7 Perks of Exercise - Brief Article

Vegetarian Times, March, 1999 by Ronni Sandroff

Surprise! It's not just about losing weight and firming muscles

You know that exercise strengthens your muscles, heart and bones and that it burns calories that would otherwise end up padding your waistline. But there are plenty of other benefits to staying fit. Recent studies show that regular aerobic workouts (jumping rope, walking, biking) and strength-building (lifting weights) activities have other benefits:

Wake you up. If you're too tired to do anything after a day at the office, you can increase your endurance and energy by spending just 20 minutes, two or three times a week, lifting some free weights or working out on circuit-training machines. Strength-training with weights increases the ratio of muscle to fat cells in the body, thus speeding up metabolism and stamina, according to Steven Lamm, M.D., author of Younger at Last: The New World of Vitality Medicine (Simon & Schuster, 1997). A study from Tufts University shows that 12 weeks of strength-training boosts your metabolism so that you can eat an extra 300 calories a day without gaining a pound.

Make you smile. Reach for your sneakers instead of Snickers when you're feeling depressed, anxious or angry. A study from Duke University shows that short bouts (8 to 10 minutes) of strenuous exercise can dramatically reduce negative feelings. Exercise releases brain chemicals known as endorphins, which naturally make you feel good.

Arouse your desire. Researchers don't fully understand why exercise enhances sexuality, but it's clear that it does. In a recent study, women aged 22 to 60 who took an aerobics class for three months reported a 30 percent jump in their frequency of sexual activity. Men who participated in a nine-month running program increased their frequency of sexual intercourse from seven to 12 times a month. Factors believed to cause this boost in desire include an increased blood supply to the sex organs, higher levels of testosterone in men, higher body temperature (duplicating one of the main reactions associated with arousal), decreased body fat and greater stamina and muscle strength.

Prevent cancer. Sustained exercise seems to be a key to cancer prevention. According to a 1997 Norwegian study of 25,000 women aged 20 to 54, a significantly smaller risk of developing breast cancer was found among women who regularly engaged in at least four hours a week of physical exercise. Colon cancer also occurs less frequently among people who exercise. Exactly how exercise lowers cancer rates is still unknown, but researchers theorize that it may boost the immune system's ability to detect and kill cancer cells.

Soothe arthritic joints. Bed rest used to be commonly prescribed for both the joint inflammations of rheumatoid arthritis and the common wear and tear of osteoarthritis. But today, gentle exercise is prescribed instead, notes Paul Waytz, M.D., medical director of the Arthritis Care Program at Abbott Northwestern Hospital in Minneapolis. Stretching, range-of-motion exercises and swimming all help reduce pain and maintain joint mobility. Strength-training builds muscles and keeps joints mobile.

Keep you young. As we grow older, our bodies manufacture less human growth hormone (hGH), a substance that improves our immune system, builds up muscles, bums fat and contributes to our general feeling of well-being. By age 70, growth hormone levels have decreased by 40 percent, resulting in a 30 percent reduction in strength, according to Ronald Klatz, M.D., and Robert Goldman, M.D., authors of Stopping the Clock (Bantam Books, 1996). Exercise--especially lower-body workouts with weights--can stave off age-related declines by stimulating the production of hGH.

Knock you out. Walking and low-impact aerobics can help you sleep. A recent study by the University of Arizona in Tucson found fewer sleep disorders among men and women who took aerobics classes and briskly walked at least 6 blocks a day.

if You Overdo It...

Going that extra mile can make you sore the next day. Here are some herbal remedies to speed your recovery:

Arnica helps ease muscle pain and inflammation and may accelerate the mending of muscle tears. Use topically, massaging tincture, ointment or cream-based formulas directly into sore areas.

Lavender oil is an effective analgesic and anti-inflammatory. Use a few drops straight from the bottle or mix in a tablespoon of vegetable oil and apply to sore muscles.

Peppermint oil makes a cooling anesthetic. Add a few drops to two tablespoons of vegetable oil and massage into skin. Note: Unlike lavender, peppermint can irritate skin if not diluted with a carrier oil.

Red pepper contains capsaicin, which blocks pain. Mix 1/4 to 1/2 teaspoon chopped cayenne in 1 cup warm vegetable oil. Massage oil into skin and apply a warm washcloth to activate the heat of the red pepper. (Wear gloves while chopping red pepper to prevent irritation.)

St. John's wort oil is widely used as a treatment for muscle aches and pains. Massage a few drops into affected areas.