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Physical Exercise
#123089
01/25/10 11:29 PM
01/25/10 11:29 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Physical Exercise
A Powerful Health Measure
"If a pill could significantly lower the risk of heart attack, diabetes, stroke, osteoporosis, and breast and colon cancer while reducing weight, cholesterol levels, constipation, depression, and impotence and also increase muscle mass, flatten the belly, and reshape the thighs even as it reduced the risk of age-related dementia and made you better-looking--and had no negative side effects--there would be panic in the streets. The North American economy would tip into chaos. The military would be called in to secure supplies of the medication."
However, getting some physical exercise, most days of the week, according to a growing body of research, provides the benefits of that imaginary pill. But so many North Americans, including many SDAs are ignoring this potential health bonanza. Indeed, when the editors of the Washington Post decided to do a special issue on "walking," the reporters working on the assignment found that even those folk very familiar with the research were still sedentary. (Like many SDAs, we certainly know these things, but this knowledge needs to be implemented). --adapted from an article by Suz Redfearn in the Washington Post.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#123090
01/25/10 11:43 PM
01/25/10 11:43 PM
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OP
SDA
Active Member 2016
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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E-X-E-R-C-I-S-E
If you have diabetes and you're a walker, you're a step ahead in combating the effects of your condition. "Exercise helps improve blood sugar control by making the muscles more sensitive to insulin," says Neil F. Gordon, MD, PhD, MPH, author of Diabetes: Your Complete Exercise Guide. "But even if the blood-sugar level is not affected, we know that exercise reduces the risk of coronary heart disease, which is what most people with diabetes eventually die of...I believe walking is one of the best exercises for people with diabetes. It is convenient and very easy to control the intensity, which is important: People with diabetes shouldn't go too fast or too slow. Walking is simple, requires no equipment and is very unlikely to cause musculoskeletal injuries."
The last several decades have seen exercise, especially walking reinstated to its rightful place as something not merely pedestrian but powerful medicine. Indeed, it was as long ago 400 B.C. when Hippocrates, the celebrated Greek physician said, "Walking is man's best medicine." And today's doctors are once again discovering the benefits of walking for health and well-being.
Nor is Inspiration silent on this importeant subject: "Walking in all cases where it is possible, is the best remedy for diseased bodies, because in this exercise all the organs of the body are brought into use...There is no exercise that can take the place of walking." --Ellen White, Counsels on Diet and Foods, p. 200.
Many researchers have confirmed this important principle. One study of over 8,000 people showed that those who walk, garden or do other vigorous physical activity at least 3 times a week are 30 percent less likely than their sedentary peers to suffer from gastrointestinal bleeding, a potentially fatal condition that sends more than 300,000 people to hospitals each year.
Bleeding starts, ironically, when a choked-off blood supply causes tissue to die. Dead tissue erodes away nearby vessels, and their contents leak out. Researchers believe that exercise prevents this tissue death--and the bleeding--by keeping blood coursing through the system. This is the first lifestyle factor--the first actionable thing--found that might affect this dangerous condition.
Exercise continues to be a powerful deterrent to many physical problems. A study of over 73,000 women found that those who were most active had about a 40% lower risk of heart attacks and strokes than the least active, and even modest activity produced significant drops in risk.
In another studies, Dr. Charles B. Eaton of Brown University found that men who reported any leisure physical activity at all had a 21 percent lower risk of death from heart disease than did sedentary men.
Other studies show that physical activity reduces the risk of heart attack in post-menopausal women by as much as 60%. The studies all have the same message: Physical activity cuts the risk in men and in women and even modest amounts are enough to made a difference.
The Reader's Digest reports even more good new for exercisers. A study of more than 1,000 California women has found that moderate but regular physical activity can reduce the risk of premenopausal breast cancer by as much as 60%. Women who exerised for 4 hours a week, had the greatest risk reduction. But even 2 to 3 hours of activity were beneficial according to the study leader. These findings single out the lack of exercise as a risk factor that women can readily control.
Exercise, then plays a key role in helping us maintain good health. The words of Inspiration on this subject bear repeating over and over again: "Morning exercise, in walking in the free, invigorating air of heaven, or cultivating flowers, small fruits, and vegetables, is necessary to a healthful circulation of the blood. It is the surest safeguard against colds, cough, congestions of brain and lungs, inflammation of the liver, the kidneys and the lungs and a hundred other diseases." --E.G. White, My Life Today, p. 136.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#123091
01/26/10 12:04 AM
01/26/10 12:04 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Exercise is a Must
Warning that sitting around the house or office can be bad for your heart, a federal advisory panel recently called for fundamental societal changes, such as new policies at work sites and in schools, that would enable all Americans (all North Americans would benefit) starting with young children, to get at least 30 minutes of exercise every day.
