Exercise As A Prescription For Anxiety?

image

Out of Australia, in connection with the University of Melbourne, comes an exhaustive review of the scientific literature regarding exercise and mental health. The reason for this effort is summarized in the following introductory statement, “In Australia, mental disorders are the third largest source of disease burdens after cancers and cardiovascular diseases, but the largest source of disability burden.” The study is published in The Journal of Exercise Physiology, August 2013, and found below are a few of the important conclusions from this review.

“There is a strong relationship between physical activity and mental health. Cross sectional studies show that regular physical activity is associated with better mental health and emotional well being.”

“Exercise is moderately effective for anxiety, though most studies have evaluated its effect in non-clinical settings.”

“The Royal Australian and New Zealand College of Psychiatrists recommends that exercise may complement other treatments and be used as a stress management strategy to improve recovery, help prevent recurrences, to manage the side effects of some medications, and to improve lifestyle practices and overall health.”  Authoritatively and well said, I must say.

Those of us who enjoy the benefits of a healthy lifestyle, including exercise, can attest without hesitation to those conclusions. Science has demonstrated the same and now can explain many of the reasons why these effects exist. Yet, in practice in our society, it seems that the first and foremost course of treatment is prescribed and taken as a pill. Pills are easy. Lifestyle changes are not. Pills are quick. Lifestyle changes are not. Pills are scientifically derived substances that we can measure and test. Lifestyles do not have this ease of scientific testing.

In the context of today’s public forums, there is a much broader discussion taking place than ever before. There is more openness and accessibility to ideas and concepts. I believe that we know enough about exercise and its benefits that it merits a more significant role in the treatment of many of things that burden us as individuals and as a society.

We face a huge potential of depression related issues in our society with the aging of the population. If pills are our only source of treatment, we also face a massive assault of unwanted side effects. I believe that exercise can and should be the tip of the spear in dealing with these problems from a holistic perspective.

To Our Greater Vision,

Steven

Check me out on Pinterest:

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

3 Warning Signs That Vanity Is Your Main Motivation

image

Enjoying the benefits of exercise includes the vanity results, of course. But what if it was just on the inside, would you still get it done?

I know the rest of you don’t think of wacky things like this, and that’s why I am compelled to get this in front of you. (Compulsion is handy for certain things).

Vanity Warnings…

1. If The Mirrors Weren’t There, You Wouldn’t Be There.

What’s a health club without mirrors?
Answer: a gym

Unless you’re honing your competitive posing skills, try considering the mirrors as a distraction and see if your efficiency improves. (Best to learn correct exercise form from a qualified coach).

2. More Selfies of Triceps Than Family Trips.

Now it’s reached epidemic proportions: do we need any more selfies of pumped abs flying through the informational universe?

The real question here, to put this into perspective is, “What do the aliens who are spying on us think of this?” Imagine what’s on their version of Facebook.

Could we be the most egotistical form of life in the universe?

Sorry, I got carried away.

3. It’s More About the Outfit Than Being Fit

Philosophical question of the day: Which came first; Yoga or Lululemon?

Final Important Observation

Be sure to track the inside numbers at least every year with an annual checkup.

If that important cardiac muscle inside your chest gets no attention, the rest can be irrelevant in a heartbeat.

To Your (Internal) Health and Fitness,

Steven

Is Exercise Overrated Or Understated?

image

1. It increases heart efficiency http://abcnews.go.com/Health/seconds-exercise-worthwhile-90-minutes/story?id=24759309

2. It is effective in small but consistent doses. Read the article referenced in previous point.

3. Resistance exercise strengthens bones.

http://www.menshealth.com/fitness/don-t-follow-fitness-advice

http://google.com/newsstand/s/CBIwo8-y3xk

4. Physical activity is a key factor in avoiding Alzheimer’s.

http://www.huffingtonpost.com/dr-tiffany-chow/alzheimers-prevention_b_5569094.html

