“Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it.” (I Corinthians 9:24)
When you read about the health benefits of physical activity, it almost sounds like an ad for snake oil. “When used according to directions, this product can help you loose weight, age more slowly, reduce stress and tension and sleep better; it tones muscles, strengthens joints and bones, and prevents artery disease, high blood pressure and diabetes.” Sounds too good to be true. Do all exercise programs really deliver all of these benefits?
To maximize the health benefits of your exercise program, you need to include the right amounts of the right kinds of activities in your program, including:
1. Aerobic Activity
Aerobic exercise challenges energy production systems. Our bodies adapt to exercise demands by improving these systems. Benefits include improved fat metabolism and higher levels of HDL cholesterol (the “good” kind associated with reduced risk of artery disease). Greater insulin sensitivity (cells respond better to insulin) results in better blood sugar regulation, which also reduces artery disease risk. Regular aerobic exercise reduces the tendency of blood platelets to clump together, thus decreasing the likelihood of dangerous blood clots. The heart becomes a more efficient pump and beats more slowly at rest. Aerobic exercise requires energy expenditure; we burn calories that might otherwise be destined for storage as fat.
2. Resistance Training
When we apply force against a resistance, such as elastic bands or a stack of weights, our muscles, bones and joints adapt by becoming stronger. Denser bones are more resistant to osteoporosis, and stronger muscles and joints are less prone to injury. Maintaining adequate strength is especially important as we age. Many older adults become so weak they can no longer perform the essential tasks required for independent living, such as grocery shopping and meal preparation. While some loss of strength does appear to be an inevitable part of the aging process, much of the decrease in strength observed in many older people is due to a sedentary life-style. Some researchers have noted that with regular resistance training, such age-related loss of function could be postponed at least 10 to 20 years for most people.
3. Stretching
Adequate joint flexibility prevents injury and chronic musculoskeletal problems, such as low-back pain. Like strength, flexibility declines as we age. Regular stretching can slow this decline and reduce that stiffness that keeps us from enjoying activity.
This portion is designed to tell you the benefits of exercise. In part two we will talk about “How Much Exercise.” In the meantime think about the type of exercise you enjoy doing. Click here to go to part two.
Black Hills Health and Education center is a medical wellness retreat offering wellness programs and lifestyle change in a beautiful setting of the Black Hills in South Dakota. Lifestyle centers offering lifestyle programs such as are offered at BHHEC are known by several different names among which are: Lifestyle Center, Wellness Spa, Medical Wellness Resort, Medical Wellness Spa.
The Black Hills Health and Education center is unique in that it offers a Christian based lifestyle program that includes everything from Lodging and meals, physicals and comprehensive blood work to daily treatments, exercise sessions with a personal trainer in the gym, classes presented by physicians, exercise director,(Dick Nunez) and other staff, cooking classes, sightseeing tours (Mt. Rushmore, Crazy Horse, Custer State Park Wild Animal Game preserve) and aquatics classes at the lovely swim center in Rapid City. Also included are counseling and stress-relief classes.
CLICK HERE to Visit Black Hills Health and Education Center Website