Let's get moving? Where? How?

So the data seems clear, doesn't it?  Women who exercise can expect a 20-30% reduction in the number of breast cancers.  There is evidence for other beneficial effects on: blood pressure, cholesterol, diabetes, stroke, depression, colon cancer, bone density, balance and cognitive decline, to name a few.  But one of the more positive impacts of physical activity was found in a report from www.nurseshealthstudy.org published in the Archives of Internal Medicine Jan 2010 among the five articles in that issue regarding the benefits of exercise.  Women with higher levels of activity were more likely to be "successful" survivors past 70 years.  They define "successful" survival as no chronic diseases, and no major physical, mental or cognitive dysfunction.  Wow!  If you haven't exercised yet today, kinda makes you want to right now!

Where?  How?  Those who have exercise buddies or trainers or a regular plan, know.  But for those who are convinced now to start there are guidelines.  There are websites, such as www.health.gov/paguidelines.com or www.smallstep.com for help or you can ask your doctor or come to see me.  Begin by increasing your level of activity.  If you get no activity or have a balance problem, then walk in place holding on to a chair.  If you get little activity then begin by walking 5 minutes once a day (every day), then twice a day after a few days, then more often or longer.  Even if it takes a month or two, work up to 15 minutes, then increase the pace to where you notice it is not quite as easy to talk while you walk.  After a while you can add another activity or be more vigorous.  You will feel so much better!  Try it!

For those weekend warriors who exercise only once or twice a week: regular is better with fewer orthopedic injuries and cardiac events (JAMA.2006;295:1399-1403).  If you play tennis Saturday, then walk Tuesday and Thursday.

For those who run regularly and worry about your knees "wearing out", they won't.  A recent systematic review in Medicine and Science in Sports & Exercise 2011; 43:432-442 was reassuring.  There was no increase in joint space narrowing, but rather healthier cartilage, with more volume and decrease in knee cartilage defects seen by MRI.  

So enjoy the weekend with physical activity a part of each day.