LESSER KNOWN BENEFITS OF EXERCISE

Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health.

The most important of the lesser known benefits of exercise are summarized below:

Heart health:

  • Strengthening the heart muscle.
  • Lowering blood pressure.
  • Raising good cholesterol (HDL) levels.
  • Lowering bad cholesterol levels (LDL).
  • Improving the working of the cardiovascular system (blood flowing freely) by delivering more oxygen and nutrients to the tissues.
  • Improving the heart’s working capacity.
  • Reducing the risk of a stroke.

Brain health:

  • Increasing oxygen levels in the brain by the increased flow of blood to the brain. (The brain, though small in size, utilizes 20% of the oxygen levels in the body.)
  • Boosting memory and thinking skills.
  • Stimulating the growth of nerve cells in the part of the brain that is involved in forming memory.

Psychological health:

  • Stimulating certain brain chemicals that can activate hormones that positively affect mood and anxiety levels. (Such as serotonin, norepinephrine, and dopamine)
  • Improving mood due to increased secretion of opiates, such as endorphins.
  • Improving self-esteem due to improved body image.
  • Assists in fighting depression.
  • Assists in dealing with and managing stress. (Physical activity is a powerful de-stressor!)

Aging:

  • Slowing the body’s aging process, including the memory and cognitive ability of the brain.
  • Slows down degeneration of the central nervous system.
  • Assists in maintaining general good health.
  • Slows down decreasing bone density. Weight bearing exercise such as walking promotes bone formation, slows down osteopenia and wards off osteoporosis.
  • Postpones the development of disability amongst the elderly.

Alcohol:

  • Mitigates the effects of the chronic use of alcohol, mainly by counteracting the inflammation caused by alcohol in the body.
  • Reducing damage to the brain caused by the chronic use of alcohol.
  • Reducing the risk for heart disease caused by the chronic use of alcohol.
  • Exercise and lifestyle changes can assist to counteract weight gain and fatty liver disease caused by the chronic use of alcohol.
  • Reduces the risk of becoming dependent on alcohol and lessen cravings.
  • Triggers the release of dopamine, the “feel good” hormone, having the same effect as drinking alcohol.

Other health conditions:

  • Arthritis – Assists in managing arthritis and the ability to do daily tasks by building muscle strength and aerobic capacity.
  • Diabetes – Assists in reducing insulin requirements. By reducing blood pressure and lowering cholesterol levels, diabetics have a lower risk of developing heart and circulatory related problems.
  • Asthma – Staying fit may lead to fewer or milder asthma attacks. Swimming is a recommended physical activity.
  • Colds – Less likely to get colds and symptoms may disappear quicker. The immune system gets spiked while exercising.
  • Sleep – Assists in falling asleep faster and leads to deepened sleep. The best time to exercise is in the morning, as exercise later in the day leads to an increase in energy levels.
  • Sex – Combatting impotence through improved blood circulation. Improves libido and sexual functioning. Improves body image and desirability.
  • Back pain – Increasing muscle strength, flexibility and endurance help to prevent back pain.
  • Cancer – May assist to prevent cancer, as there is a higher incidence of cancer deaths that are linked to being overweight and a lack of physical activity. Reduces the level of the oestrogen hormone that is linked to breast cancer in woman.

The summary above has been compiled from sources that quote research findings for these benefits of physical activity.

Sources:

Fitness.  Published online 13 October 2016 by the Mayo Clinic (USA)
20 good reasons to get moving. Published online 11 November 2016 on Health24
Exercise mitigates adverse health effects of alcohol. Published online 23 September 2016 on Mercola.com
The wonders of physical activity. Blog published on Healthinsight.co.za
A mood boost and some competition offer incentive to exercise more. Published online 18 November 2016 on Mercola.com
Exercise can boost your memory and thinking skills. Published online on 29 September 2016 by Harvard Medical School
Why morning exercise is best. Published online 11 November 2016 on Health24
Health benefits of physical activity. Published in 2016 on MedicineNet.com 

LONG WALK TO HEALTH

The human body was originally designed for walking long distances – ancient man walked 10 to 16 kilometers per day in search of food and survival.

Modern man would think twice or thrice about driving 10 to 16 kilometers daily for food, let alone walking!  But walking is still extremely relevant to modern man’s survival, albeit in terms of good health.

