In all things moderation

As a former marathoner I read with great interest an article in the StarTribune, "A growing body of research suggests excessive running can be dangerous".  Seems that the sage advise, "in all things moderation" still rings true.

In addition to the concerns about overexercising the author also pointed out that for every person who endangers their health with extreme exercise there are 19 people not getting enough exercise. With age I have become a great believer in the value of walking and cross training.

Recently I had the "ultimate"week of cross training, which included many walks, yoga, cycling, boot hockey, running and ultimate frisbee.  Truth be told, I may have overdone it just a bit. Lots of fun however!

Miracle Medical Prescription

Interested in a prescription that will help you have better health and a longer life, and is affordable to all?  Dr. Jordan Metzel has the cure... EXERCISE.  The minimum dosage is 2 1/2 hours a week.

You can read about the many benefits of exercise through his book "The miracle drug you need to take".  An interview with Dr. Metzel was on Science Friday this past Friday.

Pictured right is Alfred Schrubb, c/o Running and Cross-Country Running, Health & Strength Ltd London, circa 1909.

Exercise and aging

Yesterday afternoon I went to see if my 95 year-old neighbor might want help with clearing the snow off of her driveway.  Much to my surprise, she had already shoveled two thirds of it herself.  Wow! She told me she shoveled a few rows at a time and then would go into the house to rest.  She wanted the exercise.

Another of her fall exercises is raking leaves.  At the beginning of December I took five large bags of her leaves to our mulch pile, since the garbage company was no longer accepting leaves. Isn't it great when one can get exercise while also doing a chore?  I  wish more of us would naturally get exercise by driving our cars less and walking or riding our bikes more.

While exercise by no means guarantees a long life, it certainly can't hurt!

Outdoor exercise has added benefits over indoor workouts

Do you want to get the most of your workout?  Well, it seems that rather than paying for a gym membership you might be better off getting a workout in the great out of doors!  An article in the New York Times, The benefits of exercising outdoors, discusses the many benefits of being outside, rather than in, while working out.

The benefits of outdoor exercise include a greater level of strenuousness, improved level of enjoyment. People walking outside versus inside experienced higher levels of vitality, enthusiasm, pleasure and self-esteem, while measuring lower levels of tension, depression and fatigue.

Creativity abounds with time in nature

Nordic skiers

Nature is a place where our mind can rest, relax and let down those threat responses. Therefore, we have resources left over -- to be creative, to be imaginative, to problem solve -- that allow us to be better, happier people who engage in a more productive way with others.  -Ruth Ann Atchley, Department chair and associate professor of cognitive/clinical psychology at the University of Kansas

The quote above was in a column by Harvey McKay in the StarTribune, "Creativity: how to get ideas flowing."  He also referenced a test done by researchers on four groups of backpackers before they heading out for a series of long hikes.  They administered the same test to backpackers who were already fours days into their expedition, and discovered that those who had been out hiking were almost 50 percent higher in creativity than those who hadn't yet hit the trail.

I've experience first hand that being outside and moving does wonders for getting those creative juices flowing.

Exercise extends your life

Running for two at the Twin Cities Marathon

An article, Want to live longer? Better get moving (StarTribune), describes how a large study found that people's lives could be extended through regular exercise. Just by regularly incorporating moderate exercise one's life on average extends one life by 3.5 years.  For those willing to put in about an hour's worth of daily exercise life expectancy is extended to 4.2 years.

It was suggested that exercise might even be an even more important factor in longevity than one's weight. A couple of the most significant risk factors that exercise impacts are cardiovascular disease and Type 2 diabetes.

One thing that this article didn't mention, that I think is just as noteworthy, is the enhanced quality of life that comes with exercise.  Not only is the duration of one's life extended, so is the quality. Following are some additional benefits of exercise:

Wheelchair Racers

• Exercise helps you sleep.  Regular exercise can help you get to sleep and improve the quality of your sleep.  Just be careful not to exercise too close to bedtime.

• Strengthening bones is a key benefit of exercise.  Weight-bearing exercises, such as walking and weight training, are especially helpful for maintaining healthy bones.

• Exercise can boost your energy and self-esteem.  Far from making you tired, regular exercise can improve your stamina, mood and confidence.

Myths and Benefits of Exercise

The following is an excerpt from Medica's newsletter, "Take Control", Fall, 2012...

MYTHS....

No pain, no gain?  No way!  That exercise myth can be dangerous. Pain is often a sign of injury or overexertion.  Pay attention to pain and seek appropriate medical care.

Exercise is boring.  If exercise bores you, you're doing the wrong exercise.  Try different kinds of activities until you find some you enjoy.  Underwater basket weaving anyone?

Exercise is dangerous.  The benefits of exercise far outnumber risks such as muscle strains. Exercise reduces your risk for many serious health problems, such as heart disease and diabetes.

Exercise will make me gain weight. It's true that muscle weighs more than fat. But using the right exercise techniques can help you shed pounds while toning your muscles.

I'll never have six-pack abs anyway. The point of exercise is not to win bodybuilding contests.  It's to make you look better and be better.

