Consistent Exercise

Getting to a Healthy Weight

• Benefits of Consistent Exercise
• Fitting Exercise into Your Day
• Making Exercise a Habit
• Links About Consistent Exercise

Benefits of Consistent Exercise

Physical activity is a major part of having a healthy lifestyle. It improves overall quality of life. According to the latest joint American Heart Association and American College of Sports Medicine, all healthy adults ages 18–65 should be getting at least 30 minutes of moderately intense activity five and preferably all days a week. The benefits of regular physical activity are even much more than weight management. Research has shown that physical activity can improve the overall quality of life and:

• Reduce obesity
• Reduce risk of heart disease and stroke. It strengthens the cardiovascular and respiratory systems.
• Lower blood pressure
• Increase “good” cholesterol, HDL
• Help prevent certain cancers
• Increase energy and endurance
• Decrease cravings for fats and sugars and smoking
• Reduce risk of type II diabetes
• Help prevent osteoporosis
• Lower depression and provide other benefits for the brain
• Reduce back pain
• Keep joints flexible
• Lower triglyceride level in blood
• Boost immune system
• Improve sleep

Effects on Obesity

Exercise helps prevent obesity. It burns calories and increases muscle mass, which lowers body fat. It also improves the body’s ability to burn calories and increases metabolism. Obesity is a major health concern in the United States. It increases the risk for many chronic diseases. Consistent physical activity, combined with good nutrition, can help control weight and reduce obesity.

Cardiovascular Effects

Exercise lowers your risk for heart disease and stoke by doing the following:

• Improves blood flow
• Increases high density lipoprotein (HDL), or “good cholesterol”
• Increases the heart’s working capacity
• Lowers blood pressure
• Lowers low density lipoprotein (LDL), or “bad cholesterol”
• Strengthens the heart muscle

The Nurses’ Health Study has the best evidence of how exercise protects against stroke in women. There was a total decrease in stroke in women who were physical active. Research has shown that people who have heart attacks and begin to exercise are healthier than those who do not exercise. Their survival rates and quality of life are significantly better if they change their behavior and start regular physical activity.

Protects Against Certain Types of Cancer

Exercise helps protect against colon, breast, prostate, and uterine cancer. Exercise decreases body fat and lowers estrogen, which are risk factors for breast and uterine cancers. Physical also activity stimulates peristalsis. Peristalsis is a wave like muscular contraction in the intestines. It moves waste through the colon. It is thought that the quicker food passes through the intestines, the lower the risk for colon cancer. Recent studies show that people who had colon cancer exercise regularly they are healthier. They are about half as likely to die or have their tumors return as cancer patients who were inactive.

Increases Energy and Endurance

Exercise increases your heart and lung’s working capacity. This helps you feel energized and refreshed. The lungs are able to take in more oxygen during exercise. The heart is able to pump blood more efficiently. More oxygen and nutrients are also moved to different parts of the body.

Decreases Cravings

Studies have shown moderate amounts of physical activity decreases cigarette cravings and withdrawal symptoms. Short bouts of exercise decreased cravings for around 10 minutes. Longer and more intense exercise’s effects lasted up to 50 minutes afterwards. Withdrawal symptoms such as irritability, stress, poor concentration, tension, and depression were significantly less after exercise. It would help to add exercise to a smoking cessation program. It would make it easier to quit smoking.

Reduces Risk of Type II Diabetes

Exercise reduces the risk of Type II diabetes in several ways:

• Helps reduce overall body fat and weight
• Lowers blood sugar
• Increases the body’s sensitivity to insulin

Exercise can help with weight loss. As you lose weight the risk of Type II diabetes is decreased. Also, as the muscles work they demand sugar for energy. Sugar is pulled out of the blood to meet this demand so the blood sugar goes down. Exercise also helps the body use available insulin more efficiently. This lets the muscles bring more sugar into your cells. Physical activity may decrease the need for as much insulin for those who already have Type II diabetes.

Keeps Joints Healthy and Prevents Osteoporosis

Joints require motion in order to stay healthy. Being inactive causes joints to stiffen and the range of motion decreases. Low impact activities help to strengthen, stabilize, and reduce inflammation of the joints. Weight bearing exercises also help develop supporting tissue structures and strengthen the joints.

