Exercise Fights Chronic Conditions and Training Update April 2018

The Journal of Orthopedic and Sports Physical Therapy recently published an article about the disease-fighting benefits of exercise. The article is titled, "Physical Activity and Exercise Therapy Benefits More Than Just Symptoms and Impairments in People With Hip and Knee Osteoarthritis." Many people know how exercise makes your muscles and bones stronger, releases endorphins and improves your mood, aids with weight loss and overall health; however, the articles states exercise also effective in the "prevention of at least 35 chronic conditions and treatment of at least 26 chronic conditions." That's a lot of chronic conditions! The article mentions one of the benefits is from exercise-induced anti-inflammatory effects. 

Unfortunately, most adults in the United States do not get the minimum recommended level of exercise (moderate-intensity activity for 150 minutes a week or 5 days of 30 minutes). The majority of these same people have chronic conditions such as type 2 diabetes, cardiovascular disease, arthritis, and many other health problems. People have said if they could put exercise in a pill form, it would be a pharmaceutical miracle. Unlike surgery or medications, exercise does not have negative side effects or put you at risk for serious harm. 

As a physical therapist working in Cardiopulmonary Rehab, we spend a lot of time helping patients find ways to incorporate exercise into their daily lives. Can they walk outside, use a treadmill, ride a bike, get a gym membership, or join a group exercise program? It often takes a life changing even for people to change their habits and start exercising and/or eating better, but it would save us millions of dollars if people started these habits before their problems began. 

How many minutes of exercise did you get this week? If you are already meeting or surpassing your goal, how can you help others get more exercise?

My training has been going well, and I only have 4 weeks until my spring marathon. Here are the details of my workouts the past 2 weeks.

4/9/18 - 4/15/18

  • Monday: Rest day
  • Tuesday: 8 miles easy, 8:28 pace
  • Wednesday: 2 mile warm-up, 15 x 1 minute fast (6:07 average pace) + 1 minute easy, 2 mile cool down 
  • Thursday: 6 miles easy, 8:34 pace
  • Friday: 4 miles easy, 8:45 pace
  • Saturday: 2 mile warm-up, half marathon race (1:31:59), 2 mile cool down
  • Sunday: 6 miles recovery, 9:20 pace

4/16/18 - 4/22/18

  • Monday: Rest day
  • Tuesday: 8 miles easy, 8:45 pace
  • Wednesday: 2 mile warm-up, 5 x 1 mile (6:24 / 6:23 / 6:22 / 6:20 / 6:23) + 2 minute jog recovery between each, 2 mile cool down
  • Thursday: 7 miles easy, 8:48 pace
  • Friday: 5 miles easy, 8:41 pace
  • Saturday: 2 mile warm-up, 6 mile tempo (6:49 average pace), 2 mile cool down
  • Sunday: 16 mile long run, 8:24 pace

It is finally warming up here and actually feels like spring! Blue skies, but still some snow on the mountains. Hope you have a great week!