The Quest for Emotional Wellness No.21: Exercise and Mental Health

Mood and mental health can be challenging to maintain during stressful events or in difficult environments. Researchers have found that group exercise can enhance cognitive performance and mood because of its social interconnectedness and support. According to one such the study, which examined 154 seniors, executive function and fluid intelligence and mood improved over a 6 month trial of group exercise that was conducted just twice a week.

Dear Dr. Jack: Is it Possible to Exercise too Much?

Dr. Jack Harless
Manger of the Franciscan Center

The answer, of course, is yes.  Generally you should give your body a day of rest in between exercise.  If you are diligent about alternating types of activity, it can be done every day.  This means, for example, cardio-vascular exercise on one day, weight training the next, long-distance walking on the following day, etc.  The most important thing is to listen to your body.  It will tell you if you’re overdoing it.  When you go from a mild productive muscle ache, to stabbing, sharp or burning pain, with energy levels dropping, you’re overdoing it.

If you would like to submit questions regarding     overall wellness, health                        and fitness.  Questions can be dropped off at the reception desk or submitted by email to: harlessj@stleonard.net

Team Franciscan Center: Tips for Seniors!

Jon Dolph Fitness Supervisor

Tips for seniors beginning an exercise program

Get clearance first – Before you begin, have a check-up and talk with your doctor or healthcare practitioner about any special conditions you might have. If something hurts, stop doing it -- If you have a persistent pain when you exercise, take a break. If you are sick, you should go easy or skip a few days. When you resume, start slowly again. Know that there are some warning signs that mean you should stop what you are doing and consult a doctor:

Chest pain or pressure

Breathing trouble or excessive shortness of breath

Persistent or sharp muscle or joint pain.

Nausea

Unusual balance difficulty

Severe illness

Start Slowly – Start with 10 minutes a couple times a day if you can. Go slow and be consistent.

Keep It Easy – Moderation is key, don’t overexert yourself.

Breathe – Remember to breathe consistently throughout your exercise.

Hydrate – Drink plenty of water before, during and after your activity.

Warm Up & Cool Down – Always ease your body into and out of exercise. Walk slowly or stretch for at least 5 minutes.

Build Up – Gradually increase the time and intensity of your activity. It will become easier as you exercise consistently.

Mix It Up – Vary the type of activity you do. Try a class like tai chi or yoga for variation. Doing new things will help you remain interested.

Team Corely: Walking for the Health of It!

Walking is one of the easiest and simplest exercises you can perform for overall health and it doesn’t require any special equipment or a lot of money to get started. If you think just walking seems to be too easy of an exercise to be an effective fitness method then...think again. Walking can lower blood pressure, lower LDL (bad) cholesterol, raise HDL (good) cholesterol, reduce risk or manage type 2 diabetes, reduce the risk for cardiovascular disease, and manage your weight. Did you know that walking is a weight bearing exercise that helps maintain bone density and also walking is very easy on the joints? The American College of Sports Medicine (ACSM) and the American Heart Association recommends a moderate intensity physical activity most days of the week for 30 minutes. Walking at a brisk pace enables you to meet the criteria for physical activity for health benefits.

To start a walking program all you would need is a well fitted walking or running shoe with a flexible sole that provides a good arch support and plenty of cushion for your heels. Your clothing should be loose fitting and comfortable. If you’re walking outside make sure to wear sunscreen and don’t forget the sunglasses for the sun. If you want to keep track of the distance you walk, a pedometer would be a good investment.

So there you have it, starting a walking program can be as easy as putting one foot in front of the other. The health benefits that come along with walking are too numerous to be ignored.

Lassonia Corely
Exercise Specialist
Sinclair Community College

Team Franciscan Center: Exercise: Adding Years to Life or Life to Years?

In a 2011 study published in the Lancet, researchers found that those “who exercised for an average of 92 min per week or 15 min a day, had a 14% reduced risk of all-cause mortality (death by any cause), and had a 3 year longer life expectancy. Every additional 15 min of daily exercise beyond the minimum amount of 15 min a day further reduced all-cause mortality by 4%.”

This is a fine study, with a large population studied (over 400,000). This kind of study confirms what seems to make logical sense, if we’re active, we tend to function better, and in a very linear fashion shows we can add years to life.

What isn’t addressed, and in my opinion is every bit as important as life longevity, is quality of life, or adding “life to years.”

What we call exercise today, was for our ancestors movement out of necessity. Movement usually equated to staying alive. Today, we no longer have these concerns and exercise is very often compensatory movement, or movement to make up for a mostly sedentary lifestyle.

Because the clan no longer needs to move to live, and in fact, the group itself has been relegated to a secondary status to the individual, we now find ourselves trudging away on a treadmill, alone, with a headset to keep us company instead of family and friends.

The richness and depth of life, what I feel to be synonymous with wellness, is lost. Yes, exercising by yourself will add years to life, but will it add life to those years? We miss out on the vital and necessary social aspects of life that are the building blocks for wellness or wholeness.

As many of you know, our Vital Life program is based on this fundamental principle, socialization leads to fun and function, and delays frailty and failure. The great news is that by living and participating in the Vital Life, not only will you add years to life with our exciting exercise classes and facility, but you will add life to your years through the richness of our socialization based programs and philosophy. It’s a win-win!

Team Franciscan Center: Spinning Classes

Jon Dolph
Expercise Supervisor

According to the Science of Cycling website, there are definite advantages to using a spinning bike.  It is a low-impact workout, so the joints do not take a lot of damage      while cycling. The spinning bike's sturdy construction supports the body very well to ensure this. There are several muscle groups that are worked at the same time, so a spinning bike can provide a total body workout in one session. In fact, a spinning bike can help you burn up to 500 calories  an hour if you exercise at a high level.

Team Fitness Gurus: Bocce Ball!

The team is preparing to challenge a team from the community! It is all about teamwork and strategy!

Team Fitness Gurus No. 22: New Equipment and Memberships

Did you receive new exercise equipment or a wellness center membership this Christmas? Here are a few tips that will help you launch your new exercise lifestyle safely. Ask you doctor, physical therapist, or personal trainer for guidance concerning how often to exercise and to what intensity. Make sure that you are wearing the right clothing and footwear, and that your workout environment is ventilated and free of obstacles. Don’t forget to read the equipment manual and watching or reading product reviews and videos online can also be helpful. Remember to keep your fitness goals in mind, pay attention to what you are doing when your exercise, and be aware of all of the safety features of your new fitness equipment. Wondering about commitment and motivation? Exercise with a buddy or group and you will find that this provides a great source of fun and built-in motivation!

The Franciscan Center Team: Jon Dolph!

Jon Dolph Exercise Physiologist and Fitness Supervisor

Everyone regardless of age, physical condition, mental health, and emotional well being deserves to experience and enjoy exercise. Exercise not only feels good but also reduces the risk of developing lifestyle related diseases. Regular exercise is also vital to ensuring that our bodies perform their best at any age. Exercise enhances every aspect of physical and mental well being. I strive to encourage, support, and challenge individuals to feel strong, confident and to find fitness programs they truly enjoy. Whether someone wants to lose weight, get stronger, or improve overall fitness, it is important to keep challenging yourself with safe and enjoyable exercises that always incorporate good posture, balance, flexibility, and core strength.