Exploding 10 Exercise Myths

[Guest guest]

Exploding 10 Exercise Myths

 

http://www.cspinet.org/nah/2_00/ten_myths10.html

 

 

If you didn't exercise when you were younger, it could be dangerous

to start when you're older.

 

" Many people think they're too old to start an exercise program, "

says Tufts University's Miriam Nelson. " They think it's unsafe

because they have heart disease or diabetes or because they're too

out of shape to start. "

You're never too old to start, says Nelson. And she ought to

know. In one Tufts study, the participants were frail nursing-home

residents whose ages ranged from 72 to 98. After just ten weeks,

strength-training improved their muscle strength, ability to climb

stairs, and walking speed.1 " When they see what a difference it

makes, they're thrilled, " says Nelson.

The same goes for people with chronic diseases. " People say they

can't exercise because they have arthritis, " she adds. " But we see

some of the greatest benefits in people with arthritis. Exercise

reduces pain and increases range of motion, strength, and mobility. "

That doesn't mean that anyone can plunge into a bout of vigorous

exercise, regardless of health history. In a recent study,

ordinarily inactive people — especially men who had high cholesterol

or angina or were smokers or obese — were ten times more likely to

have a heart attack within an hour of exerting themselves (usually

by jogging or heavy lifting) than at other times.2 Anyone with

multiple risk factors for heart disease should check with a

physician and start slowly.

As for the all-too-common " I don't have time to exercise, " Nelson

responds, " somehow, you've got to make the time, or you're going to

have medical problems like heart disease, diabetes, or osteoporosis.

And it will take a lot more time to deal with them than it takes to

exercise. "

__________________

 

Sun Apr 30, 2006 10:35am(PDT)

Sneak some exercise into your life

 

Cleaning up, goofing off, even shopping – do these activities count

as exercise? You bet they do. Learn some new ways to sneak extra

exercise into your life by making the most of the movements you do

every day.

http://www.arthritis.org/resources/arthritistoday/1999_archives/1999_

09_10extra_exercise.asp

 

Remember when the paper boy rode a bike on his route? Now the paper

boy's a man, drives a van and throws the paper on your lawn from the

comfort of the driver's seat.

Suburban fathers once spent afternoons mowing the lawn while mom

planted pretty flowers. Now they hire a lawn service. And remember

when kids played outside for hours – kickball, stickball, hide and

go seek? Today the majority of kids spend sunny afternoons inside

with Super Nintendo.

 

Experts continually assert that exercise decreases fatigue,

strengthens bones and muscles, and enhances flexibility and stamina.

So why were we more physically fit 20, even 10 years ago –

especially when everywhere you turn today, devotees of the latest

fitness craze are kicking and punching their way across living rooms

and gyms nationwide?

 

Maybe those lost activities of yesteryear were not just chores or

play. Researchers are now finding that while daily activities cannot

replace a regular fitness program, they are good for us. And that's

the good news – because it means you don't always have to sweat in a

gym to improve your well-being.

 

Here are some examples of things you probably do on a regular basis

that can add up to a real workout.

 

On the Road Again

 

1 Hold on tight. At red lights, when you're driving, take advantage

of the time by grabbing your steering wheel and gently pushing back

into your seat. This isometric exercise is good for people with

arthritis because it doesn't require you to make dramatic joint

movement. (People who have rheumatoid arthritis with hand

involvement and those with fibromyalgia should avoid this type of

exercise. It puts pressure on one particular muscle without moving

the joint, which can cause soreness.)

 

2 Dump the drive-through. Fast food may not be the healthiest dining

option, but parking in the farthest spot from the door and ordering

inside can give you the benefits of added activity. Remember to

order grilled or low-fat menu items, not fried options. Most places

offer healthier choices today.

 

3 Tummy- or butt-tuck. Try tightening your stomach or buttocks at a

stoplight. Hold for 10 seconds and release. Sure, you may not break

a sweat, but you are strengthening those muscles.

 

4 Wash your car. Use large, circular hand motions to wash, dry and

wax. Switch hands for an even workout. Make your car shine, enjoy

your reflection and increase your range of motion and strength.