A panel of outside medical experts convened by the National Institutes of Health said studies have shown indisputably that regular physical activity can help stave off heart disease--the leading killer of men and women in North America--and related conditions that contribute to heart attacks and stroke, such as hypertension, obesity and high blood cholesterol. Physical activity also is related to increases in HDL, the so-called "good" cholesterol.
Furthermore, lack of exercise has been associated with other disorders, such as diabetes, osteoporosis and certain cancers. Heart disease and stroke--a leading killer in the Western world--result in a heavy death toll.
"We now are saying that physical activity is not just an individual responsibility but also a societal one," said Dr. Suzanne Bennett Johnson, director of the Center for Pediatric Psychology Research at the Univ. of Florida and a member of the panel. Noting that increasing public policies on the national, state and local levels in recent years have had significant impact on smoking, another major risk factor for heart disease, she added: "We must do the same for physical activity."
Indeed, exercise is one of the major steps in maximizing our health by helping to prevent major diseases. According to the Centers for Disease Control and Prevention, 250,000 deaths a year in the U.S. can be attributed to a lack of regular physical activity.
Heart Disease: Dr. Dean Ornish, in his landmark book Reversing Heart Disease, chronicles how an exercise program and a vetetarian diet can reverse ravages of heart disease, without drugs or surgery. This, of course, is a preventative approach also.
Regular exercise can reduce the chance of older men getting blood clots that trigger most heart attacks and strokes, according to a study published by the American Heart Association. (Drinking an adequate amount of water should also be considered when preventing deadly blood clots).
Cancer: Researchers at the Institute for Aerobics and the Cooper Clinic in Dallas discovered that men who were least fit (sedentary) died 8 times more often from heart disease and 4 times more often from cancer than men who were physically active. Women who were least fit died nine times more often from heart disease and 16 times more often from cancer than their more active peers.
Prostate Cancer: Aerobic exercise appears to reduce the risk of prostate cancer--the more exercise, the greater the reduction, researchers say. A look at data on over 12,000 men found that those who exercised the most were most likely to be free of this cancer when their health was reviewed.
Breast Cancer: Researchers at the University of Southern California found that physical activity significantly reduced the risk of breast cancer. They found that women who exercised at least 4 hours a week suffered nearly 60% less breast cancer than those who are not active. Even a history of light exercise (1 to 3 hours a week) brought a 30% reduction in risk.
Colon Cancer: A Harvard study of more than 17,000 men shows that exercise can cut the risk of colon cancer in half. The study conducted by epidemiologist I-Min Lee was published in the Journal of the National Cancer Institute.
Diabetes: Some insulin-dependent diabetics may be able to increase their natural insulin production through regular exercise, according to a Penn. State Univ. study. Rats that had most of their pancreas removed to mimic Type 1 diabetes increased their insulin output after a 10-week exercise program, according to Dr. Peter A. Farrell.
Similar diabetic rats that remained sedentary did not increase their insulin production, Farewell reported in the Journal of Applied Physiology. About 5% of Type 1 diabetics have some capacity to produce insulin, and regular exercise should help them increase their insulin output, he said.
Osteoporosis: Exercise can increase bone mass and thereby ameliorate some of the effects of osteoporosis, the debilitating bone-thinning disease primarily affecting post-menopausal women. (Men can also be affected). A researcher at Stanford's Center for Research in Disease Prevention, found that the density of physically active individual's spines were 40% higher than that of the sedentary subjects.
It should also be mentioned that medical scientists have shown a clear-cut relation between osteoporosis and a high-meat intake.
Hypertension: Medical scientists at two research centers in Maryland tested 52 sedentary men with moderate hypertension. They found that 10 weeks of aerobics and weight bearing exercise worked as well as standard medication in lowering blood pressure by an average of 13 to 14 points.
Aging: Aerobic exercise is just as crucial for older people as for younger ones because the activity counters many problems of old age, says Howard Liss, chief of rehabilitation medicine at Englewood Hospital in New Jersey. Three 20 to
30 minute aerobic workouts a week can lower cholesterol, reduce depression, help sleep and strengthen the immune system.
Much of what is believed to be normal aging--slowing down, declining muscle strength and tone, fatigue--may be caused more by inactivity than age. Physical activity can dramatically decrease the rate of decline. Indeed, researchers no longer view exercise as a helpful hobby for older people. It's becoming clear that physical activity is an essential daily requirement.
