Move, Move, Move

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Keeping our bodies and communities moving!

It is now mid-summer and perfect timing, as July is National Park and Recreation month.

I love this year’s theme-

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“Discover the power of play and adventure. For children and adults, play is a vital part of our mental well-being, physical health and personal interactions”

“Local park and recreation agencies provide crucial health and wellness opportunities for all populations in communities across the country. As America continues to face serious health issues including rising rates of chronic disease, an increased prevalence of sedentary lifestyles and poor nutrition habits, parks and recreation offer an affordable and accessible solution.”

 

This is right in line with my favorite topic, movement and exercise, and is a common blog topic as the national statistics on chronic disease and the lack of moving are staggering.

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As a physical therapy profession we can do something, this is right in our wheelhouse.  Physical therapists are THE movement specialists and it is our duty to keep the people moving in the communities in which we live.  This summer, a growing group of physical therapists are joining forces with the hashtag #summerofMOVE to spread the awareness of the benefits of exercise and movement.  This movement is started by, Free the Yoke a website dedicated to freeing the yoke of chronic disease through exercise and movement.  Are you part of a ‘movement awareness’ group?  Let us know through Twitter, email, or leave a comment below!  We’d love to know and share with our readers!

 

FTY

 

There are many recent research studies outlining the benefits of exercise and movement with different populations.  The Department of Health and Human Services (HHS) – has guidelines for physical activity.

  • Adults between the ages of 18 and 64 to exercise moderately for at least two hours and 30 minutes or vigorously exercise for at least an hour and 15 minutes weekly.

The Centers for Disease Control recommends that children be active for at least one hour every day.

“In the USA, 27 percent of kids actually get that.” said David Egner, president of the Ralph C. Wilson, Jr. Foundation.

It would be easy to blame new technology and video games for the dismal rates of physical activity that kids get today. But the reasons are a lot more complex than that, Egner says. It is combination of access to parks, early sport specialization, socioeconomic issues, and technology.

The Aspen Institute Sports and Society Program, has several recommendations for communities and families to help get kids more physically active, including encouraging kids to sample different sports, reintroducing free play, and revitalizing local sports leagues.

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Exercise has Benefits-Pick your Favorite topic

 

Low Back Pain – Regularly engaging in physical activity, from walking to intense exercise, may help to reduce the risk of chronic low back pain by as much as 16% according to a meta-analysis published in the British Journal of Sports Medicine.

Exercise for the primary prevention of low back pain

Heart Disease – Exercise has a favorable effect on virtually all risk factors of cardiovascular disease.  Exercise limits inflammation associated with heart disease.  Many recent studies have focused on C-reactive protein, a marker of inflammation. Research showed that sedentary folks who embarked on three- to six-month exercise programs, on average, experienced a 30 percent dip in their C-reactive protein levels – about the same drop as someone given a statin.

High fitness is associated with a better cardiovascular risk profile in patients with type 2 diabetes mellitus

Cancer – The relationship between physical activity and cancer has shown that greater levels of leisure-time physical activity were associated with a lower risk of developing 13 different types of cancer. You don’t have to be a marathon runner to consider yourself physically active. Walking at about 3 mph (or 20 minutes per mile) is considered moderate intensity. The American Cancer Society recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of vigorous activity each week (or a combination of these). You can get in the recommended activity levels by just walking on your lunch break for 30 minutes, 5 days a week.

Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults.

Diabetes – you don’t have to look very hard to find the positive relationship of exercise and Diabetes.

Regular Exercise

  • lowers blood pressure and cholesterol
  • lowers your risk for heart disease and stroke
  • burns calories to help you lose or maintain weight
  • increases your energy for daily activities
  • helps you sleep better
  • relieves stress
  • strengthens your heart and improves your blood circulation
  • strengthens your muscles and bones
  • keeps your joints flexible
  • improves your balance to prevent falls
  • reduces symptoms of depression and improves quality of life

Exercise and the Brain

Makes you smarter –

A meta-analysis published in the British Journal of Sports Medicine showed that physical exercise improved cognitive function in the over 50s, regardless of the cognitive status of participants. Interventions of aerobic exercise, resistance training, multi-component training and tai chi, all had significant point estimates. The results of the meta-analysis were consistent and independent of the cognitive domain tested or the cognitive status of the participants.

Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis

Children with attention difficulty – 

The Health Behaviors & Cognition Laboratory out of Michigan State University is currently doing research related to exercise and children with ADHD.

  • The Effect of Single Bouts of Exercise For Children with ADHD
    • The main goal of this research is to determine how various types of exercise may influence cognition and scholastic achievement in children with attention-deficit/hyperactivity disorder (ADHD).

http://education.msu.edu/kin/hbcl/research.html

Exercise and Mood – A recently published review gathers information about exercise and how it effect the mood, and cognition. The graph on 4 is great.  We now can prescribe an exercise and duration for a specific neuro-behavior or neuro-chemical change and have an expectation for how long that change with last.

The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review

 

My simple conclusion to the overwhelming evidence.  Find an activity that you enjoy and move, move, MOVE!!

2 Comments

  1. ig says:

    Hi there, I enjoy reading through your article post.
    I wanted to write a little comment to support you.

    • Clancy Brown says:

      ig, Thank you for the support as we continue to build our site! We are really excited about our growth over the past few months as we strive to provide a quality resource for PT’s.

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