January 25, 2009 Wellness Letter points out benefits of exercise I read in the Daily Record that they are planning an edition on fitness in the near future; and since running is a form of getting fit, there are a few things to be said for exercise in general. I happened to be reading through an issue of The University of California Berkeley Wellness Letter (February 2008) a few days ago and found some motivational quotes in several of the articles. The first was written 25 years ago by Dr. Walter Bortz II when he wrote, “There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of exercise.” In another section of the newsletter there was a list of benefits of exercise. “Exercise lowers blood pressure, improves blood cholesterol levels, improves mood, and can even help alleviate depression. It reduces the risk of cardiovascular disease, diabetes, and possibly some cancers. Regular physical activity helps develop and maintain healthy bones, muscles, and joints. It reduces the risk of falls among older people and helps relieve arthritis pain. If that weren’t enough, it helps control your weight - and obesity itself raises the risk of chronic diseases. In sum, exercise can keep you younger than your years.” That is quite a list of benefits without taking any pills or medication, other than putting on a pair of running shoes, a little motivation, and starting to move. “How much do you have to move?” is a question a few might ask. The truth is, nobody knows what the minimum or ideal amounts of exercise are. Exercise is so beneficial that any amount is better than none - and more is better (not true of most things we do). And it is never too late to start. The articles did mention some guidelines that were helpful. A recommendation of 30 minutes five days a week, or vigorous exercise for 20 minutes three days a week was one. You can mix the moderate and vigorous activities during the week. Walk for 30 minutes three times a week and jog two days a week for 20 minutes. They also mentioned that if you break that 30-minute bout into three 10-minute bouts of exercise, the benefits are almost the same. If you want to use exercises to lose weight, the recommendation is to exercise for 60 to 90 minutes of daily activity. One mention on the weight-loss part of exercise is that there has to be a certain amount of control on the amount of calories taken in also. Walking around the block in 30 minutes does not equal eating a large piece of pecan pie as a reward. The articles once again mention that if you cannot meet the guidelines, any amount of exercise, of any intensity, is better than none. Some studies show that even doing one or two hours a week can improve fitness somewhat. The recommendation of exercising with friends or family was mentioned as a good motivation; and finding a variety of activities will keep exercise fresh and not repetitious. Finding activities that you enjoy was also important. Even President Obama likes to play basketball for exercise. One quote that related to improving the mood was, “Exercise may stress the body, but it de-stresses the mind.” I know a good run can really make the troubles of the day disappear; or you may at least arrive at a solution to some of them during the run. Whether you go for a walk, a run, a bike ride, play a game of basketball, go swimming, mow the yard, go inline skating, lift weights, or walk around a shopping center before you go in to buy something, they will all be of benefit to you. With all of the benefits listed earlier, and the fact that it benefits all ages from young to old, it seems like a very inexpensive way to stay young and fit. So buy a pair of good running shoes; or if you own them already, put them on and start moving for all the benefits of health and a younger feeling about life. Dr. Maurice Johnson - better known around San Marcos as “Moe” - is a professor in the Department of Health, P.E., Recreation and Dance at Texas State University - San Marcos. Moe has been a fixture in the San Marcos running community - both as a runner and race organizer - since way back when Moby Dick was a minnow. His column on running and fitness appears each Sunday in the Sports section of the San Marcos Daily Record. • Recent “Running With Moe” Columns • Home • About the Club • Current News • Club Runs • Places To Run • TX Running Clubs • Running Links • Useful Stuff Upcoming Races • Race Results • Country Roads 10K & Kids Run • ARA-Moe’s Better Half Marathon • “Running With Moe” Contact Us!