Just The Facts

Just The Facts - Multiform Fitness - Hoffman Estates - Illinois - Health Club - Exercise - Wellness - Far Infrared - Kinesis - Schaumberg - Streamwood - Elgin - St. Charles - Dundee97% of adults list good physical health as their top priority. (IHRSA/Roper Starch Worldwide Fitness American Style)

Percentage of adults age 20 years and over who are overweight or obese: 66.3 (Center for Disease Control FASTATS)

The vital importance of exercise to good health is clear from the many reports by the Surgeon General’s Office and the Center for Disease Control. Their studies show that regular physical exercise can improve health and reduce the risk of premature death in the following ways:

  • Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from (CHD)
  • Reduces the risk of stroke
  • Reduces the risk of having a second heart attack in people who have already had one heart attack
  • Lowers both total cholesterol and triglycerides and increases high-density lipoproteins (HDL or ‘good cholesterol’)
  • Lowers the risk of developing high blood pressure
  • Helps reduce blood pressure in people who already have hypertension
  • Lowers the risk of developing non-insulin-dependent (type 2) diabetes mellitus
  • Reduces the risk of developing colon cancer
  • Helps people achieve and maintain a healthy body weight
  • Reduces feelings of depression and anxiety
  • Helps build and maintain healthy bones, muscles and joints
  • Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued. (Center for Disease Control and Prevention, ‘Physical Activity for Everyone: The Importance of Physical Activity: Why should I be active?' 03/22/2006)

 

Strength training can offer a 43% decrease in pain for arthritis sufferers and 40% reduction in falls for seniors. It increases bone density and can increase metabolic rate by 15%. 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. People who exercise regularly enjoy improved sleep quality. (Center for Disease Control, ‘Strength Training for Older Adults’)

“Scientific research has shown that exercise can slow the physiological aging clock.” (Center for Disease Control, ‘Strength Training for Older Adults')

“High intensity strength training had a positive effect on bone mineral density, strength, muscle mass, dynamic balance, and activity level. Thus, a single intervention is capable of positively modifying risk factors for fracture in women.” (Journal of The American Medical Association, 1994)

“Six months of resistance exercise, that isolates and strengthens the muscles of the lower back, increased the bone mineral density of the lumbar spine by 14% in 50 elderly subjects, but treadmill walking or stair climbing had no effect on bone mineral density.” (Medicine and Science in Sports and Exercise, 1992)

“There is a significant positive correlation between back strength and the bone mineral density of the lumbar spine in post-menopausal women.” (Mayo Clinic Proc., 1986)

Results

Research shows that changes in the structure of your muscles can occur in as little as two weeks after starting a training program. Increases in strength ranging from 2-9% per week have been observed. (Shape Up America C. Everett Koop, former U.S. Surgeon General)

A well-rounded program improves not only your fitness, but also your strength and flexibility. To improve your strength, add 2-3 days of strength training to your aerobic routine. Finish your aerobic and strength training activities with stretches to improve your flexibility. (Shape Up America, C. Everett Koop, former U.S. Surgeon General)

Mental State

With these components in place, one can expect to improve their oxygen delivery and metabolic processes, build strength and endurance, decrease body fat, improve movement in their joints and muscles, and improve their sense of well being. Exercise may even be linked to improved creativity and imagination. (Weight Awareness, ‘Emotional Benefits of Exercising,' 2004)

Seniors who exercise regularly have lower rates of mental decline such as Alzheimers and dementia of any type. (Well-Connected, ‘What Are the Goals of Exercise,’ Dr. Harvey Simon MD, Harvard Medical School, pg. 21, 03/2006)

Exercise improves sleep and provides improvements in mental states, such as depression, similar to anti-depressant medication. (National Center for Chronic Disease Prevention and Health Promotion, ‘Benefits of Strength Training,' 03/22/2006)

The United States Surgeon General reports that exercise ‘reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.’ (Weight Awareness, 2004)

Brief periods of intense training or moderate aerobic workouts can raise the levels of chemicals such as endorphins, adrenaline, serotonin, and dopamine in the brain. These chemicals produce the feelings of pleasure many people feel after working out. (Weight Awareness, 2004)

Seniors

Exercise benefits people of all ages, including seniors. It’s never too late to begin an exercise program. It increases stamina, energy, strength, and flexibility. It gives you stronger muscles and bones. (OSF Healthcare, ‘Exercise and Seniors,’ 2006)

The U.S. Surgeon General’s Office reports that exercise can increase strength and improve balance, reduce the risk of falling, and help seniors maintain their independent living status. (OSF Healthcare, ‘Exercise and Seniors,’ 2006)

Weight

Regular physical activity burns calories while preserving lean muscle mass. Regular physical exercise is a key component of any weight-loss or weight-management effort. (USDHHS, 1996)

Blood Pressure

Regular physical activity helps lower blood pressure. (USDHHS, 1996)

Arthritis

Regular physical activity can help people with chronic, disabling conditions (including arthritis) improve their stamina and muscle strength. (USDHHS, 2000)

For seniors, exercise may also be beneficial in reducing the effects of certain chronic diseases such as arthritis and high blood pressure. (OSF Healthcare, ‘Exercise and Seniors,’ 2006)

Lighting

“The installation of full spectrum fluorescent lighting in three classrooms reduced sick days by a third. The teachers found the full spectrum lights brighter, more natural and more pleasant.” (Vermont psychiatrist Wayne London reported in “The Lancet”, Britain’s premiere medical journal, 1988)

Students under full spectrum light learned faster, tested higher, grew faster, had 1/3 fewer absences, and had 2/3 fewer cavities than expected. (‘A Case of Daylight Robbery,” Dept. of Education, Alberta, Canada, 1993. Two-year study, 5 schools, 4 kinds of light.)