Motion Performance Group, Ltd

I know that I am preaching to the choir when talking to this group about the benefits of exercise.  But it is nice to be reminded of the benefits, even when regularly participating.  (And it helps get up off the couch those days when it’s cold and dreary out!)

Exercise can decrease your risk of Cancer

There are many studies that directly link exercise with decreased risk of colon cancer.  And although the mechanism is not completely understood, with 655,000 deaths per year, and the third most common cancer in the US, it’s a pretty powerful link.  There was a study that also showed that woman in age 50-60 who reported an hour a day of moderate to vigorous exercise were 16% less likely to be diagnosed with breast cancer.  It’s no wonder why the American Cancer Society now suggests at least 30 minutes of moderate to vigorous physical activity at least five days a week.

Exercise creates new brain cells

A University of Illinois study on 165 men and women ages 59-81 found that the more fit they were –based on a treadmill threshold test -  the better they did on a spatial memory test, and the larger their hippocampus (a structure in the brain) was compared to unfit men and women.  Spatial memory is the major reason older people lose their independence.  Spatial memory is the memory associated with finding your way around, and remembering where things are placed.  These findings do not seem to be present in stretching or strength training programs yet.  But aerobic exercise does seem to help.  Decision making, and overall brain size also were increased with aerobic exercise in men and women age 60 and older!

Exercise improves Insulin sensitivity

Insulin is a hormone that moves sugar from our blood into our cells.  As we get older our cells don’t respond to insulin as well – that is called insulin resistance.  That resistance, long term, turns into diabetes.  But exercise, no matter the type, decreases that resistance.  University of Maryland did a study on 22 overweight and obese men, and put them on a treadmill walking program, or a strength training program.  Both groups improved their insulin sensitivity by 20-25% after only 6 weeks!

Creatine from exercise builds muscle

Creatine is a compound your body produces when doing strength or resistance exercise.  It is also available as a supplement, and many athletes take it for performance benefits.  Some studies show that creatine supplementation in 70 year old men, along with a strength training program, increased their strength by 40-60% in their legs (but not their arms.)   The positive effects work for women as well.  There are some negative effects that go along with creatine supplementation, one being increased bulk from water retention.

Sitting can kill you

Literally.  People who sit for the majority of their day have higher mortality rates than people who don’t.   A Canadian study followed 17,000 people for 12 years.  They found some striking findings.  20% of the people who sat for ‘almost all of the time’ had died.  12% of the people who sat ‘approximately half the time’ had died.  6% of the people who sat ‘almost none of the time’ had died.  Other risk factors, like smoking, and obesity did not factor in.  The researched seemed to think that the lack of muscle activity during sitting, changed the way their bodied metabolized compounds.  Standing, they claimed, “changes the physiology of their limbs.”

You’re never too old to build muscle

University of Maryland physiologist Ben Hurley did a study where men and women age 65-75 did knee extensions three times a week on one leg.  Muscle volume increased by 12%, and strength increased by 28% when compared to the other leg.  And women increased their strength just as much as men did.

Exercise prevents visceral fat gain

Visceral fat is adipose cells that surround our organs.  Studies show that an exercise program of 30 minutes of brisk walking six times a week for eight months stopped visceral fat accumulation.  A study also showed that the more exercise that was done, the less visceral fat accumulation.  It also showed that after only six months of no exercise, visceral fat stores increased by nearly 10%!

Just in case that was not enough to motivate you here are a few more reasons exercise is a good thing.  Decreases risk of stroke, heart disease, broken bones, Diabetes, depression, high blood pressure, arthritic pains, and falls.