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Week 8

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Reason 8

Exercise Makes You Live Longer and Does Not Cause Harm

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Exercise and increased longevity

With all the health benefits that come with physical activity, the most sought after is increased longevity. It is the goal of most people to live a long and happy life, and exercise can play a vital role in achieving this. However, as people age, they may be less inclined to partake in physical activity. This is detrimental to health and the pursuit of longevity. A study in 2011 by Xue and team examined 433 initially high-functioning older women aged 70-79 years old over 12 years [1]. All the participants were categorised into four different groups according to the level of their regular physical activity [1].

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Routine household tasks like gardening were helpful

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The four groups were as follows: always active, fast-declining (meaning their physical activity is on a steep decline) stable-moderate (meaning their activity levels are moderate but stable), and always-sedentary [1]. The research looked at four exercise activities and two lifestyle activities. The exercise activities were walking, dancing, bowling, and strengthening exercises. The two lifestyle activities were strenuous household activity, like scrubbing and outdoor activity, like gardening. Increased risk of various conditions, including coronary artery disease, obesity, depression and chronic obstructive pulmonary disease, was associated with sedentary behaviour and/or a fast decline in activity [1]. This shows that a sudden decrease in the level of the activity needs to be monitored. Other factors including low self-belief, disability, and low energy were also associated with an increased risk of developing various health disorders [1].

On the contrary, ageing healthily seems to imply just the opposite. Ageing healthily suggests that our later years are active and free from disability, where we can have independence and remain engaged in our community.

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Routine household tasks like scrubbing and cleaning were also helpful

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This is not dependent on the type of exercise. All modes of exercise, including aerobic exercise, dance and martial arts have been shown to improve memory function in all age groups [1]. Even moderately strenuous housework like gardening and cleaning is beneficial. Exercise drives neural activity in the brain and enhances the brain’s ability to function [1]. To keep our brains functioning as we age, it seems that exercise is crucial.

Additionally, women in the always-sedentary classification were over three times more likely to die than women from the always-active group [1]. Surprisingly, both the groups in the moderately-active and always-active did well. This showed that exercise does not have to be intense to be beneficial [1]. These results indicate that people who remain active in their later years increase their chances of survival significantly whilst reducing the threat of numerous health conditions. The most important finding is that routine and simple activities like walking, scrubbing and gardening helped to achieve this superior health status.

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Running does not cause arthritis in the joints

A study in 2017 by Lo and colleagues attempted to find evidence regarding this. The study consisted of 2,637 female participants aged 45 to 79 years [2]. The researchers observed the symptoms, investigation findings and lifetime physical activity surveys in order to examine the relationship between running history and incidence of knee osteoarthritis. The study concluded that there was no increased risk of symptomatic knee osteoarthritis among runners as compared with non-runners [2]. The findings of this study indicate that running has little to no effect on the condition of the knees, or the occurrence of knee osteoarthritis, over the course of a lifetime.

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Metaphor 8 – A Stitch in Time Saves Nine

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What is the story?

Prem is a junior executive. He has to make an important presentation to the board in the afternoon. He noticed a small hole in his trousers in the morning, but it wasn’t visible, so he chose to ignore it and went to work. He was in for a promotion and would get to lead the project if he did well.

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Unfortunately, just before the meeting, as he bent down to pick some files from off the floor, his trousers ripped badly. He had no spare trousers and could not go in front of the board with the damaged ones. Another colleague substituted for him and presented the project. This colleague was promoted and was made the project leader. Prem, despite his hard work, was not rewarded.

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So, what went wrong?

Prem chose to ignore the initial damage to his trousers. Unfortunately, a small bit of damage, when not fixed initially, can become a big problem. If he had fixed the trousers initially, they might not have ripped so badly that they became unwearable.

How can we relate this story to our health?

When we first notice a back injury, we may be tempted to ignore it and not move that body part, believing it will sort itself out. However, not moving the body part makes the muscles weaker. Weaker muscles can transfer greater stress onto the disc and joints. Increased stress to the disc can cause a disc to prolapse. Increased stress to the joint can cause wear and tear. It is important to slowly but surely keep active, and exercise even when the problem is only minor.

Moral of the story

With a small initial injury – a stitch in time saves nine.

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Exercise Notes For Week 1

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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

Xue QL, Bandeen-Roche K, Mielenz TJ, et al. Patterns of 12-year change in physical activity levels in community-dwelling older women: can modest levels of physical activity help older women live longer?. Am J Epidemiol. 2012;176(6):534-543.
Lo GH, Driban JB, Kriska AM, et al. Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis? A Cross-Sectional Study From the Osteoarthritis Initiative. Arthritis Care Res (Hoboken). 2017;69(2):183-191.

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