{"product_id":"9781630262020","title":"The Healing Power of Exercise: Your Guide to Preventing and Treating Diabetes, Depression, Heart Disease, High Blood Pressure, Arthritis, and More","description":"\u003cp\u003e\u003cb\u003eExercise:  The Best Medicine\u003c\/b\u003e\u003c\/p\u003e  \u003cb\u003e\u003c\/b\u003e\u003cp\u003eIf you were told you could have more energy, be healthier, and live   longer by doing something that takes a little more than one minute   out of every two hours, would you do it? \u003c\/p\u003e    \u003cp\u003eDo you have the time to exercise 90 to 120 minutes a week? Well, if   you do, medical research indicates that you can accomplish a death-defying   act. You will feel better, roll back your physiological clock, and   gain more benefits than you would from any potion or medication ever   invented. Participating in a program of regular physical exercise can accomplish   the following:\u003c\/p\u003e   \u003cul\u003e\n\u003cli\u003e Increase your life span   \u003c\/li\u003e\n\u003cli\u003e Reduce your chance of developing heart disease   \u003c\/li\u003e\n\u003cli\u003e Reduce your risk of stroke   \u003c\/li\u003e\n\u003cli\u003e Lower your risk of developing certain cancers   \u003c\/li\u003e\n\u003cli\u003e Prevent and treat high blood pressure   \u003c\/li\u003e\n\u003cli\u003e Prevent and treat diabetes   \u003c\/li\u003e\n\u003cli\u003e Burn fat and build muscle   \u003c\/li\u003e\n\u003cli\u003e Strengthen your bones   \u003c\/li\u003e\n\u003cli\u003e Improve cholesterol and triglyceride levels   \u003c\/li\u003e\n\u003cli\u003e Prevent and treat lower back problems   \u003c\/li\u003e\n\u003cli\u003e Reduce stress, anxiety, and symptoms of depression   \u003c\/li\u003e\n\u003cli\u003e Reduce your risk of developing glaucoma   \u003c\/li\u003e\n\u003cli\u003e Boost your energy level\u003c\/li\u003e\n\u003c\/ul\u003e   \u003cp\u003e\u003cb\u003eExercise: The Early Years \u003c\/b\u003e\u003c\/p\u003e  \u003cp\u003eOur bodies are not much different today than they were 2 million years   ago, when \u003ci\u003eHomo erectus \u003c\/i\u003efirst walked on the planet. That is about the   time when we began using stone tools, and the screwdriver and ginsu   knives were just dreams. \u003ci\u003eHomo sapiens \u003c\/i\u003eappeared almost 500,000 years   ago. These ancestors had a larger brain, began cooking their food, and   over time developed jaws with smaller teeth. Today, our organs, basic   physiology, and biological systems are identical to those of our ancestors   who lived 40,000 years ago. \u003c\/p\u003e  \u003cp\u003eAfter years of research, the United States Public Health Service   declared \"physical fitness and exercise to be one of the ... priority areas   in which improvement is expected to lead to substantial reduction   in premature morbidity and mortality.\" This is not an original conclusion.   For example, John Dryden (1631Ð 1700) wrote the following: Better to hunt in fields for health unbought; \u003c\/p\u003e  \u003cp\u003eThan fee the doctor for a nauseous draught.   The wise, for cure, on exercise depend;   God never made his work for man to mend.\u003c\/p\u003e   \u003cp\u003eBefore this, the twelfth-century physician Moses Maimonides stated,   \"Anyone who sits around idle and takes no exercise will be subject to   physical discomfort and failing strength.\" \u003c\/p\u003e  \u003cp\u003eWe have rediscovered what has been known all along. Exercise improves   health. Understanding why these healthy benefits occur requires   a lesson in paleoanthropology, which is the study of what life was   like for our ancient ancestors.\u003c\/p\u003e   \u003cp\u003eCort the caveman hunted elk and fished the streams. He and his prehistoric   tribe members journeyed for days at a time, hiking over open fields and harsh   terrain. The women, including Corta, his cave-mate, gathered nuts and   berries, covering between three and five miles of ground each day. When all   the food was captured and gathered, those who had not been eaten by   bears or crushed by woolly mammoths returned to their caves. Cort, Corta,   and their tribe feasted and stocked the cave to prepare for winter, when little   food could be gathered or hunted. \u003c\/p\u003e  \u003cp\u003eOur primitive forebears were survivors whose bodies thrived on   physical activity. Hunting game and gathering nuts, seeds, and fruits   were performed by groups, or clans, of 25 to 50 people. Over thousands   of centuries, the human body adapted to this highly energetic   lifestyle. Our cardiovascular system, endocrine glands, muscles, and   bones still function best when the body is challenged by regular bouts   of exertion. Makes