Me on a zip-line
Once
again, a new year is upon us. I have always loved ringing in a new year. A
chance to start over. A chance to evaluate my life and make changes to make my
life a little better. While I don’t necessarily make specific resolutions for
the New Year, I do like to take the opportunity to set new goals to work
toward. Like many other Americans, one area of my life I resolve to improve is
that of fitness. In the first week of January the gyms are packed! But often
this massive influx of exercisers does not last very long. It’s difficult for
many to keep up with exercising. Sitting on the couch is way easier! But
regular physical activity has many benefits, including physical, mental, and
emotional rewards. You don't need to join a gym to stay active. There are many activities to do outdoors that can keep you busy and keep you moving!
There are so many benefits to exercise. Knowing these will
hopefully lead to helping others get started on a fitness program or to keep
their exercise momentum going. Here are some of the many benefits:
Exercise Prevents or Helps Manage Health
Conditions and Diseases
Regular
physical activity helps to prevent or manage certain health conditions.
Exercise can help prevent or manage diseases such as stroke, Type 2 Diabetes,
depression, certain types of cancer, osteoarthritis, osteoporosis, high blood
pressure, and metabolic syndrome. It can have profound positive effects on the
cardiovascular and pulmonary systems. Additionally,
exercise increases high-density lipoprotein (HDL), also known as the ‘good’
cholesterol, and helps to decrease low-density lipoproteins (LDL) (bad
cholesterol) and triglycerides, which can clog arteries and lead to heart
attack, heart disease, and stroke.
A
sedentary lifestyle and lack of exercise has led to obesity and the Type 2
Diabetes epidemic that we are seeing here in the United States. Exercise is
beneficial in preventing diabetes and has been shown to reduce the incidence of
Type 2 Diabetes by about 50%. Research shows that physical activity can lower
blood glucose levels and improve the body’s ability to use insulin. It can
reduce visceral body fat, abdominal fat that plays a role in insulin
resistance. Physical activity burns calories and helps prevent weight gain and
can promote weight loss, which is an important part of preventing and managing
Type 2 Diabetes.
Exercise
makes muscles stronger. It stretches muscles and joints, which increases
flexibility and helps prevent injuries. Weight-bearing exercises helps to
strengthen bones and helps to prevent osteoporosis. Those with osteoarthritis
may experience a decrease in pain with regular exercise. Migraine sufferers may
find a reduction in migraines with regular physical activity. Of course the person exercising needs to be
sure they are exercising safely. Healthcare professionals, such as doctors and
nurse practitioners, can help those with health conditions to find the right
exercise routine to benefit the individual and help prevent injury.
Oscar playing tennis
Exercise Improves Mood and Reduces
Stress
Chemicals
in the brain, such as endorphins, dopamine, serotonin, and norepinephrine are
released during exercise and can help boost your mood and improve mental
health. These brain chemicals can make you feel happy, more relaxed, and give
you a sense of well-being. Research has shown that exercise can be as effective
as antidepressant medications in alleviating depression. One study found that
three sessions of yoga per week boosted GABA levels, a brain chemical that
helps to improve mood and decrease anxiety. Additionally, exercise may work at a cellular
level to reverse the damage that stress takes on the aging process. Increased
concentrations of norepinephrine can help moderate the brain’s response to
stress. We can literally walk off our
stress and the damaging effects that stress causes!
Exercise Boosts the Immune System
Our
immune system helps to fight off infections caused by viruses and bacteria.
Exercise increases circulation of natural killer cells, antibodies, and white
blood cells that help to fight off illnesses caused by pathogens, such as
viruses and bacteria. This includes viral infections, such as the flu, common
cold, and bacterial infections that may occur in the respiratory system. The
positive effect on the immune system may help to prevent some forms of cancer,
such as cancer of the breast.
