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Exercise
For some of us, the 'endorphin high' we get from exercising is all we need to keep us coming back day after day. For others who need some convincing that the time they spend moving is worth the trouble, there's lots of data to support it. Particularly over the past decade, there have been many studies showing the health benefits of exercise. It is easy to observe the outward effect of exercise on muscle tone and weight, but it's not as easy to see the impact on the inside of your body. We now know that exercise decreases the risk of certain cancers and of dementia and is helpful as part of the regimen for the treatment of common chronic conditions such as depression, high blood pressure, high cholesterol, coronary artery disease, obesity, arthritis, osteoporosis, chronic fatigue syndrome and insomnia. It also can decrease stress and improve self-image. In future posts, we'll talk about more recent research into the importance of exercise in reducing 'visceral fat', commonly referred to as toxic 'belly fat'. There have been many articles in the media referring to the risk of fat around the middle being associated with inflammation and insulin resistance, and eventually to heart disease, strokes and the like. So one "treatment" - i.e. exercise, can impact so many processes.
Some people shy away from exercise because they don't enjoy it or because they don't think they could ever do enough to make a difference in their appearance or health. That should not discourage you. Even if you are not at an ideal body weight, increased activity still reduces your long-term health risks. The American Heart Association recommends at least 30 minutes of exercise most days of the week. They say that for every hour of walking, you may increase your life expectancy by two hours. That's hard to believe, but that's what's been shown. Of course, as every good TV commercial will tell you, if you have a history of heart disease, smoking, high blood pressure or high cholesterol, or have not been exercising, check with your doctor before pursuing a new exercise regimen.
The women in our Lady Docs group feel so fortunate that we have been able to combine community, exercise and fun. We would like to include you in our quest for overall good health. Over time, in this exercise section, we plan to cover everything from balance and flexibility to high intensity interval training. If you're not enjoying exercise, then we hope this section will help spark your interest in a different activity or a different place to walk, or inspire you to ask a friend or two to join you try something new. That's what Thu did four years ago - and looks what's happened since!
Thanks Thu for what you've done!
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Playing For Two - Pregnancy and Athletic Training
written by Reshma Rathod, MSPT, MBA
on Wednesday, 27th September, 2017
There are moments in one’s tennis career that are life
changing: earning your first direct entry into a WTA event; moving up
the rankings to the next level; winning your first title; being
selected to compete for your country; or learning that you are going
to be a mother. For some players, motherhood and pregnancy are an
exciting time. For others, finding out they are ...
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An Evening Ride on the C&O Canal, a Ride of Mindfulness
written by Thu Tran, MD,FACOG
on Sunday, 9th April, 2017
Are you bored with your exercise? Do you find yourself not motivated
enough to get to the gym? To stay fit, are there activities that you
would rather do than working out in a gym setting? A recent Harvard
health blog “Find Your Exercise Style,” addressed the
issue of exercise modalities in different people. In this blog,
Madhuri Kale, a physical therapist at ...
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Fit or Thin: Which is more important??
written by Marsha Seidelman, M.D.
on Thursday, 2nd February, 2017
In the media and in medical literature, there are debates about which
is more important for a long healthy life, being fit or being thin.
There isn’t a simple answer, so I’d like to thank my
colleagues for debating these points with me recently. For sure,
FITNESS is VERY important. Fitness - being able to perform well on a
treadmill test - proves that all systems ...
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Get Fit, Live Longer
written by Marsha Seidelman, M.D.
on Monday, 26th December, 2016
There is much discussion in the medical literature about which is
more important for a long healthy life, being fit or having a healthy
weight. There isn’t a simple answer, so I’d like to thank
my colleagues for debating these points with me over the past few
days.
For sure, FITNESS is VERY important. From a medical standpoint,
fitness means being able to perform ...
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The Positive Health Benefits of Being Outdoors
written by Aruna Nathan, M.D.
on Sunday, 27th November, 2016
Although this post is about exercising and associated health impacts,
let me begin by stating that being outdoors is good for your mental
wellbeing. Even spending a short time outdoors goes a long way to
improve focus, creativity and self-esteem! Perhaps, this is what
prompted the great Naturalist John Muir to state “In every walk
with nature one receives far more than ...
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Now More Than Ever Our Children Need a Sense of Calm
written by Candace Stromberg
on Saturday, 19th November, 2016
In these times of conflict and polarization of our society, we need
love and compassion more than ever. It doesn’t matter which side
you are on politically; you can’t deny the charged and
contentious atmosphere. It’s palpable. I, for one, worry for our
children.
Children are a lot like animals in their ability to sense and pick up
on emotions easily. Kids ...
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The Power of Strength
written by Marsha Seidelman, M.D.
on Wednesday, 9th November, 2016
Here’s what drove home the importance of strength training to
me. I was helping my daughter get one last piece of IKEA furniture - I
must say we are MASTER IKEA furniture putter-togethers! We were able
to get the kitchen table into her car, but then came the chore of
carrying it up a few flights of steps. It was heavy and packed in a
long, thin carton. As we were standing ...
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Yoga and Mindfulness, Yoga and Toning
written by Debi Schenk
on Tuesday, 6th September, 2016
Yoga and Mindfulness Yoga forces us to be in the present
moment, connecting inward with our breath and our body. Understanding
the awareness of how your body moves, the health of your body, and
your alignment, is the best way to improve your relationship with
yourself. Controlling the breath is the most significant part of the
yoga practice. Once you can create your poses ...
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Confessions of a Gym Rat: How I Have Matured with my Exercise Routine
written by Thu Tran, MD,FACOG
on Sunday, 20th March, 2016
I read my friend Dr. Julia Korenman’s blog a few weeks ago
about why she exercises. Julia is a better athlete than she admitted,
and a disciplined one when it comes to fitness. She comes out to walk
or jog on the C&O even in the deep winter. For anyone who devotes a
big chunk of her busy time each week to exercise, there always seems
to be a point of “awakening,” ...
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Yoga for Life
written by Jattu Senesie M.D., FACOG
on Tuesday, 3rd November, 2015
I enjoy gaining daily insight and knowledge. Years of formal
education, fitness training and Bible study have allowed me to stretch
my intellectual, physical and spiritual boundaries.
However, nothing challenges all of them at the same time for me as
much Bikram yoga. Maybe it’s because for me Bikram is a metaphor
for daily life.
Sometimes, I am going to be uncomfortable. ...
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