 

Home " Sweat " Home

 

5 Suck it up. Vacuuming uses both arm and leg muscles. But don't

overdo it. Vacuum one room each week, then graduate to one room each

day. (If you experience pain and swelling immediately following an

activity, you've overdone it. If the pain continues after two hours,

ask your doctor or therapist to suggest some modifications.)

 

6 Roam the aisles. Walk the grocery aisles before shopping and make

a note of everything you need. Then go shopping. Those with severe

arthritis can use the cart for support.

 

7 Do the dishes. Bending down to load or unload the dishwasher can

provide a good stretch for back and leg muscles. The old fashioned

way – washing them yourself in warm water – can soothe sore joints

and also provide a nice stretch for your fingers. If you tire

quickly, try doing half and saving the rest for another day.

 

8 Stand on your tippy toes. You should brush twice a day or after

every meal, so why not make it exercise? Strengthen foot and calf

muscles by rising onto your toes while brushing.

 

9 Get dressed. Exaggerate your movements as you get dressed – reach

to put on your jacket, bend low to put on shoes and socks. Morning

movement can lessen some of the early stiffness common to people

with certain types of arthritis, such as rheumatoid arthritis.

 

10 Take a commercial break. Get up and get a healthy snack, a glass

of water or fold laundry during the ads. It may not seem like much,

but studies show even small movements can help you burn more

calories and contribute to keeping your weight down.

 

Career Moves

 

11 Look both ways before you type. Those times when you're just

staring at the computer – say, waiting for a document to open – are

a chance to stretch your neck muscles. Turn your head to one side,

then the other. Keep your head level. Bend your head down, then

back. (Alert your doctor to any symptoms such as dizziness, nausea

or blurred vision.)

 

12 Delete your e-mail. Instead deliver messages to your co-worker in

person.

 

13 Shoulder roll. Gently roll your shoulders in a circle while

sitting at your desk. Shoulder pain is the second most frequent

reason for orthopaedic surgeon visits (after knee complaints). Lack

of exercise for this joint can cause pain, stiffness and eventually

limited movement.

 

" Fun " - damentals

 

14 Rock the night away. Sit in a rocking chair while watching TV or

reading, and just rock. Rocking relaxing and it can improve strength

and flexibility – especially in your knees.

 

15 Play in the Dirt. Strengthen knees, arms and hands in the garden.

If kneeling is difficult, try an elevated garden, or grow a window-

box garden. Even if you don't have a green thumb, routine outdoor

maintenance such as mowing, raking, sweeping or pulling weeds is

just as effective.

 

16 Shop to it. Some men may disagree that window-shopping is a form

of exercise, but here's the good news … it is. Go to the mall early,

before serious shoppers arrive, and walk briskly with your spouse or

some friends.

 

17 Play a little tune. Piano playing is a great exercise for

fingers. It's one of few activities in which fingers are

individually stretched and strengthened.

 

18 Don't act your age. Play with your children or grandchildren. Be

careful, those bundles of energy don't have the same limitations as

you. Avoid activities that stress joints.

 

19 Do a two-step. Learn to ballroom, salsa or swing dance. Dancing

is recommended for people with fibromyalgia – it calls for smooth,

dynamic movements rather than tightening of one particular muscle,

which can cause soreness.

 

20 Join the circus. Fairs, festivals, zoos, carnivals – even

museums – are set up so you have to walk. Walking is an excellent

weight-bearing exercise that strengthens bones.

 

Special thanks to: Pamela Harrell, OTR, CHT, Arthritis and

Osteoporosis Care Center, Baptist Hospital, Nashville, Tenn. • Susan

Klepper, PT, assistant professor of Clinical Physical Therapy,

Columbia University, New York • Carol Oatis, PT, CHT, associate

professor, department of physical therapy, Beaver College, Glenside,

Pa. • Suzie Wright, OT, pediatric rheumatology, University of Kansas

Medical Center, Overland Park.

 

 

JoAnn Guest

mrsjoguest

www.geocites.com/mrsjoguest/Diets.html