Even more exercise benefits....
Today's post: Friday, 3-6-2009
In case you missed them here is a summary of two recent online news stories on even more exercise benefits.
Yesterday we posted about how exercise can help you lose fat and keep it off by increasing the amount of food you can eat without gaining fat instead.
And, we’ve posted about how exercise helps you think better and grows new brain cells.
The improved circulation to your brain you get with regular exercise that helps you think better now also looks like it prevents vascular dementia and Alzheimer’s disease – which we posted on relatively recently.
Exercise also helps relieve stress and increases your tolerance for stress before you react to it. (That’s one of the more important ways it helps you to think better.)
We’ve posted on how exercise lowers your small particle LDL that causes heart and cardiovascular disease.
Strength training and interval cardio also work well to turn off insulin resistance or prevent it and help lower high blood sugar and prevent it.
And, we’ve even posted on how exercise has been shown to improve the sex lives of BOTH men and women.
Could there be even more benefits of regular exercise?
There ARE even more benefits to regular exercise compared to being totally sedentary.
Here are the ones that have been in the news in the last few days.:
1. The most recent one has the information that doing regular exercise increased longevity as much as NOT smoking or quitting smoking successfully.
Considering how damaging tobacco smoke is for your health. That is front page news!
This study also found that people who had been sedentary until at 50 who then exercised regularly for 10 years increased their longevity by as much as people who had always exercised.
We did a post on the study that found that people who do lots of vigorous exercise such as running lived far longer and in better health than sedentary people from the same socioeconomic background.
2. LiveScience had an article with four studies with different benefits from exercise.
a) The right exercises help prevent or reverse osteoporosis. Exercises that cause your bones to support weight or support strong muscle contractions or are “High-impact, dynamic, multi-directional” uses all tend to cause your bones to get stronger.
(Running, particularly when fast direction changes are needed as they are in playing basketball or soccer are “High-impact, dynamic, multi-directional” exercises. Some kinds of dancing also have this quality. So does jumping rope or rope skipping.
But progressive strength training, interval cardio, brisk walking, and working out on a mini-trampoline, such as the UrbanRebounder, also strengthen your bones as they support your bodyweight or have some impact or have multidirectional and strong muscle contractions.
The advantage those exercises have over running or playing basketball, etc is that for people over 30, it’s much easier to do them without getting acute or overuse injuries.)
b) Studies have also apparently found that lots of vigorous exercise “significantly reduced onset of cataracts and age-related macular degeneration.”
Since the evidence for this one was taken from runners who ran enough to train for a Marathon, it may be the exercise or it might be from the extra sun-induced vitamin D from the runners being outside for such long and regular periods while they were lightly dressed. Or, it might have been because such runners eat more antioxidant fruits and vegetables or take more antioxidant vitamins. Or it might have been because these runners had dramatically better circulation because they had such high HDL and so little small particle LDL.
My personal guess is that it was ALL of the above. So to get similar eye protection, get as much exercise as you can; take at least 2,000 iu a day of vitamin D3; and make sure to keep your HDL high and your triglycerides very low – as we’ve often posted about ways to do.
c) Researchers at the University of Washington summarized 20 clinical studies and found that exercise is “one of the few successful remedies for those that suffer from low-back pain.”
"Strong and consistent evidence finds many popular prevention methods to fail while exercise has a significant impact, both in terms of preventing symptoms and reducing back pain-related work loss.”
From personal experience I can say that it also helps a lot to do the right exercises to accomplish this. But doing the right exercises can reverse some back pain within seconds. Others can gradually improve more challenging pain. And many can help prevent back strains and pain.
One California sports medicine practice that specialized in treating back pain with the correct exercises got a 96 % cure rate and virtually no occurrences of making the back pain or other problems worse while surgery, even when it looked to be indicated, had something like an
87 % cure rate and a 23 % rate of worse complications.
My understanding is that they began using exercise on everyone that it was clear did not HAVE to have surgery to recover and no one else after they found this.
d) The article also mentions that regular exercise has been shown to reduce the incidence of cancer. The specific study they quoted found that regular exercise reduced the incidence of colon cancer. But I’ve also seen studies reported that found similar results for breast cancer being lower in women who exercise.
As we’ve posted, you can get many of the benefits of exercise in just a few minutes of vigorous exercises you can do at home and many be just doing a small amount of walking each week.
So, if you don’t exercise yet, please consider it.
Truly the research is consistently finding that regular exercise does good things FOR your health while NOT exercising does bad things TO your health.
Today's post: Friday, 3-6-2009
In case you missed them here is a summary of two recent online news stories on even more exercise benefits.
Yesterday we posted about how exercise can help you lose fat and keep it off by increasing the amount of food you can eat without gaining fat instead.
And, we’ve posted about how exercise helps you think better and grows new brain cells.
The improved circulation to your brain you get with regular exercise that helps you think better now also looks like it prevents vascular dementia and Alzheimer’s disease – which we posted on relatively recently.
Exercise also helps relieve stress and increases your tolerance for stress before you react to it. (That’s one of the more important ways it helps you to think better.)
We’ve posted on how exercise lowers your small particle LDL that causes heart and cardiovascular disease.
