What are your reasons for physical activity?

Physical Fitness: less heart disease, less cancer, but how do we sustain it? 

 

Let's start thinking about this together with some shared recollections. Some of my favorite childhood and young adult memories have to do with being physically active, and I wonder if yours are too. As young people, we took delight in discovering what our bodies can do as we grow.  Think of the look of amazed delight on the face of a toddler learning how to walk... or run!  Recall what it felt like to be 6 years old and running in exuberant circles in the grass on a summer evening. Maybe you enjoyed throwing a ball, catching a Frisbee, playing table-tennis, dancing, gymnastics, or a team sport. There was a sense of pride and satisfaction even with the hard breathing and the sweat, or even a bruise or a scrape from rough competition. It is natural for young humans (and other animals too!) to stretch and test the limits of our bodies and to enjoy activity. 

I think that recalling that uplifted mood is one of the keys to sustaining healthy physical activity into adulthood and old age. While I don't participate in rough and tumble sports as I did when younger, I still have great satisfaction and enjoyment from a good walk, or a good bicycle ride. There's sunshine, fresh air, trees, clouds, and bird song to enjoy, maybe a neighbor to speak to, and even some heavy breathing, sweat, and a sense of accomplishment at the end. Even staying active with gardening or yard work has health benefits, and the payoffs are right in front of your eyes!

What have I been reading about the health benefits of all that activity lately?  Quite a bit.  Here are a couple of examples, focusing on two of the biggest health concerns we face: heart disease and cancer. 

A 2019 review article by Carl Lavie, MD and colleagues, published in Circulation Research, first delves into the risks of being sedentary.  They point out that "compared with people who report sitting almost none of the time, [people] that reported sitting almost all of the time had a 54% higher risk of dying from all-causes or cardiovascular disease." What if you have a job that requires sitting most of the day?  Good news!  It appears from data that you can erase the increased risk from sitting by participating in 60 - 75 minutes per day of moderate intensity physical activity.  A great reason to head out for a walk, or go to the gym, before or after work every day!  Do you have to do all the activity in a single block of time?  Probably not, as some evidence suggests that accumulated minutes of smaller blocks are also protective. Walking up the stairs as opposed to taking the elevator for example. Dr. Lavie and colleagues make it clear: staying active and fit can save your life!

I have written before about the cancer preventive qualities of a health promoting diet.  Maybe you didn't know that the data on physical activity preventing cancer are as strong or more so. For example, a 2018 article in Scientific Reports by Dr. Santos Silva and colleagues from Brazil looked at the relative contributions of physical inactivity and other modifiable risk factors to breast cancer deaths in that country over the past 25 years. Their calculations found that physical inactivity (a sedentary lifestyle) was responsible for over 12% of breast cancer deaths over those years, compared to around 6% of breast cancer deaths being attributable to other modifiable risk factors combined, such as being overweight, having a diet high in sugar sweetened beverages, or alcohol use. The association between physical activity and lower cancer risk holds true across many other types of cancer as well. 

Will these convincing data be enough to keep us moving?  Unlikely.  Most of us need more than health statistics to keep us physically active.  What is it for you?  The excitement of competition?  The satisfaction of a goal reached? The companionship of a buddy to walk with? The joy of being out in nature or creating a beautiful garden? The fun of learning a dance? Whatever works for you, get going with it, and we'll all enjoy more time together here!

If you feel stuck or confused about how you can build some exercise habits, maybe health coaching is what you need.  Call our office, Gail Pendergrast, CPC, has coaching appointments available. 

 

To your good health!

 

Robert Pendergrast, MD, MPH

Aiken-Augusta Holistic Health

803-426-1421