Allison Perry

By

College: Medicine

With Exercise, We're Healthier Longer

Published: Aug 15, 2012

LEXINGTON, Ky. (Aug. 15, 2012) - The following column appeared in the Lexington Herald-Leader on Sunday, Aug. 12.

 

With Exercise, We're Healthier Longer

By Karyn Esser

 

“Faster, higher, stronger” is the Olympics motto, and elite athletes train their entire lives for a shot at a medal.

 

However, exercise training is important even for non-athletes because the ability to generate strength and power is essential for good quality of life.

 

I define exercise as an increase in physical activity or work significantly above rest.

 

When you exercise, a few important body changes occur:

 

Heart rate and blood flow increase.

 

Active muscles use stored sugar and fuels mobilized from fat and liver. <?xml:namespace prefix = owc />

 

Activation of muscles produces heat, so core temperature increases.

 

Exercise comes in many forms, and each provides unique benefits to the body.

 

Cardio is exercise maintained over a period of time — activities like running, swimming, dancing. Cardio works larger groups of muscles at the same time compared to weight training, but the muscles work at a lower intensity.

 

Doing cardio at least 30 minutes a day three times a week can improve heart function, increase capillary supply to muscles, and improve sugar and fat burning in muscles. Newer studies are showing that cardio can increase brain cell activity with benefits in learning and mental health.

 

Weight training focuses on increasing strength and size of targeted muscles. It is higher-intensity exercise performed over a short time, putting a load on a muscle group to challenge those muscles to get stronger.

 

Balancing strength around a particular joint is important for preventing injuries. For example, if you strengthen the knee extensor muscles (quads), you also should strengthen the knee flexor muscles (hamstrings) to maintain a strength balance across the knee joint.

 

Loss of strength is a major concern for the aging population. Thus, we recommend some forms of strength training in daily life for everyone regardless of age.

 

Stretching and flexibility training is complementary to cardio and weight training. Improved flexibility can decrease risk of injury. Stretching is a passive movement — skeletal muscles are not activated. Stretching can increase range of motion around a specific joint.

 

By maintaining muscle function and strength, we are going to be healthier, but we don’t know the specific reasons why. Skeletal muscle health affects our mobility but is also important for metabolic health. Skeletal muscle stores up to 90 percent of all sugar in our bodies, so it is the major site insulin targets after a meal. Recently, a study by the Harvard School of Public Health found that men who lifted weights at least 2½ hours a week decreased their risk of getting type 2 diabetes by a third.

 

A sedentary lifestyle has profound negative health consequences besides obesity and heart problems. New research links loss of muscle strength to declines in clinical outcomes — as our muscles weaken, we are more likely to get sick and die. Conversely, newer provocative research in animals has also shown that if muscles are kept healthy, this leads to longer lifespan.

 

Karyn Esser is the director of the UK Center for Muscle Biology.

