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It Is Never Too Late to Begin an Exercise Plan

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In 1966 researchers at an American medical school recruited six male college students for a study which required them to spend their summer in bed. The study was done to determine the effects of inactivity on the human body, specifically the cardiovascular system. The experiment was designed to mimic the effects of long term manned space flight. After only 3 weeks in bed, the subjects experienced deterioration in cardiovascular fitness that was equivalent to 20 years of aging. 30 years later, five of the six subjects were retested. Only 2 had continued to exercise on a regular basis. All 5 had gained weight and body fat over that 30 year span. Even so the declines from 30 years of actual aging were less than those they had suffered during the original 3 weeks of bed rest as young students. Immediately after the follow up testing, the men were all put on an aerobic training program that included regular walking, jogging and cycling. In just 6 months the declines they had experienced over the previous 30 years were completely reversed.
It is never too late to begin an exercise plan and realize the health benefits it brings. Cardiovascular benefits will happen with regular aerobic activity and muscle strength will improve with weight training, no matter the starting age. A strength training study done on 14 older adult participants showed an increase in muscle mass after only 9 weeks and an increase in strength after 10 weeks. This was done with previously inactive individuals. They performed 4 sets of 10 repetitions of the leg press machine twice weekly.
I can tell you get up and get moving for the health of it. Your doctor can tell you to start an exercise program to combat diabetes or heart disease. We can even tell you specifically to walk for 20 minutes once a week. Unfortunately the statistics of studies say that only 29 per cent of you will actually follow the advice. If we give you detailed information as to how exercise improves your health, especially heart health, about 10 per cent more of you will comply. But if we ask you to participate in an aerobic activity at a specific time at a specific place and a designated time, studies show, that 91 per cent of you will comply. So if you want to begin an exercise plan to improve your health it seems that attending a fitness class several times a week or hiring a personal trainer to meet you at a specific time weekly will give you best results. It takes some great self motivation to do it on your own. But it can be done. Schedule exercise for yourself as you would staff meetings or medical appointments. Make it part of a routine you follow like showering or brushing your teeth. Once you make it a habit you can only gain, health benefits that is and your only loss might be excess pounds.
Mom's-in-Motion-April-2016-blog

Moms in Motion Stroller Class Spring Session!

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Wednesdays 9:15 am at Fitness Corner

Starts May 4 – 8 weeks • Members: $35 •  Non Members: $70 (+ HST)

This 1 hour fitness class gets mom moving outside. There is light jogging/walk-running, lots of muscle strengthening and core strengthening. Must be at least 6 weeks post par-tum. Moms need to bring their own strollers, water bottle, old towel/blanket, and appropriate outdoor clothing. Taught by Tiffany Krause

Sign up online!

Avoid disappointment! Pre-registration required!

treadmill

Regular Physical Activity May Help Parkinson’s Disease

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Currently there is no cure for Parkinson’s disease. It is a chronic  neurological condition that affects 100,000 Canadians, mostly in, but not limited to, those over age 60. There is reason to believe however that the symptoms of this disease can be slowed or changed through regular physical activity. It is known that on a day to day basis, people with PD who exercise regularly are able to move more normally than those who don’t.

It is known that in PD the brain cells that produce dopamine, a chemical that carries signals between cells in the brain and helps control body movement are damaged and lost. There is a lag time between when the loss of these cells begins and when the motor symptoms of the disease start to show. During this lag time the brain is actually changing to compensate for the loss of dopamine neurons.This ability of the brain to change is known as neuroplasticity and scientists believe that exercise may contribute to neuroplasticity, helping the brain to maintain old connections, form new ones and restore lost ones.

One study divided 67 people with PD into 3 groups. One group exercised briskly on a treadmill for 30 minutes at 70-80 % of their maximum heart rates. The 2nd group also walked on a treadmill but at 40-50 % of max HR for 50 minutes. The 3rd group did leg strength training with weights as well as stretching exercises. All groups worked out 3 times a week for 3 months. At the end of the study, all groups had improved but in different ways. Not surprising, the walking groups improved their cardiovascular fitness and the weight training group improved leg strength. What was surprising was that the group who exercised at the higher intensity on the treadmill did not improve in their walking speed as much as the other two groups. In all groups walking gait was improved, meaning less shuffling or freezing. The conclusion made was that both moderate cardiovascular and strength training on a regular basis are important for those with PD, just as they are for the general population.

