The Risks of Sedentary Behavior

Sedentary behavior is identified by the American Heart Association as a distinct cardiovascular risk factor with prevalence twice that of smoking, hypertension, and dyslipidemia! This is the basis behind my desire to motivate others to move.  While there are relatively rare risk factors involved with beginning an exercise program, there are universal risks associates with a sedentary lifestyle:

• Reduced functional capacity                                                     
• Type 2 diabetes mellitus
• Hypertension
• Colon cancer and breast cancer
• Osteoporosis
• Obesity
• Anxiety and depression
• Cardiovascular disease

Now when considering using “exercise as medicine”, the list of potential risks or side effects isn’t nearly as long as with the laundry list of some medications on the market, just listen to the commercials! The risks from exercise range from the most common – muscle soreness and musculoskeletal injury – to the most serious – myocardial infarction and sudden cardiac death.  Interestingly enough recent *ACSM( American College of Sports Medicine) studies have shown that there is only one exertion related death per year for every 15,000-18,000 in seemingly healthy men.  This is due to a lack of risk assessment or screening prior to beginning their exercise program.  It is important to note that those of you who are moving from a sedentary lifestyle to a more active lifestyle  must avoid unaccustomed  vigorous  activit. The key is to start with low to moderate exercise activity and increase  activity levels gradually. In addition you must have a comprehensive Fitness Evaluation similar to the screenings we offer here at The Body Sanctuary,Inc.  If you are suffering from the symptoms of a sedentary lifestyle, it is time  to stop the downward spiral of your health and begin the process of healing through exercise prescription. You will enjoy the “side effects” of taking healthy doses of exercise to begin a healthier lifestyle:

• Fat loss
• Better energy levels
• Greater self esteem
• Elevated mood levels
• Better sex drive
• More youthful appearance

For more information, listen to our radio show broadcast of this theme. CLICK HERE => Back to the Basics: How to Get Started on a Healthy, Fit Lifestyle

Let’s let these positive symtpoms of exercise drive your motivation to seek assistance and begin to move with a purpose…..Let the journey begin! 

Weight Training vs. Cardio

 Weight training burns twice as many calories as high-intensity cardio.  It took me a while to convert, but once I incorporated weight training sessions into my workouts I quickly bore witness to its benefits.

 It discourages me when I hear so many people are averse to weight training – women in particular, who fear they’ll bulk up like Arnie Schwarzenegger if they lift a couple sets with 10-pound dumbbells. Believe me, the feminine frame isn’t made for a body builder’s physique. Female body builders are only built that way because they consume a special diet, with the aid of supplements, and lift extremely high amounts of weight in a structured program to look that way. For the rest of us, weight training will simply tone your muscles and raise your metabolism, which in turn causes you to burn more calories. Once you start weight training regularly your body will be able to burn far more calories throughout the entire day – even while you sleep – a benefit not reaped from even the highest-intensity cardio workouts.

Weight training is especially important for those of us who are 30 years of age and older. A bi-weekly bout of weight training can help to reverse the natural decline in your metabolism. It also offers excess energy and strengthens bones, which for older women will lessen your risks of developing osteoporosis. It will also elevate your mood naturally during menopause. That’s not to mention the added endurance and energy, plus the improvements to your balance, coordination, posture and overall strength and confidence. Ricardo and I discussed this today on his radio show “Embracing Health” on 89.1 WBCX, there is so much to be learned about the science behind exercise. CLICK HERE Fitness Special Edition: New Studies Showing How Resistance Exercise Lowers Need for Insulin in Gestational Diabetes; Current Trends on How Physical Fitness Programs are Being Incorporated in Disease Prevention and Disease Treatment Plans, Including Cancer; How Yoga May Combat Fibromyalgia Symptoms

 If you’re looking to begin a weight-training program then brace yourself for a ton of benefits. Don’t shy away because you think you’ll have to spend a huge amount of time exercising. Studies show the body benefits from merely 30 minutes three times a week, so take the time to burn extra calories and find all the benefits of a strong healthy body. Find a local class similar to our “30 minute - resistance band” class here at The Body Sanctuary,Inc. these classes offer benefits with minimal time invested. Please feel free to comment and let us know your strategies or road blocks to health and regular exercise sessions.