/1-s2.0-S0306453003000866-main.pdf?_tid=cdefeaff-e369-438e-912f-514b4eeb3048&acdnat=1529311650_63a5438f3a90a9bd5dcdc77e901dd944">levels of inflammation</a>. Our study adds to this body of research, finding people with higher rates of loneliness are more likely to have more headaches, stomach problems, and physical pain. This is not surprising as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143485/#!po=8.62069">loneliness is associated with increased inflammatory responses</a>. What can we do about it? Researchers are just beginning to understand the detrimental effects of loneliness on our health, social lives and communities but many people – including service providers – are unaware. There are no guidelines or training for service providers. So, even caring and highly trained staff at emergency departments may trivialise the needs of lonely people presenting repeatedly and direct them to resources that aren’t right. Increasing awareness, formalised training, and policies are all steps in the right direction to reduce this poor care. For some people, simple solutions such as joining shared interest groups (such as book clubs) or shared experienced groups (such as bereavement or carers groups) may help alleviate their loneliness. But for others, there are more barriers to overcome, such as stigma, discrimination, and poverty. Many community programs and social services focus on improving well-being and quality of life for lonely people. By tackling loneliness, they may also improve the health of Australians. But without rigorous evaluation of these health outcomes, it’s difficult to determine their impact. We know predictors of loneliness can include <a href="https://www.ncbi.nlm.nih.gov/pubmed/25910391">genetics</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2810252/?report=reader">brain functioning</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28320380">mental health</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20668659">physical health</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29468772">community</a>, <a href="http://faculty.wharton.upenn.edu/wp-content/uploads/2012/05/Work_Loneliness_Performance_Study.pdf">work</a>, and <a href="https://www.ncbi.nlm.nih.gov/pubmed/27357305">social</a> factors. And we know predictors can differ between groups – for example, young versus old. But we need to better measure and understand these different predictors and how they influence each other over time. Only with Australian data can we predict who is at risk and develop effective solutions. There are some things we can do in the meantime. We need a campaign to end loneliness for all Australians. Campaigns can raise awareness, reduce stigma, and empower not just the lonely person but also those around them. Loneliness campaigns have been successfully piloted in the <a href="https://www.campaigntoendloneliness.org">United Kingdom</a> and <a href="http://modensomhed.dk">Denmark</a>. These campaigns don’t just raise awareness of loneliness; they also empower lonely and un-lonely people to change their social behaviours. A great example of action arising from increased awareness comes from <a href="http://www.rcgp.org.uk/policy/rcgp-policy-areas/loneliness.aspx">the Royal College of General Practitioners</a>, which developed action plans to assist lonely patients presenting in primary care. The college encouraged GPs to tackle loneliness with more than just medicine; it prompted them to ask what matters to the lonely person rather than what is the matter with the lonely person. Australia lags behind other countries but loneliness is on the agenda. Multiple <a href="https://www.endloneliness.com.au">Australian organisations</a> have come together after identifying a need to generate Australian-specific data, increase advocacy, and develop an awareness campaign. But only significant, sustained government investment and bipartisan support will ensure this promising work results in better outcomes for lonely Australians.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/106231/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Michelle H Lim, Senior Lecturer and Clinical Psychologist, Swinburne University of Technology. Republished with permission of <a href="https://theconversation.com/one-in-four-australians-are-lonely-which-affects-their-physical-and-mental-health-106231">The Conversation</a>.

