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Week 7

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Reason 7

Exercise Reduces Inflammation, Heart Attacks, Strokes and Chronic Obstructive Pulmonary Disease (COPD)

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Inflammation

During physical activity, the muscles release proteins called myokines. Myokines were only identified in 2003. These proteins are only released when the muscles contract or become active. It does not get secreted when the muscles are resting. Myokines can be thought of as a magical substance that gets secreted when the body exercises. All the beneficial effects of the myokines are still not known. More and more are being identified by ongoing research. However, they play a major role in decreasing inflammation, improving metabolism, and regulating the immune system. Decreasing inflammation helps with heart disease and diabetes. Myokines are also known to inhibit tumour formation and improve brain function. Myokines are released even with a single bout of exercise [1].

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Narrowing and partial blockage of the blood vessel to the heart causes angina. Complete blockage of the blood vessel causes a myocardial infarction (heart attack).

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Cardiovascular Disease (CVD) and Strokes

Cardiovascular disease (CVD) refers to conditions affecting the heart and blood vessels. Genetics, diet and a lack of exercise promote the development of plaques within the arteries. Blood clots may form around the plaque and decrease or stop the blood supply to the heart. When the blood supply to the heart is reduced, the condition is called angina. When the blood supply to part of the heart is completely cut off or blocked, it is called a myocardial infarction or a heart attack.

When the blood supply to part of the brain is completely cut off or blocked, then the condition is called a cerebrovascular accident or stroke.

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A cerebrovascular accident, or a stroke, occurs when the blood vessel to the brain becomes completely blocked or bursts, causing bleeding.

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Cardiovascular disease is seen in more than one in three adults [2]. Over half of these cases are in people over the age of 60 [2]. Fortunately, exercise can be beneficial. Soares-Miranda and team investigated this in their 2016 study. They observed 4,207 men and women, with an average age of 73, for a period of ten years [2]. At the start of the study, all participants were free of cardiovascular disease. The researchers assessed each of the participant’s activity levels (including walking, leisure time activity and exercise intensity) throughout the duration of the study and observed any cardiovascular disease events. They found that greater physical activity was associated with a lower risk of coronary heart disease (the leading cause of heart attacks) and stroke, even in participants aged 75 years and older [2]. The study concluded that physical activity, in particular walking, should be recommended to reduce the incidence of cardiovascular disease among older adults [2].

COPD

Chronic obstructive pulmonary disease (COPD) is a term used to describe a class of inflammatory lung conditions that cause obstruction of airflow into and out of the lungs.

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COPD causes difficulty breathing and patients may need inhalers

To treat individuals with COPD, a supervised program called pulmonary rehabilitation is often prescribed. This programme includes exercise training and health education and has been shown to provide benefits [3]. A review by Jenkins and team analysed six trials, which included a total of 790 patients with chronic obstructive pulmonary disease. These trials compared supervised maintenance exercise programmes with usual care (no extra treatment) following pulmonary rehabilitation [3]. These trials showed that continued supervised exercise significantly reduced the risk of hospital admissions caused by respiratory problems. They also found that this additional care reduced the risk of death by almost 50% [3].

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Metaphor 7 – Can Steroid Injections Cure Me?

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What is the story?

Patterson was very hungry and had two options. He could go down to the vending machine and buy a fizzy drink and a chocolate bar, or he could go to the canteen and buy a salad and a bottle of water.

Patterson decided to opt for the chocolate bar and drink. An hour later, he felt hungry again.

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So, what went wrong?

When we are hungry, it can be easy to think that the sugary treat will help. Unfortunately, this will only give us a “sugar rush”. Foods such as these will keep us full for only 30 minutes and we are unlikely to get the energy over a long period. On the other hand, a full meal, whilst seeming more time-consuming, will keep us fuelled and energetic for longer.

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How can we relate this story to our health?

When we experience pain, we have a choice about which treatment option to choose. For instance, we can go for the more long-term option, such as muscle-strengthening exercises. Alternatively, we can choose to go for the quick option, such as steroid injections as a form of short-term pain relief. There is a time and place for quick options such as steroid injections. However, there is only so much good that injections can do. Studies have shown that steroid injections may have adverse effects on the strength and stability of the muscles. Exercises and constant work may seem like a harder option, but often, it is more effective in the long term.

Moral of the story

Be fit and only then lift!

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Exercise Notes For Week 7

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“Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

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Remember the traffic light system should be used when you exercise.
Please do not go through the red light or break the pain barrier!

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Short intro of encouragement to compliment the notes above.

Please now go to the video page and begin you exercise plan for the week.

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Head and Neck

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Lower Back

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Otago

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References

Bay ML, Pedersen BK. Muscle-Organ Crosstalk: Focus on Immunometabolism. Front Physiol. 2020;11:567881. Published 2020 Sep 9.
Soares-Miranda L, Siscovick DS, Psaty BM, Longstreth WT Jr, Mozaffarian D. Physical Activity and Risk of Coronary Heart Disease and Stroke in Older Adults: The Cardiovascular Health Study. Circulation. 2016;133(2):147-155.

Jenkins AR, Gowler H, Curtis F, Holden NS, Bridle C, Jones AW. Efficacy of supervised maintenance exercise following pulmonary rehabilitation on health care use: a systematic review and meta-analysis. Int J Chron Obstruct Pulmon Dis. 2018;13:257-273.

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