Life Is Better With Exercise
Exercise has the power to restore function, reduce and possibly eliminate the need for some medications, speed healing after surgery, boost mood, and improve your sex life, too. And that’s just scratching the surface of what regular physical activity can do. There’s no potion, pill, or procedure that can match its powerful benefits. It’s virtually free and accessible to just about everyone. It does, however, ask for one thing from you: consistent effort.
That doesn’t mean you have to train for a marathon, though you could. Many people might not realize that you can walk some marathon fundraisers. Teaming up with others for a cause is a powerful motivator. Of course, it also can be quite pleasant to greet neighbors as you walk around the block, and maybe some will join you. “Walking has many benefits, and it’s often underrated,” says occupational therapy assistant Elyse Borst, UCLA Medical Center, Department of Outpatient Rehab “It gets you out of the house, into the sunshine for your daily dose of vitamin D, and it’s very good for the bones.”
Among the exciting aspects of exercise is that most choices have overlapping benefits. So, while several different modes of exercise will be discussed and associated with their main benefits, the truth is they all offer multiple benefits. For example, walking can improve balance, circulation, coordination, cardiovascular health, and muscular strength. Depending on how they’re done, the same can be said for Pilates, ballroom dance, or boxing.
Bone Building
“Bone is living tissue that is in a constant state of breaking down and rebuilding,” says Borst. “It’s a normal cycle, but as we get older, there’s more breakdown and less buildup.” Weightbearing and resistance exercises are ideal for building and maintaining bones because bone builds with load-bearing activities.
Borst recommends walking outdoors on pavement because hard surfaces provide more helpful impact, compared to an elliptical machine or treadmill. If you want to add a bit more impact and
resistance, consider wearing a weighted vest. About 10 pounds is typically plenty for most people. Look for sandfilled vests that equally distribute the weight front and back. The vest should fit snugly so it doesn’t bounce around while walking, yet it should also allow for ease of movement. Other important features include padding for comfort, adjustable straps, easy-clip and release closures, and reflective strips for low-light outdoor conditions. Costs start around $25. Vests can be used to intensify other activities too, such as biking and weight lifting.
As for how long to walk, the National Institutes of Health (NIH) recommends a minimum of 30 minutes five days per week of moderate-intensity exercise. If you can talk with a bit of effort but not sing, it’s moderate intensity. If you can only say a few words
before you have to take a breath, it’s considered more vigorous intensity exercise.
If you’re looking to burn more calories and fat in less time, intensity is your friend. Be smart about it, though. Exercising just a little out of your comfort zone is generally a safe way to go. You want to break a sweat and increase your heart rate in a way that feels manageable for at least 20 minutes. Warm up and cool down with a slower pace and you’ll easily accomplish a 30-minute goal. Of course, that’s the minimum recommendation. Once you’re in the groove, let yourself enjoy longer walking sessions.
HIIT for the Heart
Studies have shown that too much sitting increases your risk for heart disease, high blood pressure, and all cause mortality. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical
activity had a risk of dying similar to the risks of dying posed by obesity and smoking. But moving can counteract those effects.
Given that heart disease is the number one cause of death for men and women, it’s smart to include exercise for your heart. Anything that gets your heart beating faster for a sustained period of time is the right thing to do. This type of exercise goes by many names, including endurance, cardiovascular (cardio) or aerobic exercise.
Many people cite lack of time as a reason not to exercise. Well, here’s some good news: High-intensity interval training (HIIT) is a quick, efficient, and effective method of exercise that can be applied to just about any activity. As the name implies, it’s high intensity, but again, that’s relative to your current fitness level. The idea is to alternate between intervals of high intensity and lower intensity. For example, start with an easy walk, and then speed up as fast as you can for 30 to 60 seconds. Recover with a slower walk for one to two minutes, and then intensify again. Repeat the sequence four times, and then enjoy an easy walk followed by a stretch.
Sleep Better
Sleep becomes a challenge for many people as the years pass, and exercise is an excellent way to improve nightly slumber. “The more active you are during the day, the easier sleep will come because, quite simply, you’ll be more tired,” says Borst. Unfortunately, many people of all ages fall into a habit of sitting at the computer, watching TV, and generally lounging around the house. It became a new normal for many people during pandemic lockdown measures. But exercising outdoors during daylight hours can easily meet the recommendations for physical distancing and physical activity. Plus, exercising outside during daylight helps your body maintain its normal sleep-wake cycle, referred to as the circadian rhythm. Regular physical activity also reduces stress and anxiety, which are major sleep disrupters. Moreover, exercise triggers endorphins, the feel-good chemicals that improve mood. Exercise leads to less stress, better sleep, and more happiness.
Some people can work out hard before bedtime and not have it interrupt their sleep. Others may not be able to. Generally, experts suggest less intense activity the closer you are to bedtime, such as yoga or tai chi. Even short 10-minute bouts of exercise sprinkled throughout the day may help improve sleep. Experiment with what works best for you.
Get Your Groove Back
If reaching out for the one you love has become more difficult due to muscular weakness and lack of flexibility, exercise may be your rescue. “We need endurance to participate in such activities, which regular exercise provides,” says Borst. “Exercise also makes us feel good about ourselves and can help us be more comfortable with our partners.” Though joint motion can become more restricted with age, it may be possible to maintain or regain a full range of motion in some or all of your joints. According to the American Academy
of Orthopaedic Surgeons, much of the decline associated with aging is due to inactivity, not aging. In addition, exercise increases circulation and testosterone, both of which are helpful for intimate acts.
Bolster Your Immune System
Skeletal muscle does a lot more than enable physical movement—it’s a catalyst for internal cellular activities. Muscular contraction stimulates molecules that commune with immune cells throughout the body. During and after physical activity, exercise releases higher concentrations of white blood cells, which are the first responders to microbial infections. Studies suggest that moderate-intensity activity is ideal for bolstering immune function.
Remember, it’s not so much what type of exercise you do, it’s that you do some moderate-intensity activity for at least 30 minutes most days of the week. Sure, you might have to push yourself sometimes. Even elite athletes do. But stick with it and you will be rewarded many times over.
Obviously, if you haven’t exercised in a long time, are recovering
from an illness, or have a chronic condition, have a conversation with your health-care provider about the best way to exercise.
Exercise Is Moving Meditation
Commit to a routine for a few weeks and if you’re like most people, you’ll look forward to your exercise sessions. “Exercise is a gift to yourself,” Borst says. “It’s about making yourself happy.” Allow it to be a meditation, a way to get more deeply involved with
your inner self, the soul and spirit of who you are. Power walking, rowing, and tap dancing can every bit as meditative as yoga. Get curious. Feel your power. And let yourself be moved.
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