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We are created for action, and it is impossible to be truly well without it! The adage "Use it or lose it" applies to every part of the body. Exercise provides greater vitality; extra energy, and longer life. Yet, for many, the greatest exertion of the day is getting out of bed or walking from the kitchen to the garage. As a result of our more sedentary habits, we must deliberately incorporate physical activity into our lives.
Exercise is critically important to a total lifestyle approach to health. Here are some of the benefits of exercise:
  • Exercise helps us feel good. It is so effective that it is a valuable tool for fighting depression and relieving anxiety and stress.
  • Exercise increases energy levels, making us more efficient and productive in all that we do.
  • Exercise helps one to reach and maintain proper weight. It burns calories, builds muscle, and increases the metabolism.
  • Exercise stimulates the immune system. This decreases not only cold and flu infections, but also significantly reduces cancer mortality rates.
  • Exercise enhances circulation, which in turn improves memory and mental ability and promotes better sleep and faster healing. It decreases the pain and stiffness of osteoarthritis by delivering blood to the joints, and can relieve headaches.
  • Exercise strengthens the bones, helping them retain calcium and other minerals, thus aiding in the prevention of osteoporosis.
  • Exercise helps protect from heart disease by strengthening the heart, decreasing blood pressure and heart rate, and lowering LDL (bad) cholesterol while raising HDL (good) cholesterol.
  • Exercise aids digestion and promotes intestinal activity, reducing gas and constipation.
Exercise Essentials 1. Check with your doctor before starting a vigorous exercise program if you have cardiovascular disease or are over 40 with multiple cardiovascular risk factors. The risks of physical activity are very low compared to the health benefits. Many more people rust out than wear out.

2. Make physical activity a part of your life: grow a garden; choose to walk rather than ride; always use the most distant parking space; take the stairs; play active games with the kids; use a push mower; walk the dog. In addition to these activities, choose an exercise that you will enjoy such as walking, swimming, or cycling; if you enjoy it you are more likely to make it a permanent part of your life.

3. Establish an exercise routine. Pick a time of day that's best for you and keep that exercise appointment as if it were a business engagement. Exercise is cumulative. Three ten minute sessions are just as good as one thirty minute period.

4. Always start with a low intensity exercise to let your body warm up. Then do a few stretching exercises using a slow, steady movement.

5. End with a low intensity exercise to cool down, and more stretching to avoid soreness and enhance flexibility.

6. You need at least 30 minutes of exercise every day. If daily exercise is not possible, try for three times a week on nonconsecutive days. Alternating aerobic exercise with strength training is now recommended as the most complete and beneficial program.

7. Remember, you aren't in competition with anyone, so don't push beyond your tolerance. Excessive exercise is not healthy.

1. Paffenbarger R.S. Jr. JAMA 1984 Jul 27;252(4):491-495.

BENEFITS OF WALKING

Walking, although one of the simplest exercises; has several surprising advantages:

  • Walking uses almost all of the body's 206 bones and 640 muscles.
  • It is something that almost everyone can do without learning new skills.
  • it does not require the purchase of expensive equipment.
  • It is easy on your joints.
  • The pace is simple to adjust.
  • It can be done anywhere from shopping malls to the great outdoors.
  • You can get your fresh air and sunshine at the same time if you are walking outside.
  • Walking lends itself to socializing; make exercise fun by including family, friends, and your dog.
Invest in a good pair of walking shoes and dress appropriately for the weather.
 


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