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Comments?
Misty L. Trepke
http://www.searching-alternatives.com
Exercise and Aging
If you're fit, you're less likely to be chronically ill, disabled or
dependent on others later in life. Here's a look at how exercise
impacts disease, courtesy of the Mayo Clinic:
Coronary artery disease and high blood pressure - Being inactive
approximately doubles your risk for coronary artery disease. In
addition, people who exercise reduce or even eliminate blood
pressure medications. Exercise also reduces LDL (bad) cholesterol
and triglycerides (fat), while increasing HDL (good) cholesterol.
Diabetes - People who exercise are less likely to develop Type II
diabetes, also known as noninsulin-dependent diabetes mellitus, or
adult-onset diabetes. A long-term conditioning program may also
significantly decrease your insulin dose.
Weight control - You can lose about five to 10 pounds a year merely
by adding a one-mile daily walk to your lifestyle.
Cancer - Several studies show a decreasing risk of cancer with
increasing activity.
Osteoporosis - Bone loss in older women and men can be slowed and
possibly reversed with a combination of exercise and proper diet.
Arthritis - Pain and stiffness of arthritis may discourage you from
activity, but using joints during regular, appropriate exercise may
actually reduce pain and risk of joint problems. [57].
Research On Exercise
Researchers divided 235 sedentary men and women into two groups. One
group did traditional structured exercise 20-60 minutes
continuously. The other group incorporated into their day brisk
walks, stair climbing and other moderate-intensity lifestyle
activities. After 6 months, both groups had similar improvements in
blood cholesterol, blood pressure and percentage of body fat. The
structured exercisers gained more cardiovascular fitness. But the
point is, the moderate-intensity folks did benefit. [58].
A group of sedentary, obese women lost 17 to 23 pounds over a period
of 20 weeks by walking for ten minutes 5 days a week. At first, they
walked twice a day, then worked up to four times a day. If you are
not overweight, lifestyle activities probably won't help you shed
pounds. But they may help you convert fat to lean muscle.
Structured exercise in longer sessions is better for you. But
something is better than nothing. For sedentary folks - those who
are physically inactive - lifestyle activity can still give you some
of the same cardiovascular benefits of exercise. Served up in
dollops, it's easier to fit into your day.
How to do it
By increasing lifestyle activities each day, try doing four 10-
minute increases at least five days a week. The idea is to just do
more of what you are already doing. Here are some great ideas on
getting motivated:
*Walk, don't drive.
*Take the stairs at the office - not the elevator.
*Play with your kids instead of watching them play.
*Bike to the store.
*Stretch while you watch TV.
*Get up from the sofa to change the channel. Channel surfers get
quite a workout.
*Park at the opposite end of the mall from where you're headed.
I*f you've got an exercise bike at home, peddle away for 5 minutes
while you're talking on the phone or waiting for the washing machine
to finish.
*Walk the treadmill while watching a favorite TV program.
*Listen to music and dance your way through housecleaning.
*Start slow - a few minutes at first. Then, pick up the pace and go
longer.
*Workout clothes are not necessary, but wear good walking shoes.
*Don't let missing a few days become your excuse to quit.
*Even if you miss a few days, you won't lose all the benefits you've
gained.
*Be flexible. Do what you can when you can.
*Take advantage of opportunities. If you're watching your child's
soccer game, walk around the field.
*Playing golf? Skip the cart.
*Find a partner. Climbing stairs at the office will be far more
interesting if you chat away the minutes with a co-worker.
*Instead of building your life around exercise, build exercise
around your life. [59].
Andrew Pacholyk LMT, MT-BC, CA
Peacefulmind.com
Alternative medicine and therapies for healing mind, body & spirit!
In Reply to: Finally! Official recognition 35 years late. (Archive in exercise.) posted by Walt Stoll on August 01, 2003 at 06:15:40:
"But the point is, the moderate-intensity folks did benefit"
No, the point is that sedentary people will improve their health doing almost ANYTHING besides being sedentary.
This is a problem with so-called "exercise science" studies. The 'scientists' take untrained, de-trained, or just plain out-of-shape people and apply their pet training method to them. In this case, it's "moderate exercise". Of course the participants show improvement. They always do. The 'scientists' then use the results of the study as 'proof' that their training protocol is, like, you know, really really great. Oh, please.
In Reply to: Finally! Official recognition 35 years late. (Archive in exercise.) posted by Walt Stoll on August 01, 2003 at 06:15:40:
"If you are not overweight, lifestyle activities [aka really light activity like walking or carrying your own groceries] probably won't help you shed pounds. But they may help you convert fat to lean muscle. "
This is entirely wishful thinking. Unless you're an 80-year old grandmother who has been bed-ridden for months on end, doing things like carrying groceries and walking up one extra flight of stairs will not build ANY significant, measurable amount of muscle. There is no scientific basis to believe otherwise.
It's statements like this that prove that standards of fitness have gotten to be ridiculously low. Hence my ridicule.
In Reply to: Lifestyle activities posted by Lincoln on August 01, 2003 at 11:52:18:
I think that those who have not been exercising see the most benefit.
In Reply to: Finally! Official recognition 35 years late. (Archive in exercise.) posted by Walt Stoll on August 01, 2003 at 06:15:40:
I don't get your gripes on this article. Even IF they chose the people you state (you really have no idea, do you?) the results are still positive. Just because you and I and others know this, doesn't mean mainstream masses do, so it IS information for them. I think that at any point or stage, it's positive to get up and move for anyone, at any age. I'm not getting what you are upset about per this article.
In Reply to: Re: Finally! Official recognition 35 years late. (Archive in exercise.) posted by Michele on August 05, 2003 at 17:29:39:
Michele,
I was teaching and practicing this in the early '60s. I have no problem with the article; only with the delay getting it to the public. The benefits of Aerobic Exercise were scientifically proven by 1960. The only reason I can think of for it's not being immediately embraced by the medical profession is that it could not figure out a way to profit by it!
Hope this clarifies this.
Walt
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