Health Benefits of Exercise

Glenn Morinishi M.D.September 29, 2012

Women’s Wellness Conference 2012

Lessons from Aggie Morinishi

• Be nice: “If you don’t have anything nice to say, don’t say anything at all.”

• Humility: “Make sure you enryo.”

• Courage: “It’s not over until you decide it’s over.”

Health Benefits of Exercise

• Exercise helps control weight.• Exercise prevents health conditions

and diseases.• Exercise improves mood.• Exercise boosts energy.• Exercise promotes better sleep.• Exercise improves sexual response.• Exercise improves longevity.

Exercise Helps Control Weight

• Consider the calories burned in one hour of various activities:

160 lb person 200 lb person

• Aerobics, high impact 533 664• Running 5 mph 606 755• Walking 3.5 mph 314 391• Walking 2 mph 204 255• Bowling 219 273• Dancing Ballroom 219 273• Golfing (carrying clubs) 314 391• Swimming 423 528• Tennis (Singles) 584 728

Exercise Helps Control Weight

• When you engage in physical activity your body uses energy and burns calories.

• The more intense the activity, the more calories your burn.

• In order to burn 1 pound of fat, you need to burn 3,500 calories more than you take in. If you cut 500 calories from your diet each day, you’d lose 1 pound in a week (500 calories x 7 days = 3,500 calories). Diet helps to lose weight.

• Exercise has a stronger effect in preventing weight gain and maintaining weight loss.

Body Mass Index

• 4’10” 120 lbs• 5’0” 128 lbs• 5’2” 134 lbs• 5’4’’ 144 lbs• 5’6’ 154 lbs• 5’8’’ 164 lbs• 5’10” 174 lbs• 6’0” 184 lbs

• This measurement approximates body fat by dividing the body weight by the height.

Maximum Ideal Body Weight30lbs Above Maximum

Increased Risk For Diabetes

• 4’10” 150 lbs• 5’0” 158 lbs• 5’2” 164 lbs• 5’4’’ 174 lbs• 5’6’ 184 lbs• 5’8’’ 194 lbs• 5’10” 204 lbs• 6’0” 214 lbs

Exercise Prevents Diseases

• Walking decreases risk of diabetes and dysmetabolic syndrome.

• Walking lowers Blood Sugar, with lowering of the hemoglobin A1c.

• Walking raises HDL “good” Cholesterol.• Walking lowers Triglycerides.• Walking lowers Blood Pressure.

These effects decrease cardiovascular disease (heart attack and stroke) and diabetes.

Exercise Improves Mood

• Physical activity stimulates various brain chemicals, that may leave you happier and more relaxed.

• Exercise raises serotonin levels in the brain naturally. Anti-depressant medications raise serotonin levels.

Exercise Boosts Energy

• Regular physical activity can improve muscle strength and improve your stamina.

• Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.

• You have more energy when your metabolism has been stimulated.

Exercise Promotes Better Sleep

• Regular physical activity can help you fall asleep faster and deepen your sleep.

• Just don’t exercise 30 minutes before sleep or you may be too energized to sleep.

• Weight loss helps treat sleep apnea.

Exercise Improves Sexual Response

• Men who exercise regularly are less likely to have problems with erectile dysfunction.

• Physical inactivity negatively impacts erectile function.

• Regular physical activity can lead to enhanced sexual arousal in women.

Exercise Improves Longevity

•Gait speed correlates with longevity. •The faster you walk, the longer you live.•Golfers live longer than non-golfers. The lower the handicap, the longer you live.•“All people who live long - regardless of nationality, race or gender, share one thing in common: none are overweight.”

- Shigeaki Hinohara

Exercise Improves Longevity

• “We’re doing something that is very wrong in terms of health and longevity, and the current generation may be the first generation in recent history that won’t live longer than their parents.”

• “I believe that we need to get rid of much of the sugar that’s in our diets and exercise more.”

- Cynthia Kenyon, Ph.D.

10,000 Steps Per Day

• Concept popularized by Dr. Yoshiro Hatano, a Japanese researcher at the Kyushu University of Health and Welfare.

• In the 1960’s walking clubs in Japan used pedometers named manpo-kei or “10,000 steps meter” to measure their steps.

• His slogan was: “10,000 steps per day for better health.”

Invitation To Join 10,000 Step Club

• You have been invited to join an exercise group in order to increase the movement in your daily life. We aspire to take 10,000 steps each day, seven days per week. We will use pedometers to measure these steps, and we will record these daily values. The purpose of this adventure is to stimulate our metabolism by burning more calories. If you already take 10,000 steps each day in your work or usual activities, this will be a “piece of cake”. Many of us have sedentary jobs so we are challenged to get in so many steps by the end of the day. You’ll find that walking about one mile is about 2,000 steps, so 5 miles per day will get you over the 10,000 step mark. Try to do this before you climb into bed. Your pedometer will reset at midnight.

• Diabetes prevention is a profound benefit of this program and is the primary purpose of this exercise. In a study of pre-diabetic patients, walking 30 minutes, 5 days per week was enough exercise to prevent the progression to diabetes in 60% of the patients. Unfortunately many of us are pre-diabetic or already have diabetes. Those at risk of developing diabetes are over 30 pounds above ideal body weight for their height. The body mass index can be calculated given your height and weight. The normal BMI should be below 25.

