I hope you are well and enjoying the fall!
We are having cooler weather and it is easy to cut back on motivation to work out and exercise.
This month’s Newsletter is designed to inspire you to continue to move especially with the holidays and the delicious food and trimmings associated with it!
Physical Activity and Exercise are important for all ages, and especially as we get older.
The consequences of leading sedentary lives including prolonged sitting can cause joint pain and stiffness, bone loss, and sarcopenia (loss of muscle), not to mention obesity, heart disease, stroke, diabetes, and memory loss.(1)
We need physical flexibility, aerobic fitness, and strength to enable us to push, pull, carry, squat, hinge, lunge, and rotate(2) and to make our hearts, minds, bones, and muscles strong.
Physical Activity is any movement of your body requiring energy, whereas Exercise is “planned, structured, purposeful physical activity”, designed to increase physical fitness.(3).
Exercise as a Health Booster and Free Anti-Aging Remedy! (8)
Check out these Health Benefits of Exercise:
1. Decreased Stress
2. Better bone health and balance(7)
3. Improved memory and cognition
4. Improved Mood, decreased depression risk
5. Decreased Anxiety risk
6. Improved Sleep
7. Improved Quality of Life
8. Decreased risk of Cancer
9. Improved Gut Microbiome
10. Decreased oxidative stress
11. Decreased aging—by lengthening telomeres (the caps on chromosomes).
12. Increased BDNF—Brain Derived Neurotrophic Factor—fertilizer for neuron growth
13. Relief from constipation
Just think how you feel after you exercise. I know for me, when I exercise, I have a sense of well being. And when you exercise, you have a healthy glow.
Type of Exercise, Duration, and Intensity?
10,000 Steps: Fact or Fallacy?
We have all heard that walking 10,000 steps per day can increase our longevity. It was found to come from a marketing gimmick that began in Japan in the mid-1960s. A businessman created a pedometer called “Manpo-Kei” which means 10,000 steps.
However, recent research says the sweet spot is between 7,000 to 8,000 steps per day.(4)(5)
Always see your doctor before starting a vigorous exercise program. Some people with one or more risk factors such as being overweight, having high blood pressure, high cholesterol, diabetes, and a family history of heart disease. should probably have an Exercise Stress Treadmill test with a Cardiologist before embarking on a strenuous exercise program.
American Heart Association Recommendations for Exercise—Adults(9)
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
Gain even more benefits by being active at least 300 minutes (5 hours) per week.
Increase amount and intensity gradually over time
Remember these Exercise Pointers:(10)
· Start by Walking
· Break up physical activity over the day 10 minutes at a time.
· Increase duration and intensity
· Get Outside in Nature
· Exercise with a friend or group
· Do what you enjoy! Dancing is a great workout!
· Remember to get up and move every ½ hour or hour when you are sitting! Set a timer on your phone for every 30 minutes to get up and move at least 75 steps—you can march in place. If that is too much, then start with 15 steps. If you are at home, turn on some music and dance!!
Remember: Any movement is better than no movement.
People who are active outlive those who rarely move.(5)
Have a Wonderful Thanksgiving!
2. Baron, J. Don’t Mess with Stress™–A Simple Guide to Managing Stress, Optimizing Health, and Making the World a Better Place. 2020. P. 76
4. Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019 Aug 1;179(8):1105-1112
7. Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018;2018:4840531. Published 2018 Dec 23.
8. Castillo-Garzón MJ, Ruiz JR, Ortega FB, Gutiérrez A. Anti-aging therapy through fitness enhancement. Clin Interv Aging. 2006;1(3):213-220. doi:10.2147/ciia.2006.1.3.213
10. “Dietary and Lifestyle Strategies for Cardiovascular Risk Reduction,” virtual NYU conference, “Moving to DeStress” presented by Jill R. Baron, MD
Please feel free to read my past Newsletters on my blog Dr. Jill Baron Newsletters and Blog which has helpful tips for you to feel good and optimize your health.
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Disclaimer: Please note that the content on this newsletter does not constitute medical advice. Please consult with a physician before making any medical or lifestyle changes.