Exercising is one of the most important parts of self-care when it comes to health. Many healthcare professionals urge people to exercise even if it is 10 minutes a day. You do not always need to spend hours in the gym for perfect health. It has to be a balance of healthy food and light exercise and you will see great results! This might be especially important to elders as that’s when our bodily functions start deteriorating. A study done by BMJ Open Sport & Exercise Medicine suggested great long-term benefits of heavy resistance training for older adults. Here are the findings of the study.

Exercise is essential at every age

Regular physical activity is crucial for overall health and well-being, but its importance becomes even more pronounced as we age. Muscle function naturally declines with age, increasing the risk of falls, reduced mobility, and decreased independence.

The benefits of heavy resistance training

A growing body of evidence suggests that resistance training, particularly heavy resistance training, can be a powerful tool for preserving muscle function in older adults. The study found that individuals who engaged in a year of heavy resistance training maintained better isometric leg strength for up to four years compared to those who underwent moderate-intensity exercise or no exercise at all.

These findings underscore the potential long-term benefits of this type of training. However, experts emphasize the importance of seeking guidance from professionals to safely progress to higher resistance levels.

How heavy resistance training works

To understand the impact of heavy resistance training, researchers compared three groups of older adults: one group performed heavy resistance exercises, another engaged in moderate-intensity training, and the third served as a control group.

The heavy resistance training group focused on exercises like leg presses, chest presses, and low rowing using weight machines. In contrast, the moderate-intensity group primarily relied on bodyweight exercises and resistance bands. Over a four-year follow-up period, the heavy resistance training group demonstrated superior results in maintaining isometric leg strength. While both training groups experienced similar declines in handgrip strength, lean leg mass, and leg extensor power, the heavy resistance group successfully preserved muscle function.

The importance of expert guidance

While the study highlights the effectiveness of heavy resistance training, it's crucial to approach it with caution. Experts recommend consulting with a healthcare professional or qualified trainer before starting any new exercise regimen, especially for older adults.

Gradually increasing resistance levels and proper form are essential to prevent injuries. Additionally, individual fitness levels and health conditions should be considered when designing a training plan.

Beyond heavy resistance training

While heavy resistance training shows promise, it's essential to remember that other forms of strength training can also benefit older adults. The key is to find an exercise routine that is enjoyable, safe, and sustainable. Ultimately, the goal is to build and maintain muscle strength, which contributes to overall function, independence, and quality of life.

Veteran actor and producer Dheeraj Kumar, best known for his contributions to Hindi and Punjabi cinema, passed away at a private hospital in Mumbai on Tuesday, July 15. He was 79.

Admitted with Pneumonia, Succumbed to Organ Failure

According to sources close to the family, Kumar had been admitted to the Intensive Care Unit after being diagnosed with acute pneumonia. His health took a critical turn on Monday as he suffered multiple organ failure and was subsequently placed on ventilator support. He breathed his last around 11 AM on Tuesday, with his son by his side in his final moments.

A Career That Began With a Talent Contest

Dheeraj Kumar’s journey into the world of entertainment began in the mid-1960s, when he participated in a talent contest that also featured Rajesh Khanna and Subhash Ghai. In a 2012 interview with The Hindu, Kumar recalled:

“In a talent contest in Mumbai in the 1960s, three were selected to be actors among some 10,000 aspirants — Rajesh Khanna, myself and Subhash Ghai... He became a superstar.”

Also Read: Shubhanshu Shukla Returns From ISS, What All Medical Examinations Are Lined Up

Kumar went on to act in several films, including Rakhwala, Tyaag and Sargam, and shared screen space with many leading actors of the time. Over the years, he transitioned into television production and was known for creating popular shows such as Om Namah Shivay and Shree Ganesh. His last known collaboration with Rajesh Khanna was a TV series in 2019.

Understanding Pneumonia and Its Risks

As per the American Lung Association, pneumonia is an infection that causes inflammation in the air sacs (alveoli) of one or both lungs. These air sacs may fill with fluid or pus, leading to symptoms that range from mild to life-threatening. Acute pneumonia, in particular, can cause sudden and severe respiratory symptoms.

Some of the common symptoms include:

• Persistent cough with yellow, green, or bloody mucus
• High fever, sweating and chills
• Shortness of breath and chest pain while coughing or breathing
• Fatigue, nausea or vomiting
• Confusion, especially in older adults

Kumar’s condition is a reminder that pneumonia can escalate quickly, especially in older individuals or those with weakened immune systems.

Also Read: After Jannik Sinner, Tara Moore Makes News Failing Her Doping Test, Resulting In A 4-Year Long Ban

Can Pneumonia Be Fatal?

Yes, pneumonia can be deadly—especially when left untreated or when it occurs in high-risk individuals. According to global estimates, as noted by the American Lungs Association, over 1.8 million people die from pneumonia each year, with children under five in low-income countries being the most vulnerable. In older adults, complications such as respiratory failure, sepsis, or organ failure often lead to death.

Bacterial pneumonia is more likely to require hospitalization, but viral and fungal forms can also be life-threatening. Vaccines such as the pneumococcal vaccine and flu shots can significantly reduce the risk of infection, particularly in older adults.

Maintaining overall health, timely vaccinations, and early medical intervention are critical in preventing complications.

After Jannik Sinner's news of anti-doping test, British tennis player Tara Moore is also making news. The 32-year-old was Britain's top ranked women's doubles player when she was provisionally banned in May 2022. Again, she has been banned for four years for a doping offence, though she had been cleared for the same by an independent tribunal just 18 months ago.

She was tested positive for nandrolone and boldenone at a tournament in the Colombian capital Bogota the previous month.

