JoyfullyFit.com >> Exercise >> Benefits of Exercise
I can help you find the right mix of activities for your goals, body type, and level of fitness. Regular physical activity can improve health, both physical and emotional, on many levels. It doesn't take a huge effort to receive major benefits either.
For more information, call Verna at 352-514-1305
Relieves Depression
Eases Menopause
Increases Strength and Stamina
Deceases Obesity
Lowers Incidence of Artery Disease
Lowers Risk Factors in Hypertension
Better Sex
Prevents Osteoporosis
Relieves Low Back Pain
Flexibility
Cancer
Diabetes
Aging
Arthritis
Research shows that exercise can be as effective as pharmaceuticals to relieving the symptoms of depression. Prevention Magazine, June 2005, pg 45
Also, cognitive behavioral therapy has been found to be more effective than pharmaceuticals for many anxiety and depression disorders.
A three year German study showed fewer headaches and mood swings and less insomnia in postmenopausal women that exercised regularly. Exercise also maintained their bone mass, reduced their cholesterol, and decreased their body fat. Prevention Magazine, August 2005, pg 52
Cardiovascular exercise increases the body's efficiency and endurance, thereby enabling an individual to do more without fatigue. Resistance exercise increases our muscular strength so we can do activities of daily living with greater ease. Also, we can preserve and even increase our muscle mass as we get older and avoid the frailty common among sedentary seniors.
Metabolic Syndrome, also known as Syndrome X as reaching epidemic proportions in the United States . It is obesity (20 percent or more above ideal body weight) with the metabolic abnormalities that are common complications of being overweight as well as secondary: high serum triglycerides and low HDL cholesterol (the good one), hypertension, and insulin resistance (adult-onset diabetes).
Numerous studies have shown that these cardiovascular risk factors are largely treatable and often completely reversible by diet and lifestyle changes. The recommendations are: decrease saturated fat and total caloric intake and increase habitual physical activity.
Epidemiological investigations have demonstrated, in a
direct relationship between a sedentary lifestyle and
coronary artery disease morbidity and mortality. An abundance of data reveals a consistent inverse
relationship between regular exercise and coronary
artery disease incidence.
So Many Benefits from One Thing
Lack of physical activity is a primary risk factor for cardiovascular diseases, especially stroke and congestive heart failure.Regular physical activity has been shown to
lower blood pressure, reduce serum triglyceride levels,
raise HDL cholesterol levels, and enhance glucose
tolerance and insulin sensitivity. HDL cholesterol helps
to keep LDL cholesterol, (the bad one), from attaching
to the inner arterial walls by taking it to the liver for degradation and excretion in feces. JAMA Vol. 258,
p. 2388 (1987)
Don’t Neglect the Cool down
Both yoga and aerobic exercise are well established as reliable ways of regularly relieving stress and tension. This is important for cardiovascular health as the stress hormone, cortisol, increases the clumping of fat molecules. Individuals who consume a high-fat diet under conditions of chronic stress are priming the pump for arteriosclerosis and hypertension.
Hypertension is a primary risk factor for cardiovascular diseases, especially stroke and congestive heart failure. It is defined as systolic blood pressure above 140 mm Hg and diastolic pressure above 90mm Hg.
Risk Factors
Population factors closely associated with hypertension are obesity, high salt intake, low potassium intake (abundant in fruits and vegetables), physical inactivity, heavy alcohol consumption, and psychosocial stress. The American Heart Association recommends a sodium intake of not more than 2400mg/day for all individuals. AmericanHeart.org Significantly reducing or eliminating processed foods can most readily accomplish this.
What You Can Do With Diet
Increasing dietary potassium by consuming more fruits and vegetables while decreasing sodium to approximately one third the standard American fare has been found to lower blood pressure by up to 11.5 points (mmHg) in only 30 days. This has been especially effective in African Americans and is equivalent to what is typically achieved with a single drug.
Lose Excess Weight
In addition, research has suggested that sensitivity to sodium is increased in the obese. Obesity causes changes that result in sodium retention. Sodium sensitivity appears to decrease after weight loss. New England J. Med. Vol. 321, pp.580-585 (1989)
Watch Alcohol Consumption
Numerous studies indicate that reduction in alcohol intake is effective in lowering blood pressure. It is recommended that habitual alcohol intake should not exceed two drinks per day NIH Publication 93-2669 (1993).