Mind

The moment Novak Djokovic almost quit tennis

15-time grand slam champion Novak Djokovic has admitted he was extremely close to quitting his tennis career altogether in 2017. Djokovic accepted the Sportsman of the Year Award at the Laureus World Sports Awards for the fourth time on Sunday night, and with his heart-warming speech came his shocking admission. 2017 proved a tough year for him, splitting with his long-time coach, Marian Vajda, and skipping the US Open due to an elbow injury. The Serbian superstar took time off, his injury forcing him to take a break from the court. He went through elbow surgery that year after being knocked out of the Australian Open in the quarterfinals. The star thanked his wife for his support as she was the one who nursed him to health in his darkest moments. “I would like to thank my wife for taking time and for presenting me in a different light and I think that the rare occasions we can share our personal journeys and who we are behind the curtain and I think you’ve done it much better than I would do it,” he said. "Your support has been tremendously significant to me in those moments when I was questioning everything, when I was going through my doubts and dilemmas whether I want to keep on playing tennis. “And yes, I did think about leaving tennis and I did think about everything else," Djokovic admitted. Upon his admission of almost walking away from the sport that has given him 15 grand slam wins, Djokovic also revealed he found it difficult to find meaning during his long-spanning career. <blockquote class="twitter-tweet" data-lang="en"> Welcome to <a href="https://twitter.com/hashtag/Laureus19?src=hash&ref_src=twsrc%5Etfw">#Laureus19</a> <a href="https://twitter.com/DjokerNole?ref_src=twsrc%5Etfw">@DjokerNole</a> 💋 <a href="https://t.co/9zixe31T9a">pic.twitter.com/9zixe31T9a</a> — #Laureus19 (@LaureusSport) <a href="https://twitter.com/LaureusSport/status/1097548234808049669?ref_src=twsrc%5Etfw">February 18, 2019</a></blockquote> In fact, he says he felt “relief” after his biggest wins in his career. "Back in Roland Garros 2016 when I achieved the ultimate goal of tennis to hold all four slams at the same time, I felt a huge relief, I did not feel fulfilment to be honest. "I tried to understand why, and I think it was because I didn't embrace, or I didn't live the process or the journey as much as I needed, and wanted that destination or that achievement of that goal. “When I actually reached it, I realised that the goal would be nothing without that journey,” he finished. Since then, Djokovic has exceeded in his career, winning Wimbledon, US Open and his seventh Australian Open title. Overall, the tennis superstar has had to overcome adversities in his personal life – a feat he has admitted to. However, his wife Jelena has been seen supporting him even from the comfort of her own home with their two children, Stefan and Tara. <blockquote class="twitter-tweet" data-lang="en"> Sending love all the way down under!!! 🌞🥰❤️🙏<a href="https://twitter.com/DjokerNole?ref_src=twsrc%5Etfw">@DjokerNole</a> <a href="https://twitter.com/AustralianOpen?ref_src=twsrc%5Etfw">@AustralianOpen</a> <a href="https://twitter.com/hashtag/idemooo?src=hash&ref_src=twsrc%5Etfw">#idemooo</a> <a href="https://twitter.com/hashtag/NoleFam?src=hash&ref_src=twsrc%5Etfw">#NoleFam</a> <a href="https://t.co/3Pe6Ra9TJn">pic.twitter.com/3Pe6Ra9TJn</a> — Jelena Djokovic (@jelenadjokovic) <a href="https://twitter.com/jelenadjokovic/status/1089460358308352000?ref_src=twsrc%5Etfw">January 27, 2019</a></blockquote> “I’ve had to do a lot of inner engineering as I like to call it, especially in the last 15 months, coming back from a major injury and having surgery and being very inpatient and anxious to come back,” Djokovic said. “And then being on the verge to leave the racquet aside and now I’m standing in front of you and reflecting on that journey, it seems like a fairytale story, but it tells me one thing. “In those moments when you’re facing adversity and feeling challenged, you should look inside because that’s where the answer lies. I did not understand that fully, I had heard that before, but I think when I went through this journey, I understood what this means and I now know where I can always find strength and motivation to keep me going.”

