Top 10 benefits of regular exercise


"Can you get me out of this wheelchair?"

Those were the first words Paul's client Chet said to him when they met, shortly after Chet's stroke. Look at him NOW!! I captured this sweet pic at the gym during a recent training session (Chet now trains with Paul twice a week).

His perseverance combined with Paul's personal training skills and expertise in post-rehab and senior fitness, helped strengthen his body beyond just getting out of the wheelchair. Chet now drives again, hikes, travels, and does everything in life he loves!

 

 

Here are 10 benefits of working out with a CPT, (Certified Personal Trainer),  like Taste of Travel's Fitness Director, Paul Holubets

  1. Arthritis: Exercise is one of the most crucial options for arthritis management. Regular activity helps lubricate the joints and can help reduce overall pain and stiffness that is often present among individuals with arthritis. Moreover, obesity is a risk factor for the disease, and increasing physical activity levels can help better manage the debilitating symptoms of arthritis. 
  2. Heart disease: Heart disease is one of the biggest causes of death in the United States. The Centers for Disease Control and Prevention state that about one in every four deaths (1) is attributed to heart disease. More people exercising later in life can help reduce the number of individuals with heart disease through the management of blood pressure and blood glucose, and decreasing LDL cholesterol.
  3. Metabolic Dysfunction (type II diabetes and obesity): Type II diabetes and obesity are two closely related diseases in which the body is in metabolic dysfunction. Exercise can help maintain proper body weight and help regulate blood glucose and insulin levels to make the body more efficient.
  4. Cancer: Exercise has been shown to help improve overall cancer risk among a variety of different forms of cancer. For example, studies over the past 20 years, consistently show increased physical activity is associated with lower breast cancer risk. The American Cancer society recommends at least 150 minutes of moderate exercise per week (2).  
  5. Hypertension: Exercise can help lower systolic blood pressure significantly through moderate-intensity physical activity. Try breaking up exercise into three bouts throughout the day lasting for at least 10 minutes each to receive blood pressure–lowering effects.
  6. Depression: Exercise can have a beneficial effect on personal mood. Studies suggest that group exercise classes  can help reduce symptoms of depression by 30 percent or more in exercising adults. The modest improvement in depressive symptoms can help maintain an overall greater vitality later in life and help prevent negative feelings or thoughts that are common with maturing in age.
  7. Dementia: Dementia is a disabling condition affecting many older adults. With a wide range of mental disorders categorized as dementia, there is a great need to understand how to prevent the condition. Exercise is one prevention strategy that can help slow the mental decline. A recent study   (3)showed a 37 percent reduced risk and a 66 percent reduction in risk of dementia when older adults performed moderate-intensity exercise, suggesting every adult ought to exercise to help lower the risk of mental decline and to help prevent mental disability later in life.
  8. Quality of life: Maintaining functional independence is something every adult desires. A regular exercise inclusive of strength and balance training can help accomplish this. Aim to be physically active for 30 minutes every day and to strength train at least two non-consecutive days per week.
  9. Insomnia: Certain medications and life events can prevent the body from proper sleep. Higher levels of physical activity can help exhaust the body enough to place it in a position for restful and lasting sleep. Avoid strenuous exercise two hours before bed to obtain these benefits, and aim to meet the daily activity recommendations.
  10. All-cause mortality: Exercise is known to reduce death from all causes. In fact, a 2010 study (4)showed a 30 to 80 percent reduction in all-cause mortality when individuals exercised at an moderately high intensity level, suggesting that exercise can help delay premature death from various causes. 
So, when is the Best time to start a regular exercise program?  NOW!! 
It's your time to live your healthiest life! 

Sources Cited:

  1. Center for Disease Control: https://www.cdc.gov/heartdisease/facts.htm
  2. American Cancer Society: https://www.cancer.org
  3. Br J Psychiatry. 2002 May;180:411-5. Effects of exercise on depressive symptoms in older adults with poorly responsive depressive disorder: randomised controlled trial.
  4. J Am Geriatr Soc. 2010 Oct;58(10):1850-4. doi: 10.1111/j.1532-5415.2010.03068.x.
    Prognostic effect of exercise capacity on mortality in older adults with diabetes mellitus.

Author: Paul Holubets, CPT, Certified Personal Trainer


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