Purpose of 10,000 Step Club

Dysmetabolic Syndrome• In pre-diabetics or dysmetabolic syndrome, there are physiologic changes

that occur even before the onset of diabetes. The triglyceride level increases and the protective HDL cholesterol decreases, unfortunately this shift increases our risk of heart disease. As our weight is maintained at 30 pounds higher than our ideal weight, the elevated calorie intake eventually overwhelms our body’s ability to handle the sugar and our serum glucose rises. This elevated glucose results in a rise in the hemoglobin A1c. Many of you had your blood tested for these results:

Lipid profile: Desirable Range triglycerides below 150 total cholesterol <200 HDL cholesterol (good) 40-60 LDL cholesterol (bad) <100 Serum glucose (fasting) <100 Hemoglobin A1c <5.4

• If the hemoglobin A1c is between 5.8 and 6.4, pre-diabetes is present.• If the hemoglobin A1c is above 6.5, diabetes is diagnosed.• When the hemoglobin A1c is higher than 6.7, then medications are

started or adjusted to control the diabetes.

Exercise ContractAs a member of the 10,000 step club:• I am committing to work at taking 10,000 steps daily, at least 5 days per

week.• My goal will be to make a habit of taking 10,000 steps each day, 7 days

per week.• I will use a reliable pedometer each day and record the daily values each

week. (Omron Pocket pedometer HJ-112: available at Amazon.com)• I will share my results with my physician at the office, or with other club

members via the google document listed below.• I realize that my results might be used to help motivate my fellow club

members.• I will monitor my weight daily.• In the event of an injury, I may scale back my activity appropriately.• My goal body mass index is 25 or below, which corresponds to: Weight of _________ based upon a height of ___________.Signature: _____________________________________________Date:______________Name (print): __________________________________________E-mail Address: _________________________________________

To report step results on group spreadsheet:http://spreadsheets.google.com/ccc?key=r8MIfXvnyRsBN9JwzOkSZtw

10,000 Steps Per Day Google Documenthttp://spreadsheets.google.com/ccc?key=r8MIfXvnyRsBN9JwzOkSZtw

Find us at:

Exercise ContractAs a member of the 10,000 step club:• I am committing to work at taking 10,000 steps daily, at least 5 days per

week.• My goal will be to make a habit of taking 10,000 steps each day, 7 days

per week.• I will use a reliable pedometer each day and record the daily values each

week. (Omron Pocket pedometer HJ-112: available at Amazon.com)• I will share my results with my physician at the office, or with other club

members via the google document listed below.• I realize that my results might be used to help motivate my fellow club

members.• I will monitor my weight daily.• In the event of an injury, I may scale back my activity appropriately.• My goal body mass index is 25 or below, which corresponds to: Weight of _________ based upon a height of ___________.Signature: _____________________________________________Date:______________Name (print): __________________________________________E-mail Address: _________________________________________Members may contact Dr. Morinishi at: tenkstepclub@hotmail.comTo report step results on group spreadsheet:http://spreadsheets.google.com/ccc?key=r8MIfXvnyRsBN9JwzOkSZtw

• In addition to burning more calories, limiting your caloric intake to < 2000 calories per day is a good idea. For weight loss, further restriction may be necessary to 1200-1600 calorie range.

• An easy way to decrease total calories is to control portion sizes and to use a smaller plate. Try to eliminate calorie dense foods, like desserts—cookies, cakes, pies, doughnuts, soda, ice cream, and candy.

• If you insist on snacking, try switching to fruits instead. Consider the weight watcher lists of approved snacks, the lower point snacks are less costly from a calorie point of view. If you do snack, limit it to one serving size.

• Eat three meals per day to stimulate your metabolism. When you skip breakfast or lunch, your metabolism slows down and switches to storage mode. Excess glucose is broken down into pieces and is stored as fat. Eat smaller quantities more often. Insist on 3 meals per day with 2 snacks at mid-morning and mid-afternoon.

• Drink 6-8 glasses of cold water per day. Your body must heat that volume of water to body temperature, 98.6 degrees. You expend calories by drinking the cold water. Drinking cold soda offsets the benefit, as there are 160 calories in one can of Coke.

Healthy Habits

Healthy Habits• Try not to eat after 8 p.m. at night. If you must eat late, then

you should plan to exercise afterward to burn those ingested calories. Eating a large meal and then going to sleep, does not help the metabolism. It would be better to eat, clean up, then go for a walk, jog, or bike ride. It is better for our mental health to exercise outdoors, but exercise on an elliptical trainer, exercise bike, or treadmill certainly is acceptable. It all counts toward the 10,000 step goal.

• Nutritional Supplements are generally considered a healthy habit. A standard multivitamin, containing B complex, Vitamin C, and folic acid is a good idea even though it doesn’t prevent cancer or increase your energy. We don’t always get the 7-9 fruits and vegetables each day, so the multivitamin provides some of the missing nutrients.

• Omega 3-fatty acids help to lower serum triglycerides, so a fish oil concentrate capsule 1000 mg is helpful. The usual recommended dose is four capsules per day.