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The True Value of Exercise

Posted on May 16, 2019 by | Comments Off on The True Value of Exercise

ExerciseJacquie Eubanks RN BSN

The true value of exercise can be measured by weight loss, improved fitness, stronger bones, increased energy, better quality sleep, elevated mood and enhanced mental function, as well as reduced risk of many age associated health conditions. Exercise is one of the most frequently prescribed therapies for the prevention and treatment of certain chronic diseases. Research suggests that even a modest increase in physical activity is associated with a 42 percent lower risk of heart attacks and a 22 percent lower risk of developing cardiovascular disease. Recent studies have linked total energy expenditure to improved cardiovascular health regardless of exercise intensity. Every little bit of activity helps, as even low-key movement is beneficial to overall wellbeing.

Daily life activities and movements that we don’t necessarily think of as physical activity all add up to daily exercise. Although the biggest health boost of light activity occurs when one is active for at least five hours daily, increasing the amount of movement by 30 minutes each day can reduce the risk of early death. Adding in one extra hour of light movement each day brings about a 14 percent drop in coronary heart disease risk, as well as an eight percent drop in cardiovascular disease risk. There is clear evidence that regular physical activity results in improved health and reduced risk of premature death from any cause, and in particular, cardiovascular disease among asymptomatic adults.

As a therapeutic agent, exercise contributes to the primary and secondary prevention of pulmonary diseases; cardiovascular diseases and hypertension; metabolic disorders including diabetes, obesity and insulin resistance; muscle, bone and joint diseases such as rheumatoid arthritis, fibromyalgia, chronic fatigue syndrome and osteoporosis; as well as depression and cancer. A study geared towards older women found that the recommendation of 150 minutes of moderate to vigorous exercise each week was daunting for many. However, spending time in motion for as many daily minutes as possible is not only manageable but also equates to the current recommendation to “move more and sit less.”

Benefits of regular exercise by the numbers:

  • Up to a 35% lower risk of coronary heart disease and stroke
  • Up to a 50% lower risk of type 2 diabetes
  • Up to a 50% lower risk of colon cancer
  • Up to a 20% lower risk of breast cancer
  •  A 30% lower risk of early death
  • Up to an 83% lower risk of osteoarthritis
  • Up to a 68% lower risk of hip fracture
  • A 30% lower risk of falls (among older adults)
  •   Up to a 30% lower risk of depression
  • Up to a 30% lower risk of dementia

Despite the overwhelming evidence that exercise exerts a powerful influence on health, physical inactivity remains a public health issue. Per the CDC, approximately 50 percent of Americans aged 18 and older do not meet federal physical activity guidelines for aerobic activity each week, and only 23 percent meet the guidelines for both aerobic and muscle strengthening activities, potentially setting themselves up for future health problems. When broken down, 150 minutes of weekly physical activity equates to 30 minutes of daily exercise five days every week. Incremental movement can be interspersed throughout the day. As a rule of thumb, two minutes of moderate intensity exercise provides the same health benefits as one minute of vigorous intensity exercise.

The benefits of regular exercise include improvements in blood pressure and blood sugar; reduced blood lipids; better bone, joint, immune and digestive health; and long-term preservation of neuro-cognitive function. While rigorous exercise may not be appropriate for seniors, exercise can be modified to suit anyone’s unique stamina and abilities, even those who are limited by medical conditions or frailty. While inactive individuals are more prone to the risk of obesity, illness, falls and broken bones, making a concerted effort to get up and move can improve mobility, flexibility and strength. Inactive adults should strive to break up long periods of inactivity with light activity, such as moving or walking around for 10 minutes each hour of the day.

Professional Supplement Center offers these and other high quality supplements to support physical activity for overall wellness:

BCAA CapsulesBCAA Capsules by Pure Encapsulations®: This hypoallergenic formula provides essential free-form branched chain amino acids leucine, isoleucine and valine. BCAA’s promote muscle function and recovery, as well as provide nutritional support for athletes seeking optimal lean muscle mass. Gluten free, Non-GMO formulation.

D-Ribose PowderD-Ribose Powder by Protocol for Life Balance®: Naturally found in all living cells, D-Ribose supports energy production and storage, muscle recovery and the maintenance of healthy cardiac energy metabolism. Free of yeast, wheat, gluten, soy, milk, eggs, fish, shellfish and tree nuts. Non-GMO vegan formulation.