News

How your personality affects your physical health

It’s clear that your personality will affect the relationships formed, and successes you have throughout your life. But several studies have shown that there may be a correlation between personality traits and your physical health. <a href="http://www.nottingham.ac.uk/news/pressreleases/2014/december/study-sheds-new-light-on-relationship-between-personality-and-health.aspx" target="_blank">According to one study</a>, carried out by health psychologists at the University of Nottingham and the University of California in Los Angeles, people who are more extraverted tend to have a stronger immune system. Conversely, those who are more conscientious tend to have a less robust immune system. It is theorised that extraverts are more likely to be exposed to infections and are better suited to fight them off, while less outgoing, cautious individuals are less likely to have been exposed to immunity-boosting infections. <a href="http://www.dailymail.co.uk/health/article-5125041/How-does-personality-affect-HEALTH.html" target="_blank">A different study</a>, carried out by the University of Michigan showed that people who rated highly for traits like conscientiousness, openness, agreeableness, and extroversion, as well as those with low neuroticism were linked with better health or an absence of disease. Yet another study, performed by the American Psychological Association upon a group of New Zealanders over a period of 38 years found similar results. The study participants were assessed every two years from birth until the age of 38. When they were 26, each of the participants had a loved one describe them in terms of the “Big Five” personality traits: <ul> <li>Extroversion – positive, talkative, social, assertive</li> <li>Agreeableness – kind, affectionate, trusting, compromising</li> <li>Neuroticism – emotionally unstable, anxious, irritable</li> <li>Conscientiousness – organised, detail oriented, hardworking</li> <li>openness to experience – curious, insightful, imaginative</li> </ul> Twelve years later, people who were described as conscientious at 26 were more likely to be in better health than those who ranked low in that trait. According to the study, of those who ranked lowest on conscientiousness, 45 per cent would develop multiple health problems by 38, compared with just 18 per cent of the most conscientious. Awareness of how personality traits can affect physical health may be helpful to physicians and patients as they develop health management plans. Which of these personality traits do you most strongly identify with (you’re likely a combination of more than one)?

