Benefits_of_Exercise_for_Women_over_40

Benefits of Exercise for Women Over 40 Benefits of Exercise for Women Over 40 Exercise, the dreaded word to most women over 40 conjures up images of sweaty bodies, embarrassing moves on machines one knows nothing about, and wearing constricting clothing that shows every roll on one’s imperfect body. Exercise takes a backseat to other activities that appear more enjoyable. Example: surfing the net, watching TV, or simply lounging around. When will the excuses cease' Exercise is the key to longevity. Exercise helps with weight management, improves one’s mood, manages chronic diseases, and improves one’s cardiovascular system. So ladies, let’s get our bodies moving! The benefit of exercise truly outweighs not exercising, yet there are so many women out there that are unable to get themselves motivated to get moving, myself included. Weight control is one of the best reasons one needs to incorporate exercise into one’s daily routine. The U.S. Department of Health and Human Services reports that 31% of U.S. adults over age 20 are classified as obese (Schedule Time for Your Health.) (2008, June 23). “Although your health depends on more than just your weight, carrying too much extra weight puts you at risk for developing conditions such as heart disease, stroke, type 2 diabetes, and back and joint problems. Excess weight also makes it harder to manage these conditions”. (Schedule Time for Your Health.) (2008, June 23) Burn calories to lose extra pounds' Absolutely. Barker (2009) stated, “This is not a myth, although exercise does not boost metabolism in the long or short-term, when it comes to achieving your weight loss goals, any calorie one burns is a good one; whether it be in the form of fat, carbohydrate or protein. As long as you burn more calories than you consume, the weight will come off.” (para. 9) Weight control in my opinion, is a woman’s biggest challenge. Women who exercise can burn calories and shed extra pounds. When women incorporate strength training into one’s exercise regime, not only will the muscles benefit, but one’s appetite will be more manageable. “To lose weight it is common knowledge that a person has to burn off more calories than are consumed. But did you know that one pound of fat burns about five calories per day while one pound of muscle burns 35 to 50 calories per' Further, strength training continues to consume calories for up to 24 hours while a cardio workout alone only elevates the metabolism for three to four hours post workout.” (Shields, 2009) Support groups are an amazing way to get the love, and encouragement of other women in the same weight loss cycle. Support groups offer a positive and loving group of women and men who have been down the same path that one is experiencing, and hopefully through group meetings, one-on-one counseling, or even online, someone out there that can keep one be encouraged on one’s journey to achieve the healthy body that one desires. Examples of groups are: Weight Watchers, Jenny Craig, and Nutra-System, just to name a few. Online support groups can be found all over the internet. Google “online support groups” for weight loss and select the one that will work best. Ever had those days, when getting out of bed was a chore' Staying in bed with the covers over one’s head seems like the best choice. Well, when a woman is struggling with getting her body moving, this is what she may feel like doing. Personally, I struggle with this. I tend to avoid exercise like the plague. I know from personal experience that when I exercise, I feel better, I look better, and above all I’m happier. In his book The Mars and Venus Diet and Exercise Solution (London: Macmillian, 2003) John Gray notes that “90 per cent of people who seek counseling are female. Many of these women have low serotonin, a major mood-related neurotransmitter in the brain. One of the reasons depressed women are encouraged to exercise is that it increases usable levels of serotonin in the brain”. (Burke, B. (2009) In the Daily Herald (2009), the most important aspect of lifestyle is exercise. Exercise is probably more important than the food we eat, the air we breathe, and the water we drink. Exercise brings the body into balance, detoxifies, improves the immune system, strengthens the heart, lowers blood pressure, and help mental functioning. Cancer, one does not ever want to hear that diagnosis. The word “cancer” conjures up so many images. Personally, I have witnessed someone very special to me survive breast cancer. She did this by changing her diet, and walking. “A growing body of evidence suggests exercise could benefit cancer patients. In 2005, Harvard researchers found that simply walking on a regular basis