Spring / Summer 2004
From the Young to the Old - A Little Exercise Can Go a Long Way…..
The list of proven health benefits from exercise keeps growing. Reducing the risk of heart disease, cancer, and diabetes are some of the well known benefits of exercise. The results of the following recent studies from the University of British Columbia are also significant.
The one study revealed that skipping rope is more than just fun. It showed that pre-teen girls who did simple jumping for 10 minutes three times a week strengthened their skeleton 5% more than the other girls. This 5% might not sound like a lot but two years of this activity at an early age was equivalent to what was achieved from five years of medication for osteoporosis (e.g. low bone density/brittle bones) in post-menopausal woman. Jumping costs nothing and can be easily incorporated into numerous fun games.
The other study targeted the elderly. It looked at different forms of exercise to see if one or any of these exercises could help in the prevention of falls in osteoporotic women aged 75 to 85. The outcome showed an impressive reduction in the risk of falling in both the resistance training and agility training groups by 57% and 48% respectively in the year to follow. Falls are a major cause of the 24,000 hip fractures that occur annually in Canada. This is very useful information as falls are one of the leading problems facing the elderly, as the resulting injury can often lead to permanent disability. This research has prompted the start of 'osteofit' and osteo-balance' programs, the same exercise programs from the study, now offered at the South Slope Family YMCA here in Vancouver.
Exercise truly is a benefit for all ages!
F.Y.I.
The head weighs approximately 10 lbs (4.5kg), roughly the weight of a bowling ball, and when the centre of the ear sits directly over the shoulder, the load on the spine is 10 lbs. However, when the head is carried forward, as is very common when playing video games, wearing backpacks improperly, and working at the computer (especially the laptop), this load on the spine increases dramatically. This forward positioning of the head is a classic example of a repetitive strain that can lead to upper back and neck pain, as well as headaches. To put it into numbers for every one inch (2.54 cm) the head is translated forward, its weight increases the load on the upper back and neck by 10lbs. So, if you haven't heard it lately and you are in need of a reminder, "sit and stand tall".
Quiz
1. Three year olds today are typically active for ____ minutes/day?
a) 20 b) 40 c) 60 d) 90
2. What percentage of Canadians is not active enough to obtain health benefits from exercise?
a) 35% b) 50% c) 63% d) 42%
3. The cartilage in your joints receives its nutrients directly from:
a) normal movement b) a blood supply c) the stomach d) the intestine
Health Quiz Answers:
1. a) New research published in 'The Lancet' Jan. 2004 found three year old are only active 20 minutes a day which is well below the recommended hour a day for that age.
2. c) According to Health Canada 63% of Canadians are not active enough to obtain health benefits.
3. a) The cartilage has no blood supply from which to receive nutrients. Normal movement of the joints enables cartilage to absorb nutrients through fluid in the joint. One more reason to keep active.
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