5. Exercise effectively lowers blood sugar.

http://www.chicagotribune.com/health/la-he-exercise-snack-20140614,0,7189358.story?track=rss

6. A program of regular walking significantly effects symptoms related to peripheral artery disease.

http://mobile.reuters.com/article/idUSKBN0E61IN20140526?feedType=RSS&irpc=932

7. Cardiovascular fitness is positively correlated to longevity.

http://www.reuters.com/article/2014/05/15/us-elderly-hypertension-fitness-idUSKBN0DV1H820140515?feedType=RSS&feedName=healthNews

8. Exercise is an effective treatment for anxiety and depression

http://www.scielo.br/scielo.php?pid=S1516-44462005000400003&script=sci_arttext&tlng=es

9. Exercise reduces the risk of heart disease.

http://www.cbsnews.com/news/the-single-best-thing-women-can-do-for-their-hearts/

10. Exercise reduces the risk of breast cancer.

http://www.npr.org/blogs/health/2014/03/20/291894075/exercise-cuts-breast-cancer-risk-for-all-women-everywhere?ft=3&f=1001

11. Exercise has a profound effect on your brain, including aspects of creativity and reasoning.

http://feedproxy.google.com/~r/fastcompany/headlines/~3/lZ2S8gZJFNQ/the-creative-brain-on-exercise

What’s your conclusion?

To Your Decision For Fitness,

Steven

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

See what I’ve created just for you…hit the Pinterest Bar below to to see today’s breaking Senior Health News Updates …Your only source for senior health news in one place! In between blogs, this is where you’ll find me: bringing it to you! Try it with your morning coffee.

“It’s About You… It’s About Time!”

Find An Activity You Can Enjoy The Rest of Your Life! That’s How Long You’ll Need It.

image

Wouldn’t it be nice if we could exercise for a limited amount of time and have it last the rest of our lives? Because it’s a source of fun and achievement for me, you’d still be able to find me in the gym on a predictable basis.

One of the great facts that we’ve discovered in the last few years is that simply being active doing things that you already enjoy contributes significantly to your physical well being.

http://www.npr.org/blogs/health/2014/03/20/291894075/exercise-cuts-breast-cancer-risk-for-all-women-everywhere?ft=3&f=1001

Wonderful news to those who think it’s only about sweat, strain, and soreness.

Don’t over analyze trying to figure out the best program. The most important and best program is the one you do! Once you experience the vitality that accompanies a fitness lifestyle, there are countless choices for continuing.

To Your Wellness Beginning,

Steven

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

See what I’ve created just for you…hit the Pinterest Bar below to to see today’s breaking Senior Health News Updates …Your only source for senior health news in one place! In between blogs, this is where you’ll find me: bringing it to you! Try it with your morning coffee.

“It’s About You… It’s About Time!”

Obesity: When Grading On A Curve Kills Us

image

Remember in school when everyone did so poorly on a test that you begged for the grades to be assigned on a curve… relative to everyone’s performance as opposed to an absolute? It was a way to bail out everyone who crashed. And there was always at least one or two who would get a near perfect grade and ruin it for the rest of us.

This thought came to mind as I read the following article concerning parent’s perception of the health of their children.

http://time.com/3162243/parents-think-their-overweight-kids-are-healthy-study-finds/

Compared to the other kids, my little Johnny fits right in. The only problem, of course, is that many of the other kids are already on the road to present and future health problems of their own.

What kind of comparison is that?

Bluntly put, it’s a voluntary self-deception with a guaranteed unhappy ending.  And here’s why it’s happening. It’s a difficult thing to take charge and build the character and will of a child. But this is what it it takes to give your child the necessary tools to make good choices; especially when everyone else is doing something different. That’s your responsibility as a parent. And we, as grandparents, can definitely be a force for good health habits. You need to know what is healthy for your children and accept nothing less.

Young choices regarding nutrition and health are important foundational building blocks. Do your best to help them strive for achievable, healthy standards.