helped breast cancer patients. The study focused on about 3,000 women diagnosed with breast cancer who are part of the Nurses’ Health Study. Those who regularly walked three to five hours a week (or got comparable exercise) were 50% less likely to have a recurrence of their cancer than women who exercised less than an hour per week.” (Harvard Health Publications Group, 2006, para. 2) Heart disease, types 2 diabetes, cancer, degenerative joint disease (osteoarthritis) are all side effects of not exercising and proper diet. These conditions are preventable with the proper care of the body and incorporating some sort of exercise regime into one’s daily regime. “Walking is the most common form of exercise among adults. Walking typically burns on the order of 80-120 calories per mile. Walking can be advantageous for middle-aged and older adults because it is easier on joints than running or jogging. The main investment in a walking program is simply a good pair of walking shoes”. (Di Paolo, 2007) Exercise will improve one’s cardiovascular system. Research presented at the European Society of Cardiology meeting showed that “exercise sparks the creation of new heart vessels. In fact, it may even help your heart to repair itself. Having a bad heart, doesn’t mean you can skip exercise”. (The Associated Press, 2007) “Regular exercise can prevent or manage high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing triglycerides. This one-two punch keeps one’s blood flowing smoothly by lowering the buildup of plaques in one’s arteries”. (The MayoClinic, 2009) “Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system – the circulation of blood through one’s heart and blood vessels – work more efficiently. Big deal' You bet! When your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy.” (The MayoClinic, 2009) The best part of incorporating exercise into one’s daily regime is an improved sex life! “Regular exercise can leave one feeling energized and looking better, which may have a positive effect on one’s sex life”. (The MayoClinic, 2009) Exercise is fun! Exercise does not have to be dreaded, exercise is to be celebrated. Whether outside playing Frisbee, taking a dance class, or riding one’s bike. Finding an activity one enjoys is so important, and as NIKE says, “JUST DO IT”. “Start reaping the benefits of a regular exercise regime today”. (TheMayoClinic, 2009) Exercise, why is it so hard to just get started' We know the benefits: weight control, improved mood, better able to manage chronic disease and improve one’s cardiovascular system. “The return on the investment' Priceless. For an investment of as little as 30 minutes a day. Here’s what you can gain: more energy, greater resistance to stress, anxiety and fatigue; increased stamina and strength; improved heart and lung efficiency; reduced risk of heart disease, diabetes, and bone loss; a better night’s sleep; and loss of those stubborn extra pounds. Simply put, you’ll look better, feel better, and increase your chances for a longer, healthier life”! (The Associated Press, 2007) So what is stopping us' “Make the time for exercise, and make it fun. Set realistic goals-don’t try not to do too much too soon. Make exercise a part of your life. Start today!” (The Associated Press, 2007) Most importantly make exercise FUN! References Jill Barker. (2009, June 15). Facts on fat-burning; Exercise doesn't boost metabolism in long- or short-term. The Province, B.9. Retrieved August 6, 2009, from Canadian Newsstand Core. (Document ID: 1750059841). Brenda Ann Burke. (2009, Jan 13). Why being a Woman Matters to Your Fitness Programme. Retrieved August, 11, 2009, from http://www.women’shealth.suite101.com/article.efm/exercise_women_and_society Daily Herald: Harnessing the amazing power of exercise (2009), from ProQuest Newsstand. Dr. David Di Paolo, (2007, December 4). Fitness Over Forty. Retrieved August 11, 2009, from http://www.uthct.edu/fitnessoverforty/episodes/exerciseforwomenover40/ Exercise May Generate New Blood Vessels, (2007, September 5) By THE ASSOCIATED PRESS http://www.fitwomenover40.com/exercise_fitness/exercise_stem_cells.html Giving cancer its walking papers. (2006). Staying Healthy from the Faculty of Harvard Medical School, (p.NA). Harvard Health Publications Group. Retrieved September 02, 2009 from Academic OneFile via Gale:A169327786 http://find.galegroup.com.ezproxy.apollolibrary.com/ips/start.do'prodId=IPS>. Schedule Time for Your Health. (2008, June 23). Orange County Business Journal, Retrieved August 12, 2009, from Regional Business News database. Barbara Sheilds. (2009, April 22). Make muscle your best friend. Trail Times, 16. Retrieved August 7, 2009, from Canadian Newsstand Core. (Document ID: 1687060201).