Exercise Benefits the Brain
Yes,
the brain benefits from regular physical activity as well! Levels of growth
factors, which help make new brain cells and establish new connections between
brain cells to help us learn, are increased with exercise. Activities, such as tennis and dance, have
been shown to lead to the biggest brain boost. Exercise can help to maintain
thinking skills or cognitive functioning as we age. It helps to keep the brain
fit and active and can fend off memory loss. Research by the Alzheimer’s
Research Center has shown exercise to be the best defense against the
development of Alzheimer’s disease. It has been shown to reduce the risk of
developing Alzheimer’s disease by about 40%. This appears to be due to the
protective effect physical activity has on the hippocampus, a region of the
brain that is often first affected by Alzheimer’s damage. Alzheimer’s disease is a devastating illness.
The simple task of regular physical activity may be able to prevent or prolong
onset of this disease.
Exercise Improves Sleep Quality
Lack
of sleep or poor sleep quality is a common complaint for people of all ages. Sleep
is important for our productivity, mood, and overall health. Regular exercise
has been shown to improve sleep quality. Research shows it helps people fall
asleep faster. It helps to produce a deeper sleep, which can help you feel more
rested in the morning. However, exercising too close to bedtime can have a
negative effect on sleep, as the body is energized. So be sure to get your
activity in earlier in the day.
Exercise and the Older Adult
Older
adults may benefit from regular physical activity as much as their younger
counterparts. Physical activity has been show to help improve functional
ability and prevent falls and fractures. It can increase appetite, reduce
constipation, and promote quality sleep, which are all issues many older adults
face. Older adults who already carry a diagnosis of health conditions, such as
cardiovascular disease, diabetes, and osteoarthritis can benefit from physical
activity as well. The saying ‘use it or lose it’ rings true when it comes to
physical activity. The older adult who lives a sedentary lifestyle can
experience muscle atrophy and other issues related to muscle disuse. Simple,
basic exercises can help prevent these issues.
Physical
Activity
Chris & Oscar kayaking
Okay,
hopefully I have convinced you all on the importance of regular physical
activity. The benefits are astounding and can help you to live a healthier,
happier life. So get out there and run a marathon! Just kidding! You don’t need
to run a marathon or be a gym rat to experience the health benefits of
exercise.
Nevia kayaking
Exercise
can be broke down into three broad categories; light, moderate, and vigorous
exercise. If you are just starting out on your exercise journey, you obviously
would start with light intensity and work your way up. Again, it is very
important to talk to your healthcare provider before embarking on your exercise
journey. Always think safety first. Here are the categories and a few examples
of types of exercises that fall into these categories.
Light Exercise
Light
exercises includes activities such as walking, light housework, and stretching.
Moderate Exercise
Activities
at a moderate intensity includes brisk walking, cycling moderately, or walking
up a hill. Walking at a brisk pace has been shown to be as effective as running
in reducing the risk for high blood pressure, high cholesterol, and diabetes. Other
examples include yoga, hiking, roller skating, boxing, weight training,
dancing, and swimming.
Vigorous Exercise
The
more experienced or advanced exerciser may be able to participate in activities
of vigorous intensity. This level of exercising includes running, fast cycling,
heavy weight training, mountain climbing, rock climbing, high impact aerobic
dancing, jumping jacks, and jumping rope.
Moderate
and vigorous intensity exercises can lead to weight loss, because you are
burning more calories. You can determine
the intensity level by the talk test or by monitoring your heart rate. For the
talk test, for light intensity you should be able to sing while doing the
activity. For a moderate intensity activity you should be able to talk, but not
sing. For vigorous activities, you will not be able to say a few words without
pausing for a breath.
To
monitor your heart rate, or pulse, you should first figure out your maximum
heart rate. To do this you subtract your age from 220. So if you are 40 your
maximum heart rate would be 180. For a light intensity activity, your pulse
would be less than 50% of your maximum heart rate, for moderate intensity your
pulse would be 50-70% of your maximum heart rate, and for vigorous intensity,
70-85% of your maximum heart rate.
Our family hiking in North Carolina
Finding
activities that you enjoy makes the exercise process much easier. Also,
exercising with a friend or family member can help keep you motivated.
No
matter what physical activities you do you can reap the benefits I discussed
above. So get moving & keep moving!
Tubing in North Carolina
Dr.
Donna M. Fife DNP, ARNP
Disclaimer: This blog is meant for
informational purposes only and does not constitute medical advice. Be sure to
talk to your healthcare provider prior to starting your exercise journey.