sense, doesn't it? \u003c\/p\u003e  \u003cp\u003eWhile many of us are glad we don't have to run after wild game   with a handmade spear and are happy with our modern conveniences   such as supermarkets, current lifestyles do not provide us with the   amount of exercise our bodies need. Channel surfing, jumping to conclusions,   putting your shoulder to the grindstone, and leaps of faith just   are not enough for optimum health! \u003c\/p\u003e  \u003cp\u003e\u003cb\u003eModern Lifestyles \u003c\/b\u003e\u003c\/p\u003e  \u003cp\u003eMost modern jobs never challenge most of our 600 muscles. Industrialization   has advanced so quickly that our bodies have not had the time   to adapt to the changes. We still live with the same ancient anatomy,   organs, and biochemical profile that Corta and Cort had. So, it is not   surprising that there has been an epidemic of cardiovascular and degenerative   diseases. Use of automobiles, information superhighways,   and drive-through windows has come at a price.\u003c\/p\u003e   \u003cp\u003eIt is easy to slip into a sedentary lifestyle. Because of our highly   mechanized society, we hardly notice how out of shape we really are. It's   only when the elevator is not working and you need to climb five flights,   there is yardwork to do, or you go one-on-one in a basketball game with   a 12-year-old that you might realize your real physical condition. When   you play that basketball game, you might score a few quick buckets, but   then your legs begin to feel like rubber and breathing becomes labored.   Your chest starts to hurt with each breath. You know that the only way   to avoid being totally embarrassed by your young adversary is to play   smart. Only your age and experience help you to last the entire game.   For most of us, however, such reminders of being out of shape are rare.   It is easy to avoid climbing stairs, and you can watch your children's basketball   and soccer games rather than participate. So it's not surprising   that with everything else going on in your life, getting into shape may   not be a priority. But it should be. \u003c\/p\u003e  \u003cp\u003eEvery minute of every day, about three Americans will have a heart   attack. Cardiovascular diseases are the major cause of death in the   United States for both men and women. In fact, more women than   men die of heart disease-- it just happens to them about 10 years later.   Many times, there are no warning symptoms; for nearly half of all those   who have heart disease, a heart attack is the first symptom. \u003c\/p\u003e  \u003cp\u003eLack of exercise is one of the major risk factors for developing   heart disease. Not exercising is similar in risk to having untreated high   blood pressure or smoking a pack of cigarettes each day. Your body   needs regular physical activity to stimulate the complex metabolic and   hormone pathways that work best only when you exercise.\u003c\/p\u003e   \u003cp\u003e\u003cb\u003eMaking a Difference in Your Health \u003c\/b\u003e\u003c\/p\u003e  \u003cp\u003eImagine that you are going to your high school reunion. Think about   your classmates who stayed in shape and compare them to the ones who   gained the typical one to two pounds of weight each year after graduation.   How many pounds of fat have they accumulated around their   waist, hips, and thighs? What do you think this has done to their health?\u003c\/p\u003e   \u003cp\u003eDr. Ralph Paffenbarger, a professor at Stanford University, has   been studying Harvard alumni for several decades. Because Harvard   University keeps meticulous track of its graduates, he was able to follow   nearly 17,000 alumni for more than 15 years. After a rigorous investigation   of their lifestyles and habits (both good and bad), he found   that those men who exercised regularly lived longer!\u003c\/p\u003e   \u003cp\u003eHe also found that it is never too late to start exercising to reduce   your health risks. Harvard grads did not have to be college athletes to   benefit. In fact, many alumni became active later in life. On the other   hand, being a college athlete did not protect those students from developing   medical problems if they did not remain active after graduating.   It seems you can't just store up and \"bank\" the benefits of exercise.   It is what you are doing now and continue to do in the future that is   critical.