Good News
Evidence suggests that individuals who consume diets rich in fruits and vegetables (8-10 servings), low fat dairy products (approximately 3 servings), and reduced the total fat content substantially lowered their blood pressure New England J. Medicine Vol. 336, pp. 1117-1122 (1997) . In many cases, exercise training may reduce or eliminate the need for anti-hypertensive medications, especially in persons who are making healthy dietary and lifestyle choices.
If you want to optimize your sexuality,
work at becoming physically fit. Sexual performance requires energy so people
who can’t get off the couch naturally
aren’t the greatest lovers. According to
a study published in the Annals of Internal Medicine, men who did vigorous exercise, (equal to running 3 hours a week), were 30 percent less likely to suffer from erectile dysfunction than their sedentary peers. If you’re planning on having a close encounter and want to maximize performance and responsiveness, try this recipe.
First, get your blood flowing with a little
cardio (5 to 10 minutes), then lift weights for at least 20 minutes to raise testosterone levels, and third, spend a minimum of 30 minutes stretching all the major muscles in
your body to get all the tension out and prepare the stage for peak energy flow. It works! There’s more feel goods to yoga than just the relaxation/seritonin effect.
You can also very effectively reverse the stretching and strength work. Stretching first can refresh the body when you’re feeling tired and then the weights are not so bad. Advancing years should only make sex better as long as you stay healthy in mind, body, and spirit. Two excellent books on improving the marital relationship are The Act of Marriage and The Act of Marriage After 40 by Tim and Beverly LaHaye. These effectively address key problems common to couples and are very interesting reading as well.
Osteoporosis is characterized by low bone mass , structural deterioration, and increased fragility of bone tissue. Common fracture sites include the wrist, spine, and hip. Those who have not developed peak bone density early in life are at particular risk for developing osteoporosis late in life. Half of the bone mass is developed during the teen years. Amer J. Obstet Gynecol Vol. 181, pp1560-1569 (1999) . Consuming adequate amounts of calcium and vitamin D during adolescence and early adulthood is essential to reach peak bone mass.
Excessive Protein Consumption
The average American consumes twice as much protein as is necessary to support life and growth. Our high meat consumption is the primary culprit. This excessive protein intake is calcium wasting and causes the dietary calcium requirement to be very high, 1200 to 1500 mg per day during adolescence and 1000 mg for adults. Many people do not consume even half the amount of calcium needed to maintain healthy bones.
The Estrogen Effect
Estrogen has a preserving effect on bones. Hence, postmenopausal women not taking HRT exhibit an accelerated rate of loss in the first 5-7 years of menopause. It is recommended that they take 1500 mg of calcium per day Quarterly J. Med Vol. 92, pp. 261-73 (1999).
Reduce Salt and Alcohol Consumption
High intakes of sodium and alcohol may also contribute to bone density loss J. Amer Dietetic Assoc Vol. 97, pp. 414-417 (1997).
The Exercise Factor
Two types of exercise have been shown to preserve bone mass: weight training and high impact exercise such as jumping. High bone mass density is typically observed in those with high lean tissue mass and high muscle strength. It is also seen in those whose activities involve high muscle forces and often involve significant impacts.
Sixty to eighty percent of adults in our society suffer from some kind of back pain. It is most prevalent among office workers as prolonged sitting inflicts micro-trauma on the muscles and tendons of the lower back.
What’s Really Hurting?
Studies indicate ninety-five to ninety-nine percent of all back pain involves injury to the muscles and tendons. Only 1 to 5 percent is related to the intervertebral disc. Injuries typically result from micro-traumas over weeks, months, and years which eventually lead to a severe strain.
Core Strength is Crucial
A regular exercise program that includes core
conditioning is important for prevention of chronic
low back pain. The core is the area of the body below
the chest and above the legs which includes specific abdominal, side, back, and pelvic floor muscles. These muscles typically have low endurance strength in individuals with chronic back pain. The core muscles require training over prolonged periods of time to affect a significant increase in strength.
Don’t Get Bent Out of Shape by Not Stretching
Tight muscles in the region of the lower back, pelvis, and hamstrings are also a primary contributing factor to low back pain. A regular practice of stretching these areas will do much to prevent and alleviate the imbalance inflicted by tight muscles. Postural distortion actuates the muscular trauma syndrome.
