How exercise helps combat 25+ serious health conditions!

(Before you read this: Remember, if you have any existing medical condition, are pregnant, elderly, have never exercised before, or are unsure if you are able to exercise safely, CONSULT WITH YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM! The information contained in this article is intended for educational purposes only. None of the information in this article is intended to treat or diagnose any medical condition, and should not under any circumstances be used as a substitute for advice from your medical doctor.)

The need for and the value of exercising on a regular basis is an irrefutable fact of life. Since 1995, the U.S. Surgeon General recommends that all adults get at least 30 minutes of exercise a day, and children under 18 years old, 60 minutes. A great number of scientific investigations over the past 10 years concludes that physical activity reduces the risk of heart disease, stroke, and several forms of cancer (the three biggest killers in our country today), as well as well as helping to prevent many other diseases and health conditions facing us all today.

Here are just some of the most significant ways that exercise can benefit your health:

• Allergies. When your body is exposed to an allergen (mold, animal dander, pollen, dust mites), it releases histamine, a substance that causes inflammation and irritation in the airways, nasal passages and eyes. Moderate aerobic exercise strengthens your immune system, making it less sensitive to allergens. Exercise also helps organs affected by allergies-such as the nasal passages, lungs and sinuses-function optimally by improving blood flow.

• Angina. Regular aerobic exercise dilates vessels, increasing blood flow— thereby improving your body's ability to extract oxygen from the bloodstream. In fact, in addition to medicinal treatments, simple, healthy lifestyle changes, including exercise are the most common ways to control stable angina. Although angina may be brought on by high-intensity exercise, this does not mean that you should stop exercising. In fact, you should keep doing an exercise program that has been approved by your health care provider. Stress and excess weight are two other contributing factors to angina, both of which can be aided by doctor-approved exercise.

• Anxiety. Exercise can increase levels of certain mood-enhancing neurotransmitters in the brain. In addition, exercise may boost feel-good endorphins, release tension in muscles, diminish sleep abnormalities, reduce levels of the stress hormone cortisol and even increase body temperature, which has calming effects.

• Arthritis. By forcing a skeletal joint to move, exercise induces the manufacture of synovial fluid and helps to distribute it over the cartilage and to force it to circulate throughout the joint space. Exercise also helps to strengthen muscles around the joints, as well as strengthen and maintain bone and cartilage tissue.

• Asthma. It is now universally recognized that chronic asthma, which affects 14 million to 15 million Americans, is fundamentally a disease of airway inflammation, and that with appropriate focus on that component, symptoms can be effectively controlled in nearly all cases. Reductions in airway responsiveness have been shown in patients who followed aerobic exercise programs. Some research also suggests that asthma sufferers who exercise regularly have fewer exacerbations, use less medication, and miss less time from school and work.

• Back Pain. Engaging in exercise and fitness activities helps keep the back healthy by allowing discs to exchange fluids which is how the disc receives its nutrition. A healthy disc will swell with water and squeeze it out, similar to the action of a sponge. This sponge action distributes nutrients to the disc. In addition, fluid exchange helps to reduce the swelling in the other soft tissues that naturally occurs surrounding injured discs. When there is a lack of exercise, swelling increases and discs become malnourished and degenerated.
Exercising the back reduces stiffness by keeping the connective fibers of ligaments and tendons flexible. Improved mobility through back exercise helps to prevent the connective fibers from tearing under stress, which in turn prevents injury and back pain.
Another important effect of exercise is that it stretches, strengthens and repairs muscles that help to support the back. The back and abdominal muscles act as an internal corset supporting the vertebrae discs, facet joints, and ligaments. When back and abdominal muscles are weak they cannot support the back properly. Strengthening exercises help to strengthen these supporting muscles in order to prevent straining soft tissues (e.g. muscles, ligaments and tendons) and provide sufficient support for the structures in the spine.
Additionally, stretching is good for the back. For example, stretching hamstring muscles helps to relieve stress on the low back. Another benefit of back exercise is that the motion helps lubricate the facet joints, which are synovial joints that require appropriate motion.

• Bursitis and Tendonitis. Exercise can strengthen the tendons— enabling them to handle greater loads without being injured, thereby preventing episodes of bursitis and tendonitis.

• Cancer. Exercise helps you maintain your ideal body weight and helps keep your level of body fat to a minimum – high body fat is well known risk factor for several forms of cancer. Studies have consistently demonstrated that physical exercise following cancer diagnosis has a positive effect on quality of life including physical, functional, psychological, and emotional well being.
Physical benefits of exercise observed in the studies included lung capacity, muscle strength, flexibility and increased energy, as well as reduced nausea, fatigue, pain, and diarrhea. Blood markers and the activity of anti-cancer cells also improved in patients who exercised.
Exercise after chemotherapy for breast cancer boosted the activity of infection-fighting T cells in women who worked out regularly, according to data from a study conducted at Penn State University under the direction of Andrea Mastro, professor of microbiology and cell biology. Mastro's findings indicate that exercise can help restore immune systems damaged by anti-cancer drugs, which destroy healthy as well as malignant cells.
(Some cancer patients may require close medical supervision during exercise, and not all are able to exercise.)