The Harvard Medical School quotes studies that have shown a host of health benefits of regular walking, amongst them a few lesser known benefits:

  • Walking reduces the effect of obesity promoting genes. A study of 32 obesity promoting genes amongst 12 000 people has shown that participants who walked briskly for an hour per day had a 50% reduction in the effect of those genes.
  • Walking reduces the cravings of your sweet tooth. Even a 15 minute walk can curb the cravings and intake of chocolate and other sugary snacks.
  • Walking reduces the risk of developing breast cancer. A study has shown that woman who walked seven or more hours per week had a 14% lower risk than women who walked less than three hours per week.
  • Walking reduces pain in the joints. Studies have shown that walking reduces arthritis related pain and can even prevent arthritis for forming. Walking lubricates the joints and strengthens the muscles that support them.
  • Walking boosts the body’s immune function. A study has shown that people who walked at least 20 minutes per day had 43% fewer sick days than people who exercised once a week or less.

The best part of a regular walking routine is that it is free!

Source:

“5 Surprising benefits of walking”, an extract from Walking for Health, a Special Health Report from Harvard Medical School. Published online on 22 September 2016.

SITTING FOR LONG PERIODS IS A HEALTH RISK!

Recently published findings of scientifically proven studies have indicated that sitting for long periods of time, coupled with physical inactivity, is as important a risk factor as chronic disease for early mortality.  This risk is reduced in correlation with the amount of physical activity that the individual employs.  Sitting for 8 hours a day requires moderate intense physical activity for about 60 – 75 minutes per day to eliminate the risk of death associated with high sitting time.  Exercise can still be beneficial if it is spread out during the day. If your schedule does not allow 60 minutes of exercise, then at least 30 minutes a day can be protective in this regard.

But there is more to it. Health problems associated with lack of daily exercise has had a worldwide cost effect to the amount of R2 310 milliard in 2013. This amount reflects direct medical costs and loss of productivity. A study in this regard included economic and population data from 142 countries, representing 93% of the world’s population.

Sources:

Harvard Health Publications, Harvard Medical School. “Get up, stand up, for your health: A little exercise offsets a lot of sitting.” Published online on 18 August 2016.
The Lancet (medical journal). “Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women.” Published online on 27 July 2016.
Sake Rapport, 7 August 2016, p.4. “Sit-sit-so kos die wereld miljarde.”

TREAT LOWER BACK PAIN AT HOME

Mechanics of the spine

Most instances of low back pain is mechanical in nature, meaning there is some sort of disruption in the way the components of the back fit together and move. The spine consists of a column of bones (vertebrae) that are held together by muscles, tendons (that attach the muscles to the spinal column) and ligaments (bands of tissue holding the vertebrae in place), as well as intervertebral disks situated between the vertebrae that act as shock absorbers to cushion the bones during movement of the body. Thirty-one pairs of nerves are rooted to the spinal cord and their function is to control body movements and transmits signals between the body and the brain.

Back pain can originate from a problem in any of these components of the spine. Most back pain occurs in the lower back where the five lowest vertebrae (L1 – L5) are situated, as this area supports much of the weight of the upper body.

Causes of back pain

Generally speaking, less severe causes of low back pain can be effectively treated by home remedies, whilst back pain caused by trauma to the area would usually require medical attention.

The most frequent causes of back pain is strain (tears in tendons or muscle), or sprain (overstretching or tearing of ligaments) that are caused by many possible reasons, such as overuse, unfamiliar movement, twisting, improper lifting of heavy objects, poor posture, lack of regular exercise, or a less serious accident.

Age is a contributing factor, as the spine degenerates due to normal wear and tear that occurs in the joints, disks and bones of the spine as people get older.

The intervertebral disks tend to wear out or can become fragmented, or become compressed and bulge outward or rupture, losing their cushioning ability. A disk can also move outside the space between the vertebrae and compress a nerve.

Home treatment for lower back pain

Home treatment can be considered as the first treatment option, depending on the cause of the back pain and the severity. It is not suitable for severe or serious causes of back pain due for example to a major injury or fracture, or infection or cancer in the area.

Most incidences of lower back pain are acute (short term) and can last from a few days to a few weeks. It responds well to self-care, while chronic back pain lasts for 12 weeks or longer and would require medical treatment.

Studies have shown that prolonged bed rest is actually detrimental to back pain. It is best to stay active so the muscles do not become stiff, though taking it easy for a couple of days after the initial injury before slowly increasing activity.

Immediately after a back injury it is best to apply ice packs to the area in order to numb the area and prevent or reduce swelling, and reduce inflammation.

Heat, such as a hot water bottle or heat pads, can be applied about 48 hours later, in order to sooth and relax aching muscles. It also helps the healing process by increasing blood flow in the area.

