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| Posted by Barbara Armstrong Green |
The holidays might seem like a dream
to you now, but for those of us who overindulged on those delicious cookies, it
may feel more like a nightmare as we take that first dreaded step onto the
bathroom scale.
I don't know about the rest of you,
but it sure feels good to get back into my exercise routine. As the mother of
three athletic sons, my husband and I spent most of our weekends watching our
kids play everything from baseball to wrestling. It wasn't until our youngest
son graduated from college and emptied our nest that I got serious about
getting back into shape.
What's the Big Deal about Exercise?
My initial goal was to drop a few
jean sizes. But the more I read about the dangers of obesity, the more I
realize that exercise is an important key to health and longevity. And I plan
to be around – and in good health – for a long time.
In his book, Super Immunity, Joel Fuhrman, M.D., has this to say about the
importance of exercise: “Exercise not only helps your immune system fight off
simple bacterial and viral infections; it also decreases your chances of
developing heart disease, osteoporosis, and cancer. The key to the
longevity-promoting effects of exercise is maintaining a high degree of
exercise tolerance and fitness.”
Try to break a sweat. Dr. Fuhrman reported that middle-aged men followed for 26
years by researchers found that those who exercised vigorously lived the
longest. According to Dr. Fuhrman, “It truly is survival of the fittest!” In
other words, “It is not sufficient just to take walks. Adding on more exerting
exercise, where the heart rate is elevated, and sustaining that elevation for
at least five minutes has additional benefits.” To elevate your heart-rate jog
or jump in place and exercise at least three times a week. You don't need to do
extreme events such as marathons, which may put too much stress on the body.
Colorectal Cancer and the Benefits
of Exercise
According
to the Centers for Disease Control and Prevention, colorectal cancer is the
second most common cancer affecting both men and in women and the second cause
of cancer death in men and in women in the United States. The National
Institutes of Health estimates that 143,460 Americans will be diagnosed with
colorectal cancer, and 51,690 will die from the disease in 2012.
Colorectal cancer has been one of the most extensively studied cancers in
relation to physical activity, with more than 50 studies examining this
association. According to the National Cancer Institute (NIH), “Many studies in
the United States and around the world consistently found that adults who
increase their physical activity, either in intensity, duration or frequency,
can reduce their risk of developing colon cancer by 30 to 40 percent relative
to those who are sedentary regardless of body mass index (BMI), with the
greatest risk reduction seen among those who are most active.
”The magnitude of
the protective effect appears greatest with high-intensity activity, although
the optimal levels and duration of exercise are still difficult to determine
due to differences between studies. NIH estimates that 30 to 60 minutes of
moderate to vigorous physical activity per day is needed to protect against
colon cancer.
I enjoy taking Pilates and Yoga classes at our local gym and
walk with friends on the weekend. Working out on a regular basis has been one
of the highlights of my year. I took it slow at first and didn’t know if I
would be able to keep up. But I soon realized that everyone else was in the
same boat. And just showing up is half the battle. Little by little, I got
stronger and increased by stamina. I love the camaraderie and feel healthier
and more energized than ever. I don’t know why it took me so long to get
started. But I don’t intend to quit any time soon.
Your Turn: Share some of the ways you plan to get in better
shape in 2013 and beyond.
Sources: National Cancer Institute and Super Immunity: The Essential
Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and
Disease, Author: Joel Fuhrman, M.D.
Comment below.
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| A dance aerobic session at our recent health fair |
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| Young people join in the fun at our health fair |
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Eighth Annual 5K Run and Family Walk
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| Eighth Annual 5K Run and Family Walk |
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| Eighth Annual 5K Run and Family Walk |
Medical Disclaimer
The information presented on the Susan Cohan Colon Cancer web site is solely intended to provide you with information that will help educate you on the importance of diet, exercise and regular cancer screening in maintaining a healthy lifestyle. Adopting these habits is an individual choice and one that should only be made after consultation with your health care professional. No information provided on this Web site or otherwise offered is intended to replace or in any way modify the advice of your health care professional.
I was so excited to see that Dr. Fuhrman’s latest article published on the Susie’s Cause web site is all about my favorite food – berries – especially blueberries. 
My husband and I have been sprinkling them on our morning cereal for several years because we heard that they were very healthy to eat. I even keep a bag of berries in the freezer just in case we run out of the fresh ones. 
