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
November
 
 
 
 
 
 
1
Free Saturday Swing Dance Lessons
College of Pharmacy Open House
Iron Pour
UK Women's Choir 20th Anniversary Concert
Adventure Hiking & Rappelling @ Red River Gorge
Pickin' Time Mountain Music and Harvest Day
Purposeful Retirement: Planning Your Next Stage of Life
Diwali Dhoom 2014
Sat
2
UK Percussion Ensemble
Day Hike
Curator Tour: Take My Word For It
Sun
3
Industry Career Week: Resumes and Cover Letters
Kentucky Volleyball vs. Morehead State
Mon
4
Industry Career Week: How to Impress Your Boss in 90 Days
Rock Star Professionalism Series
UK Lab Band
Tue
5
Industry Career Week: Networking and Job Search
Social Enterprise and Innovation / Certified Nonprofit Professional Program Informational Meeting
Circle of Love Name Distribution
Appalachian Forum with Dr. Fran Ansley
Dana Harper Gallery Reception
Wed
6
Career Assessment Workshop
LNFS Presents: Zona Sur
LNFS Presents: The Grand Budapest Hotel
UK Jazz Ensemble
Circle of Love Name Distribution
Abstract Workshop
Lauren Potter
Thu
7
LNFS Presents: V for Vendetta
Last Day to Withdraw or Reduce Course Load
Circle of Love Name Distribution
R.C. May Photography Lecture Series: Marvin Heiferman
Men's Soccer vs. Charlotte
Kentucky Volleyball vs. Georgia
Free Friday Evening Swing Dance
Fri
8
Kentucky Football vs. Georgia
Free Saturday Swing Dance Lessons
The Power of Poetry
The Lexington Lowdown and Free Lindy Hop Workshop
Swing Dance Featuring Live music by"The Metrognomes Orchestra"
Sat
9
UK Combos Concert
Kentucky Volleyball vs. Missouri
Sun
10
Circle of Love Name Distribution
Mon
11
UK Sax Ensembles
Job Club - Interviewing Strategies
Undergraduate Research Information Session
Jose Abisambra Presentation on Current Alzheimer's Research
Women of the World: Judy Smith
Tue
12
Internship Info Session
LNFS Presents: Reservoir Dogs
Refugee Life in America
#UKEDTALKS: International Opportunities for Education Majors
Leadership Assessment
Wed
13
Career Assessment Workshop
LNFS Presents: Iron Man 3
Chili and Pie Cook-Off Supper
#TrendingTopics: Vegetarians vs. Meat-Eaters
Campus Polar Plunge to benefit Special Olympics KY
LNFS Presents: La Demora
Thu
14
LNFS Presents: Pretty in Pink
LNFS Presents: Mean Girls
Fri
15
Free Saturday Swing Dance Lessons
Sat
16
Kentucky Volleyball vs. Florida
Greek Cinematography: Critical Approach and Discussion
"Storied Streets" Documentary Showing about Experiences of Homelessness
Sun
17
The Vexillology (the study of maps) Contest
UK Rep Bands Concert
College of Agriculture, Food & Environment 2014 Celebration of Land-Grant Research
Amanda Rogers, "Black Flags, ISIS 'Swag' & Jihadi Rap: Marketing Militancy after the Arab Spring"
Stories of Homelessness: Panel Discussion
Mon
18
The Vexillology (the study of maps) Contest
A Positive Approach to Caregiving Conference
Education Abroad Open House
CatWatch Party
Appalachian Forum and Film Screening of "Up the Ridge"
Tue
19
The Vexillology (the study of maps) Contest
LNFS Presents: The Princess and the Frog
Pinterest Party
International Games Day
Global Design with Phil Duncan
Caregiver Support Group
OXFAM Social Issues Banquet
Wed
20
The Vexillology (the study of maps) Contest
Much Ado About Nothing
LNFS Presents: I Travel Because I Have To, I Come Back Because I Love You
LNFS Presents: The Big Lebowski
International Education Week Keynote Speaker: Christie Vilsack, Senior Advisor for International Education at USAID
Tobacco-free Tailgate 5 Year Anniversary
Bollywood Night
Thu
21
The Vexillology (the study of maps) Contest
Much Ado About Nothing
LNFS Presents: Water For Elephants
4th Annual Markesbery Symposium on Aging & Dementia
Freedom from Fear: On Black Childhood and Other Dangers
Bouldering @ Stone Fort
MEAT.
Fri
22
The Vexillology (the study of maps) Contest
Much Ado About Nothing
Bouldering @ Stone Fort
Free Saturday Swing Dance Lessons
Sat
23
The Vexillology (the study of maps) Contest
Much Ado About Nothing
Bouldering @ Stone Fort
UK Symphony Band and UK Concert Band
Sun
24
The Vexillology (the study of maps) Contest
Free Thanksgiving Shuttle to Blue Grass Airport
Mon
25
Free Thanksgiving Shuttle to Blue Grass Airport
Job Club - What is your money habitude?
Multicultural Student Thanksgiving Dinner
Tue
26
Thanksgiving - Academic Holidays
Free Thanksgiving Shuttle to Blue Grass Airport
Wed
27
Thanksgiving - Academic Holidays
Thu
28
Thanksgiving - Academic Holidays
Fri
29
Thanksgiving - Academic Holidays
Free Saturday Swing Dance Lessons
Kentucky Volleyball vs. Arkansas
Sat
30
 
Sun
 
 
 
 
 
 
Nov 26
Thanksgiving - Academic Holidays 11/26/2014 - 11/29/2014

Repeats every week until Sat Nov 29 2014 except Sat Sep 20 2014, Sat Oct 18 2014.
Sat, 11/29/2014

Sat, 11/29/2014

Mon, 12/01/2014

Tue, 12/02/2014

Reset Page