Why Exercise
Look up any illness or disorder in a book on health, either with a traditional medical approach or with a natural healing approach, and it will recommend regular exercise. In fact, recent studies have shown that a lack of regular exercise is equivalent to smoking a pack of cigarettes a day! Menstrual cramps, digestive disorders, multiple sclerosis, arthritis, irritable bowel, respiratory disorders, hepatitis, PMS and menopausal symptoms, and osteoporosis are but a sample of diseases and disorders for which exercise is highly recommended.
Although we encourage a healthy diet and maintaining a healthy weight, it has been shown that even people who are considered obese derive a tremendous benefit from regular exercise, even without reducing their weight.
It can be hard to establish an exercise plan, particularly if you have been sedentary for a long time. Like all good health techniques, regular exercise must be developed as a habit. Developing new habits is usually as difficult to do as breaking bad habits.
There are people who can help you find an exercise plan for you. There are books and local practitioners who can help you and support and encourage your efforts, and work with you to keep you motivated. You can also use meditative and hypnotic techniques to keep you on track while you are developing these new habits.
What do we recommend and why?
Weight training
Patients usually expect the first recommendation to be an aerobics program, and are surprised to hear me recommend weight training (especially my mid-70s-ish female patients!). Aerobics is important—it is part of maintaining healthy heart and lungs—but the benefits of weight training cannot be over-stressed.
Our muscles give us strength and endurance. Miriam E. Nelson, Ph.D., of Tufts University has published several books, including "Strong Women Stay Young," based on her research in weight training. In her book, Dr. Nelson says:
“My study followed 40 postmenopausal women for a year. All were healthy, but sedentary; none was taking hormones. Half the volunteers - the control group - simply maintained their usual lifestyle. The others came to the Tufts University laboratories twice a week and lifted weights.
“Most women begin to lose bone and muscle mass at about age 40; in part because of this, they start to slow down. And that's exactly what happened to the women who didn't exercise. One sedentary year later, their muscles and bones had aged, and they were even less active than before.
“The women who lifted weights changed too - but in the opposite direction. After one year of strength training, their bodies were15 to 20 years more youthful. [Emphasis mine.]
They became stronger - often even stronger than when they were younger.
Without drugs, they regained bone, helping to prevent osteoporosis.
Their balance and flexibility improved.
They were leaner and trimmer, though eating as much as ever.
The women were so energized, they became 27 percent more active.”
Dr. Nelson's program is not difficult. She even worked with women from nursing homes, women who were in wheelchairs. Starting with weights as low as one pound, each worked to her own ability, and progressed according to her own development.
I am a big believer in the "Strong Women" series and program. I have seen it work. It has worked wonders for some of my patients, and I have used it as well when I have had trouble getting back into the groove of working out. The program takes 20 minutes, 2 or 3 times a week.
Studies have shown that even athletes benefit from weight training programs. For example, runners run faster and increase their endurance.
As for weight loss and appearance, muscle burns calories even when we are at rest. Although muscles weighs more than fat, if you lose ten pounds while working with weights, you will be much slimmer than if you lose 15 or 20 pounds simply by dieting. When I lost 10 lbs. while working with weights, I went down two dress sizes, and it only took me six weeks to do so.
We've all seen women who were thin but flabby looking. Contrast that with the women who have a nice, toned look.
You can see that I'm a big fan of weight training. Here a few questions that often come up.
What are the benefits of weight training?
We know that aerobic exercise is important exercise for the heart and lungs. Stretching and yoga are important for flexibility and maintaining healthy joints. But our muscles give us strength and endurance. Our bodies are designed to use the muscles we have.
Will I develop bulky muscles?
No, you won't. Women who are body builders take supplements and work with very heavy weights. They also work out far more than 20 minutes to an hour a day. For the rest of us, we simply do not have the physiology to develop bulky muscles. If you are still concerned, consider this: once you get to where you want to be, you simply go on a maintenance schedule.
I’ve been inactive for awhile. Is weight training for me?
Absolutely. You must start slowly, but you will be surprised at how quickly you progress. Many women find that the weight training leads to such increased energy that they become active in many other ways.
I’m too old to start lifting weights, aren’t I?
You are never too old to start. Some participants in Dr. Nelson's study were in their 80s and 90s! The benefits begin immediately.
I suffer from musculoskeletal disorders. Can weight training help?
Weight training is particularly good for people with musculoskeletal disorders. Carpal tunnel, arthritis, and osteoporosis are examples of disorders I have seen in my office that have been improved with weight training.
If you have such disorders, you should discuss it with your doctor before beginning any exercise program.
Tai Chi
Have you seen pictures of groups of Chinese people beginning their day (usually in the park) with slow, graceful movement? Tai Chi is a wonderful way to exercise. The slow, graceful movements disguise the healthful benefits of this exercising with Tai Chi. It Improves breathing, posture, balance, and flexibility. While many people practice Tai Chi simply for the exercise benefits, many others also enjoy it as a moving meditation. Focusing on your breathing and on simply moving your body is an excellent way to quiet the mind and chase away life’s many distractions.
It’s easy to learn the basics of Tai Chi. It is one of those practices that, depending on your interest and diligence, you can continue to develop for years. It doesn’t matter, though, whether you are a novice, or a master: you will reap the benefits of this ancient Chinese practice.
Yoga
Like Tai Chi, Yoga is a practice in which learning never stops, but the benefits begin immediately. Your balance and flexibility will improve. It has been shown that many of the aches and pains we experience as we age are related to lack of flexibility. Many of my patients who suffer from arthritis simply cannot see themselves as being able to practice yoga. They are amazed to discover that they feel better, their pain is reduces, and they are able to move better and more comfortably when they practice yoga. Most yoga instructors recommend that you work at your own pace, and they emphasize listening to your body: don’t overdo it!