\u003c\/p\u003e   \u003cp\u003e\u003cb\u003eYour Job Can Make a Difference\u003c\/b\u003e\u003c\/p\u003e   \u003cp\u003eMany studies that consider the workplace have led us to the conclusion   that if you are active on the job, you increase your chances of avoiding   narrowed arteries and can live a longer life. Examples of these studies   are revealing. For instance, bus conductors in England who walk up   and down stairs, taking tickets on those double-decker buses, have less   heart disease than those who sit and drive. Similarly, letter carriers who   walk on their route have less cardiovascular disease than postal clerks   who sit at their desks. Dock workers who lift, pull, and push the cargo   have fewer heart attacks than the longshoremen who check the cargo,   using only a clipboard and pen.\u003c\/p\u003e   \u003cp\u003eMost of these research studies used questionnaires, rather than exercise   tests, to measure physical activity. The problem is that it is often   difficult to compare different types of exercise. For instance, how does   stacking boxes compare to housework? Is gardening similar to brisk   walking? Although surveys are useful, they are not able to specify the   \"dose\" of exercise, such as walking, jogging, cycling, or lifting weights,   needed to improve your health.\u003c\/p\u003e   \u003cp\u003e\u003cb\u003eWhat You Do in Your Spare Time Can Make a Difference\u003c\/b\u003e\u003c\/p\u003e   \u003cp\u003eThe Aerobics Institute, located in Dallas, helped answer the question,   \"How much exercise do I need?\" At the Institute, people enroll in programs   to begin and maintain regular physical activity. Those who join   are examined by treadmill testing, which is a very accurate measure of   physical work capacity. Those who join the programs are classified by   their level of fitness. Scientists divided participants into five levels,   from 1 (the most fit), to 5 (the least fit). Just as in the results of questionnaire   studies, those who had greater fitness lived longer.\u003c\/p\u003e   \u003cp\u003eResearchers then examined the initial fitness level of the participants,   how much exercise they did, and their overall health. What they   found was that going from fifth place to fourth place had the greatest   benefit (the most bang for the buck). Although higher degrees of fitness   were related to an even longer life span, the largest improvement   occurred with only small amounts of exercise.\u003c\/p\u003e   \u003cp\u003eWhat this means is that you don't need to run marathons or pump   iron for hours to benefit from physical activity. You can improve your   health and prevent disease by simply going for a 30-minute walk three   to four times a week. So, exercising for less than 1 percent of the week   will enable you to feel better and gain the advantages of less heart disease   and a longer life. \u003c\/p\u003e  \u003cp\u003e\u003cb\u003eHow Does Physical Activity Prevent Disease? \u003c\/b\u003e\u003c\/p\u003e  \u003cp\u003eMany researchers now believe that physical activity stimulates specific   enzyme systems and hormones, which in turn reduce risk factors for   disease. The changes include decreased clotting of our blood (similar   to the effect of aspirin) to lower chances of a heart attack, improved   blood fat (cholesterol and triglyceride) levels, better control of blood   sugar and blood pressure, and creation of stronger bones, to name a   few. With all these changes occurring, you reduce your chances of heart   disease, diabetes and its potential kidney and eye disease, along with   the complication of thinning bones (osteoporosis).\u003c\/p\u003e   \u003cp\u003eRegular physical activity improves your health in many ways. Specific   benefits and recommendations are discussed in the following   chapters. As an overview, Table 1.1 lists many of these health benefits.   As physicians concerned with health and exercise, we have seen countless   people feel better and gain health through regular physical activity.   In this book we present their stories and how they did it.\u003c\/p\u003e   \u003cp\u003e\u003cb\u003eLowering Blood Pressure\u003c\/b\u003e\u003c\/p\u003e   \u003cp\u003eBill and Bob didn't exercise. They did not know each other when they enrolled   in the university's research program to find out whether exercise could   help lower their blood pressure. Both men were taking medication for hypertension   (high blood pressure) and had desk jobs. Neither had participated in   any regular physical activity for over 10 years.\u003c\/p\u003e   \u003cp\u003eBill was 48 years old and wanted to start an exercise program because   he thought he was too out of shape. Bob, at age 39, was motivated to be in   the study because he had just recovered from back surgery for a herniated   disk. Both men were overweight. Bill's body fat percentage was 22 percent,   while Bob's body fat percentage was 29 percent. (The normal body fat percentage   is between 12 percent and 18 percent for a man, and between 18   percent and 25 percent for a woman.) \u003c\/p\u003e  \u003cp\u003eBill and Bob first met while riding exercycles during training sessions.   