LIFESTYLE AND OUR HEALTH~MOVEMENT AND EXERCISE

by: Allie Might, FMC, INHC, ATT

Movement and exercise, or physical activity, is a healthy lifestyle component that we all know about and are often not consistent with in our day-to-day life. We all hear about it, read about it, talk about it, and try it out. However, do we know why it is so important for wellness other than during weight loss programs?

So, you are looking to lose weight. The first things typically advised are to change the diet and add exercise. While it is a critical part of any weight loss plan, the additional benefits of exercise have proven to be essential. The benefits widely recommended by prestigious institutions such as Harvard Medical School, The Mayo Clinic and The U.S. Centers for Disease Control and Prevention (CDC).

The health benefits to consistent exercise can have a positive impact on every part of the body, both cognitively and physically. A few benefits that can often be felt quickly is improved sleep (who does not want better sleep?), less anxiety and stress and increased happiness (yea endorphins!), and healthier blood pressure levels. Personally, I have found that I have more energy throughout the day.

While the benefits felt are amazing, the health benefits that take a little more time to have an impact are incredible. One of these benefits is commonly known to help support healthy bone density, as well as help to improve strength and balance to reduce falls and fractures, particularly as we age. Low-impact exercise such as walking can benefit the bones and muscles.

The next benefit has to do with the positive impact exercise can have on heart health. This includes all aspects of cardiovascular health. Exercise has shown to be effective in lowering the risk of heart disease, the risk of stroke, the risk of heart attacks and may even help to achieve healthy cholesterol levels. Most surprising comes from Harvard Medical School in relation to diabetes. They show that exercising regularly, particularly aerobic-style exercise, can help to lower the risk of type-2 diabetes. This is because exercise helps to remove unneeded sugar from the bloodstream.

Another benefit not to ignore is the impact exercise has on brain health. Studies supported by MedicalNewsToday and the CDC conclude that regular exercise contributes to good cognitive function. This long-term brain support helps to lower the risk of such issues as dementia and even Alzheimer’s Disease. Helping the brain to reduce aging is a benefit that all of us look to accomplish.

Lastly, the most surprising benefit is how regular exercise may influence certain types of cancer. These studies have found that this can be a contributing factor to help lower the risk of certain cancers such as breast, colon, bladder, kidney, stomach, esophageal and uterine. This is in part due to how exercise helps to reduce stress, inflammation, and obesity, which can be contributing factors for cancers.

I want to challenge you to strive for 10,000 steps per day, or 30 minutes of exercise 5 days a week, which is along the guidelines recommended by CDC through research. As always, I recommend checking with your doctor before beginning an exercise program.

CARTILAGE Hx is Type-II collagen or UC-II. Taking cartilage has shown to be beneficial for the joints to help reduce pain and deterioration. This is helpful for not only those that have arthritis, but also for those that are active and exercise.

PROTEIN POWDER is an easy and effective way to add protein to one’s diet. Protein needed for muscles, but also important for the immune system and vital organs in the body.

ACTIVE HX, made up of β-Hydroxy β-Methylbutyrate Monohydrate or HMB. Studies have shown that it can be highly effective in enhancing both muscle mass and muscle composition. This can help with strength and flexibility.

WORKOUT POWER SHAKE

1 cup Water

1 cup Ice

2 scoops Vanilla Whey Protein Powder or 1 scoop Plant Protein

2 scoops Collagen Hx

1 scoop Active Hx

2 Cartilage Hx capsules, contents only

1 Banana

2 Tablespoons Peanut Butter OR 1 Tablespoon Almond Butter

Add all ingredients to a blender with the contents of the Cartilage Hx and blend until smooth. Pour into a glass and enjoy!

www.cdc.gov/physical-activity-basics/health-benefits/adults.html

www.medicalnewstoday.com/articles/benefits-of-exercise

pmc.ncbi.nlm.nih.gov/articles/PMC4983622/

www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet

www.health.harvard.edu/topics/exercise-and-fitness

www.cdc.gov/physical-activity-basics/benefits/index.html

www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

www.webmd.com/vitamins/ai/ingredientmono-714/collagen-type-ii-native

www.health.harvard.edu/blog/the-scoop-on-protein-powder-2020030918986

pmc.ncbi.nlm.nih.gov/articles/PMC11724150/

pubmed.ncbi.nlm.nih.gov/32857128/