Physical activity assists with the healing process. Stretching exercises and continuing with normal daily activities should start as soon as possible, while avoiding movements that aggravate pain. Gradually introduce an exercise routine to help build strong, flexible muscles. A good exercise routine should include aerobic activity, strength training and flexibility exercises.

Sources:

Low back pain fact sheet. Published December 2014. National Institute of Neurological Disorders and Stroke. (USA). (www.ninds.nih.gov)
Here’s something completely different for low back pain. Published 6 July 2017. Harvard Medical School. (www.health.harvard.edu)
Home remedies for low back pain. Published February 2017. Harvard Medical School. (www.health.harvard.edu)
Back pain: Symptom. Published 23 June 2015. Mayo Clinic (USA) (www.mayoclinic.com)

HEALTH INSIGHT
JULY 2017

HEALTH BENEFITS OF STRENGTH TRAINING

What is strength training?

Regular physical activity is essential for good health and includes walking and other activities that get the heart rate up. The value of strength training as a key component of overall health and fitness is often overlooked, especially once you reach your 50’s or beyond.  It is also referred to as weight training or resistance training and involves the use of resistance against the contraction of muscles. This leads to building the strength, size and anaerobic endurance of skeletal muscles. It is typified by training with gymnasium equipment, and exercises that use your body weight, in order to increase muscle strength by making the muscles work against a weight or force.

What are the major health benefits of strength training?

  • Regardless of age or gender, nearly everyone will benefit from strength training
  • Increased muscle strength and prevention of muscle loss
  • Increased lean muscle mass
  • Improved muscle tone
  • Increased bone density by stressing the bones, reducing the risk of osteoporosis
  • Maintaining flexibility and balance
  • Improved stamina
  • Easier weight management by burning calories more efficiently
  • Improved muscle to fat ratio
  • Improves insulin sensitivity, lowering the risk of most chronic diseases
  • Lowers the risk of metabolic syndrome (a range of conditions that increase the risk of type 2 diabetes and heart disease, such as high blood pressure, high blood sugar, large waist circumference, and low HDL cholesterol.)
  • Lowers inflammation, which forms part of most chronic diseases
  • Improves cardiovascular fitness.

How to get started:

It is recommended to involve a professional health trainer to draw up a training programme, based on your level of fitness and general health. Such a training programme consists of various exercises that work the major muscle groups of the body. The programme is followed two to three times a week.  As the muscles adapt, the intensity of the training can be progressively increased.  A professional trainer will also show you the correct form and technique.  Noticeable gains should be experienced within four to eight weeks.

A few hints for effective strength training:

  • Always warm up before the training starts and cool down afterwards.
  • Always adhere to the correct form and techniques, to avoid injuries and for maximum gain.
  • Breathe out during your power strokes and breathe in as you slowly release the load. Holding your breath while doing strength training raises the blood pressure, which could be dangerous for people with cardiovascular disease.
  • It can be harmful to lock your joints, it is best to leave a slight bend in the knees or elbows when straightening them out.
  • Be careful not to hurt yourself by overdoing the exercises, and rest your muscles for 48 hours between training sessions.
  • If you experience pain or severe discomfort while exercising, adapt to a range of motion that feels comfortable. You can increase the range of motion gradually over time.

Sources:

Strength training: get stronger, leaner, healthier. Published online 22 April 20116. Mayo Clinic. (www.mayoclinic.org)
Resistance training – health benefits. Better Health Channel, Victoria State Government. Information reviewed 28 February 2014. (www.betterhealth.vic.gov.au)
Why strength training is so important for optimal health. Published online 30 June 2017 in Fitness peak, by Dr Mercola. (www.drmercola.com)
Want to live longer and better? Do strength training. Published online 29 June 2017 in Healthbeat, Harvard Medical School. (www.health.harvard.edu)

HEALTH INSIGHT
JULY 2017

INTERVAL WALKING

Interval training is a form of exercise where the pace of the training is purposely speeded up and slowed down at regular intervals.

Burst of fast-paced walking can gradually be introduced to your walking routine. Walk as fast as you can at a pace you can maintain for a short while only, then slow down to your normal walking pace again.  As you get fitter, it would be possible to increase the intervals of fast-paced walking until you can walk for 50% of the time at the higher intensity.

Use a wrist watch with a minute hand to time the intervals, for example two minutes fast, two minutes slow. Another technique is to use street lamp posts or similar landmarks to time the bouts of fast and slower walking.

Source:

Put some pep in your step! Published online, June 2017 edition of the Harvard Health Letter. Harvard Medical School. (www.health.harvard.edu.)