They discussed family, friends, and their jobs during their workouts. So they   could exercise together, they coordinated their work schedules and rode for   four 30-minute sessions per week.\u003c\/p\u003e   \u003cp\u003eBefore and after the 16-week study, Bill and Bob's fitness levels were   measured on a stationary bike with oxygen uptake analysis. With these studies,   we were able to pinpoint their exercise capacities. Their aerobic fitness   levels (the ability to use oxygen during exercise) improved by more than   20 percent. In addition, after four months of regular exercise, Bill's body fat   dropped to 17 percent, while Bob reduced his to 23 percent. Both Bill and   Bob packed on more muscle mass as well. Bob's blood pressure normalized   without medication. Although Bill still required medicine to lower his blood   pressure, he needed only half of his previous dose.\u003c\/p\u003e   \u003cp\u003eNow, 10 years later, Bob and Bill meet five times a week to ride the exercycle   and \"treat\" their hypertension with exercise.\u003c\/p\u003e   \u003cp\u003eBill and Bob's adventure on the stationary bikes did not get them   far, distance-wise. However, both felt younger, and their continued   training has no doubt added years to their lives. Bob believes that his   exercise-induced trimmer waistline reduced the strain on his back, too.   His belief has been affirmed by medical research.\u003c\/p\u003e   \u003cp\u003eThere are about 50 million adults in the United States with high   blood pressure, and only half of these people know their blood pressure   is elevated. Maintaining your fitness can protect you from developing   hypertension. Dr. Steven Blair and colleagues observed the   blood pressures and fitness levels of over 4,000 men in one study. During   an 8 1 \/2 -year period, they found a 52 percent increase in the number   of men who developed hypertension among those who were less fit.   Bill and Bob's experience illustrates how regular physical activity can   actually treat high blood pressure.\u003c\/p\u003e   \u003cp\u003eMost medical studies show that you don't have to train hard to   lower blood pressure. For example, walking for 30 minutes evey other   day can reduce the systolic (the top number) blood pressure by about   11 points (millimeters of mercury, or mm Hg) and decrease diastolic   (the lower number) blood pressure by 8 mm Hg. This is enough to reduce   the risk of a stroke by more than 25 percent.\u003c\/p\u003e   \u003cp\u003e\u003cb\u003eLosing Weight\u003c\/b\u003e\u003c\/p\u003e   Tom is 36 years old, happily married, and has three young children. He   works as a regional representative for a large electronics firm. Tom was a   high school athlete, but he participated in his last regular exercise program   when he attended college. Now the extent of his regular physical activity is   walking 50 or 100 feet from his car to his customer's business. His weight   has slowly increased about one-quarter pound each month. Now he finds   that his weight is 40 pounds above his weight 15 years ago. Over the past   few months, Tom has been drinking about three to four ounces of bourbon   each night as a way to unwind after work.   \u003cp\u003eTom came to the clinic complaining of pain on the right side of his abdomen,   just under the right side of his ribs. The discomfort was worse when   he stood up or moved around. His physical exam revealed an enlarged,   tender liver. Blood tests were normal, except that he had a very high triglyceride   level. (Triglycerides are a type of blood fat found in the diet and also   produced by the liver.) The normal triglyceride level is up to 150 mg\/ dL--   that is, 150 mg for every 100 mL of blood. Tom's triglycerides were over   1,000 mg\/ dL. A scan showed his liver to be swollen with fat.\u003c\/p\u003e   \u003cp\u003eRemember that Tom has the same physiology as Cort and Corta, the   cave people. Unfortunately, the body that was meant to hunt and eat   the lean meat of wild game now consumes a dinner that all too often   consists of six to eight ounces of red meat from the supermarket. Tom's   lunches while on the road are frequently double cheeseburgers and   fries. These high-fat meals, combined with Tom's nightly use of alcohol,   were more than his liver could handle. This resulted in the high   triglyceride content in his bloodstream and caused his liver to swell.   Tom's pain was due to a liver that was so engorged with fat that it   stretched its own lining when he moved or stood. We could have prescribed   drugs for Tom's condition, but the medications that lower   triglyceride levels have a number of side effects (also see Chapter 6).