Brainpower: Not only does exercise help reverse aging and prevent muscles from sagging--it also increases brainpower, says Dr. Richard E. Dustman of the Veterans Administration Hospital in Salt Lake City. Study subjects increased their mental ability as well as their physical forms by exercise.
Inspiration says: "Brethren when you take time to cultivate your gardens, thus gaining the exercise needed to keep the system in good working order, you are just as much doing the work of God as in holding meetings." --Ellen White, Healthful Living, 129.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125824
06/10/10 12:02 AM
06/10/10 12:02 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Sitting Equals Death!
Yes it does, according to the Australian Diabetes, Obesity, and Lifestyle Study. In this national survey, researchers followed over 8,700 adults, ages 25 and older, for 6 and a half years and found that each hour subjects spent lolling about watching TV was associated with an 18% increase in death from heart disease--and an 11% increase in overall mortality.
Those who watched television for 4 or more hours daily were 80% more likely to die of heart disease and 46% more likely to die overall than those who watched 2 hours or less. Research found that it's not just the overweight who are in trouble. Even at a healthy weight, sitting for hours can make it harder for the body to process blood sugar and blood fats--an endeavor that requires the chemicals we produce when our muscles contract, as they do when we stand or move.
Study authors encourage us to exercise regularly and break up our sitting with movement: Take a walk at lunch, or go talk to your coworker rather than sending an e-mail. -- WholeLiving.com June 2010.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125979
06/22/10 12:22 AM
06/22/10 12:22 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Why Walk 30 Minutes a Day
* You'll cut your risk of heart disease, stroke, and type 2 diabetes. According to a Duke University study, just 30 minutes of walking a day 6 days a week was shown to reduce the risk of metabolic syndrome, a condition linked to all 3 deadly diseases.
* Walking is an instant mood lifter. Researchers at the University of Texas found that a 30-minute walk gave clinically depressed patients an immediate mood boost.
* We sleep better. Moderate daily exercise is a proven natural strategy for insomnia relief.
* It conquers snack attacks. Walking helps you sleep, and quality sleep helps prevent next-day food cravings; poor sleep interferes with the appetite-regulating hormone leptin, thus increasing appetite. --Vegetarian Times, May/June 2010.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125980
06/22/10 12:34 AM
06/22/10 12:34 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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We're Born to Walk
Here are excerpts from a U.S. News & World Report, article for June 26, 2006, by Bernadine Healy, MD.
Our genes demand exercise, and that's at odds with our modern lifestyle, which increasingly does not. However, more than 140 exercise-related genes are awakened if the body gets off the couch and engages in physical activity. These sleeping beauties make proteins with wide ranging benefits to body metabolism, muscle mass, fat deposition, blood vessels, and immune function.
C. Ronald Kahn, endocrinologist and president of the Joslin Diabetes Center in Boston, points out, "If you don't exercise, you 'dysregulate' your genes." Among other things, such miscues lead to the health scourge of our immobile age--a skyrocketing epidemic of type 2 diabetes. Kahn, notes further that inactivity is every bit as important a diabetes risk factor as is poor diet. With only modest exercise, genes are turned on that cause muscle to take up glucose even without insulin, lowering blood sugar. Hence, exercise helps patients with diabetes to better control their sugar levels. And among those at risk for diabetes, physical activity significantly reduces their chances of getting the disease in the first place.
The formula for modest activity is 30 minutes of exerise 5 days a week. And jog if you like, but good old-fashioned walking will do just fine. There's nothing more natural. No need of a trainer, coach, club membership--rain or shine, indoors or outdoors, everyone can do it.
Your trusty pedometer is quite helpful here. It gets right in your face and makes you own up to your slothfulness. You're sedentary if you don't hit 3,000 to 4,000 steps per day. Some move at an ghastly 700. Ideally, adults should exceed 10,000 steps each and every day. The over-50 crowd hovers around 6,000 to 8,500 steps daily. But here's a number to remember: A half-hour brisk walk counts for about 3,000 to 4,000 steps and for most adults that brings their activity levels to the threshold that starts signaling those health-promoting genes to start pumping....
Seems like the need for everyday physical activity is coded into our DNA. You simply can't walk away from it. --end of article.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125981
06/22/10 12:42 AM
06/22/10 12:42 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Healing Moves
Is there anything exercise can't do? New research reveals that regular activity can speed the healing process by as much as 25%. Ohio State University researchers delivered a small puncture wound to 28 sedentary folks ages 55 to 77. They then asked half of the group to exercise on a treadmill, ride a stationary bike, and strength-train 3 times a week, 1 hour per session, for 3 months. The other half stayed inactive.