HEALTH INSIGHT
JUNE 2017

STAYING ACTIVE WITH JOINT PAIN

It is important to keep joints moving, even if you’re dealing with pain from arthritis or a lingering injury. There are various joint-friendly options for physical activity:

  • short walks throughout the day, instead of a long walk.
  • water aerobics, or water walking,
  • swimming,
  • an elliptical trainer (also known as a walking machine),
  • a stationary bike,
  • a rowing machine,
  • tai chi.

Source:

Daily health tip from Harvard Medical School, June 2017.

HEALTH INSIGHT
JUNE 2017

ARE YOU LOOKING AFTER YOUR KNEES?

Daily we exert an enormous amount of mechanical stress on two very important joints, our knees.  However, certain daily habits could be shortening the life of your knees, which then may lead to chronic pain, disability and debilitating knee conditions, like osteoarthritis.

In order to keep ones knees healthy, we need to cognizance of the following:

Body Mass Index (BMI)

Every extra kg you put on, you add 3 kg of pressure on the knee joints when you walk and 10 kg when you run.  Obesity is one of the biggest risk factors for developing osteoarthritis, as it enhances the breakdown of the cartilage.  Losing weight and maintaining a healthy BMI is one of the best ways to protect your knees, and reduce the risk of developing serious knee problems.

Daily exercise

Regular daily physical activity, especially those types of exercise with low risk of knee injury (walking, biking, yoga, swimming and weight lifting), is vital to maintain knee strength.  Knee injuries can double the risk of developing osteoarthritis.  Some exercise daily is more important than the occasional strenuous session.  Exercising strengthens your muscles, which then together with your tendons and ligaments, gives the knee joints good support and prevents misalignment of your joints.

Straining of muscles and joints

If you experience pain or discomfort from repetitive overuse of a joint during or after exercise, stop that activity and reduce the strain, but do not stop being active.  It is important to always stretch and warm up before doing any activity, and again to stretch and allow cooling off after any form of physical activity.

Posture and alignment of body

Poor posture puts more strain on your joints, ligaments and muscles.  Adopt healthy standing and sitting postures; or ask for help and advice from a biokineticist.

Footwear (shoes)

Impractical or uncomfortable shoes stress your knees through uneven distribution of your body weight.  Frequent use of high heel shoes are thought to add to future risk of knee problems.  Here too advice and help from a podiatrist can be of great value.

Arthritis of the knee, although common, as people age, is not inevitable if we look after the health of our two valuable knees!

HEALTH INSIGHT
AUGUST 2013

EXERCISE – THE BEST DRUG AROUND!

The British Medical Journal has published an enormous study, in which      339 000 health records were analyzed, and which found that exercise is every bit as effective as prescription drugs for treating heart disease, stroke and diabetes.

Exercise worked just as well as drugs for controlling blood sugar, but the most impressive results came from patients who had suffered strokes.  No drug came near to helping stroke patients as much as simple exercise and strength training.

If you are struggling with controlling your blood sugar or trying to recovery from a stroke, or battling with heart disease, exercise will work as a wonderful alternative to drugs.  To crown it all this type of medication is free.  Daily walking around the block will benefit your entire body, including enhancing brain function and protecting bone density.  Your body will rejoice as its primary design for movement and locomotion will be better utilized.

HEALTH INSIGHT
APRIL 2014

EXERCISE IS THE MOST UNDERUTILIZED ANTI-DEPRESSANT

Exercise does not only help with weight loss.  There are just so many profound benefits for the body of regular exercise; and exercise too benefits every type of disease that humans can get.

Let’s remind ourselves once again about some of the amazing benefits of daily physical activity.