Energy/Sports...Energy/Sports Formula™ by Douglas Laboratories®: This carefully formulated synergistic and comprehensive vitamin, mineral, enzyme, botanical and antioxidant blend assists with energy metabolism during sport and exercise, offers potent antioxidant protection and promotes healthy functioning overall. Free of yeast, wheat, gluten, soy protein, milk/dairy, corn, sodium, sugar, starch and artificial coloring, preservatives and flavoring.

Athletic NutrientsAthletic Nutrients by Pure Encapsulations®: This high potency hypoallergenic blend of highly bioavailable vitamins, minerals, antioxidants, trace elements and mineral co-factors is formulated to support physical training, endurance, energy, performance and recovery. Gluten free, Non-GMO formulation.

References:
Exercise acts as a drug; the pharmacological benefits of exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448908/
Physical activity guidelines for adults. https://www.nhs.uk/live-well/exercise/#guidelines-for-adults-aged-19-to-64
Every Little Move You Make Can Help Your Health, Study Says. http://time.com/5550764/light-exercise-heart-health/
National Health Interview Survey. https://www.cdc.gov/nchs/nhis/releases/released201806.htm#7

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Is There an Optimal Time to Work Out?

Posted on March 1, 2019 by | Comments Off on Is There an Optimal Time to Work Out?

Work OutSusan Brown Health and Wellness Editor

Right now, you may be thinking the best time to work out is anytime that allows follow through on exercise plans. But are there advantages to morning, afternoon or evening workouts? In addition to all the good reasons for daily exercise, timing itself may have specific benefits. Some associate early morning exercise with success, others equate evening workouts with enhanced performance. Scientific research suggests the right time to exercise is relative to and dependent upon each individual’s own body clock or circadian rhythm. Chronobiologists, who study the brain’s time keeping mechanism, believe that even among those who sleep the same amount of hours, there are behavioral, emotional and cognitive differences that determine whether an individual is a ‘morning person’ or a ‘night owl.’

While ‘morning person’ and ‘night owl’ are not scientific terms, researchers theorize that each of us has our own individual chronotype influenced by physical biomarkers. The hormones melatonin that encourages sleep, and cortisol, that helps us wake, help determine whether an individual is “programmed” to start and end the day earlier or is naturally inclined to sleep in and stay up later. Those who wake early have more energy in the morning, while those who stay up late feel more energetic later in the day. Of course when we sleep and when we rise is determined by other factors, such as lifestyle decisions and our environment. It may help explain though, why some feel empowered in the morning and others not so much.

Finding or making time to exercise can be challenging, yet there’s really no wrong time to do it, as any amount of exercise is better than none. However, those who wish to optimize their workouts might try working out at different times of day to find what feels most advantageous.

Morning:

Working out in the morning on an empty stomach is an ideal way to burn stored fat. Per Anthony Hackney, a professor in the department of exercise and sport science at U.N.C. Chapel Hill, natural elevation of cortisol and growth hormone levels in the morning results in more energy drawn from fat reserves, which can potentially aid weight loss. Additionally, morning exercisers tend to consume fewer calories and make healthier food choices, as well as have more consistent energy throughout the day. Some research suggests that exercising before life’s responsibilities interfere leads to improved consistency. As exercise is a great stress-reliever, morning activity may lead to a calmer, yet more productive day. If you’re truly not a morning person and find you’re exercising at a low intensity, a more energetic workout later in the day could be more beneficial.

Afternoon:

If you can get out for a workout or walk during the lunch hour, it can help boost performance and focus. Some research has shown that the body naturally burns a slightly higher amount of calories during late afternoon compared to morning and evening. Research also suggests that the body is adaptable to consistent timing, resulting in better performance, higher oxygen consumption and lower perceived exhaustion over time. As well, the body’s core temperature may also influence exercise quality, since in late afternoon muscles are more flexible, body temperature is highest, heart rate and blood pressure levels are lowest and reaction time is quickest. Combined, this can mean better performance and less chance of injury.