The results were that the skin wounds healed an average of 10 days faster (29 days versus 39 days) in those who exercised than in those who didn't.
"Exercise increases circulation and helps regulate the immune system and hormones that influence the healing process," according to study author Charles Emery, PhD. Though he studied only healthy volunteers, Emery is optimistic that exercise may also accelerate wound closure in people who are traditionally slow to heal, such as those with diabetes. --adapted from Prevention, May 2006.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125982
06/22/10 12:54 AM
06/22/10 12:54 AM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Heal Thyself by Going Outside
It's no wonder that fitness resolutions tend to fizzle in February. North Americans vow to get in shape at the worst possible time of the year, just when miserable weather forces us indoors. Yes we have health clubs. And winter kicks off the mall-walking season. But studies are finding that we need more than just physical exercise to stay healthy. We need the emotional healing benefits of green exercise.
Also known as eco-therapy, green exercise simply means doing something, almost anything, outside. Along with the activity you also get substantial mental-health benefits--reduced stress, depression and anger and enhanced mood and self-esteem--simply by seeking out the natural world, according to growing evidence from researchers in the U.S., Scandinavia and Britain.
Indeed, in color therapy, green balances the nervous system and is believed to have a calming, soothing effect. Reconnecting with the environment could be as simple as walking outside amid green trees and flowers, etc. Studies have even shown that prisoners and hospital patients reported better health when living in rooms that face farmland and trees rather than brick walls.
Scenery also made a difference for another group of shutins: treadmill runners, according to researchers at the University of Essex in Britain. They found that runners who zoned out on idyllic rural views during a 20-minute run had the most substantial drop in blood pressure and the most improved psychological outcomes. The runners forced to look at gritty city environments, or "urban unpleasant" views, fared the worst. Even those who had "no view" on the treadmill reported better outcomes than the ones looking at dreary urban scenes.
Green exercise could also mean sitting in a park, biking to work, walking, gardening, etc. The stress-reduction benefits of healing gardens in hospitals (which we could now call "green care") date to the Middle Ages. And some say our modern hospitals have abandoned the healing properties that the connection to nature can bring.
The biggest challenge is redesigning cities to get people to walk more during normal working days, according to Jules Pretty, a professor of environment and society at the University of Essex. "Fifty years ago, an average adult ran the equivalent of a marathon a week more than an average adult does today--and that was not running, just walking, cycling, being more active in the home," said Pretty. "No wonder obesity is such a problem." --Riverside, Calif. Press-Enterprise, February 15, 2008.
Comment: Our own Ellen White has much information on this important subject:
* "Exercise in the open air should be prescribed as a life-giving necessity." Ministry of Healing, p. 265.
* "Nature is God's physician. The pure air, the glad sunshine, the beautiful flowers and trees, the orchards and vineyards, and oudoor exercise amid these surroundings, are health-giving--the elixir of life." Counsels on Health, p. 170.
* "The whole system needs the invigorating influence of exercise in the open air." Ibid. p. 193.
* "Those who are feeble and indolent should not yield to their inclination to be inactive, thus depriving themselves of air and sunlight, but should practice exercising out of doors in walking or working in the garden." Ibid. p. 200.
Comment: Outdoor exercise is strong medicine; be sure you get your share!
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125997
06/22/10 11:09 PM
06/22/10 11:09 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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The Secret to Staying Thin Forever
Here's why that svelte friend who looked great at 30 and still looks fabulous at 50: She rarely misses a workout. In a study sponsored by the National Heart, Lung and Blood Institute, people who exercised at least 30 minutes daily from their 20s through middle age gained little or no weight and maintained their body mass index (BMI), while eating a healthy but very adequate diet. --Health.com, March 2008.
Suzanne
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Re: Physical Exercise
[Re: Suzanne]
#125998
06/22/10 11:17 PM
06/22/10 11:17 PM
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OP
SDA
Active Member 2016
Dedicated Member
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Joined: Aug 2009
Posts: 1,275
Calif. USA
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Sweat Off 10 Years
Regular activity may actually keep you young--in virtually every cell, reports researchers at Kings College in London. In a study of over 2,400 twins, scientists found that the length of telomeres--a repeating section of DNA that becomes shorter with age--was longer in the sibling who exercised during his or her free time. Those in the most active group, who worked out approximately 28 minutes a day, appeared at the cellular level to be about a decade younger than their sedentary counterparts. --Prevention, May 2008.
Suzanne
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