Mind

Most common physical feature we worry about with age

Susan Krauss Whitbourne is a professor of Psychology and Brain Sciences at the University of Massachusetts Amherst. She writes the Fulfilment at Any Age blog for Psychology Today. Why does having a bad hair day make you so miserable? How much will you spend to prevent one in the future? Research suggests the prime reason is that hair maintenance helps us control how we appear to age. Think about it: When you’re talking to someone, your eyes go automatically toward that person’s head. It’s almost impossible not to notice the person’s hair. Similarly, when you look in the mirror, you see your face but you’re also confronted with the reflection of your own hair. You’re almost forced to judge whether it flatters or detracts from the image you wish to present to the world. There’s also another aspect to hair. Consider the mythology surrounding blondes, redheads and brunettes, based largely on which “have more fun.” Most of this stereotyping has been applied to women, especially when that hair starts to turn grey. George Clooney can go around with all the grey hair in the world and no one will judge him as less sexy. However, the Julia Roberts of the world have to cover up that grey if they hope to retain their box office allure. Compared to your facial features, hair is relatively easy to subjugate to your will (but only relatively). You can alter your hair in a myriad of ways, limited only by your willingness to spend time and money on the project. If all else fails, you can don a hairpiece or wig, and the job is done in an instant. Hair also has a deeper meaning in terms of your identity. It helps define the persona you aim to create to impress others, whether as an intellectual, a sexual being, a rebel, or some combination of the above. Hair can also influence the way you define yourself to yourself, as an extension of your identity. During adolescence, your hair matures to its more or less final form, leaving childhood texture and colour behind. As your adult identity forms, it develops around this image. The idea that our hair can define us as young or old may be at the heart of our society’s current preoccupation with not only having a “good” hair day, but a hair day in which your tresses resemble those of a much younger person. It’s possible that by manipulating the way your hair looks, you can manipulate your apparent age. But how far are you willing to go and how much will you pay to keep yourself looking young? University of Kent sociologist Julia Twigg and Gakashuin University’s (Japan) Shinobu Majima (2014), tried to answer this question, drawing from there constitution of ageing thesis. This theory argues that old age underwent a shift in the late-20th century, impacted by changes in relation to work, the family, and personal identity. So-called “normative” age patterns no longer exist, and expectations for what’s appropriate at what ages are now highly individualised. You age the way you want to now, not the way you’ve been told to, and this extends to your appearance. Age and gender norms interact when it comes to what’s considered okay for the aging locks of women. As Twigg and Shinobu point out, “Controlled, clearly managed hair is particularly significant for older women in avoiding the status of dereliction or derangement, signalled by wild or neglected locks”. In other words, society says that older women have to disguise and keep in check their naturally greying hair. Twigg and Shinobu examined a large data set of purchasing patterns from the UK’s Expenditures and Food Survey, which surveyed 10,000 households each year (with a 60 percent response rate), divided into 20-year age groups. The earliest survey was conducted in 1961 and the most recent in 2011. Participants kept an expenditure diary for a two-week period, spread out among different respondents over an entire year to average out seasonal variations. The researchers focused particularly on women 55 and older, grouping that cohort into five-year age categories, each of which contained 100 to 150 participants. Taking into account expenditures on clothing, hairdressing, and cosmetics, Twigg and Shinobu’s analysis shows three distinct patterns for the cohorts of women in their mid-50s and beyond. All cohorts of women were more likely to spend money on clothing across the 50 years of the study. Among the older women, those born between 1916 and 1920 were most likely to visit hairdressers throughout their lives, including their later years. There wasn’t a general rise in spending on hairdresser visits among older women in general, just this group. The story was different for cosmetics. Among increasingly older groups of women, expenditures increased for makeup and anti-aging products. Putting these trends together: It’s clear that older women are becoming more conscious of their appearance and more likely to spend money on maintaining it. They’re increasingly prey to advertisers who purvey products that will allow not only their hair, but their faces and bodies, to stay youthful. Interestingly, Trigg and Shinobu didn’t find that anything special stood out about Baby Boomers and hair, finding no evidence that “the claimed features of this generation” emerge in the way that older people spend money. There would be much that marketers in the US could learn from reading the findings described in this paper, which suggest that we may be too transfixed by the labels that we slap on different generations (such as Millennials, Gen-Y, and so on). What do these findings mean for you as you contemplate your own appearance? First, they suggest that the 50-plus crowd carries over patterns from their 20s and 30s into our later adult years. The way you prepare the face and hair you present to the outside world may reflect cultural conventions prevalent in your own transition to adulthood. Second, the findings should provide you with a warning about your own vulnerability to manipulation by the media: Advertisers and manufacturers are betting heavily on the growing desire to remain youthful on both the outside and inside. The next time you consider plopping down a chunk of hard-earned cash on the latest “miracle” age-reverser, pause and think about what it is you’re seeking. Put effort into your feelings of inner self-worth and value. They’re far more likely to benefit your feelings of fulfilment than the outer image you project to the outside world. How do you embrace the beauty of ageing? Let us know in the comments below. Written by Susan Krauss Whitbourne. First appeared on <a href="http://www.huffingtonpost.com/" target="_blank">Huffington Post</a>. Related links: <a href="/health/mind/2016/07/difference-between-senior-moment-and-memory-lapse/">Difference between “senior moment” and memory lapse</a> <a href="/lifestyle/beauty-style/2016/07/problem-with-all-natural-skincare-products/">The problem with “all-natural” skincare products</a> <a href="/lifestyle/beauty-style/2016/07/how-to-fill-in-your-eyebrows/">How to fill in your eyebrows</a>