\u003c\/p\u003e   \u003cp\u003eAfter discussing his options, Tom decided to make some changes.   He revamped his diet by reducing his fat intake to less than 20 percent   of his total calories. His main protein source became vegetables and   cold-water fish, especially salmon. The fish is relatively low in fat and   contains omega-3 fatty acids. This substance naturally lowers triglyceride   levels and may be an important reason why people who consume   large amounts of fish have low rates of heart disease. He ate red meat   only once each week and limited his intake of alcohol to one or two   beverages, and just on the weekend. \u003c\/p\u003e  \u003cp\u003eTom began to train on a stationary bike three times each week and   went for walks around his neighborhood for 20 to 30 minutes every   evening. Although he struggled with making all the dietary and the   physical activity changes at first, his wife supported him in his new   lifestyle. She shopped for nonfat food items and, like Corta, gathered   fruits and vegetables, but obtained them at the local supermarket. The   healthy changes in eating and exercise were good for Tom's immediate   family members, which included his two sons and a daughter. Tom's   triglyceride level plummeted to 240 mg\/ dL within three weeks. His abdominal   pain vanished, and he lost 16 pounds over the next two   months. A side benefit of his lifestyle change was that Tom's good, or   HDL cholesterol, increased by 10 mg\/ dL. Just the change in HDL   cholesterol alone reduced Tom's chance for developing heart disease   by more than 20 percent. In addition, he improved his fitness and   drained the fat from his enlarged liver. \u003c\/p\u003e  \u003cp\u003e\u003cb\u003eImproving Emotional Health\u003c\/b\u003e\u003c\/p\u003e   \u003cp\u003eKarla was waking up early in the morning and feeling unrested when she   went to work. As a grade school teacher for the past 10 years, her work was   still enjoyable, and she loved watching the light come on when her students   grasped a new concept. But Karla felt that the stress of daily contact with 8-year-olds   was, in her words, \"getting to me.\" She reported that her father and mother   were currently taking medication for treatment of depression, and wondered   whether she should begin similar drug therapy. Karla was tired of feeling blah. \u003c\/p\u003e  \u003cp\u003eAt 34, Karla also was worried about other aspects of her health. Her   mother had heart disease and had recently undergone successful open-heart   surgery to bypass clogged arteries. Karla wondered whether those sharp pains   in her chest meant that she soon would suffer the same fate as her mother. \u003c\/p\u003e  \u003cp\u003eAfter some routine questions about her past history (she did not smoke and   ate a healthy, low-fat diet), a physical examination (she had normal blood pressure   and a normal cardiovascular exam), blood tests (her cholesterol and blood   sugar levels were normal), and assurances that she was not suffering from heart   disease symptoms, we began a discussion of various therapies for depression.   \u003c\/p\u003e\u003cp\u003eAfter learning the effects of various medicines, she decided to begin   weekly counseling sessions. Karla said she also wanted to start an exercise   program. Because she enjoyed jogging in the past, walking and jogging   were recommended. After school, Karla began jogging around the school-yard.   At first, she could only walk and jog four times around the perimeter   (about one mile total). After one week, she increased the run to six laps   around the playground. Each week she added two laps. \u003c\/p\u003e  \u003cp\u003eBy six weeks into her program, Karla was running about 3 1 \/2 miles each   weekday. She was able to sleep through the night, had more energy, and her   mood improved. Although it took about 45 minutes out of her day, she believed   the extra energy made up for any lost time. Karla visited the counselor   three times and was doing so well, she was told to return only if she felt she   needed further help.\u003c\/p\u003e   \u003cp\u003eDepression can cause a variety of complaints besides feeling sad. You   can feel tired and lose interest in activities or people. Some people   have trouble sleeping, suffer a loss of sex drive, and begin either overeating   undereating. Karla had mild depression. A universal finding in exercise   studies is that people experience a greater sense of well-being.   