esser_karyn_072010.jpg
September
 
 
1
Last Day to Add a Class
Last Day to Receive 80% Refund
Suicide Prevention: Raising Awareness & Sharing Our Stories
Welcome Coffee
Game Show
Tue
2
Wildcat Wellness Meditation
Wed
3
Essay Contest for Constitution Day 2015
The Late Night Film Series Presents - Rosemary's Baby
The Late Night Film Series Presents - Pitch Perfect 2
Adjusting to College
Adjusting to College
Kickoff Football Season Grill Out
Thu
4
Essay Contest for Constitution Day 2015
The Late Night Film Series Presents - Akira
The Late Night Film Series Presents - Whiplash
To Live in the Borderlands: A Household Perspective on Frontier Politics from the Middle Jequetepeque Valley, Peru
Fri
5
Essay Contest for Constitution Day 2015
Go Swing Dancing!
Sat
6
Essay Contest for Constitution Day 2015
Sun
7
Essay Contest for Constitution Day 2015
Labor Day
Mon
8
Essay Contest for Constitution Day 2015
Wildcat Wellness Relaxation
The Late Night Film Series Presents - Ivory Tower
Tue
9
Essay Contest for Constitution Day 2015
Wildcat Wellness Meditation
Wed
10
Essay Contest for Constitution Day 2015
The Late Night Film Series Presents - Selena
The Late Night Film Series Presents - Jurassic World
Adjusting to College
Terrace Time Out
Thu
11
Essay Contest for Constitution Day 2015
The Late Night Film Series Presents - The Great Beauty
The Late Night Film Series Presents - Predator
Friday Swing Dance Lessons - Free!
Friday Swing Dance Lessons - Free!
Accounting Internship & Career Fair
Fri
12
Essay Contest for Constitution Day 2015
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wayne Koestenbaum: Unfamiliar Grammar
Sculptors On Paper
Swing Dance Lessons - Free
Sat
13
Essay Contest for Constitution Day 2015
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Sun
14
Essay Contest for Constitution Day 2015
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Kentucky Law Schools Forum
Outdoor Installation
Wildcat Wellness Expressions - Superhero
Mon
15
Essay Contest for Constitution Day 2015
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Outdoor Installation
Wildcat Wellness Relaxation
Women's Forum Board Meeting
Southern Sirens Concert
Tue
16
Essay Contest for Constitution Day 2015
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Outdoor Installation
Wildcat Wellness Meditation
Last Day to Drop a Course Without Appearing on Transcript
Wed
17
Essay Contest for Constitution Day 2015
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Outdoor Installation
Adjusting to College
Constitutional Decisions and LGBTQ+ Rights
Freedom of Speech for Higher Education Faculty
Interactive Issues Graffiti Wall for Constitution Day: "What Civic Issues are Most Important to You?"
Voter Registration and Information on Student Civic Engagement
Citizen Kentucky Project for Constitution Day 2015
Advocacy through Digital Citizenship
The Gender and Citizenship Challenge
"Picking Cotton" in Context: A Discussion on Issues from the Common Reading Experience book
The Power of Symbols: Confederate Imagery in the Public Space
Thu
18
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Essay Contest for Constitution Day 2015
Outdoor Installation
The Late Night Film Series Presents - Dark Girls
The Late Night Film Series Presents - The Pokémon Movie
LexPhil Pre-Concert Buffet
Curator Tour with Stuart Horodner
Fri
19
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Swing Dance Lessons - Free
Sat
20
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
LexHop
Sun
21
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wildcat Wellness Expressions - Finger Painting
Mon
22
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wildcat Wellness Relaxation
Tue
23
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wildcat Wellness Meditation
Last Day to Receive 50% Refund
Thank-A-Donor Day
2 Day Business Internship & Career Fair
Pinterest Party I
Wed
24
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
2 Day Business Internship & Career Fair
Wildcat Wellness - Yoga for Relaxation
Wildcat Wellness - Yoga for Relaxation
Wildcat Wellness - Yoga for Relaxation
Wildcat Wellness - Yoga for Relaxation
Wildcat Wellness - Yoga for Relaxation
The Late Night Film Series Presents - Wild Tales
The Late Night Film Series Presents - Mad Max: Fury Road
Adjusting to College
Thu
25
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wayne Koestenbaum: Unfamiliar Grammar
The Late Night Film Series Presents - All.I.Can
The Late Night Film Series Presents - Nightcrawler
Fri
26
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Paint the Town Blue/Banner Competition
Wayne Koestenbaum: Unfamiliar Grammar
Swing Dance Lessons - Free
Swing Dance Lessons - Free
Arts Writing Workshop
Sat
27
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Paint the Town Blue/Banner Competition
Wayne Koestenbaum: Unfamiliar Grammar
Sun
28
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Paint the Town Blue/Banner Competition
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wildcat Wellness Expressions - Mandala
Mon
29
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wildcat Wellness Relaxation
Wildcat Wellness Relaxation
Wayne Koestenbaum: Unfamiliar Grammar
Kitty Karnival
Tue
30
Bottoms Up: A Sculpture Survey
Nina Katchadourian: Collection Interventions
Wildcat Wellness Meditation
Wildcat Wellness Meditation
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wayne Koestenbaum: Unfamiliar Grammar
Wed
 
 
 
Sep 05
Swing Dance Lessons - Free 09/05/2015

Repeats every week until Sat Nov 21 2015 .
Sat, 09/05/2015

Sat, 09/05/2015

Mon, 09/07/2015

Repeats every week until Tue Dec 08 2015 .
Tue, 09/08/2015

Reset Page