Beauty & Style

The 4 pillars of happy and healthy ageing

Dr Kate Gregorevic is a geriatrician with a research interest in health and lifestyle factors that are associated with healthy ageing and recovery from illness. For all of us, life is finite. In my work as a geriatrician, I have the privilege of looking after many people at the end of their time. This is a constant reminder to me to make every day meaningful. It is never too soon to start living the best life you can today to get the most out of the years ahead. Most people value health, but focus on denial as the way to stay healthy. The positive health movement looks at individual and community resources that promote health and wellbeing. Living well today and living to age well are one and the same. Successful ageing doesn't just mean living as long as possible, but living as well as possible. The pillars of successful ageing are social engagement, nutrition, physical activity and cognitive challenges. By finding meaning and enjoyment in every day, we can lead the longest, healthiest life possible. Social engagement “What's critical is allowing yourself to love others, and being able to take people in – as in, I've got you under my skin.” – George Vaillant People with higher levels of social engagement have decreased mortality and maintain their higher health status for longer. It is not just about the number of friends someone has, it is the quality of these relationships. Supportive and rewarding relationships must be cultivated. A higher level of social engagement can even help recovery from illness and can even decrease the chance of leaving hospital with a new disability. Social engagement can only happen if you are an active and giving participant in your relationships with friends and family. Life lesson: Finding ways to spend time with close family and friends everyday is joyful and good for your health. Nutrition Food is one of the central pleasures of life. As people age nutritional needs change. Most people spend their entire lives trying to lose weight. In old age, priorities need to change. Losing weight usually means losing precious muscle mass. Unless weight loss is accompanied by an exercise program and adequate protein intake, there is a risk of muscle loss leading to a decrease in strength. Unlike younger people, older adults do not easily regain muscle when it is lost. Unfortunately, even in this age group obesity is still associated with increased disability and dementia. So what does this all mean? To maintain muscle mass to maintain the ability to be independent, it is really important to ensure that all meals have protein and a variety of fruit and vegetables to provide all the required nutrition. Some older people are at particular risk of malnutrition, especially if they have a small appetite. In this group frequent small meals and snacks can help to stave off weight loss. Life lesson: Focus on preparing delicious meals with as much nutritional goodness as you can fit on your plate. Physical activity Almost everyone can find a form of physical activity that is fun. It is not really clear how much physical activity is the optimal amount. The best form of physical activity is the one that you enjoy and that you can fit in. As people age, there is a loss of muscle mass. If this reaches a critical level, it can stop people doing their activities of day-to-day living, like hanging out washing. It can also contribute to a loss of balance. Ideally physical activity should be something that also promotes balance and strength. Activities like Tai Chi and yoga can improve balance and decrease the risk of falls. The other great benefit of physical activity is that healthy body promotes healthy mind. Exercise at age 60 is associated with a decreased risk of dementia at age 90. So a brisk walk today, may help your brain stay healthy for many years to come. Life lesson: Find an activity you enjoy, so it can be something you look forward to every day. Cognitive challenges The old adage of “use it or lose it” is very true for our brains. Our brains retain the ability to learn and change well into old age. It is not enough to keep doing the same routine, to protect our brains against decline, we need to keep challenging ourselves. In a study of older adults who were given brain training in memory, reasoning and speed of processing, this actually improved their level of functioning in activities of daily living. Like physical activity, the right cognitive activity is one that you are interested in. Life lesson: Learning anything new can improve memory, reasoning and speed of processing, so the right activity is anything you want it to be! Living well It is rare that someone can live their life making everyday decisions based on future health. It is hard to say no to the piece of cake in your hand, because of how your health might be in ten years. The live well-age well philosophy is about making positive changes to make today a better day. The pillars of successful ageing work best when they are combined. Starting a yoga class will challenge you physically and mentally as you learn new ways to move your body. Ask a friend to teach you something new on the computer. Cook a meal with a grandchild because eating a nutritious meal always tastes better with loved ones. The choices are only limited to your imagination! What does living well mean to you? Tell us in the comments below. Related links: <a href="/health/mind/2016/04/how-to-become-the-happiest-person-you-know/">How to become the happiest person you know</a> <a href="/health/body/2016/03/waking-yourself-up/">8 tips for waking yourself up</a> <a href="/health/mind/2016/03/simple-ways-to-remain-positive/">8 simple ways to remain positive</a>