Several studies suggest that the regular practice of yoga or stretching can help decrease back pain. One published in the Annals of Internal Medicine, 2005, showed yoga to be more effective than exercises traditionally prescribed by physical therapists.
Keep Your Cool
One of the most important aspects of prevention is to reduce the negative effects of mental stress since psychological factors have been found to be more important than physical factors as risk indicators for low-back injuries. ACSM's Health and Fitness Journal, July/August 2004, Volume 8, Number 4 Chronic stress releases hormones such as cortisone that have been implicated in muscle and tendon injuries. The majority of adults in our society would benefit from the regular practice of some type of stress management technique.
Adding It All Up
To summarize, there are several things that can be done to prevent low back injuries and bring relief from chronic pain and debility. First, reduce psychosocial stress by changing stressful life factors and/or by adopting healthy form(s) of stress management. Also, regular exercise, including core strengthening and flexibility work, is vital for optimal health. Exercise combined with cognitive behavior therapy has been shown to be as effective at reducing pain as spinal fusion surgery, with fewer complications. Strength training, aerobic exercise, and stretching are recommended to prevent muscle atrophy, reduce disability, and decrease pain.
If you have to sit for many hours each day, there are some things you can do to reduce the strain. Try to get up and move around for a few minutes every hour. Also, there are a number of isometric and stretching exercises that can be done in your chair that will give relief. Third, place a small towel between the small of your back and the chair or car seat to preserve the normal lumbar curve.
What Are the Benefits?
Certain exercises can act to increase flexibility which helps to protect the body from injury. Short, tight muscles are much more vulnerable to strains and sprains. Achieving flexibility helps you to develop balance and postural control while relieving muscular tension and promoting relaxation.
Before Weight Lifting
Stretching before doing resistance exercises can increase your force output as muscles generate maximum force when they begin their contraction after extension to 1.2 times their resting length.
Untying the Knots
Stretching activities straighten out adhesions which are inelastic knots that form in muscle tissue due to micro trauma inflicted during strength training. These will shorten the muscles and reduce their ability to extend and function in a proper manner.
Cleansing and Energizing
Flexibility increases overall energy level by releasing toxins within the muscles, thereby facilitating the body's responsiveness and ability to perform.
Reduce Your Cancer Risk with Simple Lifestyle Changes!
The majority of all cases of cancer are preventable with good diet, regular physical activity, and maintenance of appropriate body weight. Numerous protective chemicals in foods can inhibit the disease process. Diets high in fruits and vegetables decrease the risk of developing many cancers. American Institute for Cancer Research. Washington , DC , 1997.
The Source of Nutrients is Critical in Reducing Risk
Antioxidants can protect DNA and cell membranes against oxidative damage from carcinogens. Carotenoids, especially beta-carotene, vitamin C, vitamin E, and selenium have potent antioxidant abilities, but they are not that effective in reducing disease and death when taken via synthetic vitamin/mineral supplements.
Numerous clinical research studies have shown that a whole-food concentrate called Juice Plus is superior in its bioavailability, which is the ability of a substance to be absorbed and utilized by the body. The nutrients of the 17 fruits, vegetables, and grains in 4 capsules protect DNA from damage by free radicals, thus giving protection against the development of melanomas. Read more about it in the Nutrition section of this website.
Moderate Your Meat Eating
 Red meat (beef, lamb, pork and veal) has been positively associated with increased risk of colorectal cancer Journal of the American Medical Association January 12, 2005 . The European Prospective Investigation into Cancer and Nutrition
found that bowel cancer risk was a third higher for those who regularly ate in
excess of two 80g portions of red or processed meat a day, compared to less than one a week. Vegetarians have decreased incidence of cancers in general.
Restrict Alcohol Consumption
A glass of red wine provides significant antioxidant benefits, but be careful to
limit it to no more than 8 oz daily. Women who drink two or more cocktails a day
up their breast cancer risk by about 40 percent. This is due to the fact that
alcohol increases the liver’s production
of estrogen. As it turns out, the more estrogen in your body, the greater your risk of developing malignancy.