To Our Children’s Wellness,

Steven

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

See what I’ve created just for you…hit the Pinterest Bar below to to see today’s breaking Senior Health News Updates …Your only source for senior health news in one place! In between blogs, this is where you’ll find me: bringing it to you! Try it with your morning coffee.

“It’s About You… It’s About Time!”

If You Took Care of Your Car the Way You Take Care of Your Body, You’d Soon Be Taking the Bus.

It’s a good thing our bodies are so adaptable in the face of neglect. Our bodies require basic things like nutritious food, sleep, exercise, and a sufficient amount of water along the way, and things can go well for years at a time. Even neglecting the basic rules of nutrition, and chronically stealing hours from our sleep budget; life still unfolds in acceptable fashion for most.

Try running the car without the oil it needs, or neglect the leak in the radiator hose, and see how soon your life changes.

It’s easy to shortchange ourselves given that we can; but at what long term cost?

For many, the payment due is swift and deadly, when the heart spasms from lack of blood supply. Others may be destined, by their consistently poor health choices, to battle chronic debilitating conditions that could have been avoided.

Think enough of yourself to choose health.

Why not take a little extra time to learn about proper foods to eat, see how your body responds to regular exercise, and give healthy living a chance?

To Your Healthy Decisions,

Steven

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

See what I’ve created just for you…hit the Pinterest Bar below to to see today’s breaking Senior Health News Updates …Your only source for senior health news in one place! In between blogs, this is where you’ll find me: bringing it to you! Try it with your morning coffee.

“It’s About You… It’s About Time!”

http://www.pinterest.com/stevensiemons/the-senior-health-news-board/

Exercising Is Like Saving For Retirement

image

We all hope to have what we need when we get older. The primary focus for most is money. It is, of course, the power to get the necessities and luxuries. And while having lots of money certainly gives you more choices regarding cures and treatments, in the end, it’s not a substitute for good health.

But in a way, it’s good to have a similar mindset regarding both: setting aside reserves for the future benefits fiscally and physically.

But how does exercising now effect my future health?

I’m glad you asked!

Like saving money, having reserves on hand makes sense. In the case of your body, aging changes organ capabilities resulting in diminishing capacities. For instance, as your bones lose mass, their capacity of bearing weight and withstanding trauma is compromised. As you grow older, the amount of oxygen that the alveoli can transfer from the blood diminishes as the proportion of dead space in the lungs increases. This is taking place at the molecular level and is inevitable. In addition, the act of breathing itself is a function of the muscles and bones of the breathing apparatus moving in concert to accomplish the flow of air into and out of the lungs. As these muscles and bones lose strength and flexibility, the amount of air that is processed declines.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695176/

You can think of other bodily functions that suffer from diminishing capacities as aging progresses, but let’s focus on these two as we develop our simile.

Fact: You can increase the density of your bones by stressing them. A German surgeon, Julius Wolff, gave us this insight in the 19th century. The opposite, he noted, is also true; that lack of stress causes atrophy.

See the connection to saving for the future?

Knowing that aging brings bone loss naturally, if you enter your Senior years with stronger bones to begin with, the effects of diminishing capacity will be less catastrophic. There is no better activity for building bone mass than resistance exercising. In addition, you can certainly slow the effects of aging by continuing your healthy habits.

In the same way, your ability to effectively process oxygen – – your aerobic capacity, can be increased through consistent aerobic exercise. Here again, aging takes a toll which can be mitigated by increasing your capacities before and during Seniorhood.

There are numerous other benefits to exercising that make it absolutely your smartest investment, both short and long term!

Whatever your conclusion from the above, it’s never too late to start, but of course, sooner is always better than later!

Go Do It Now,

Steven

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

See what I’ve created just for you…hit the Pinterest Bar below to to see today’s breaking Senior Health News Updates …Your only source for senior health news in one place! In between blogs, this is where you’ll find me: bringing it to you! Try it with your morning coffee.

“It’s About You… It’s About Time!”