If I've said it once I've said it a hundred times...exercise is essential.
Scientific studies on many subjects including diet, carbohydrates, fat, weight control, and even the dangers of artificial sweeteners, are often conflicting. The results of one study often contradicts the results of a previous study. But when it comes to studies on exercise I've yet to see one the contraindicates exercise.
Studies show exercise is beneficial to the disabled, people with illnesses as diverse as heart disease, diabetes, cancer, depression, high blood pressure, hypoglycemia, and more.
Remember, it takes only 13 muscles to smile, and it's worth the effort. It also only takes 10 minutes of targeted workouts a day to make a difference in your body and your health. If you don't believe it check out Tony Horton's 10 Minute Trainer system.
Virtually everyone can exercise in some way, shape, or form. (Always consult your doctor before changing your exercise or nutrition program). No more excuses! Time to workout.
Older People Who Diet Without Exercising Lose Valuable Muscle Mass
ScienceDaily (Sep. 22, 2008) — A group of sedentary and overweight older people placed on a four-month exercise program not only became more fit, but burned off more fat, compared to older sedentary people who were placed on a diet but did not exercise.
The new study also showed that when older people diet without exercising, they lose more lean muscle compared to those who exercise, said senior researcher Bret H. Goodpaster. When they combined weight loss with exercise, it nearly completely prevented the loss of lean muscle mass. The results are important because older people tend to lose muscle masshttp://www.blogger.com/img/gl.quote.gif as they age and too much muscle loss may interfere with activities of daily living.
The study, “Separate and combined effects of exercise training and weight loss on exercise efficiency and substrate oxidation,” appears in the current issue of the Journal of Applied Physiology, published by The American Physiological Society. Read more.
Moderate Exercise Yields Big Benefits
ScienceDaily (Jan. 4, 2008) — What’s the key to looking and feeling better and enhancing your health? Exercise.
Moderately strenuous exercise, about 30 minutes a day, can lead to enormous benefits in terms of your mood, health, weight and the ability to live an independent and fulfilling life. The exercise doesn’t need to be athletic or difficult. Studies have shown that simply walking at a brisk pace for 30 minutes or more on most days can lead to significant health improvements. Add simple strengthening exercises two or three times a week and the benefits are even greater.
The January issue of Mayo Clinic Health Letter lists some of the benefits of 30 minutes of exercise a day:
* Lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is possible. In some cases, that’s enough to prevent or reduce the need for blood pressure medications.
* Improve cholesterol: Exercise often increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood), especially when accompanied by weight loss. Exercise also helps reduce triglyceride levels.
* Prevent or manage type 2 diabetes: Exercise helps insulin work better, lowering blood sugar.
* Manage weight: Coupling exercise with a healthy diet is the best way to shed fat and maintain a healthier body composition.
* Prevent osteoporosis: Exercise may increase bone density and protect against bone mass decline, especially if weight-bearing activities are involved.
* Prevent cancer: Exercise has been shown to strengthen the immune system, improve circulation, reduce body fat and speed digestion. Each has a role in preventing cancer, particularly cancers of the colon, prostate, uterine lining and breast.
* Maintain mental well-being: Exercise may help reduce stress, improve mild-to-moderate depression and anxiety, improve sleep and boost moods.
* Increase energy and stamina: A lack of energy often results from inactivity, not age.
Exercise Effective In Helping Pregnant Women Kick The Habit
ScienceDaily (Sep. 23, 2008) — Exercise could be a useful tool in helping pregnant women to give up smoking, according to new research. Despite the warnings, 17% of women in the UK and 20% of women in the US still admit to smoking during pregnancy.
This often leads to lower birth weight, higher infant mortality, and is linked to learning difficulties, problem behaviour and asthma in childhood.
Most attempts to give up smoking unaided end in failure. The most successful methods of stopping smoking involve a combination of nicotine replacement and behavioural therapy, but there are concerns that nicotine replacement may harm the fetus. Exercise can reduce the cravings experienced by smokers and there is some evidence to show that it can help non-pregnant women to quit. Read more.
Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients
ScienceDaily (June 12, 2008) — An acute session of moderate aerobic exercise, but not heavy aerobic or moderate strength exercises, can reduce the anxiety state and improve the sleep quality of insomnia patients, according to a research abstract that will be presented on June 11 at SLEEP 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS).
The study, authored by Giselle S. Passos, of Federal University of Sao Paulo in Brazil, focused on 36 patients (eight men and 28 women) with primary chronic insomnia, who were divided into three experimental groups (moderate aerobic exercise, heavy aerobic exercise, and moderate strength exercise) and a control group.
According to the results, after the exercise session, reductions were shown in sleep onset latency (54 percent) and wake time (36 percent) in the moderate aerobic exercise group, while increases were shown in total sleep time (21 percent) and in sleep efficiency (18 percent). A significant increase in the total sleep time (37 percent) and reduction in the sleep onset latency (40 percent) were observed in the sleep log of volunteers of the moderate aerobic exercise group. Finally, a significant reduction (seven percent) in the anxiety state was also observed after moderate aerobic exercise session.
"These findings indicate that there is a way to diminish the symptoms of insomnia without using medication," said Passos. "This study is the first to look at the importance of using physical exercise to treat insomnia, and may contribute to increased quality of life in people with one of the most important kind of sleep disorders around the world."