Other activities that have been shown to help those with PD improve their mobility are dancing, Nordic walking, boxing and yoga or Tai Chi. I think the message is that whatever the activity, if it is done on a regular basis as soon as possible after being diagnosed it will be of a benefit. Studies have also shown the sooner a PD patient gets involved in a “fall prevention” program the better. Risk of falling can be lessened a great deal through balance training exercises. Balance improves as does confidence which translates to a lessened fear of falling and fewer falls. Being told you have PD does not mean you should sit down and take it but rather get up and fight back.

weight machine

The Way to Save Your Joints is to Use Them

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I have recently been told, by more than one person, that they do not want to exercise for fear of wearing out their joints. It’s not that they want to just moderate their activity they simply don’t want to do it at all. They want to “save their joints”. Well to me that is crazy talk. What are they saving them for if not to use them for activity. There is much more to be gained by exercising than there is to lose. Certainly, due to the natural aging process, things in the body do change and perhaps we can’t do what we once did with the same amount of intensity but giving it up all together, in my opinion, should not be an option. Listen to your body. If it hurts, don’t do it. Pace yourself. You are your own exercise control board. Engage the core muscles. Relax your shoulders. Maintain good technique throughout the workout. These are phrases used over and over by personal trainers and fitness instructors. We don’t just talk to avoid “dead air” during a class, ok some of us do, but we really do want you to listen to the cues and take action. We want this so you can continue to benefit your health and well being by continuing to exercise safely on a regular basis.

One person, not that much older than me, said she wasn’t walking any more because she wanted to save her knees. I feel she is much too young to sit down and do nothing active, no health benefits to that.  I have other folks, in their 80’s and 90’s who tell me they go to the gym regularly because it does more for them than any anti-depressant pill ever could. Many people I know would not be doing what they are capable of in the gym or at home if they didn’t exercise on a regular basis. Think arthritis for example. Everyone will develop arthritis eventually. Some feel the symptoms sooner than others, Some not at all. Injury and surgery in a joint will bring arthritis on earlier. Some high impact activities may do as well. If your usual high impact activity is causing you joint pain then switch to something less jarring. Cycling is the new running don’t you know?   The joints need synovial fluid moving through them to keep cartilage healthy and the joints running smoothly. Moving the body gets this fluid flowing. Choose an activity like cycling, swimming or yoga that allows movement without impact.

Activity also strengthens the muscles around the joints. The stronger the muscle the less stress on the joints. This is especially true for the quads, hamstrings, and calf muscles in connection to the knees but also having strong core muscles will protect the spine. Engaging those core muscles while twisting or lifting will help prevent back pain. Keeping the upper body strong benefits the shoulders as well as the back. Strength training with weights or even just your own body weight can greatly enhance your joints. If you are unsure of what exercises and activities you should do to benefit your joints seek the advice of a physiotherapist, chiropractor or personal trainer to get you on the right track. Not only does exercise strengthen muscle, it helps you maintain a healthy weight. Less weight on the joints, especially knees, reduces a lot of stress on them and the resulting pain. Keeping flexibility around the joint as much as possible is also beneficial. A regular stretching program is a must.

Please don’t sit down and forgo exercise. Your body and your brain will go to mush. There are so many health benefits to be gained by exercising by anyone of any age that it must be part of your daily routine. The way to save your joints is to use them. Strengthen the muscles surrounding them. Keep them flexible. Exercise smartly. Keep fit and enjoy life!

Holly Vanderzwet, B.P.E.

Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343

Get Fit For Golf and Enjoy Your Season!

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fitness corner golf   As I write this the Olympics have started and Canada is at top of the list with the most medals!! I love the Olympics! So exciting and so inspiring! Hopefully watching those young, fit athletes has inspired you to leave the television for a bit to improve your own fitness. I’m betting that all the beautiful snow has not left yet as you read this so a chance to enjoy winter sports is still available. Grab that opportunity or, now is also the time to start getting fit for golf.
    Core strengthening is the best thing you can do for your golf game. The second best thing you can do is improving flexibility. A strong core powers the swing. A strong core can save your shoulders from injury. Flexibility in the spine and shoulders will improve your range of motion and therefore your swing. Programs such as pilates and yoga will be very beneficial for you as a golfer. Instructors should have a wide variety of core strengthening exercises. You won’t have to do the brain work. Don’t like classes or can’t fit them into your schedule?  Hire a personal trainer to give you a core strengthening program to workout in a weight room or at home. The few exercises following here, done regularly, will be very beneficial to your golf game come spring. Which might take awhile this year.  More

Introducing….Exogym!

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fitness corner contestOur outdoor gym now has a name!

EXOGYM

  • Congratulations to Andre Arvanitis who came up with the name! (“Exo” means “outside” in Greek)
  • Thanks to all who gave great suggestions – it was very hard to pick just one.
  • The Exogym is available for use by gym members – small group training will resume again in the spring.