• Carpal Tunnel Syndrome. Certain exercises can help build up the muscles in your wrists and forearms— thereby reducing the stress on your arms, elbows, and hands.

• Cholesterol. Regular exercise, particularly aerobic exercise, lowers cholesterol. Exercise sets off a series of enzymatic reactions in the body that increases HDLs and lowers triglycerides. This will ultimately lower LDLs and total cholesterol. Regular exercise can promote weight loss, which will also lower cholesterol. It is important to note that at least 12 weeks of exercise is typically required before significant reductions are achieved.
The total time exercising (per day or week) and calories used are more important than the intensity and duration of an individual session. In other words, the intensity doesn't have to be high (e.g. - running) and three 10-minute bouts of physical activity are just as effective as one 30-minute session.

• Chronic Fatigue Syndrome. With CFS, managing physical and emotional stress and getting proper rest is important. Physical activity helps CFS sufferers feel better not just physically, but emotionally as well. Regular exercise can lessen body aches, joint and muscle pain, and increase energy. But, be careful not to over do it. Too much exercise can end up causing more fatigue. As you build up strength over time, you may be able to increase the intensity of your exercise program. Exercise also has been shown to improve quality of sleep. Those who exercise fall asleep faster and sleep sounder than those who are sedentary.

• Constipation. Exercise helps strengthen the abdominal and bowel muscles, thereby making it easier to pass a stool. Even gentle exercise works the muscles of the bowel and helps them to return to a pattern of normal contractions. In fact, lack of exercise is a direct contributor to causing constipation.

• Depression. Exercise helps speed metabolism and deliver more oxygen to the brain; the improved level of circulation in the brain tends to enhance your mood. Though there's no definitive research showing exercise by itself can cure depression, many mental health experts agree that it has positive mental benefits and can be a useful tool in overall therapy. Many studies show that depressed patients who start exercising find they feel better and are less inclined to overeat or abuse drugs and alcohol.

• Diabetes. High blood glucose levels cause cardiovascular system changes that are the opposite of those caused by exercise. They cause blood vessels to constrict. They cause the mitochondria to produce toxic "free radicals" (which may damage the inner lining of blood vessels and heart muscle). High blood glucose levels also trigger the production of other substances that may damage blood vessels and cause muscle cells to die.
Several recently published clinical studies have shown that people with diabetes who exercise for at least one-half-hour a day have better glucose control and a much lower risk of complications from cardiovascular disease than those who do not exercise. Exercise increases the levels of active glucose transporters and mitochondria in cells, and the amount of nitric oxide in blood vessels. This helps improve glucose control and blood vessel function. Exercise also lowers total cholesterol, raises HDL ("good") cholesterol, lowers triglycerides, reduces blood pressure, and improves circulation.

• Fibromyalgia. Low-impact exercise is very important for fibromyalgia patients to prevent muscle atrophy (wasting), to promote the circulation of blood containing oxygen and other nutrients to muscles and connective tissue, and to build strength and endurance. Stretching is also important because it helps to relieve muscle tension and spasm.

• Glaucoma. Exercise helps relieve intraocular hypertension— the pressure buildup on the eyeball that heralds the onset of glaucoma.

• Headaches. Exercise helps force the brain to secrete more of the body's opiate-like, pain-dampening chemicals (e.g., endorphins and enkephalins). Some studies have examined the potential of exercise as a treatment in itself for migraine. Although these reports are based on a relatively small number of patients, the results are very encouraging. When inactive patients begin a program of walking or running for 30 minutes a day, 3 days per week, the average reduction in headache frequency can be 50% or greater after several weeks of training. One study compared results from a 6-week cardiovascular exercise program with a comparison group of migraine patients who did not exercise. Those who took part in the program showed significant reductions in overall pain severity, reductions that did not occur for the comparison group of patients who remained inactive. The headache diaries of the exercisers also revealed trends toward reductions in the frequency, intensity, and duration of migraines

• Heart Disease. Physical inactivity is a major risk factor for developing coronary artery disease. Coronary artery disease is characterized by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of arteries that supply blood to the heart muscle. It also contributes to other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL ("good") cholesterol and diabetes. Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer on most days.
Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease. Physical inactivity is a major risk factor for heart disease and stroke and is linked to cardiovascular mortality.
Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure.
The results of pooled studies show that people who modify their behavior and start regular physical activity after heart attack have better rates of survival and better quality of life

• High Blood Pressure. Exercise reduces the level of stress-related chemicals in the bloodstream that constrict arteries and veins, increases the release of endorphins, raises the level of HDL in the bloodstream, lowers your resting heart rate (over time), improves the responsiveness of your blood vessels (over time), and helps reduce your blood pressure by keeping you leaner.