Evening:

Exercising  after work or in the evening is a matter of convenience for many. Contrary to the popular belief, nighttime activity doesn’t necessarily interfere with sleep patterns, as long one doesn’t expect to sleep immediately following exercise. Stress relieving activity, such as yoga or gentle stretching, is recommended for relaxation, as well as a proper night’s sleep. Some evidence suggests that evening workouts can reduce levels of the hunger-stimulating hormone, ghrelin, further aiding weight management.

While the general consensus is that morning exercise is best, timing of exercise is personal. For most people the key is to exercise regularly at whatever time works with one’s daily routine. While one can be flexible and work out at different times on different days, scheduling a set time to exercise supports consistency and follow through. Activities such as walking, biking, swimming, dancing, yoga or strength training can be done at any time of day. Be sure to warm up cold muscles, especially in the morning and remain steadfast in your commitment for optimal health benefits.

Professional Supplement Center offers these and other high quality supplements for exercise support:

Energy/Sports...Energy/Sports Formula by Douglas Laboratories®: This comprehensive formula provides proper proportions of synergistic  bioavailable vitamins, minerals, trace elements, digestive enzymes and botanicals in support of energy metabolism during sport and exercise. Free of yeast, wheat, gluten, soy protein, milk/dairy, corn, sodium, sugar, starch and artificial coloring, preservatives and flavorings.

BCAA CapsulesBCAA by Pure Encapsulations®: BCAA provides the branched chain essential amino acids leucine, isoleucine and valine in support of muscle function during exercise, as well as post-exercise muscle recovery. Available in powder or capsule form. Gluten and soy free, Non-GMO, hypoallergenic, vegetarian formulation.

Power FuelPower Fuel by Nutritional Frontiers: Power Fuel provides D-ribose and other workout supportive nutrients that help to minimize fatigue and support energy and endurance, as well as muscle strength, physical stamina and exercise recovery. Gluten free, vegetarian formulation.

Athletic NutrientsAthletic Nutrients by Pure Encapsulations®: This hypoallergenic, nutrient-rich, highly bioavailable multivitamin, mineral and trace element complex is formulated to support exercise performance and training, promoting energy and stamina and lessening muscle fatigue. Gluten and soy free, Non-GMO vegetarian formulation.

References:
Eating and exercise: 5 tips to maximize your workouts. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
The best time of day to work out might be later than you think, according to a physiologist. https://www.businessinsider.com/what-is-the-best-time-of-day-to-work-out-in-order-to-see-results-2018-2
What is the best time of day to exercise? It’s not when you think. https://www.washingtonpost.com/national/health-science/what-is-the-best-time-of-day-to-exercise-its-not-when-you-think/2017/06/16/2020c3ba-51cf-11e7-be25-3a519335381c_story.html?utm_term=.ca52bfde2b65
When is the best time of day to work out? https://www.heart.org/en/healthy-living/fitness/fitness-basics/when-is-the-best-time-of-day-to-work-out
Why morning people thrive. https://www.theatlantic.com/health/archive/2016/11/if-your-child-is-terrible-blame-his-chronotype/506372/

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Make Exercise an Instigation Habit

Posted on May 18, 2018 by | Comments Off on Make Exercise an Instigation Habit

ExcerciseInstigationHabitJacquie Eubanks RN BSN

 

 

Those with sedentary lifestyles who wish to make exercise a daily ritual often find that getting started is the hardest part. Yet building an exercise habit means getting started repeatedly. The most consistent exercisers are those who make exercise a specific type of habit, known as an instigation habit. This type of habit is thought to be beneficial to health behavior maintenance, as it requires minimal thought and makes going to the gym or out for a walk a routine occurrence. An instigation habit is an automatic decision triggered by an internal or environmental cue that can be as simple as hearing your alarm go off in the morning, signaling it’s time for a run, or going to the gym at the end of the work day instead of going straight home.

Developing any healthy habit is hard work, and exercise is no exception. However, focusing on cues makes habits not only easier to form, but also harder to break. Studies have found that exercise instigation habit strength is the only unique predictor of exercise frequency. Instigation habits differ from execution habits in that cues prompt one to automatically exercise without having to consider the pros and cons. By contrast, an execution habit simply means following an exact routine once you are at the gym. One study found that it’s not what you do for exercise that matters, it’s how you get yourself there that’s important.

