The One Minute Podcast: Recent Episodes
Coach Gregory Wallace, MS
The One Minute Podcast is designed to share tips and benefits associated with healthy living fueled by the Body of Christ! Please visit our website and change your life today. Virtual and Online Courses Available!
in this episode we have special guest Kiara Hayes giving us her knowledge on balance training and her tips on this subject. FOLLOW US AT @iatofitness
Tip: Regular exercise Builds and maintains healthy muscles, bones, and joints
Things to know:
Exercise is the stimulus that makes bones stronger. Your muscles grow and strengthen in response to exercise; bone behaves similarly. Stressing bone through activity and exercise encourages it to increase its calcium content and grow more dense.
When you are physically active you strengthen your muscles. Your bones adapt by building more cells and as a result your bones and muscles become stronger. Strong bones and muscles protect against injury and improves balance and coordination. In addition active adults experience less joint stiffness and improved flexibility.
Exercise builds and strengthens muscles, which can protect the bones from injury, and support and protect joints affected by arthritis. Strong muscles also give stability and improve balance and coordination. Exercise improves blood supply to the muscles and increases their capacity to use oxygen.
Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
In this episode we explore the topic of Acute and Chronic effects of exercise.
A chronic adaptation refers to the long term affects on one or more of the bodies systems as a person sustains their exercise habit. Chronic adaptations are essentially the benefits a client receives over the long term if they 'stick to it'.
Flexibility: Low intensity stretching (or similar activity, e.g. yoga) focusing on extending ...
Muscular power: Low repetition resistance training with moderate-heavy loads focus...
Muscular hypertrophy: Moderate repetition (6-12) resistance training with heavy loads ...
Muscular endurance: High repetition resistance training (≥ 13) with moderate loads ...
Exercise training or the “chronic exercise” intervention can be defined as a repeated amount of bouts of exercise during a short or long-term period of time) while, the “acute exercise” can be defined as a single bout of exercise.
TIP: Regular exercise reduces or maintains body weight or body fat
Did you know:
· Obesity can lead to several serious health problems, including heart disease, diabetes, stroke, high cholesterol, and some types of cancer.
· Carrying around too much weight feels uncomfortable, and it can also damage your health.
· According the Centers of Disease Control and Prevention Trusted Source (CDC), obesity rates have skyrocketed in the United States in recent years.
· As of 2010, more than one-third of American adults have obesity, defined as having a body mass index (BMI) of 30 or higher.
Physical activity increases our total energy expenditure, which can help us stay in energy balance or even lose weight, as long as we don't eat more to compensate for the extra calories we burn.
Physical activity decreases fat around the waist and total body fat, slowing the development of abdominal obesity.
Exercise increases our metabolism. As we exercise, we burn calories this calorie burn can last throughout the day which is called the afterburn
One method that can help a person lose weight is to limit the number of calories taken in through their diet.
The other way is to burn extra calories with exercise.
The total amount of exercise you engage in during a day matters more than whether or not you do it in a single session. That’s why small changes in your daily routine can make a big difference in your waistline.
TIP: Regular exercise reduces the risk of developing diabetes
Facts about Diabetes
Diabetes
· Total: 37.3 million people have diabetes (11.3% of the US population)
· Diagnosed: 28.7 million people, including 28.5 million adults
· Undiagnosed: 8.5 million people (23.0% of adults are undiagnosed)
Prediabetes
· Total: 96 million people aged 18 years or older have prediabetes (38.0% of the adult US population)
· 65 years or older: 26.4 million people aged 65 years or older (48.8%) have prediabetes)
Weight loss resulting from healthy eating and increased physical activity enables muscle cells to use insulin and glucose more efficiently, thus lowering diabetes risk. Lack of exercise can cause muscle cells to lose their sensitivity to insulin, which controls levels of sugar in the blood.
Exercise is an absolutely vital part of type 1 diabetes treatment. Staying fit and active throughout your life has many benefits, but the biggest one for people with diabetes is this: it helps you control diabetes and prevent long-term complications.
