Exercise and Diet
Exercise - Achieve Salubrity
By: Michael W. Loes, MD
Isn't it interesting that the word "exercise" sounds a little too much like the words "extra size?" Americans are largely obese. Estimates size up the number to as large as 40%. The problem behind this boost of belt lines is not a fast food diet, but a lack of physical activity. Might it be that we, as Americans, are consuming far more television watts than power exerted by reasonable activity in our personal lives?
My grandparents were Iowa farmers and my dad, alive and well today at 80 years old, grew up on a diet of bacon and eggs for breakfast. He remembers that he usually spooned generous helpings of gravy over the biscuits that were served with the high fat, high cholesterol entree. Then he went out and did his chores from sun-up to sundown. He is not overweight and never has been, even during his years as a very busy obstetrician in rural Minnesota waiting for those late-night deliveries.
Today, he still qualifies for the lowest level life insurance policy in his age category because he has no health problems and does not take any medications. Although he does not lift weights, use a treadmill, or even swim, he is a whirlwind of activity. He walks a lot, does bench carpentry, (uses a lathe for forming amazingly beautiful wooden bowls) and is always shopping with my equally healthy mom. (Shhh, she is actually a few months older.).
So what is it about exercise that you need to know? First, please understand that it is immensely important to be active. Movement maintains vitality. More movement builds up your healing reserve. Second, know something about daily aerobic exercise (aerobic from the Greek meaning "air"). Daily aerobic exercise refers to physical activity that is hard enough, long enough and uninterrupted. Long enough is twenty minutes with a warm-up and cool down. Hard enough means getting your heart up to an appropriate rate – approximately (220 – your age) x 70%. For example, if you are 40 years old, a heart rate goal is 126 beats per minute. Aerobic capacity is your ability to breathe under duress. Build it! Thirdly, believe the aphorism: "If you don't use it, you will lose it." While this may sound trivial, talk with anyone who used to play the piano, paint, shoot free throws, or walk in the park.
Don't give in to that "extra size." Aging does not mean that you are programmed for larger mass. Save your wardrobe. Wear out those denims. Take in the beltlines instead of expanding them.
For those of you with pain from arthritis, disc disease, or fibromyalgia, choose an exercise that is appropriate for you. Do your homework. See a health counselor or physical therapist. Gravitational sparing exercises are best when getting started. These include swimming, some of the stationary bikes, and perhaps some of the oriental movement disciplines (Tai Chi).
My grandparents were Iowa farmers and my dad, alive and well today at 80 years old, grew up on a diet of bacon and eggs for breakfast. He remembers that he usually spooned generous helpings of gravy over the biscuits that were served with the high fat, high cholesterol entree. Then he went out and did his chores from sun-up to sundown. He is not overweight and never has been, even during his years as a very busy obstetrician in rural Minnesota waiting for those late-night deliveries.
Today, he still qualifies for the lowest level life insurance policy in his age category because he has no health problems and does not take any medications. Although he does not lift weights, use a treadmill, or even swim, he is a whirlwind of activity. He walks a lot, does bench carpentry, (uses a lathe for forming amazingly beautiful wooden bowls) and is always shopping with my equally healthy mom. (Shhh, she is actually a few months older.).
So what is it about exercise that you need to know? First, please understand that it is immensely important to be active. Movement maintains vitality. More movement builds up your healing reserve. Second, know something about daily aerobic exercise (aerobic from the Greek meaning "air"). Daily aerobic exercise refers to physical activity that is hard enough, long enough and uninterrupted. Long enough is twenty minutes with a warm-up and cool down. Hard enough means getting your heart up to an appropriate rate – approximately (220 – your age) x 70%. For example, if you are 40 years old, a heart rate goal is 126 beats per minute. Aerobic capacity is your ability to breathe under duress. Build it! Thirdly, believe the aphorism: "If you don't use it, you will lose it." While this may sound trivial, talk with anyone who used to play the piano, paint, shoot free throws, or walk in the park.
Don't give in to that "extra size." Aging does not mean that you are programmed for larger mass. Save your wardrobe. Wear out those denims. Take in the beltlines instead of expanding them.
For those of you with pain from arthritis, disc disease, or fibromyalgia, choose an exercise that is appropriate for you. Do your homework. See a health counselor or physical therapist. Gravitational sparing exercises are best when getting started. These include swimming, some of the stationary bikes, and perhaps some of the oriental movement disciplines (Tai Chi).