"Thriving by Exercising"
Part 4 of a series on thriving
I am hesitant to expound on the benefits of exercise since I’ve only recently transitioned from a stationary recliner to a stationary bicycle! Pertaining to exercise, I am merely sharing as a student, not the teacher. I knew working out was good for a person, but I did not apply that knowledge in any way, whatsoever. However, now that I have learned a little by personal experience and more by research, I’m enthused to share all the remarkable specifics.
My “schooling” in exercise began after chemotherapy when I met my surgeon. Dr. Chanu Dasari gave me a vocabulary lesson—the word prehabilitation. Basically, it means doing exercise to help prepare for surgery. (And here I was planning to rest up for the big procedure!) Dr. Dasari explains: “Surgery places immense stress on the body in a short period of time. Successful recovery is dependent on maintaining a robust exercise regimen in the days and weeks leading up to surgery.” *
As a cancer patient, I was especially interested to learn that exercise can improve recovery time from a major illness. Again, my surgeon was my teacher. Dr. Dasari explained that physical activity promotes growth hormones and an anabolic (protein-building) metabolism, enabling wounds to heal faster. So, after my mastectomy, I began to really get on board with exercise. I was still weak from chemo (not surgery), but I started walking around the block three days post-surgery. I also followed my doctor’s orders to start exercising my affected arm the day after surgery. I was diligent—exercising several times an hour. I was rewarded with the ability to have full range of motion with my arm and avoided many post-operative problems.
Doctors in many fields now recognize the importance of physical activity. A family physician, Dr. Robert Sallis, at Kaiser Permanente Fontana Medical Center prescribes exercise in order to reduce prescribing medication! He says if patients would exercise even a little on a regular basis, he would “see dramatic improvements in their chronic disease, not to mention all of these other things like depression, anxiety, mood, and energy levels.” *
I learned that walking strengthens your bones, improves heart health, and helps prevent Alzheimer’s. I knew all along that walking is beneficial, but I did not understand the reasons why. I began walking five days a week and felt better not only physically but emotionally and mentally. It struck me as ironic that while I was only trying to heal my body, I was benefiting in so many other ways, from my bones to my brain! Walking is a weight-bearing exercise, since your heel strikes the ground as you walk. So, in addition to supporting cardiovascular health, walking is strengthening your bones. Not only that, a recent study found walking releases a hormone, osteocalcin, which helps prevent Alzheimer’s!
Any physical activity will benefit the brain! This is due to improved blood flow during exercise, which feeds the growth of new blood vessels and even new brain cells. A protein called BDNF (brain-derived neurotrophic factor) triggers the growth of new neurons and helps to repair and protect brain cells from degeneration. I enjoy walking because I like to be outside in nature, but now I can appreciate the additional benefits for brain health.
Another plus for exercising is that it may slow down aging at the cellular level. Studies show it could lengthen lifespan by as much as five years. The studies done so far were only on small groups. However, if the “fountain” available to me by lacing up my walking shoes just might be the fountain of youth, I’m partaking of it!
Additionally, I discovered that physical activity also gives your skin a beauty treatment! Exercise improves skin health due to the increased blood flow to the skin which delivers oxygen and nutrients. I guess there’s less need to go to the spa—unless you are walking to it!
In addition to all the health benefits of exercise, it simply feels good! I know the positive feeling I get is from endorphins my body releases in response to physical activity. Others sometimes describe the feeling as euphoric. I’ve added swimming laps twice a week to my program and always enjoy a positive and energized outlook after a workout!
It’s not news that exercise can improve overall fitness, strength, and stamina. Also, regular work outs can lower blood pressure, help with weight loss, and reduce stress, all while boosting the immune system. Being physically active is a panacea for health problems. In many cases, it is a better treatment than a pharmaceutical drug. I like the way Dr. Claude Bouchard of Pennington Biomedical Research Center phrases this truth: “There is no pill that comes close to what exercise can do.” In fact, scientists are learning that exercise actually is medicine! *
Reflection:
1. Some people are unable to do a strenuous exercise program, but what little steps could you take to start moving your body?
2. A new exercise plan takes commitment, so could you ask a friend to be an exercise-buddy to keep you accountable?
* time.com/4474874/exercise-fitness-workouts/
* time.com