Doing physical activity regularly may help prevent diabetes. People with prediabetes often have reduced insulin sensitivity, also known as insulin resistance. In this state, your pancreas has to make more insulin to get sugar out of your blood and into cells
Reference:
Centers for Disease Control and Prevention. National Diabetes Statistics Report website. https://www.cdc.gov/diabetes/data/statistics-report/index.html. Accessed [03/26/22].
TIP: Regular exercise reduces the risk of developing colon cancer and breast cancer
Did you know that according to the American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention that getting more physical activity is associated with a lower risk of developing several types of cancer, including breast, prostate, colon, endometrium, and possibly pancreatic cancer?
Physical activity reduces body fat and therefore has a beneficial effect on colorectal cancer risk, possibly through a reduction in insulin resistance and inflammation. Both insulin resistance and inflammation have been linked to colorectal cancer development.
People who are active their entire lives have the lowest risk of developing colon cancer and breast cancer. Women who engage in moderate to vigorous exercise for more than 3 hours per week have a 30% to 40% lower risk of breast cancer because exercise increases antioxidant levels and DNA repair. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Free radicals are molecules produced when your body breaks down food or when you're exposed to tobacco smoke or radiation.
Antioxidants can also affect growth factor production and insulin metabolism in ways that reduce inflammation and increase immune function." According to the National Cancer Institute, most physically active adults can reduce their risk of colon cancer by as much as 24% just by being physically active.
TIP: Regular exercise reduces high cholesterol or the risk of developing high cholesterol In understanding the effects of exercise on your cholesterol it is important to first know the two primary proteins that contribute to total cholesterol. The two primary proteins are LDL (Low Density Lipoproteins) and HDL (High Density Lipoproteins) The low-density lipoproteins are characterized as our bad cholesterol so in high quantities of low density lipoproteins we are at a greater risk for cardiovascular diseases like a heart attack or stroke because LDL typically collects in walls of our blood vessels causing plaque to build up. The plaque formed by this fatty substance on the inner walls of arteries can block or restrict blood flow. The high-density lipoproteins are characterized as our good cholesterol because it helps remove other forms of cholesterol from our bloodstream however in high quantities of HDL we could slow the process of clearing LDL cholesterol from your arteries. Exercise stimulates enzymes that help move LDL from the blood and blood-vessel walls to the liver. From there, the cholesterol is converted into bile for digestion or excreted. So, the more you exercise, the more LDL your body expels. Exercise can lower your LDL cholesterol up to 15% and raise your HDL level up to 20%. You'll see a difference after a few months. You'll see changes in your LDL level after just 3-6 months of exercising regularly. It takes longer to see a difference in HDL. Studies show that regular exercise can help lower bad cholesterol levels and raise good cholesterol levels. For example, the results of a 2019 study involving 425 older adults showed that moderate and vigorous physical activity lowered blood pressure, reduced blood sugar levels, and increased HDL cholesterol levels.
TIP: Regular exercise reduces high blood pressure or the risk of developing high blood pressure
Regular exercise can lower your blood pressure by making your heart stronger. A stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure.Normally during exercise, blood pressure increases to push the flow of oxygen-rich blood throughout the body. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out. So, health professionals theorize, the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day.
TIP: Regular exercise reduces the risk of developing or dying from heart disease!
Regular exercise causes the body to adapt to the stress and load put on the body. When we exercise there are physiological changes that elevate our heart rate. The primary physiological change is an elevation in heart rate causing the heart to pump faster getting more blood through the body and to the tissues that are being worked. As we continue to exercise the heart begins working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure. Exercise also Improves the muscles' ability to pull oxygen out of the blood, reducing the need for the heart to pump more blood to the muscles. Exercise reduces stress hormones that can put an extra burden on the heart thereby lowering blood pressure and decreasing the probability of incurring heart disease.
TIP: Regular exercise reduces the risk of premature death!
Premature death is defined as death that occurs before the average age of death in a certain population. In the United States, the average of death is about 75 years of age. Smoking cigarettes and being exposed to secondhand tobacco smoke are leading causes of premature death in the United Staes.
Many studies have shown that physical activity is associated with a decrease in all causes of mortality and may exceed life by 1 - 2 years. There is also clear evidence that higher levels of physical activity regardless of intensity.