Regular physical activity is as effective as counseling or drugs for the   treatment of mild depression. \u003c\/p\u003e  \u003cp\u003eThere are many theories as to why exercise works as a treatment   for depression, and the reason probably differs among individuals (discussed   in Chapter 11). No matter the mechanism, it is clear that exercise   works in many cases. \u003c\/p\u003e  \u003cp\u003eExercise has been credited with many psychological benefits beyond   a sense of feeling good and relieving symptoms of depression.   Regular physical activity can have a tranquilizing effect and reduces   anxiety (also see Chapter 11). It has been documented that when you   exercise for 30 minutes, three times a week, you lower the adrenaline   hormones circulating in your bloodstream. These hormones are the   main chemicals that cause us to fight or run from stressful situations.   For Cort and Corta, the stress may have been an attacking giant sloth,   but today it may be paying your taxes or facing an oncoming sports utility   vehicle on a side street as the driver talks on a cellular phone.\u003c\/p\u003e  \u003cp\u003eBy reducing the surge of adrenaline during stress, a calming effect    can occur. Specialized muscle testing with electromyography has confirmed    a greater relaxation effect after exercise. Exercise is an effective    adjunctive therapy for anxiety, comparable to meditation and behavior    change practices.\u003c\/p\u003e  \u003cb\u003eOther Health Effects\u003c\/b\u003e   \u003cp\u003eThe effects of exercise extend to nearly every system of our body. An    ever-expanding list of benefits is being compiled by researchers. These    benefits include cancer prevention, lower eye pressure (which reduces    the chances of developing glaucoma), and stronger bones. Exercise    also can be used for rehabilitation-- from treatment of injuries, to therapy    after a heart attack or bypass surgery. Some of the important non-cardiac    effects of exercise are shown in Table 1.2.  \u003c\/p\u003e  \u003cp\u003e\u003cb\u003eAre You Ready to Exercise? \u003c\/b\u003e\u003c\/p\u003e   \u003cp\u003eAre you convinced about the benefits of regular physical activity? If    you are not, please reread this chapter or take off all your clothes and    look into a full-length mirror. If you are still not convinced, don't despair.    Talk to your spouse, children, friends, or neighbors about joining    you for a short walk, or take your dog out for a stroll in the neighborhood.    If you don't have a dog, take the neighbor's dog for a walk. Park    the car a few extra blocks from your work. Use the stairs rather than    the elevator. Remember, small changes will improve the quantity and    quality of your life. \u003c\/p\u003e   If you are ready to begin an exercise program, give yourself a pat on    the back. To help ensure exercise safety, please turn to Chapter 12,    where we discuss how to prepare for your training program. If you have    a medical condition requiring regular care, such as diabetes, asthma, or    high blood pressure, or if you answer yes to any of these questions, then    you should be evaluated by your physician before you start training.    If you answered no to these questions, then you can begin to    change your lifestyle. Now continue to read the rest of this book and    become an honorary member of Cort and Corta's clan.    \u003cb\u003eReady to Exercise?    \u003c\/b\u003e\u003cul\u003e\n\u003cli\u003e Has your doctor ever said you had heart trouble?    \u003c\/li\u003e\n\u003cli\u003e Do you have trouble breathing when you exercise?    \u003c\/li\u003e\n\u003cli\u003e Do you frequently have pains in your arms and chest?    \u003c\/li\u003e\n\u003cli\u003e Do you often feel faint or have spells of dizziness?    \u003c\/li\u003e\n\u003cli\u003e Have you ever been told your blood pressure was too high?    \u003c\/li\u003e\n\u003cli\u003e Have you been told you have a bone or joint problem that can be made worse by exercise?    \u003c\/li\u003e\n\u003cli\u003e Are you over age 65 and not accustomed to exercise?    \u003c\/li\u003e\n\u003cli\u003e Have you been told your cholesterol levels are abnormal?    \u003c\/li\u003e\n\u003cli\u003e Have close family members had heart disease before age 60?    \u003c\/li\u003e\n\u003cli\u003e Do you have diabetes?    \u003c\/li\u003e\n\u003cli\u003e Do you smoke or have you smoked the equivalent of one pack of cigarettes per day for    10 or more years? \u003c\/li\u003e\n\u003c\/ul\u003e  ","brand":"Turner Publishing Company","offers":[{"title":"Default Title","offer_id":50079334793456,"sku":"9781630262020","price":31.95,"currency_code":"USD","in_stock":false}],"url":"https:\/\/shop-qa.barnesandnoble.com\/products\/9781630262020","provider":"Barnes \u0026 Noble (DEV)","version":"1.0","type":"link"}