The Benefits of Exercise and Nutritional Support

The benefits of exercise are well known, but just let’s review:

• Reduces risk of heart disease, high blood pressure, osteoporosis, diabetes, obesity, breast, colorectal, and uterine cancers
• Keeps joints, tendons, and ligaments flexible
• Reduces some of the effects of aging
• Contributes to mental well-being: helps prevent and treat depression and other mood disorders
• Helps to relieve stress and anxiety
• Increases energy and endurance
• Improves sleep
• Helps to maintain a normal weight by increasing metabolism

However, on average, adults spend over 90% of their waking hours sitting.

A general lack of physical activity directly contributes to many chronic diseases and for those who sit 8 hours or more per day, it reduces life expectancy by about as much as smoking or obesity.

Ok, so it is well established exercise provides many benefits for us all so why don’t we do it more often?

For some, it may seem overwhelming if you have not been someone who exercises often or at all - it is never too late to start.

The 2018 United States guidelines take the pressure off as far as specifics time and types of exercise that provide benefits.  Basically, any little thing you do for activity helps – and it doesn’t need to be intense. Research has shown that even modest amounts of light physical activity, such as walking, cleaning, and running errands, can come with benefits.

The most important message on exercise is that the greatest benefits result from changing from none to even small amounts of physical activity. Even brief bouts of physical exercise are beneficial and there is not a specific time threshold of benefit. It is good, if possible, to combine different types of exercise; aerobic, muscle strengthening, flexibility, and balance exercises

Start somewhere. Pick a time, pick a place, make a plan, and move more!

Here are some suggestions for increasing physical activity:

• Join a walking group
• Go for a brisk walk around the block after lunch
• Take a dance class in the afternoon
• Train for and participate in a run or walk for charity
• Take up a favourite sport again
• Go for a nature walk or hike
• Take the dog for a walk or go with a friend who has a dog
• Choose the stairs rather than the elevator if possible
• Go swimming or join a exercise class atyour local pool recreation centre. Swimming is great exercise if you have arthritis because the water supports your weight, taking the load off of joints
• Stretching is very important to prevent injury, no matter what level of exercise you do, intense or gentle

Once a person starts moving more, most will automatically build up to an increased amount of time spent exercising, depending on the persons overall health.

Nutritional Support:

For those who exercise more vigorously on a regular basis There are some primary nutrients that can help maintain strength and assist in recovery.

Creatine is especially important in older adults as it enhances muscle strength and mass and it also increases bone strength.

L-carnitine can improve exercise performance and recovery.

Protein powders are important for those that do more intense exercise on a regular basis. The amino acid supplementation reduces fatigue and increases fat burning for fuel during challenging endurance exercise.

Vitamin D is important for musculoskeletal injury prevention and recovery, D is associated with reduced inflammation and pain, stronger muscles, and better athletic performance.

problems.

Omega-3 fatty acids improve recovery from strenuous exercise. Omega-3 also helps with sarcopenia – age related muscle mass loss.

Adaptogens are herbs have a normalizing effect on the body when it comes to stress and increase stamina and endurance. These herbs are very important for endurance athletes and for anyone who experiences stress related symptoms such as fatigue, irritability, insomnia or weakened immune system. Some of these herbs include Siberian ginseng, ashwagandha, rhodiola, suma and more. There are many combined adaptogen formulas available. Talk to the knowledgeable staff at the Vitamin shop for more information.

Injuries

Serrapeptase is an enzyme which has a long history as an effective anti-inflammatory treatment. Pain from acute injury is inflammation, which initially is the bodies way of protecting itself. Once the inflammation is reduced, pain is improved.

Bromelain is most effective for injuries in which there is a congestion of blood (contusion) or heavy bruising. It is effective for sprains and strains than it is for joint pain.

Boswellia with curcumin extract combination has been shown to accelerate muscle recovery post-exercise or post physical stress, A recent study in the Journal of American College of Sports Medicine found that the combination reduced muscle injury as well as subjective muscle soreness, and maintenance of muscle strength.

Glucosamine plays an important role in tissue growth and repair. While commonly discussed for arthritic conditions, studies suggest it may also help speed up recovery time for sport injuries that involve torn cartilage and improve mobility in joint injuries

Homeopathic remedies are a ‘must have’ for any injury.

Arnica for swelling and inflammation of the soft tissue around a joint and for exercise-induced muscle soreness. Always start with Arnica for the initial trauma and then you can add Ruta or Rhus tox depending on the injury.

Rhus Tox is very effective for muscle stress, strains, sprains.

Ruta graveolens is for strained ligaments and tendons which have lost their elasticity and feel stiff. It works very well with or after Rhus Tox.

Traumeel cream can be applied topically to help alleviate the pain or tension in the muscles.

Speak to the knowledgeable staff at the Vitamin Shop for any questions you might have.

I encourage you to find an activity you enjoy and move more. Once you start, you will feel the benefits more and more over time and a strong healthy body and mind are worth working towards.