• Insomnia. Exercise helps reduce muscular tension and stress. Even 15 minutes a day of exercise will give the body the activity and oxygen it needs to help it relax more and sleep better. For maximum benefit, try to exercise about 5 to 6 hours before going to bed, as intense activity does stimulate the body at first. Stress reducing exercise such as light, meditative yoga or stretching can be done closer to bedtime (or anytime) to aid in relaxation.

• Intermittent Claudication. Exercise helps improve peripheral circulation and increase your ability to tolerate pain.

• Knee Problems. Exercise helps strengthen the structures attendant to the knee— muscles, tendons, and ligaments— thereby facilitating the ability of the knee to withstand stress. Making sure to always warm up before a workout is a must for preventing knee- and other joint injuries.

• Lung Disease. Exercise helps strengthen the muscles associated with breathing and helps boost the oxygen level in your blood. People with lung disease often feel like they struggle just to breathe, so exercise seems out of the question. But the fact is regular exercise can help make everything seem less of a struggle, especially daily activities. Regular exercise improves the lung's ability to take in oxygen. Exercise also helps by building muscular strength and endurance, which reduces breathlessness over time and greatly improves stamina.

• Memory Problems. Exercise helps to improve your cognitive ability by increasing the blood and oxygen flow to your brain.

• Menstrual Problems and PMS. Exercise helps to control the hormonal imbalances often associated with PMS by increasing the release of beta-endorphins.

• Osteoporosis. Bone is living tissue that responds to exercise by becoming stronger. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you place demands on it. If your bones are not called upon to work, such as during physical activity, they do not receive any messages that they need to be strong. Thus, a lack of exercise, particularly as you get older, may contribute to lower bone mass or density.
Weight-bearing and resistance exercises are important for building and maintaining bone mass and density. Exercise also results in stronger muscles and improved balance, which can reduce the risk off falls and resulting fractures.

• Overweight Problems. This should go without saying. Exercise suppresses your appetite, increases your metabolic rate, burns fat, increases lean muscle mass, and improves your level of self-esteem.

• Varicose Veins. Exercise can help control the level of discomfort caused by existing varicose veins and help you prevent getting any additional varicose veins. Also, carrying excess bodyweight (fat) can increase the swelling and discomfort of varicose veins. Exercises can help control weight which may help improve symptoms caused by your varicose veins.

Sources:

Fitness: The Complete Guide, 8th Edition
Frederick C. Hatfield, PhD, et al.
www.FitnessEducation.com
2005

Natural Allergy Relief: 13 ways to alleviate sniffling, sneezing and headaches
Rachel Rabkin
http://www.fitnessmagazine.com

Angina
National Women's Health Information Center
http://womenshealth.gov/
March 2002

Exercise eases symptoms of anxiety and depression
Mayo Clinic Staff
http://www.mayoclinic.com
November 05, 2003

Exercise for Asthma Patients: Little Risk, Big Rewards
Vincent Disabella, DO, with Carl Sherman
The Physician And Sportsmedicine - Vol 26 - No. 6
June 1998

Exercise and fitness to help your back
Stephen H. Hochschuler, MD
http://www.Spine-Health.com
August 4, 2004

Exercise Helps Cancer Patients
Annals of Behavioral Medicine
September 1999

Recovery from Breast Cancer Chemotherapy Boosted by Exercise
Barbara K. Kennedy
Penn State - science.psu.edu
June 11, 2005

Cholesterol and Your Health
Paul Sorace, M.S., RCEPsm

Chronic Fatigue Syndrome
National Women's Health Information Center
http://womenshealth.gov/
September 2002

Exercise Helps Treat Depression
CBS News - Health
Amy Forliti, The Associated Press
March 17, 2005

How Exercise Helps
Sheldon H. Gottlieb, MD, FACC
American Diabetes Association
http://www.diabetes.org

Fibromyalgia: Symptoms, Diagnosis, Treatment & Research
National Fibromyalgia Partnership, Inc
http://www.fmpartnership.org
September 2002

Take Control of Headache: Exercise and Headache
Alvin E. Lake III, PhD
From Headache, the Newsletter of ACHE, vol. 11, no. 4
http://www.achenet.org
Winter 2000-2001

Physical Activity: AHA Scientific Position
The American Heart Association
http://www.americanheart.org
2005

Exercise Benefits People with Lung Disease
Health News, Breathe Easy Magazine
American Lung Association of California
http://www.californialung.org/
April 9, 2002

Prevention: Exercise for Healthy Bones
National Osteoporosis Foundation
http://www.nof.org
2005

When Risk Factors Unite
Stroke Connection Magazine
http://www.strokeassociation.org
January/February 2005

Physical Activity and Exercise Recommendations for Stroke Survivors
AHA Scientific Statement From the Council on Clinical Cardiology, Subcommittee on Exercise, Cardiac Rehabilitation, and Prevention; the Council on Cardiovascular Nursing; the Council on Nutrition, Physical Activity, and Metabolism; and the Stroke Council
Neil F. Gordon, MD, PhD, et al.
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