  • Exercise improves your mood by stimulating the release of different chemicals (endorphins, glutamate) and neurotransmitters in the brain (serotonin, dopamine and noradrenalin).  The more depressed you are, the longer you must exercise  –  upto a hour each day. This remedy will be more powerful in improving your mood, outlook on life and overall vitality, than any anti-depressant you can take, without any of the side-effects!
  • Helps to control blood sugar levels, and regular exercise greatly improves insulin and leptin resistance – more powerful than any drug in improving the sensitivity of these two hormones!
  • Slows the aging process by naturally boosting your body’s own production of human growth hormone (hGH) – a hormone that promotes muscle growth, burns off extra fat and promotes health.  Human growth hormone levels start declining from the age of 30, which starts the aging process.  Short bouts of intense exercise are very effective in boosting hGH levels as one gets older.
  • Exercise also slows the aging process in further ways – muscle stem cells are stimulated by exercise and they play an important part in muscle repair.  The length of the terminal caps of your chromosomes (telomere length) is considered to be a marker of aging – a decrease in length accompanies aging.  Even moderate amounts of physical activity may be associated with longer telomeres, and hence greater health and longevity.
  • Regular exercises (eg yoga) for core muscles will improve posture, and prevent very common back pain, while also improving muscle strength and flexibility.  Sitting for many hours each day radically affects both ones posture and ones metabolism.
  • Regular daily exercise improves blood and oxygen supply to brain cells, which encourages new brain cells to form in the hippocampus in particular, which is the seat of short term memory – we are all scared of losing cognitive ability and memory as we age!
  • Daily exercise improves sleeping patterns – one falls asleep more easily and sleeps more deeply for longer periods.  Enough sleep is vital for both physical and mental health.
  • Daily exercise reduces waist circumference, and these fat cells are the source of many hormones that drive inflammation and insulin resistance – deadly enemies of good health
  • Many research studies in both men and women have shown significant reduced risk of all types of cancer in physically active people.  It is suggested that this occurs through the multiple benefits of increased blood flow with oxygen and immune cells to all parts of the body; the improved control of blood glucose levels with less insulin resistance, which deters the growth of cancer cells and through enhanced immune surveillance of the body.  Recent studies have also clearly shown that exercise not only reduces your risk of cancer, but that in cancer patients, it improves recovery rates and reduces risk of cancer recurrence.

Whatever your age, there is no time like right now to start some form of exercise program.  Your self-esteem, your zest for living and your whole outlook on life is going to improve greatly!  Your body will rejoice and respond with good health, free of all aches and pain!

“Exercise does not take time out of your life, but puts life back into your time”

HEALTH INSIGHT
APRIL 2015 

NORDIC WALKING

Have you see people walking with long strides using what looks like ski poles? You have probably watched someone exercising using the Nordic Walking technique, the exciting new sport that has taken Northern Europe by storm.

This is a low impact, full body workout that requires high levels of co-ordination and which increases calorie consumption by up to 46%. At the same time it stimulates up to 90% of your muscle mass and greatly enhances upper body muscle endurance.

Nordic Walking is a fun socially interactive exercise activity that positively influences co-ordination, power, flexibility and endurance.

Look for a Salovita Nordic walking program near you.  (www.salovita.co.za)

HEALTH INSIGHT
JANUARY 2012

THE WONDERS OF PHYSICAL ACTIVITY

The alarm goes off each morning with precise regularity and instinctively a hand goes out to stop the shrill irritation.  Should I or should I not this morning – it is still so dark outside and I honestly still feel tired? Don’t feel like it?

This happens so often to all of us, and once again another day has slipped by without the body being enabled to execute what it was designed to do.  As it is apparent from studies in ancient man, we were designed to walk 10 to 16 km per day, in order to find daily food and remain safe.  These days on average in our western culture, activity might not even amount to a kilometer in total per day!

What are the benefits of physical activity to the human body, and why is it even more important than your food intake?

There is no better way of handling the pile of stress we carry each day than by having regular exercise – by getting outside and going for a walk, one will find nothing in daily life quite so helpful, and solutions to problems become apparent and easier to solve.  By walking regularly, one gets fitter and fitter, and correspondingly more healthy – your body is responding to what it is designed for!  If we pursue this most powerful de-stressor, which is also free, our glass will always rather be half full than half empty!

Nothing speeds up aging of any machine more quickly than neglect and lack of use – the human body is no different!  The wonder of physical activity is that it slows the aging process, including that of the brain, ones computer, and there is nothing more alarming that losing one’s memory and cognitive ability as one ages!

A sure way to fight off depression is to get into a daily habit of some form of exercise – a natural, inexpensive way of changing the hormonal environment inside your body, which in turn changes the way you think and feel about yourself, and all around you.

Bone density in both men and women decreases with aging, and hence the danger of falling and breaking a hip or various bones as one gets older.  Regular weight bearing exercise is a powerful tool to slow down osteopenia and ward off osteoporosis.

When you exercise regularly, you start to feel so good about yourself, that you begin to care more about what you eat and drink, and you begin to make a point of finding out more ways to remain healthy.  All this leads to better weight control, an improvement in insulin sensitivity and a decrease in blood pressure.

Your body rejoices at all these improvements in its physiology, and you marvel and realize once again, some of the wonders of physical activity on the human body! So let’s go out and get the body moving!

HEALTH INSIGHT
AUGUST 2011

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