You’re never too young or old to benefit from the strengthening effects exercise has on bones. Weight bearing exercise causes ligaments, tendons, and muscles to apply tension to the bone. The body reacts to this by increasing bone density. Bone density can increase as much as 2-8% per year in young adults. The result is stronger bones. Exercise is also important for slowing the progression of osteoporosis. One study in shows that when older women exercised as little as walking one hour a week they had fewer bone fractures. Studies have shown physical activity to reduce the risk for falls and fractures by:

• Increasing bone density
• Improving balance
• Improving coordination
• Improving strength

Eases Depression and is Healthy for the Brain

Exercise activates the brain’s neurotransmitters. These are chemicals in the brain that transport messages between nerve cells. These nerve cells are organized to control specific activities. Whenever we do anything: react, think, use our emotions, etc., our brain’s neurotransmitters send the messages. When the levels of specific neurotransmitters are running low, or are out of sync, depression or anxiety can result. Exercise works by increasing and balancing out the neurotransmitters, serotonin, and norepinepherine. These have key roles in fighting depression. Exercise has also been shown to improve mood, reduce anxiety, and raise self-esteem.

Exercise also stimulates endorphins. Endorphins are hormones released during exercise. This improves mood and gives a feeling of well being. It is considered to be the body’s natural pain reliever.

Studies have shown that activities which are good for the heart are good for the brain as well. Physical activity can improve cognitive function. It increases the number of new brain cells. Exercise also triggers the release of a substance which protects these cells. The improved cognitive function has been shown to delay the onset of symptoms of certain diseases such as Alzheimer’s and dementia.

Improves Posture and Reduces Back Pain

Lower back injuries are more common when a person’s is not fit. The core muscles are not as strong and have less endurance. When a person’s core muscles are weak they are at risk of injury, especially when they do an exercise they are not used to. Weak back muscles add an extra load on the spine and vertebrae. A person is more at risk of disk compression. Muscle inflexibility makes it hard on the body to bend, twist, and rotate. Exercise not only increases muscular strength and endurance, it improves flexibility and posture. Regular exercise will help prevent lower back pain.

Lower Blood Triglyceride Level

Calories from the food you eat that are not immediately used by body tissues. They are first changed into triglycerides and are stored in your fat cells. High triglycerides are linked to coronary artery disease and atherosclerosis. Regular physical activity will burn triglycerides. The blood fat levels will decrease. Aerobic exercise helps the most to decrease blood triglycerides.

Enhances Immune System

Consistent mild or moderate exercise strengthens the immune system. Studies have shown that exercise increases the number of macrophages in the blood. These are cells that attack bacteria. You are then better able to fight off infection.

On the other hand, prolonged, ultra strenuous exercise such as that done by marathon and triathlon athletes has a damaging effect on the immune system. It increases the body’s stress hormones, by raising blood pressure and cholesterol levels. This adds stress to the immune system and increases the chance of infection.

Improves Sleep

Exercise, especially aerobic exercise, can help you fall asleep quicker. It also helps make your sleep more restful. Studies have shown that regular exercise of about 6 hours a week helps participants fall asleep 15 minutes quicker and stay asleep for 45 minutes longer. These benefits, however, did not happen until a person had been exercising for 15 weeks. There are many benefits to exercise that do not show up until exercise has become a day to day routine. It is a good idea, however, to allow a few hours between exercise and sleep. Exercising too closely to bedtime may keep you awake.

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Fitting Exercise into your Day

It is recommended to get 30 minutes of exercise most, if not all, days of the week. The good thing is, you can do short intervals through out the day as long as it adds up to 30 minutes. For example, you could go for a brisk walk for 10 minutes, jump rope for 5 minutes, and mop the floor for 15 minutes. You don’t have to be a marathon runner or join the gym to receive the benefits of exercise. No matter if you work in an office or are a stay at home mom, there are little things you can do to fit exercise into your day, such as:

Make the Most Out of Your Time at Home

If you are a busy stay at home mom, you may find it difficult to fit exercise into your schedule. Here are some tips to help you achieve your 30 minute target:

Make Household Chores Count
Doing house work at a faster pace helps you burn more calories and gets the job done faster.

