Health: The Truth About Exercise

Health: The Truth About Exercise

I watched a documentary on BBC 1 last night entitled "The Truth About Exercise".  The programme uses the latest research to dispel some myths about exercise and to report the latest research on studies helping us to live healthier and longer lives.

This is what I took away from the programme (most of these figure in my personal philosophy in relation to movement):

1. short bursts of High Intensity Interval Training (HIIT) using protocols such as Tabata can be more advantagous than hours spent with moderate level steady state work such as jogging;
2. Non-Exercise Activity Thermogenesis (NEAT) i.e. as I call it "Pottering" around - i.e. low intensity movement that is not sitting - like standing, walking and just generic day-to-day everyday movement is more benefical than we realise;
3. that we all respond to exercise in different ways - "one size does not fit all";
4. that diet (as well as exercise) contributes to a healthy body composition;
5. improving V02 max and insulin sensitivity (through exercise) is a key way to improve long term health and longevity;
6. mind over matter - the mind tires before the muscle even though we often assume it is the opposite;
7. (and with a little tongue-in-cheek) the irony that most people (in this case scientists) advising us on what we should be doing - often don't seem to practice what they preach or don't appear to be reaping the benefits themselves.  I call this the "hairdresser syndrome" they can create great hairstyles for clients but that doesn't mean they will make the best decisions for their own hair.

If you reside in the UK you can use the BBC's iPlayer to watch this documentary for a limited time (expires 30 March 2012)  --> Horizon: The Truth About Exercise

There is a small clip below from the documentary on High Intensity Training for those who reside outside the UK via YouTube.

Workout: Walkout

Today's workout is actually a walkout.  Often over-looked for not being 'intense' enough.  But our bodies were designed for walking - it is an essential locomotive motor pattern not optional or required in times of danger.   Aim for 3-6 miles (5-10 km) a few times per week.

Here are some other benefits off the top of my head.

• It is low impact, therefore less stress on the joints (than say jogging);
• As it is a weight-bearing activity it improves bone density;
• It improves mood, and mental well-being by allowing you to take time away from day-to-day stresses;
• It improves circulation and has been shown to reduce the risk of cardiovascular diseases such as coronary heart disease and stroke by reducing blood fats;
• It means you are likely to sit-down on fewer occasions;
• It is a great recovery from an intense period of activity;
• You can save money (no car or public transport required);
• Easier to get your daily dose of Vitamin D with sun exposure.

Health: 1 Mile a Day Keeps Dementia Away

Health: Go for a walk

Research has shown that walking:

• Reduces the risk of lifestyle diseases such as coronary heart disease, stroke and Type II diabetes;
• Reduces risk of hypertension (high blood pressure);
• Reduces high cholesterol;
• Helps to prevent osteoporosis, by increasing bone density;
• Enhances mental well being (less prone to depression and anxiety);
• Helps osteoarthritis (joints have a wider range of motion);
• reduces mortality rates for both younger and older adults;

Recently neurologists at the University of Pittsburgh, USA have discovered that people who walk regularly on a weekly basis are less likely to suffer from senile dementia.  The study was conducted over a 13 year period and it was found that those who walked on a regular basis were half as likely to develop memory problems.

How far should you walk?  The ideal cumulative weekly distance was found to be between 6 and 9 miles a week, with no significant improvement walking any further.  At about 1 mile a day, these distances are relatively easy to cover within a week.

Dr Kirk Erickson, the professor who led the study said:  

“If regular exercise in mid-life could improve brain health and improve thinking and memory in later life, it is one more reason to make regular exercise in people of all ages a public health imperative.” 

Sources: British Heart Foundation 2000, US Dept of Health 1996, UK Dept of Health 2000, Journal of Neurology 2010

Go for a Walk - here's a few suggestions:

• Leave the car at home for short journeys;
• get off a few bus stops early and walk the rest of the way;
• if you have one, take the dog for a walk more often;
• take your time, relax and enjoy your surroundings.  

Treat walking as a natural part of the day rather than an 'exercise' regime.  This will make it easier to integrate into your everyday life, reduce stress and to help put things into perspective.