Fit and Well Article for February 9^th, 2003

Possible Title: Exercise for whatever ails you! (Or a variation thereof…)

"Dear Trish and David…

I caught your first column regarding "excuses", and how to overcome them to get healthy and fit. Well, I’m ALMOST there! Here’s my last excuse: I have a number of different current medical problems which I feel might "disqualify" me from a serious exercise program. These include Diabetes, Osteoporosis, and an old knee injury. Is my situation hopeless, or are you going to eliminate my "last refuge from fitness"?

Well, "Too Sick…" now you’ve gone and done it! You’ve exposed the last, and often most powerful and compelling, excuse (or reason) that people cite NOT to engage in a fitness-promoting program. Now, once you have the courage to ask the question, and consider the answer, you can truly breathe a sigh of relief and start enjoying the play and joy of exercise, and an empowered body. Oops!

The body is a magical and marvelous machine… one of absolute efficiency and predictable consistency. Just like the common truths of physics such as the Newtonian Laws and such, the body functions on a similar set of rules and laws, immutable at that. One of these, as translated into the vernacular, is "use it or lose it!" To put it another way, the body will protect, and often effectively repair, parts and functions that are USED on a regular basis, and at the same time often allows other dormant parts to decay. Let’s see what this principle means in regard to health, fitness, and exercise…

The older traditional medical response to conditions (NOT problems) is for doctors to advise their patients NOT to use, and especially stress, areas of weakness or injury in the body. The premise was that by leaving an injury alone, it would automatically heal up and be like new. Actually, in most cases, it works exactly the opposite. Areas of injury, and even diseases, need to be responded to pro-actively. The body, and it’s parts, needs to be USED to get and stay well.

The conditions that you mention are ALL either improved or sometimes even cured by an intelligent and consistent exercise program. Of course, it is mandatory to consult your doctor or medical professional BEFORE you plan and commence an exercise program. Additionally, many conditions require special precautions not only in the types of exercises chosen, but also in the frequency, intensity, duration and sequence. In this area, it is best to chose a Personal Trainer that is ready and willing to have a continuous dialogue with your doctor in order to start right, and stay right!

Too many people rule out exercise as a vital part of their wellness, rehabilitation and RECOVERY program. It is quite understandable, and sensible, to be concerned and hesitant about stressing the body through exercise when it seems to be telling you "leave me alone… I need to rest!". However, the true message that the body gives is "use me, and I will blossom and flourish!".

Next week, we will discuss specific exercise programs for women, and how to start and STAY with those programs! Meanwhile, stay fit and well, and PLAY ALWAYS!

The Bottom Line:

When performed properly, exercise can and will assist in the preventive and curative process!

• Strength (at any age). In a study of 90-year old men and women who used weight machines three times per week for 8 weeks, the subjects' strength increased by 174% (so you have NO excuse!)

• Heart Disease. 120-160 minutes per week of aerobic activity can help control cholesterol, high blood pressure and diabetes.

• Brain Power. Keeps brain sharp in old age and may help prevent Alzheimer's Disease

• Longevity. People who gain 20-40 pounds since the age of 18 are 2-1/2 times as likely to die from coronary heart disease.

• Depression. Exercise significantly reduces depression and improves sleep.

• PMS (premenstrual syndrome). Aerobic exercise three times a week for 45 minutes was shown to significantly relieve premenstrual depression and anxiety.

• Breast Cancer. 3.8 hours of exercise per week reduced risk by 58%. 1-3 hours per week reduced risk up to 30%.

• Stress. Even a 10-minute walk can boost mood quickly and reduce stress. And the effects are long-lasting.

• Obesity. If you're overweight, cutting back on saturated fat cholesterol and losing as few as five to 10 pounds can double the drop in LDL's. Regular aerobic exercise, which aids weight loss, has also been shown to raise HDL's and lower LDL's.

• Memory. Adults who exercise aerobically increase significant amounts of blood flow to the brain which leads to better memory (oops, I almost forgot this one!)

Exercise gains are extremely comprehensive, thoroughly generating both physical and mental benefits. People who exercise regularly tend to sleep better, and use less sugar, caffeine, alcohol, nicotine, and other drugs. Above all, exercise makes you feel good about yourself. For most people, exercise is one of the most obvious self-respecting behaviors. Each time you jog, visit the gym, or play a game of tennis, you are building your positive self-image -- a physical, mental, emotional, and spiritual foundation for your growing self-esteem. And it’s FUN!

David Oshman, M.Ed., is a Multi-Certified Personal Trainer and Wellness Consultant. Trish Oshman is a Certified Personal Trainer. Both are with Merritt Athletic Club in Annapolis. Their website: