4 / 24
• 4 •
The Pinecone
|
August 2015
Exercise
Works
Why
Much research goes into the “science of exercise” and scientists have realized it
doesn’t require long sessions of sweat-breaking exercise to make improvements in
your health, endurance, and strength.
Each session of exercise stimulates some form of change in every body system
including countermeasures for the negative effects of arthritis and protection from
symptoms of other chronic diseases. The CDC recommends 150 minutes a week of
moderate level exercise like brisk walking to benefit your health and help prevent
disease. Dr. Zhen Yan, professor of medicine reports that his research shows exercise
can prevent and even reverse the damage of Type 2 diabetes and heart disease as
well as arthritis. Exercise improves circulation and removes cellular waste which is
linked to tissue damage associated with many chronic diseases. Essentially “Exercise
takes out the trash.” Exercise reduces levels of proteins in the blood that cause
inflammation that results in painful swollen joints, improving function and reducing
pain.
Exercise actually does produce more energy by increasing “organelles” that create
energy at the individual cell level especially in the skeletal muscles, improving
circulation and empowering brain and muscle cells. So on those days when you feel
so-o-o tired, gentle to moderate exercise can boost your energy level.
Exercise improves balance in several ways: improving communication between joints
and brain by increasing the awareness of where the joint is in space. Tai Chi‘s slow
controlled movements promotes “motor learning” improving smooth and precise
motions thus improving balance.
Aerobic exercise (water aerobics) strengthens the heart muscle and keeps the
circulation flowing through healthier veins and arteries. Better circulation means
better oxygen flow to cells in the brain, organs, and muscles. Also stimulating muscle
cells to build stronger fibers helps the heart to pump more powerfully and more
efficiently. Keeping arteries and veins more elastic will prevent arterial stiffening that
result from unhealthy eating or aging which lowers the risk of heart attack or stroke.
Weight–bearing exercise (walking) keeps joints healthy: strengthened muscles
relieve pressure on supporting tendons and ligaments. In other words, the muscle
acts as a natural brace. Strengthening core muscles helps support the back, reducing
back pain. Stronger muscles absorb the normal jarring of weight-bearing exercise by
nourishing and thickening the cartilage inside the joints.
Rhythmic exercises (line dancing, NuStep and walking)
soothe the nerves while producing natural hormones called
endorphins that give a happy feeling which helps relieve
depression, anxiety, and chronic pain.
Prove it for yourself. Join one of the many exercise classes and/
or use the equipment in the Oasis available here at Kirby
Pines. ---Mary Hand, Oasis Coordinator
Reference: Emily Delzell, “the Science of exercises”, Arthritis
Today July-August 2015
EXERCISE SCHEDULE
FOR THE OASIS
Advanced Water Aerobics
Monday & Wednesday
8:30 am-9:30 am
Exercise in the PAC
Monday, Wednesday & Friday
9:30 am
Tai Chi
Monday
2:00 pm
Men’s Only Water Aerobics
Tuesday & Thursday
8:30 am - 9:15 am
Arthritis Foundation
Water Aerobics
Tuesday & Thursday
9:30 am - 10:15 am
Arthritis Foundation
Sit/Stand Class
Tuesday & Thursday
11:00 am - 11:45 am
Walk with Ease Class is coming
back, so register now for the class.
We will limit the class size to 15.
Just ask Martha Pruett, Don Brown
or Byron Sowers what this class
can do for you. Improved balance,
strength, and endurance are just a
few benefits. If you have been out
of the exercise habit and desire to
get back, and you can walk 10
minutes, or if you are looking for an
enjoyable way to exercise, this class
may be for you. Register with Jessie
in the Activities office or Mary in the
Oasis. Our first class begins Monday
September 14 at 10:30 in the PAC,
and runs for 9 weeks.
WALK WITH EASE!
Strive for progress,
not perfection....