Strength training and interval cardio also work well to turn off insulin resistance or prevent it and help lower high blood sugar and prevent it.
And, we’ve even posted on how exercise has been shown to improve the sex lives of BOTH men and women.
Could there be even more benefits of regular exercise?
There ARE even more benefits to regular exercise compared to being totally sedentary.
Here are the ones that have been in the news in the last few days.:
1. The most recent one has the information that doing regular exercise increased longevity as much as NOT smoking or quitting smoking successfully.
Considering how damaging tobacco smoke is for your health. That is front page news!
This study also found that people who had been sedentary until at 50 who then exercised regularly for 10 years increased their longevity by as much as people who had always exercised.
We did a post on the study that found that people who do lots of vigorous exercise such as running lived far longer and in better health than sedentary people from the same socioeconomic background.
2. LiveScience had an article with four studies with different benefits from exercise.
a) The right exercises help prevent or reverse osteoporosis. Exercises that cause your bones to support weight or support strong muscle contractions or are “High-impact, dynamic, multi-directional” uses all tend to cause your bones to get stronger.
(Running, particularly when fast direction changes are needed as they are in playing basketball or soccer are “High-impact, dynamic, multi-directional” exercises. Some kinds of dancing also have this quality. So does jumping rope or rope skipping.
But progressive strength training, interval cardio, brisk walking, and working out on a mini-trampoline, such as the UrbanRebounder, also strengthen your bones as they support your bodyweight or have some impact or have multidirectional and strong muscle contractions.
The advantage those exercises have over running or playing basketball, etc is that for people over 30, it’s much easier to do them without getting acute or overuse injuries.)
b) Studies have also apparently found that lots of vigorous exercise “significantly reduced onset of cataracts and age-related macular degeneration.”
Since the evidence for this one was taken from runners who ran enough to train for a Marathon, it may be the exercise or it might be from the extra sun-induced vitamin D from the runners being outside for such long and regular periods while they were lightly dressed. Or, it might have been because such runners eat more antioxidant fruits and vegetables or take more antioxidant vitamins. Or it might have been because these runners had dramatically better circulation because they had such high HDL and so little small particle LDL.
My personal guess is that it was ALL of the above. So to get similar eye protection, get as much exercise as you can; take at least 2,000 iu a day of vitamin D3; and make sure to keep your HDL high and your triglycerides very low – as we’ve often posted about ways to do.
c) Researchers at the University of Washington summarized 20 clinical studies and found that exercise is “one of the few successful remedies for those that suffer from low-back pain.”
"Strong and consistent evidence finds many popular prevention methods to fail while exercise has a significant impact, both in terms of preventing symptoms and reducing back pain-related work loss.”
From personal experience I can say that it also helps a lot to do the right exercises to accomplish this. But doing the right exercises can reverse some back pain within seconds. Others can gradually improve more challenging pain. And many can help prevent back strains and pain.
One California sports medicine practice that specialized in treating back pain with the correct exercises got a 96 % cure rate and virtually no occurrences of making the back pain or other problems worse while surgery, even when it looked to be indicated, had something like an
87 % cure rate and a 23 % rate of worse complications.
My understanding is that they began using exercise on everyone that it was clear did not HAVE to have surgery to recover and no one else after they found this.
d) The article also mentions that regular exercise has been shown to reduce the incidence of cancer. The specific study they quoted found that regular exercise reduced the incidence of colon cancer. But I’ve also seen studies reported that found similar results for breast cancer being lower in women who exercise.
As we’ve posted, you can get many of the benefits of exercise in just a few minutes of vigorous exercises you can do at home and many be just doing a small amount of walking each week.
So, if you don’t exercise yet, please consider it.
Truly the research is consistently finding that regular exercise does good things FOR your health while NOT exercising does bad things TO your health.
Labels: avoid cancer, even more benefits of exercise, health benefits of exercise, health news, live longer, protect your eyes, protect your heart, stay healthy
posted by David at 2:14 PM
2 Comments:
Small doings can help to prosper our lives. A recent research suggests that a physical activity intervention is feasible and acceptable as an aid to smoking cessation. So regular exercise is ideal for any one who smokes as exercises are obviously safe and the benefits are enormous.
Smokingharms-nicotine,smoking cessation, ways to quit smoking
1. Indeed, I have read that getting regular exercise while you are quitting smoking something like double the odds you will quit successfully.
2. However, the big risk of smoking is that it causes heart disease. In addition, there is recent evidence that being around cigarette or other tobacco smoke tends to trigger heart attacks in people who are susceptible. So, for people who have just been smokers, very vigorous exercises may NOT be safe yet to do.
So, while you DO want to get regular exercise while you quit smoking -- only do exercises you are already used to doing or do less stressful and less vigorous exercise until you have been off cigarettes a while and have lowered your other heart attack risks.
Walk instead of doing very vigorous interval cardio or running hard.
Do a bit lighter weights for sets of 25 instead of heavier weights for sets of 6 to 12. And, don't try quite so hard to do more weight until you've been off smoking for at least two months.
AND, be SURE to do as many things as you can that we reccomend to lower your heart attack risk.
3. The link in the comment I'm responding to is a blog with many resources to help people quit smoking!
So, if you want help with quitting, check it out or enlist the help of your doctor.
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