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Running shoes,
yoga mats, gym memberships…Is it really worth it?
Doctor, what are
the benefits of exercise besides burning calories?
Exercise is an inexpensive way
to avoid many serious health conditions and improve cognitive function as
well as mood. Of course, exercise helps individuals work off holiday
cookies, pie and other excess calories by increasing muscle mass, improving
insulin resistance and potentially changing the distribution of fat in the
body. It increases lean muscle mass, muscle flexibility, tone and strength.
Muscle cells require more energy than their fat cells cousins do to stay
alive. That means that exercise is not only burning calories, but building
up a larger reserve of active calorie munching cells. These muscle cells
use up more calories all day and night, not just during exercise, which is
great for anyone concerned about the waistline.
Aerobic
exercise such as biking, jogging, touch football, speed walking and chasing
after young children all improve cardiovascular endurance and prevent heart
disease. Exercise prevents coronary artery disease by increasing
circulation, increasing the size of arteries, potentially lowering blood
pressure, and improving lipid status by increasing HDL (a “good” fat) and
decreasing triglycerides. All of these factors help to prevent blood clots
from forming and fat from clogging arteries. Aerobic exercise also
strengthens the heart so it requires less oxygen, has more blood vessels
(routes of receiving oxygen) and is less susceptible to heart attacks.
These physiological changes require regular aerobic exercise, so find a
class, friend or team to work out with in order to help maintain the
exercise routine.
The
lungs are also conditioned by exercise so that activities such as climbing
stairs and keeping the dog from chasing the neighbor’s cat will no longer
leave an individual breathless. It also helps to tone muscles and prevent
them from becoming small and inelastic. (Enough said.)
Mental functions are enhanced by
exercise. Stress and anxiety are decreased and productivity improves. Mild
and major depression also improve with exercise.
Not only is mood enhanced, but cognitive function improves as well. Studies
show that individuals who exercise perform better on cognitive tests and
may even benefit from increased brain mass. These benefits are directly
linked with exercise and cease if the individual no longer makes it to the
gym regularly.
Other benefits of exercise are
decreases in inflammation, diabetes, osteoporosis and cancer. The risk of many
types of cancer falls by up to 50% as a result of regular exercise.
The Surgeon General recommends
at least 30 minutes of moderate physical exercise per day. (At least 3 days
a week). All types of exercises are beneficial; Qi
gong, walking, hiking, lifting weights at the gym (light to moderate
lifting), playing soccer with the kids, biking, leg lifts and sit ups while
watching TV. For the cardiovascular benefits, regular aerobic exercise of
30 minutes a day (fast walking, jogging, biking, swimming, aerobic dance
parties) are required to build up heart, lung and muscle efficiency which
help to prevent heart disease. Individuals should check with their
physician if they are on medications or have any health concerns, to ensure
that their exercise plan is safe for them.
The following is the Surgeon
General’s recommendation for aerobic exercise:
·
3 to 5 minutes of warm up (walking, bike, etc at a slower pace for
about 5 minutes). Gets the heart a chance to increase blood flow before
going into higher gears.
·
Following the warm up, gradually increase the intensity of the
activity over the next 5 to 10 minutes and maintain the desired level of
activity for 30-60 minutes. During this time, the heart rate should
increase to the desired heart rate zone of 50-70% maximum (caution if on
medication such as beta blockers which affect the heart’s ability to
increase it’s rate.)
·
A cool-down of 3 to 5 minutes with gradually decreasing intensity
until breathing and heart rate have returned to normal.
·
Stretching after exercise for 5 to 10 minutes improves flexibility,
decrease muscle soreness and helps promote relaxation. Hold stretches for
20-30 seconds and avoid bouncing.
Start out with 15 minutes a day for 4 days/week
and increase gradually until 30-60 minute workouts are achieved. Your
heart, lungs, bones, muscles, employers and family members will all benefit
from the changes these efforts will reward.
Yellowstone Naturopathic
Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655
ync@180com.net
Dispensary
406·254·9682
dispensary@yncnaturally.com
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