Get the Dog Active
Take the dog out for a walk, or borrow your neighbor’s dog if you don’t have one.

Be Active While Watching TV
You don’t have to be a couch potato. Use hand weights, do crunches on the exercise ball, ride a stationary bike, etc. while watching television.

Start Your Day Earlier
Wake up 30 minutes earlier and start your day out with a jog or go to the gym.

Get Your Family Involved
Make it a habit to take the family out for a walk or bike ride after dinner.

Be Active Outside

Sometimes the home can be a distraction. If you wish to exercise outside the home, you may:

Be Active While Running Errands
Park farther away from the store or mall entrance. Walk a lap around the store before you start shopping. Keep a pair of tennis shoes in your car at all times, you never know when you could squeeze some workout time in.

Join a Team
Whether it is soccer, softball, or crew, join a sports team through your work or your local parks and recreation department.

Join a Fitness Club or Gym
Going to the gym can be a great way to get out of the house. The membership fees can also act as a good source of motivation.

Get Social
Form a walking group with your neighbors, or take an aerobics or dance class together.

Fit Exercise into Your Work Schedule

To fit physical activity in while you are working on the job, try the following:

• Make the most of your commute. Try riding a bike to work, or get off at an earlier bus stop and walk the rest of the way.
• Use the stairs whenever you can. For instance you may want to use a restroom on a different level or take the stairs instead of the elevator.
• Go for a short walk during your coffee or lunch break.
• If you travel for work, then plan ahead. Pack your jump rope and workout clothes. You can also choose a hotel that has a gym. If you are stuck in the airport for a few hours, use the time to take a walk.
• Schedule workout time in your planner as you would any other appointment during the day.
  

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Making Exercise a Habit

There are always obstacles and barriers to exercise. Not everyone enjoys doing the same exercises. Doing an exercise that you dislike just because it is good for you will get old fast. You are not likely to keep doing it for very long. Try several different exercises and sports to find one that you enjoy. You might try some of the following:

• Work out at a slower pace with friends so you can chat.
• Find a place to exercise with beautiful scenery like the beach or park.
• Buy a new exercise outfit that you enjoy wearing.
• Imagine trying on a pair of pants the next size down and looking good in them!

Motivation is the key for the first two months of starting a new exercise program. After that, it shouldn’t be a question as to whether or not you will exercise; it will just be a habit.

Still every now and then you will find that you need a little motivation to keep you going. Try keeping an exercise journal and recording your match score, the distance you ran, how many laps you swam, etc., as well as how you felt afterward. Whenever you don’t feel like exercising, remind yourself of why you began exercising in the first place. The reason might be to slim down, increase your energy, improve your sleep, etc. Just remember how great you feel after exercise. Here are a few tips to make exercise become a habit:

Schedule It In
Set a time each day for exercising. It will be easier to make a habit if you do it at the same time every day.

Head Out the Door
Put on your running shoes and head out the door. Don’t give yourself time to think about how long or hard it will be.

Don’t Skip a Day
It is easier to make it a habit if your actions are consistent. If you exercise every day, then it will become a habit easier than if you just exercise 3 or 4 days a week.

Think Small
Once your body is used to daily exercise, you can slowly increase the intensity. If you do too much at the beginning, it will lead to burnout and you may quit exercising. For example start out running a mile and slowly increase it to two miles and so on as the weeks go by.

Lay Out Your Workout Gear
Have your gear visible and ready the next day so you are reminded to use it. Having it ready will help you get out the door faster.

Mix Up Your Routine
Try a different sport or activity each day so that you don’t get bored or tired of your routine. The more pleasurable the experience, the more likely you are to continue it.

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Links About What is a Healthy Weight

The Benefits of Regular Physical Activity

Medicine.Net
http://www.medicinenet.com/script/main/art.asp?articlekey=10074

Parliamentary Office of Science and Technology
http://www.parliament.uk/post/pn162.pdf

The Journal of the American Medical Association
http://www.hmc.psu.edu/healthinfo/articles/fitness/exercise2.pdf

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Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.