B2 THE OBSERVER & BAKER CITY HERALD • TUESDAY, NOVEMBER 15, 2022
HOME & LIVING
Increase longevity and improve health in just 2 minutes a day
BY NANCY CLANTON
The Atlanta Journal-Constitution
You want to be healthier
and live longer, but finding the
time to exercise can be diffi-
cult for many people. A new
study, however, finds you might
need just two minutes a day to
achieve those goals.
“We found as little as 15 min-
utes of vigorous physical activ-
ity per week can lower all-cause
mortality and cancer risk by
15%, and 20 minutes per week
can lower heart disease risk by
40%. With additional health
benefits up to approximately 50
to 60 minutes per week,” lead
author Dr. Matthew Ahmadi, a
postdoctoral research fellow at
the University of Sydney, told
Medical News Today.
For their study, published re-
cently in the European Heart
Journal, the researchers selected
and enrolled 71,893 adults from
the UK Biobank, “a large-scale
biomedical database and re-
search resource, containing in-
depth genetic and health infor-
mation from half a million UK
participants.”
All participants — who were
ages 40-69 and had no evidence
of cancer or cardiovascular dis-
ease — were given a wearable
device that tracked their phys-
ical activity and classified it as
either vigorous, moderate inten-
sity or light intensity.
“This is one of the largest
wearables device-based (stud-
ies) in the world and the first
to assess the health-enhancing
benefits of vigorous physical ac-
tivity,” Ahmadi said.
Although moderate physical
activity was described as exercise
that raises your heart rate but
doesn’t leave you out of breath,
vigorous exercise includes
“sprints, high intensity interval
training, swimming or cycling at
fast speeds.” This exertion leaves
a person trying to catch their
breath while speaking.
According to the study, adults
who participated in no vigor-
ous physical activity had 4%
risk of dying in five years. Add-
ing about 10 minutes of VPA a
week cut that risk in half, and
adding 60 minutes a week cut it
in half again, to a 1% risk.
“Overall, we found that much
lower durations of vigorous
physical activity were needed
to lower morbidity and mortal-
ity risks,” Ahmadi told Medical
News Today. “Therefore, any
physical activity a person is do-
ing provides an opportunity to
do vigorous physical activity,
if they can do the activity at a
faster pace or higher intensity
for just short periods of time.”
This is good news for many
people, physical therapist Mike
James told Medical News Today.
“For those people who are
already doing exercise, that is
great and they should keep do-
ing it. But for people who can
not make it to a gym, they can
also attain the health benefits
of vigorous physical activity by
Even a short run, if done con-
sistently, can yield long-lasting
health benefits.
Dreamstime-TNS
doing their daily activities at a
faster pace, even if it’s just for
short periods of time. For exam-
ple, gardening or doing house-
hold chores at a little higher
intensity for short periods, or
fast walking interspersed with
comfortable walking pace when
walking during the day.”
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103 Announcements
by Stella Wilder
TUESDAY, NOVEMBER 15, 2022
YOUR BIRTHDAY by Stella Wilder
Born today, you have been endowed with
abundant creativity and the will to make the
most of it in all areas of your daily life. You
want to be creative in your work, as well as
during your off time, and even in your rela-
tionships with other people. You do not enjoy
doing what is assigned to you -- or, perhaps
more accurately, you don’t like completing
assignments without doing so in a way that is
uniquely your own.
WEDNESDAY, NOVEMBER 16
SCORPIO (Oct. 23-Nov. 21) -- You are
pursuing a course of action that may well
circle back to where you began if you’re not
careful to avoid repetition.
SAGITTARIUS (Nov. 22-Dec. 21) --
Others may blame you for an unwanted break
in the action today, but you can prove it was
not your doing -- and solve the problem, too!
CAPRICORN (Dec. 22-Jan. 19) -- Your
personal desires may be at odds with your
professional needs at this time. You must be
willing to sacrifice one or the other.
AQUARIUS (Jan. 20-Feb. 18) -- Others
are likely to look to you today to get things
back on track -- but you can demonstrate that
a perceived problem is only illusory.
PISCES (Feb. 19-March 20) -- You may
have to commit to someone else’s ideas before
you feel ready, but you’ll have time to catch up
and begin taking ownership of things.
