The Exercise Paradox: Is it Really Killing You?
Just before he jumped off the treadmill, 72-year old Jimm Ites took a deep gasp for air and yelled out, “she’s making me LIVE!” referring to his personal trainer who encouraged him through his regimen. Heads turned in his direction as the other exercisers in the gym stared in confusion…
The paradox that one’s exercise workout, “about killed me!” is often heard in reference to more challenging exercise regimens. Jimm has a counter-cultural view of exercise that challenges that status quo. Even more importantly, his view that exercise “makes us LIVE” is also scientifically accurate.
Let me be clear, to say that exercise is killing you is not only wrong, but it’s completely contradictory. Research suggests that exercise may be the single best thing you can do for your health.
The Evidence
Decades of research shows that a physically active lifestyle prevents chronic disease, decreases risk for early heart attacks, and increases life expectancy. One of the first studies in this field was by Jeremy Morris, who compared the rates of heart disease between drivers and conductors of the London Transport Executive. The results showed that the conductors (who walked around directing traffic all day) compared to the drivers (who sit nearly all day) had significantly lower rates of:
• Coronary heart disease
• Myocardial infarction (i.e. heart attacks)
• Immediate mortality from heart disease
Not only does physical activity literally keep us alive longer, but it also adds life to our years.
A study by J.C. Tsai demonstrated the power of exercise on our QUALITY of life. He examined a 12-week exercise intervention on the health and quality of life of adults with peripheral arterial occlusive disease. The results showed that walking 30-40 minutes per day improved their physical fitness as well as their health-related quality of life, which included:
• Physical function
• Role limitations due to physical problems
• General health
• Bodily pain
• Social function
• Role limitations due to emotional problems
• Mental health
• Vitality
Exercise absolutely does NOT kill us. When we reframe our thinking to have an accurate view of what exercise does for our bodies, it improves how we feel about exercise. We generally experience exercise as more pleasant when we view it not as something that kills us, but as something that truly makes us live.
How to see exercise as life giving
1. Choose exercise modes that are enjoyable for you. For example, not everyone likes to run-that’s okay!
2. As you feel your heart rate increase during exercise, remind yourself that your body is becoming
alert and alive.
3. Know that with each step, you are becoming physically, cardiovascularly, and mentally, stronger and healthier.
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References
Morris, J.N., Heady, J.A., Raffle, P.A.B., Roberts, C.G., and Parks, J.W., 1953. Coronary heart disease and physical activity of work. Lancet, 265, 1111-1120.
Tsai, J. C. , Chan, P., Wang, C. H., Jeng, C., Hsieh, M. H., Kao, P. F., Chen, Y. J. & Liu, J. C. (2002). The effects of exercise training on walking function and perception of health status in elderly patients with peripheral arterial occlusive disease. Journal of Internal Medicine, 252: 448–455.
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