Body

Nike releases new shoe design for the physically disabled

In an effort that will certainly garner them good press, Nike has put forward a line of shoes made specifically for those who are physically disabled. In 2012, Nike was contacted by Matthew Walzer, a student who was born with cerebral palsy. As he was unable to tie up his own shoes without outside assistance, Walzer wrote an appeal to Nike asking them to create shoes that would lessen his plight. “Out of all the challenges I have overcome in my life, there is one that I am still trying to master, tying my shoes. Cerebral palsy stiffens the muscles in the body. As a result I have flexibility in only one of my hands which makes it impossible for me to tie my shoes. My dream is to go to the college of my choice without having to worry about someone coming to tie my shoes everyday. “I’ve worn Nike basketball shoes all my life. I can only wear this type of shoe because I need ankle support to walk. I am currently wearing the Lunar Hyper Gamer and LeBron Zoom Soldier 6s. At 16 years old, I am able to completely dress myself, but my parents still have to tie my shoes. As a teenager who is striving to become totally self-sufficient, I find this extremely frustrating, and at times, embarrassing.” Three years later, Nike has answered Walzer, and many others’, request. The corporation has recently launched their Zoom Soldier 8 which features a zipper technology that allows those with physical limitations to put on their own shoes with greater ease. These shoes are expected to help people not just with cerebral palsy, but anyone with physical limitations due to, for example, accidents or strokes. On review of the shoe, Walzer assessed: “Easy entry, easy access, easy adjustment, easy closure,” Athelete Lebron James was deeply invested in the production of the shoe, which comes out as part of his line. “There is a real need for a solution like this and it feels good to be a part of something that is going to help so many people,” James told Nike.com. From here, Nike is looking to expand on this type of shoe to incorporate a wider variety of shoes for those who live with all types of disabilities. <iframe width="500" height="281" src="https://www.youtube.com/embed/TaNM_T1d1as?feature=oembed" frameborder="0" allowfullscreen=""></iframe> Related links: <a href="/news/news/2015/07/emus-react-to-cat-toy/">This mob of emus had the most incredible reaction to a cat toy</a> <a href="/news/news/2015/07/remote-cave-photos/">In photos: breathtaking shots of the world’s most remote caves</a> <a href="/news/news/2015/07/blood-test-for-breast-cancer/">New blood test can predict breast cancer five years before it develops</a>

News

Physical activity is in decline. Are you guilty?

Recent research has uncovered some concerning facts regarding the activity levels of Australia’s mature age population.According to Apia, the leading national insurer for over-50s, almost 50 per cent of people over 50 are less active than they were five years ago. This is despite 77 per cent of this population saying they are committed to living a healthy and active lifestyle.Furthermore Apia’s research found that 22 per cent of those who had decreased their level of activity admitted to being very inactive.“Growing older shouldn’t mean growing inactive,” stresses David Skapinker, Apia spokesperson. “People tend to think that as they age they no longer need to exercise as often as they did in their younger years, they may injure themselves while exercising if they are frail or weak, and only vigorous activities have any real health benefit, however this is simply not the case.”Maintaining an active lifestyle is one of the best ways to assist in ageing well, not only from a strength and mobility perspective, but also reducing the chance of falls and injury. Regular exercise is also vital in preventing many age-related diseases such as type 2 diabetes, heart disease, high blood pressure, stroke, cancer, Alzheimer’s disease and depression. And best of all it makes you feel good through the release of endorphins as well as being a great way to relax and unwind.There are many different ways to keep fit and active as you get older, even if you do have limitations due to injury or mobility restrictions.So while we all face the need to adapt our health and fitness routine as we age, it’s important to continue some form of exercise rather than just cutting back or stopping. You’re never too old to gain valuable benefit from a regular exercise routine.Try mixing up the type of activities you do to ensure you don’t get bored, and focus on incorporating the four key elements of: aerobic activity, stretching, strength and balance. You may need to gradually focus more on low impact activities such as swimming, cycling and yoga, which are not as stressful on the joints as more vigorous activities.Another way to approach maintaining your health is incorporating small incremental exercise into your daily routine to increase activity levels. For example, where possible take the stairs instead of the elevator, try walking instead of driving to the local shops and do stretches or sit on an exercise bike while watching TV. Finding a hobby that involves physical activity will help to keep you motivated – we’re always more inclined to do the things we find enjoyment in. And staying active and socialising at the same time can be achieved by joining a gym, or a fitness, cycling or walking group in your local area.If you haven’t done much exercise for a while, it’s important to gradually build up activity levels to prevent injury and allow yourself time to regain strength and flexibility. It’s advisable to be aiming for around 30 minutes of exercise daily in order to gain the optimal benefit and remember to have a thorough check-up with your doctor before starting any exercise program.

Insurance

Our Partners

Over 60

News

Shop

Catalogues

Newspaper

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Compare

Games

Information

Keep up to date

Search

Steep physical decline with age is not inevitable – here’s how strength training can change the trajectory

"I'm not afraid to challenge myself": J-Lo's secret to staying physically and mentally fit

Prince Harry alleges physical fight with brother William