ARIES (March 21-April 19) -- There may
be no one available to help you today, and
helping yourself as required will require you
to step out of your comfort zone.
TAURUS (April 20-May 20) -- You can
give yourself a boost today before anyone else
knows what has happened, and as a result,
you should be able to take and hold the lead.
GEMINI (May 21-June 20) -- It’s not what
you are doing but how you are doing it that
will attract attention from all corners. You
TUESDAY, NOVEMBER 15, 2022
have a secret weapon to demonstrate.
CANCER (June 21-July 22) -- Listen care-
fully today and you’ll hear things you
wouldn’t otherwise -- things that are not
spoken aloud but expressed in alternative
forms.
LEO (July 23-Aug. 22) -- You may have to
listen to someone’s poor instructions today
before you’re allowed to have a go at some-
thing your own way.
VIRGO (Aug. 23-Sept. 22) -- Minor aches
and pains mustn’t be allowed to hold you back
today, as they are all an expected part of what
you’re trying to accomplish.
LIBRA (Sept. 23-Oct. 22) -- You’ll have
reason to recall some information from your
past today -- and it will mean even more to
you as you pass it on to someone else.
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104 Community
Calendar
Baker County United
“freedom rallies”
3rd Thursday each month
6 p.m. at the Sunridge
1 Sunridge Lane.
The public is invited
ROTARY CLUB
of Baker City
Meets every Monday
Noon - 1 PM
Baker Towers
Meeting Room
PULL TABS
ACCEPTED
AT THE FOLLOWING
POWDER RIVER
SPORTSMAN’S CLUB
Meets 1st Tuesday
of every month
8th & Broadway, Baker City
6 PM - Pistolettes
7 PM - Regular Membership
BAKER CITY LOCATIONS
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Baker City Herald
Dollar Tree
Black’s Distributing
Ryder Bros
VFW
Baker Elk’s Lodge
Main Event
Baker City Fire Dept.
Haines Sell-Rite
Idle Hour
Salvation Army
104 Community
Calendar
VFW POST 460
Every 1st and 3rd Thursday
of the month at 7pm.
Corner of Main at Birch in Union
LA GRANDE LIONS CLUB
Meets 2nd & 4th Monday
of each month @ 12 PM
Union County Senior Center
1504 N. Albany St., La Grande
PINOCHLE
Fridays at 6:30 p.m.
Senior Center
2810 Cedar St., Baker City
Public is welcome
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114 Group Meetings
NARCOTICS ANONYMOUS
541-805-2229
neo-na.org
NARCOTICS ANONYMOUS
Monday, Thursday, & Friday
at 8pm. Episcopal Church
2177 First St., Baker City
AA MEETINGS - La Grande
Wednesday Nights, 7-8:15pm.
Fort Union Grange Hall, corner of
McAlister & Gekeler Lanes. For
more info, call 541-786-1222
AL-ANON
Keep Coming Back Family
Group
Mondays, 7 pm
at NKWest, 1208 Adams,
La Grande, OR
CELEBRATE RECOVERY
Calvary Baptist Church
Third & Broadway
Baker City, OR
EVERY THURSDAY
6:15 - 8:00 PM
CELEBRATE RECOVERY
Calvary Baptist Church
Third & Broadway
Baker City, OR
EVERY THURSDAY
6:15 - 8:00 PM
DO YOU HAVE....HURTS,
HABITS and/or HANG UPS?
12 Step Biblical Support
Harvest Church
3720 Birch St. Baker City
Thurs., 6:30 - 8:30 PM
LA GRANDE
GAMBLERS ANONYMOUS
Every Friday Night @ 5pm, 2107
Gekeler Ln, LG, Church of Christ
basement. For more info please
call 971-219-8411
LA GRANDE
GAMBLERS ANONYMOUS
Every Friday Night @ 5pm, 2107
Gekeler Ln, LG, Church of Christ
basement. For more info please
call 971-219-8411
Someone’s
drinking a problem?
AL-ANON Meetings
are available by phone
Info for Baker City Meetings
Call: 541-239-7323
NARCOTICS ANONYMOUS
Goin’ Straight Group
Meetings:
Mon., Tues. Thurs. & Fri.
Start at 8 PM
Episcopal Church Basement
2177 1st Street, Baker City
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Would you like to
stop compulsive eating?
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