Control Your Weight
Women with low levels of physical activity and higher body mass index levels (weight divided by height) were at more than twice the risk of developing breast cancer than women who undertook approximately three metabolic equivalent hours (MET) of exercise per day and had lower BMI levels Cancer Epidemiology Biomarkers and Prevention Volume 14 No. 6 (Malin). This level of exercise is equivalent to about 45 minutes of brisk walking or 20 minutes of vigorous exercise per day. Maintaining a healthy weight is associated with reduced cancer risk. American Institute for Cancer Research. Washington , DC , 1997.
Exercise Regularly
High levels of physical activity also reduce the risk of colon cancer. There is significant evidence to support an inverse correlation between physical activity and colon cancer. Exercise improves the functioning of the immune system which naturally declines with age. Regular physical activity also bolsters the body's ability to fight carcinogens. Annual Epidemiology 6:452-457, 1996.
The Bottom Line
You can prevent 50 to 70 percent of cancer with regular physical activity, avoiding tobacco, and improving your diet, says Therese Bevers, MD. She is the medical director of the M.D. Anderson’s Cancer Prevention Center in Houston.
Studies show a decreased risk of adult-onset (type II) diabetes in individuals who adopt a more active life-style. Diabetes Medicine 17:53-58, 2000 . Exercise facilitates insulin sensitivity and blood glucose control as well as improves serum lipid profile. Diabetologia 365:434-439, 1987 .
Dietary habits, specifically excessive caloric intake, are closely associated with the development of type II diabetes. Obesity is a primary risk factor for the development of insulin resistance and type II diabetes. Weight loss leads to improved glucose tolerance and insulin sensitivity while reducing serum lipid levels. Mol Cell Endocrinology 151:143-149, 1999.
Dietary excesses of sugar and fat can cause insulin resistance in body tissues. High saturated fat consumption is a factor that significantly predicts the progression of insulin resistance to type II diabetes. Diabetes Care 18:1104-1111, 1995.
 Staying in good physical condition as we get older is important for a number of reasons. First, we look better. Also we feel better and are able to do more without becoming fatigued. Regular physical activity has a lot to do with risk factor reduction for many diseases.
Studies show that adults who remain physically fit have fewer incidences of cancer, heart disease, and diabetes in comparison with their sedentary peers. In addition, older adults who are in good health enjoy greater sexual responsiveness than those who struggle with degenerative disease accompanied by pharmaceuticals with all their negative side effects.
How and Why to Stay Strong
The importance of resistance training in the older population has become increasingly apparent. If you don't lift weights you are doomed to lose 6 to 10 pounds of muscle each decade after age 50. Muscle strength declines by 15 percent per decade after the age of 50 and 30 percent per decade after age 70, principally the result of loss of muscle mass.
It’s Not That Hard and it Keeps You Trim Too
Regular cardiovascular exercise and strength training can greatly slow down the decline in basal metabolism due to sarcopenia (loss of lean tissue) and can prevent the concomitant weight gain which characterizes aging in the sedentary population. Strength training just 20 minutes a day, 2 or 3 times a week, can build 3 pounds of muscle in 10 to 12 weeks and increase your metabolism by 7 percent.
Being Fit Gives You a Nutritional Advantage
Adults who preserve their muscle mass through resistance exercise are able to consume more calories without experiencing weight gain and are thereby able to take in more nutrients in their daily diet. Since absorption and utilization of nutritional components is diminished in older persons, the ability to consume more food without negative consequences results in active individuals being better nourished.
Click here to view an article on how you can turn back the clock with pro-active self care.
How Muscle Building Can Help in Prevention
Acquiring a significant amount of muscle in the lower body is very helpful for minimizing the stress on joints and reducing the wear and tear that often results in osteoarthritis of the knees and hip. The large muscles of the quadriceps, hamstrings, and glutes act as shock absorbers, reducing the impact to the knee and hip joints. These muscles also work together to keep the kneecap and hip stable and protected from sudden traumas as in a fall.
Don’t Stop Moving
Moderate levels of aerobic and resistance exercise have been shown to produce improvements in debility, physical, performance, and pain. Ettinger et al., 1997 . Lack of regular physical activity can lead to weak muscles, stiff joints, reduced joint range of motion, and decreased energy and vitality.
Stay Loose
Flexibility exercises such as yoga stretches can be very helpful in relieving stress, promoting relaxation, and maintaining the full range of motion.
A well rounded and therapeutic exercise program can do much to preserve mobility and prevent the isolation and depression which often accompany the deleterious effects of inactivity.
For more information, call Verna at 352-514-1305
|