For those new to exercise, sticking with the same routine, such as running on the treadmill, can help build self-confidence or enable one to become more comfortable going to the gym. Until one gains confidence in their activity, it can help to follow a routine exercise program. However, it doesn’t appear that doing the same activity time after time has any effect on long-term exercise frequency. Once established, an instigation habit allows one to try new types of exercise without fear of losing the habit. Research shows that by building an instigation habit, one can stick with an exercise plan that encompasses different activities, helpful for those who may be stuck in an uninspiring, monotonous routine.

Setting a habit requires consistency. Many of us may have tried and failed to set up a regular routine, even though we know how important exercise is to both short and long-term health. Those who exercise regularly are not only healthier but are often more energetic and less stressed. Scientific studies have shown that we can’t simply rely on willpower to change our behavior. Good habits are formed based on consistency, not frequency. Initially, it may help to set a plan to workout just one day a week and arrange your schedule around it. Make it so easy that you can’t say no, even when lacking motivation, so that you don’t skip the workout for any reason. Once consistency is established, add a second workout that you are sure not to miss. As time goes on, add other days to your schedule until you are working out at least three days each week and the workout becomes automatic.

As willpower is a limited resource, it often helps to focus on establishing a realistic process that you know you can handle. For many, this means making slow and steady progress with a focus on the journey, rather than the results. Initially, it’s more important not to miss workouts than to make progress. While we may dream of running a marathon or getting six-pack abs, getting into tip-top shape takes perseverance and patience. Set a realistic, results-oriented goal and be persistent. Remember that every journey begins with the first step. Today, your goal may be to exercise one day per week, but you can keep your eye on future goals to run that marathon next year or two years from now, as you gradually become stronger and healthier. Focus on the cues that will get you there. When you develop a ritual that makes starting your workout mindless and automatic, it will be much easier to follow through. Build the instigation habit first and focus on results later.

Professional Supplement Center carries these and other high quality products to support optimal health:

PreTrain NRGPreTrain NRG™ by Designs for Health®: This specific workout formula provides safe, beneficial nutrients to help support athletic focus, strength, mental energy and recovery, as well as reduced fatigue resulting from training. Powdered, natural strawberry flavored, gluten free formulation.

Athletic NutrientsAthletic Nutrients by Pure Encapsulations®: Designed to support physical training and performance, this complete hypoallergenic, nutrient-rich multivitamin, mineral and trace element formula targets energy and endurance and lessens muscle fatigue. Highly bioavailable nutrients provide support for healthy muscle function, as well as healthy tendons, ligaments and joints. Gluten and soy free, Non-GMO vegetarian formulation.

Energy/Sports...Energy/Sports Formula™ by Douglas Laboratories®: This comprehensive formula provides a synergistic blend of vitamins, minerals, enzymes, antioxidants and botanicals specifically designed to provide intensive support for energy metabolism during sport and exercise. Gluten, wheat, soy, dairy, yeast, preservative and artificial ingredient free formulation.

Sport Oxylent...Sport Oxylent Blueberry Burst by Oxylent®: This 3-in-1 powdered supplement supports sustained energy, stamina and enhanced recovery. Science backed ingredients include amino acids, antioxidants, vitamins, minerals and electrolytes fortified with BioPerine® for enhanced absorption. Alaskan blueberry flavor, natural fruit and vegetable coloring, sweetened with stevia. Gluten, dairy, soy, caffeine and sugar free, Non-GMO formulation.

References:
Habitual exercise instigation (vs execution) predicts healthy adults’ exercise frequency. https://www.ncbi.nlm.nih.gov/pubmed/26148187
Habitual instigation and habitual execution: Definition, measurement, and effects on behavior frequency. https://www.ncbi.nlm.nih.gov/pubmed/26991427
It’s Not What You Do, but How You Get Yourself to Exercise that Matters, study finds. https://www.sciencedaily.com/releases/2015/07/150709093309.htm
3 Simple Ways to Make Exercise a Habit. https://jamesclear.com/exercise-habit
Using Behavioral Science to Build an Exercise Habit. https://www.scientificamerican.com/article/using-behavioral-science-to-build-an-exercise-habit/?utm_source=newsletter&utm_medium=email&utm_campaign=weekly-review&utm_content=link&utm_term=2018-05-02_top-stories&spMailingID=56533667&spUserID=MjQ1NDk3Mjg2NTEzS0&spJobID=1400329062&spReportId=MTQwMDMyOTA2MgS2

 

 

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