Exercise takes up too much time.  Any amount of exercise is better than none at all.  Start slowly.  For example, walk for 10 minutes in the morning, at lunch and in the evening.

BENEFITS...

On average, people who exercise live longer. An international study published in 2011 found that only 15 minutes of exercise per day may increase life expectancy.

Exercise helps you sleep.  Regular exercise can help you get to sleep and improve the quality of your sleep.  Just be careful not to exercise too close to bedtime.

Want to reduce your risk of developing diabetes, heart problems, depression and some forms of cancer?  You guessed it: Exercise can help with all of these health risks and many more.

Strengthening bones is a key benefit of exercise.  Weight-bearing exercises, such as walking and weight training, are especially helpful for maintaining healthy bones.

Exercise can boost your energy and self-esteem.  Far from making you tired, regular exercise can improve your stamina, mood and confidence.

The power of walking

Recently I was visiting with a fellow walker about the tremendous return on investment (ROI) that one gets from walking.  It takes very little other than some of our time, a good pair of shoes and comfortable clothing to enjoy the many benefits of walking.

According to researchers, just 30 minutes of regular brisk walking - about the pace if you are trying to reach a bus before it pulls away - can help lower your cholesterol, risk of stroke and some cancers, and it can improve your cognitive function and blood pressure.  How's that for a great ROI?

An article in USA Weekend, "The power of walking", speaks to the growing trend in walking among Americans; 145 million and counting.  Unfortunately, there are still too many people think they need to buy a fancy sweatsuit and gym membership to get some exercise, when all they really need to do is lace up their shoes and head out the door for a walk.

Creating lasting positive change

Volunteering together at food shelf

Instead of seeking happiness after we've become successful, we're more likely to be productive if we develop habits that build happiness which in response lead to greater effectiveness.  This concept was articulated by Shawn Achor in a Ted video "The happy secret to better work".  With a positive brain our our dopamine level increases, which in turn causes a rise in our intelligence, creativity, and energy levels.

How is it that we can create a mindset of happiness?  Mr. Achor notes the following methods utilized to creating lasting positive change:

1. Three Gratitudes (write down 3 new things for which we are thankful for each day, 21 days in row)
2. Journaling - writing about one positive experience over the course of the day
3. Exercise - releases dopamine into the brain 
4. Meditation - helps to counteract over our cultural Attention Deficit and Hyperactivity Disorder
5. Random acts of kindness - e.g. daily write a positive email to someone your work/support circle

Giving Cancer the Boot

According to a recent report from Harvard Medical School, physical exercise is for more than just losing weight and cutting down on health problems associated with obesity.  More and more research shows that even mild regular walking can help patients with a multitude of different kinds of cancers, from breast cancer to mesothelioma.

Reductions in Recurrence

According to the Harvard study, it was found that women diagnosed with breast cancer who regularly walked three to five hours a week were half as likely to experience a recurrence of their cancer than women who did engage in physical exercise for less than an hour per week.

Another finding of this study is that people who are active as part of their cancer treatment tend to have longer and better survival rates than individuals who simply did not engage in much physical activity at all.

Improved Mental Outlook

Aside from the obvious health benefits of improved flexibility, improved heart rate and improved strength, physical activity can provide you with other advantages.  Many cancer patients struggle with feelings of depression and anxiety when they receive their diagnosis.  Traditionally, doctors have recommended that cancer patients relax and take it easy as they go through chemotherapy and radiation.  However, with recent studies, doctors are now taking another approach because of both the physical and mental health benefits that come with exercise and physical activity.

Often, patients will report that they begin to feel better emotionally when they begin to become physically active.  From a scientific standpoint, this is because physical activity stimulates neurochemicals that make you feel emotionally and physically better.

You may also feel better because it just feels good to be moving around and not stuck inside doing nothing.  Physical activity does not need to be strenuous.  Simply puttering around in the garden or taking a walk down the block can be a good starting place.  As you build your strength and stamina, you can begin to do other things, including activities that allow you to interact with friends and family.

Better Quality of Life

Being physically active also improves your quality of life.  Often, when you are feeling depressed and ill, you isolate yourself from others.  You may feel like you cannot do things you used to enjoy and do not want to burden others.  However, if you remain physically activity, you can continue to engage in activities that you enjoy.  This will keep your attitude positive and help you see your way through the dark days.

Better quality of life also means that you retain some feeling of being in control of your illness.  Through remaining physically active, you can feel like you have the strength and the determination to fight your illness and win.  So give cancer the boot and get moving toward feeling better.

--This entry was provided by "guest blogger" David Haas.  Thanks David!

Another reason to exercise; cellular housecleaning

An article in the New York Times, Exercise as Housecleaning for the body, discusses how the removal of garbage that our body collects at the cellular level is enhanced through exercise.  The process by which cells rid themselves of useless debris is called autophagy.

Some scientist suspect that ineffective autophagy might contribute to the development of diabetes, muscular dystrophy, Alzheimer's and cancer.  It may also play a role in aging.

I'm thinking I need to cut this blog entry short.... I need to go for a run!