Physical Activity is POWERFUL Medicine
By Erik Nieuwenhuis MS, PT

The best medicines are those that prevent disease and improve quality of life. You may not think of physical activity as medicine, but in fact, when taken daily, it is powerful medicine. May is physical fitness month so I wanted to educate you on the power of moving your body to prevent our nations top three chronic diseases; heart disease, diabetes and cancer, and also improve your everyday life.

Want to prevent a heart attack? In a Harvard study of 80,000 nurses, those that walked at least 30 minutes daily, 5 or more days each week reduced their risks of having a heart attack by 50%. Walking strengthens the heart and mind. Regular physical activity helps to prevent cognitive decline and dementia as we age. One study documented that older persons who walked regularly, gardened, went jogging, etc. were 50% less likely to develop dementia 5 years later compared to sedentary (inactive) persons.

Want to prevent diabetes? In one of the most serious and fastest growing diseases today researchers have found by following 2,478 young adults (younger than 30) in a 15 year study that those who were sedentary at the start of the study but became physically active were 60% less likely to develop diabetes. Physical activity helps prevent insulin resistance, the underlying cause of diabetes and metabolic syndrome. One study showed that for every 2 hours a person watched TV daily (a dangerous sedentary pursuit), their risk of diabetes increased by 14%. Imagine the impact on the health of our nation and health care/ insurance costs if every sedentary (inactive) person became physically active (The current research shows that approximately 60% of the population would fall into living a sedentary/ inactive lifestyle)!! The Center for Disease Control and Prevention estimate that about 27% of all healthcare costs are linked to living a sedentary lifestyle and excess body weight.

Interested in preventing cancer? One study showed a 40% decrease in cancer mortality (death) in high fit persons compared to low fit persons. A recent report by the American Cancer Society states that regular exercise (physical activity) may be helpful in preventing breast, colon, prostrate and endometrial cancer, some of the most common cancers today by 20 to 40%.

Other Benefits of being Physically Active or high fit persons vs Inactive/ sedentary or low fit persons are;
Ø Brisk walking cut the risk of hip fractures in women by 65%. Did you here this women and men? Hip fractures are one of the most devastating injuries to our bodies and the leading cause of losing independence and admission to Nursing homes or dependent living.
Ø Data from the Aerobic research center showed that active men had 68% fewer strokes and active women in the Nurses’ health study dropped their risks of stroke by 50%.
Ø Physically active men were 57% less likely to develop high blood pressure.
Ø Fit persons have less depression and are happier.
Ø Fit individuals were 34% less likely to catch a cold or the flu bug.
Ø Fit persons were only half as likely to die from any cause during one large 10 year study in the Journal of the American Medical Association in July 17, of 1996.
Ø People who get regular physical activity or exercise 5 or more days each week are also less likely to be overweight, have more energy, are more optimistic, sleep better, and have less arthritis and joint pain!! Wow---now are these wonderful reasons to make being physically active daily a habit for you, your family, community, and workplaces.
Ø Our bones, just like muscles require regular physical activity and/ or weight lifting (resistance training) to maintain their mineral content and strength, and prevent risks of fractures or osteoporosis. Every year we get older, greater than 25-30, our bones grow a little weaker. This process is much faster in active and sedentary persons. Weak bones are responsible for 1.5 million fractures a year.
Ø Being physically active will also keep your muscles strong and limber allowing you to enjoy your Daily Work/ Rest and Play!!

Here are some Principles that can help you maintain an Active Lifestyle:
Ø Choose activities that you enjoy, especially those outside with spring in full bloom and Summer to come!
Ø Ask someone to go with you. An exercise partner helps you to be accountable and more regular with your program, not to mention more FUN!!
Ø Be physically active in the morning or late in the day and drink plenty of fluids (fresh filtered water).
Ø Add variety to your routine; Check out Pump and Praise at Sunnybrook Community Church on Monday and Thursdays at 5:30am and Saturdays at 8:00am.
Ø Get good walking shoes and wear comfortable clothing
Ø Set goals and keep a journal or record of what your doing and how your feeling.
Ø Take a favorite inspirational quote such as memorizing or meditate on Isaiah 40:30-31.
Ø Look for ways to be more active in your daily life at work, home and on vacation.
Ø Join a gym or fitness class in Siouxland.
Ø Do some stretching and strengthening exercises 2-3x/ week as well as getting regular aerobic exercise. YOU get all 3 at Pump and Praise!!
Ø As you begin to be more active your strength, health and mental outlook will improve, and your spirit will soar!!


"The doctor of the future will give no medicine but will interest his patients in the care of the human frame (your body), in diet, and in the cause and prevention of disease." ---Thomas A Edison

Sources:
1) Physical Activity is Powerful Medicine by Wellsource 2007. Check out their website at www.wellsource.com
2) The Hazards of Inactivity from WellSource Making Healthy Choices Newsletter 2006.