The reason Moore provided was due to the ingestion of contaminated meat. While in December 2023, an independent tribunal ruled that contaminated meat was the reason that the test came positive and Moore "bore no fault or negligence"; the International Tennis Integrity Agency (ITIA) thinks otherwise.

Also Read: Shubhanshu Shukla Returns From ISS, What All Medical Examinations Are Lined Up

ITIA has been upheld by the Court of Arbitration for Sport (Cas). In the March hearing, Cas said in a media release: "After reviewing the scientific and legal evidence, the majority of the Cas panel considered that the player did not succeed in proving that the concentration of nandrolone in her sample was consistent with the ingestion of contaminated meat."

This means Moore will not be free to play again until the start of 2028 season. "The panel concluded that Ms Moore failed to establish that the ADRV (Anti-Doping Rule Violation) was not intentional. The appeal by the ITIA is therefore upheld and the decision rendered by the Independent Tribunal is set aside."

The ITIA chief executive Karen Moorhouse told BBC,"For the ITIA, every case is considered according to the individual facts and circumstances. In this case, our independent scientific advice was that the player did not adequately explain the high level of nandrolone present in their sample. Today's ruling is consistent with this position."

What Do Nandrolone Decanoate And Boldenone Do To You?

Nandrolone Decanoate: As per a 2020 study published in journal Medicina, nandrolone decanoate is an androgen, which means it plays a significant role in the development of male reproductive organs. The study notes: "The clinical use of synthetic testosterone derivatives, such as nandrolone, is focused on maximizing the anabolic effects and minimizing the androgenic ones." The study also mentions that apart from its clinical use, skeletal muscles can be considered as the primary target tissue. "Nowadays, especially athletes in power sports such as bodybuilding and weightlifting administer illegally high doses of Anabolic Androgenic Steroids (AAS) to increase their muscle mass and improve their overall performance," notes the study.

Nandrolone Decanoate injections have been classified under the Anabolic Steroids Control Act of 1990 and due to its serious health risks, it is banned by most sports organization and is also listed in the prohibition list by the World Anti-Doping Agency (WADA).

Side Effects Include:

• Infertility
• Liver Toxicity
• Impaired Lipid Profile
• High Blood Pressure
• Acne
• Hair Loss
• Gynecomastia

Boldenone: As per a 2016 study published in the Journal of Food and Drug Analysis, this AAS can be used in repairing wasting of the body caused by some emaciating disease. It can also be used for human sports for better performance and promoting the growth of skeletal muscle.

However, this is also used for increasing the body weight in livestock as growth-promoting agents. This is also one of the matters the study looks into, in order to "evaluate the safety and meat quality criteria in broilers following intramuscular injection of boldenone." This is the reason Moore too used in her defense, that the result of her positive test was contaminated meat.

The US Anti-Doping Agency (USADA) notes that there is no therapeutic or medical use for boldenone in humans. More specifically, it is not approved by the Food and Drug Administration (FDA) for use in humans for any reason. It also notes that WADA has included boldenone in its prohibited list. Since it could occur naturally at very low concentrations in the urine, WADA-accredited laboratories apply a specific analysis procedure called carbon isotope ratio mass spectrometry, or GC/C/IRMS, to differentiate between external administration and internal production.

What are the side effects? USADA notes that in men, boldenone causes decreased testosterone production and impacts the reproductive system and fertility of males. It also impacts the size of the testes, lower sperm count, and sperm mobility.

Actor Aasif Khan, known for his performances in Pataal Lok and Panchayat, recently suffered a heart attack and was admitted to Kokilaben Hospital in Mumbai. The incident occurred two days ago, sending a wave of concern among his fans and industry peers. Fortunately, his condition is now stable.

According to hospital sources, Aasif is recovering well and is likely to be discharged in a couple of days.

The actor took to his Instagram stories to share an update, along with a photo from his hospital bed. In a deeply reflective note, he wrote:

“Life is short, don’t take one day for granted. Everything can change in a moment. Be grateful for all you have and all that you are… Life is a gift and we are blessed.”

Recovering From Attack

In a brief statement to India Today, Aasif confirmed he had been dealing with a health issue that required hospitalization.

“I’m grateful to share that I’m now on the road to recovery and feeling much better,” he said. “I truly appreciate all the love, concern, and well-wishes. Your support means the world to me. I’ll be back very soon.”

His update comes as a reminder of how sudden and serious heart-related conditions can be—even among young and seemingly healthy individuals.

How Do Heart Attacks Happen?

A heart attack, or myocardial infarction, occurs when blood flow to a part of the heart is blocked, usually by a clot, causing damage to the heart muscle. It’s often linked to lifestyle factors like high cholesterol, smoking, stress, and lack of exercise—but can also strike unexpectedly.

While heart attacks are more common in those over 50, studies show a rising number of younger adults are now at risk. According to a 2019 study published in the Journal of the American College of Cardiology, one in five heart attack patients in the U.S. was under the age of 40.

In India, the numbers are more alarming. The Indian Heart Association notes that 50% of all heart attacks in Indian men occur under the age of 50, and 25% occur under the age of 40. Factors like sedentary lifestyles, unhealthy diets, and high stress contribute significantly.

Signs to Watch For

Aasif’s case highlights the importance of recognizing the early symptoms of a heart attack, which can include:

• Chest pain or tightness
• Pain in the left arm, jaw, or upper back
• Shortness of breath
• Cold sweat or nausea
• Unusual fatigue or lightheadedness

If any of these symptoms occur, immediate medical attention is essential. Early intervention can save lives.

For now, Aasif Khan’s fans and colleagues continue to send him strength and support. And as he put it, he’ll be “back very soon”—with renewed gratitude and, hopefully, greater awareness for all.