Let's Get Physical!

Physical Activity isn't Optional - it's a Must!

Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer or dancing are all good examples of being active.

Being physically active is a KEY element in living a longer, healthier, happier life. It can help relieve stress, provide an overall feeling of well-being, and reduce our risk of many chronic diseases such as heart disease and diabetes. It can also play a major role in weight control, and may even support better memory in older people.

Get Moving to Prevent & Treat Diabetes

Type 2 diabetes is one of the fastest growing public health problems worldwide. The relationship between staying physically active and the risk of developing diabetes has been assessed by a number of clinical trials. The results from these studies consistently tell us that regular physical activity reduces the risk of type 2 Diabetes by 15-60% (1).

If you already have diabetes, exercise and better health go hand in hand. Regular physical activity can help improve blood sugar control, as well as boost overall fitness and reduce the risk of heart disease and nerve damage. Exercise counteracts those risks by improving blood flow, increasing the heart's pumping power and decreasing cholesterol levels.

Physical Activity Fends Off 'Fat Gene' Effects

Becoming overweight often involves many factors from poor diet to "stress eating", couch potato behavior and genetics. While experts say there are probably many genetic differences that can influence obesity, one gene variation that has been linked to excess weight can be overcome by 3-4 hours of moderate physical activity daily according to a study conducted among the Amish people.

Scientists believe that about 30% of Caucasians with European ancestry have a variation in the FTO gene linked to obesity, including the Amish. That genetic variation can make people more susceptible to gaining weight, possibly by regulating food intake.

In the study, which involved over 700 Amish, re-searchers determined which people had the variation of the FTO gene linked to obesity (2). Among people with the variant, those who got about 3-4 hours of moderate physical activity a day weighed about 15 lbs. less on average than the least active people who had the variant. That included such activities as brisk walking, housecleaning and gardening.

People with the genetic variant were no more likely to be overweight than those who had a regular version of the gene, so long as they kept active. "It's only when you're not active that the gene hurts", according to the researchers. Physical activity - and lots of it - is a way to overcome the effects of this genetic inheritance.

People with the genetic variant were no more likely to be overweight than those who had a regular version of the gene, so long as they kept active. "It's only when you're not active that the gene hurts", according to the researchers. Physical activity - and lots of it - is a way to overcome the effects of this genetic inheritance.

Physically Active People Retain Brain Power

A newly reported trial is the first to demonstrate that exercise can improve the ability to think, reason and remember in older people with mild cognitive impairment who were at risk for Alzheimer's (3).

In the study, subjects participated in a 6-month home-based program of physical activity. Some participants received instruction about physical activity, while others did not. For those that engaged in more physical activity, the cognitive benefits were not only apparent at the end of 6 months, but also lasted for an additional 12 months. The best part of all, is the program entailed an increase in physical activity of just 20 minutes per day.

References

1. QI L, et al. Genes, environment, and interactions in prevention of type 2 diabetes: a focus on physical activity and lifestyle changes. Curr Mol Med 8:519-32, 2008.
2. Rampersaud E, et al. Physical activity and the association of common FTO gene variants with body mass index and obesity. Arch Inter Med 168:1791-7, 2008.
3. Lautenschlager NT, et al. Effect of physical activity on cognitive function in older adults at risk for Alzheimer disease: a randomized trial. JAMA 300:1027-37, 2008.