Healthy Habits Can Prevent Type II Diabetes

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Healthy eating womanWorld Diabetes Day falls in November each year. This is one day dedicated to raising awareness of the disease considered to be a global epidemic. Diabetes affects more than 250 million people world wide. If this disease is mismanaged or left untreated it will eventually cause complications in all areas of the body. Blindness, heart and kidney disease and amputations due to circulation problems are all complications of diabetes. It is now also thought of as a contributor to Alzheimer’s disease. Not good.
    While type I or juvenile diabetes is non-preventable, type II (non-insulin dependent) which makes up 90% of all diabetes cases, is very preventable and even reversible through maintaining a healthy diet and regular exercise schedule. If your physician has ever told you that your blood sugar levels are elevated or that you are a “borderline diabetic” there is much you can do to lower those levels and therefore lessen the associated health risks. Simply by keeping meal portion sizes small to moderate, consuming healthy, quality calorie foods and participating in moderate level activity on a regular basis you can control type II diabetes.More

Have Fun at the Park Staying Fit

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sporty woman restingYou can do a great circuit routine to benefit your fitness level outdoors at the park. Begin by walking, biking or running to the park as a warm-up. Do some triceps dips on a park bench. (10 to 20 is a good number). Try “step-ups” on the bench next. Step one foot up on the bench, bring the other one up to meet it then step down. Try 10 – 20 reps with one leg leading then switch to the other leg. Do some “mountain climbers” next. These are done from a “high plank” position with hands on the bench, elbows straight and the body in a diagonal line from head to toe. Alternate bringing one bent knee in towards the body, keeping the hips down and the abs engaged. Again 10 to 20 reps on each leg is good. Repeat the circuit then go for a short run.More

Make a change now, it’s never too late

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Last year the Heart and Stroke Foundation used “Make Death Wait” as their campaign slogan. A powerful statement that made us pay attention. This year they used “Make Health Last” as their slogan and ran a powerful television ad that also made us take note. It’s the ad where one side of the screen shows an older adult tying up running shoes and heading out for a bike ride. The other side of the screen shows the same older gentleman putting on slippers and being pushed in a wheel chair down the hallway of a nursing home. The message is, will you live your later years enjoying being active with family members or will you lead a lower quality lifestyle due to ill health. The ad states that the average Canadian will spend the last ten years of their life in sickness. The narrator encourages you to view makehealthlast.ca to change your future. I checked, they have plenty of good information there. This heart and stroke web-site shows us 5 ways to make health last. You will also see the cost in years off your life by not following these 5 rules to better health. Inactivity will cost 4 quality years. Poor dietary habits, 3 quality years. Excessive, unmanaged stress, 2 quality years. Smoking 2.5 quality years and excessive drinking 2 quality years. Individually doesn’t seem to bad. Add them up, total cost is 13.5 years.

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It’s the “Commitment” That Makes the Difference

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    When it comes to fitness, there are many theories, thoughts and ideas as to what to do and how to do it to get the results you desire, especially when it comes to weight loss. Some ideas are myths, others are not. Some ideas are based on research but loosely. New fitness products and programs are often presented in the media as the best and quickest way possible to lose weight. Infomercial testimonials always include people who just couldn’t lose weight until they tried the most current fitness program. Before you call the “hotline to a better body” “right now” to receive the “bonus”, keep in mind that it is not necessarily what you do or how you do it that will decrease you weight and improve “your whole life” but the commitment you make to the activity that will actually make the difference. The new facility or program or piece of equipment won’t work for you if you don’t use it regularly.

It’s February!

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   It’s February! How are those New Year’s Resolutions doing? Are you eating healthier foods? Are you exercising regularly? Are you getting proper rest? Did you give up smoking? Of all the things you can do for yourself to become healthier, studies show that the single one best thing you can do is to be a non-smoker. Giving up cigarettes will improve your health in many ways and could lengthen your life for as many as 10 years. If you have tried and failed please don’t give up, try again. If you are unsure as to how to do it, or need support, go on-line. Health Canada and the Canadian Lung Association have web-sites with plenty of information to help you.
    If you are a non-smoker looking to improve your health through eating habits and exercise consider these few tips. Consume some protein at every meal or snack, especially when consuming carbs. This helps maintain energy. The body takes longer to metabolize protein. Your blood sugar levels and therefore your energy will be more even. Consuming carbohydrates causes a rise in blood sugar levels. The body releases insulin to stabilize the sugar levels. The more carbs in the diet, especially the sugary ones, the higher the insulin spike. This also means a bigger drop as the body works to maintain an even level. This is the reason for increased energy after a chocolate bar but then an energy drop not longer after. Avoid the afternoon chocolate bar as a “pick me up'” for this reason. Choose healthier carbs and some protein instead. Add protein to carbs at meal time to keep blood sugar levels even. Some protein sources are nuts, peanut butter, yogurt, cheese, eggs and meats.