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View Diary: It kills 5 million people per year: 'comparable to smoking or obesity' (32 comments)

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  •  Fast, easy, cheap - pick two (10+ / 0-)

    I opted for the fast and easy route, which was a gym membership with ellipticals.  Drop by there three times a week at least after work and spend 20 heart pounding minutes flying on a machine followed by ten minutes of stretching.  Not quite as good as running, but much easier on my poor ankles (even with proper running shoes... my feet bend the wrong way when I run, I found out).  Worth the $30 a month.  I round it out with some yoga on weekends.

    Walking 30 minutes every day would work as well and it's cheap and easy, but it's so hot here in GA right now the only safe place to do that is the mall...  and that's a 20 minute walk away! (Irony.)  So it's not exactly fast, since you'd have to walk or drive there (and gas costs money.)  

    Fast and cheap would be good ol' pushups and situps - 20 minutes of that three times a week will crank you in to shape surprisingly fast - but it ain't easy.

    Tradition says that God gave us choice. Some of His disciples act like it is up to them to remove it. ~ kjoftherock

    by catwho on Wed Jul 18, 2012 at 01:36:19 PM PDT

    •  please do consider getting enough walking (2+ / 0-)
      Recommended by:
      phonegery, Ginny in CO

      in, too, such as treadmill when it's too hot outdoors. Unfortunately, elipticals and recumbent bikes may not put enough pressure on the bones to build and maintain calcium. This is per my family medicine MD and several trainers over the years.

      The real voyage of discovery consists not in seeing new landscapes but in having new eyes.- Marcel Proust

      by CoyoteMarti on Wed Jul 18, 2012 at 02:51:00 PM PDT

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      •  Mostly true! Weight bearing exercise (2+ / 0-)
        Recommended by:
        Creosote, Demeter Rising

        builds bones stronger, if you are getting all the minerals needed +vit D, than non weight bearing. You also need to get enough rest at night, that's when the minerals are redeposited into new bone cells. Exercise improves rest.

        All bicycling, including recumbent, will decrease bone strength. Since this also decreases weight, competitive cyclists tend not to counter it with weight bearing.  Swimming is also non weight bearing.

        Elliptical machine exercise is weight bearing, just not as much as treadmills or walking. There is disagreement as to whether it is enough to prevent bone loss. Since it allows those with joint issues to get the cardio workout with less stress on joints, the major disease death risks are decreased. Depending on risks, adding some extra weight to keep the bones stronger is not something you are likely to regret.

        The issue is weight loading the bones. You can do this with rebounding - small tramps, and strength training. If you do 2 -3 strength training routines per week at a cardio work out level, you not only get cardio, bone building and strength training, the latter adds to the ability to keep from falling. Another reason to include flexibility and balance exercises somewhere in your program. Lower leg, feet and ankles- the ProStretch is used by pros, very well supported by PT research. You can stick it at your desk or the TV chair.
        Add the elliptical or another exercise for the rest of the weeks cardio workouts so you hit 5. Add upper body work during cardio - bands, nordic walking, or the HeartFlex - which can help those with foot or other walking limits.

        Stairs are a great way to get bone strength exercise if your knees are not a problem. Just be very careful if you are using stairwells. At the landing, be sure you walk to the next flight. Don't get on the ball of one foot and turn on it to transfer. You are stressing the most important bone in your body, at the worst place. Base of the 2nd metatarsal - the point of greatest pressure to push off for the opposite leg to swing forward to the next step. A stress fracture there is really hard to heal - and it will stop a lot of exercising until it is.

        There are other ways to do this, gardening with heavy pushing and pulling. Don't forget dancing! It's fun, spontaneous, even more fun with a partner. Just keep to the exercise shoes, no heels...

        Our brains work better with exercise. It cuts stress levels, which is the basis for all illness. Guys drop stress hormone levels faster than women, as long as they have higher muscle mass.

        "People, even more than things, have to be restored, renewed, revived, reclaimed and redeemed; never throw out anyone. " Audrey Hepburn "A Beautiful Woman"

        by Ginny in CO on Wed Jul 18, 2012 at 09:26:30 PM PDT

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        •  My bones are in fabulous shape :) (1+ / 0-)
          Recommended by:
          Ginny in CO

          Had a DXA scan done a few years ago as part of a study on whether interval exercise helps prevent diabetes as well as other types of exercise (apparently it does).  The professor in charge of the study went over the scan with me, and the results of the mineral composition of my body.  My bones are sturdy and my calcilum level was off the charts - quite literally, the machine apparently didn't read that high.

          I still take a calcium + D chew daily, as I am a platelet donor and that citrate solution really does a number on your calcium levels if you don't watch it.

          Tradition says that God gave us choice. Some of His disciples act like it is up to them to remove it. ~ kjoftherock

          by catwho on Fri Jul 20, 2012 at 06:50:43 PM PDT

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