IMMUNITY and Exercise
Since many thousands of years’ people have known that exercise improves well- being of human beings. It is the oldest type of medicine. In 2017 Clinical Exercise Physiology is teaching you how to exercise correctly to prevent health issues down the time track by preventing a worse – case - scenarios. It is almost accepted as normal to the ageing process to develop immobility. Comorbidities are nearly accepted by families. WE can prevent so many more old age diseases. How? Know your health, ask. Learn what to do and what not to do. Assessments in person and guidance via an electronic home program that you can access on your phone or home computer could set the tune for your winter fitness this season.
For example, continuous exercise at 60% of your maximal exercise output keeps your immune-system at a healthy balance. Walsh et al (2011). If you immune-system is functioning properly, you ward of the winter bugs with no problem. If you feel run down and your defences are low, you are prone to infectious diseases. So, if you choose wisely you can keep your immune-system strong at all times.
If you choose to actively strengthening your immunity this winter, try a daily brisk walk of 30 min, a fortnightly sauna (at the AC baths, perhaps), deep breathing and some stretching relative to your health status.
It has been known that exercise facilitates the detoxification process of the body via activation of the lymphatic system. So when you move, muscles are moving the lymph along to excrete your excess toxins mostly via perspiration, breath and urination more readily. Exercise facilitates your immune-system to prevent some cancers. Walsh et al (2011).
If you have concerns over your injuries when exercising, please contact Uta, your AEP in Turangi. We can assess your blood pressure, heart rates, glucose, cholesterol, your heart rhythm with an ECG machine (Electrocardiogram) and your lung capacity to find your prescriptive target heart rates before you challenge your-self to maximum efforts out there.
Also, if you have concerning twinges like niggling back pain or neck pain please let me help you sort them out before going out there to avoid exaggerated drama. Listen to your body and heart. Train at your prescriptive target heart rate, at the correct intensity to get the best out of your workout. Detect any irregularities and act accordingly. Best of health and mobility to you all
Clinical Exercise Physiologist, Advanced Remedial Massage
& Holographic Kinetics Practitioner
Neil P.Walsh, Michael Gleeson, Roy J. Shephard, Maree Gleeson Jeffrey A.Woods, Nicolette C. Bishop, Monika Fleshner, Charlotte Green7, Bente K. Pedersen, Laurie Hoffman-Goetz, Connie J. Rogers, Hinnak Northoff, Asghar Abbasi, Perikles Simon (2011) Position Statement Immunity Function and Exercise.
PREVENT STROKE! Prevent heart attacks!
We all know the stroke foundations warning signs: FAST
Face ….. Smile? Half face drooping?
Arms …. Raise. One weak? or both arm(s)?
Speech …. Slurred speech, jumbled, unable to speak?
Time … ring 111 quickly, brain may be lost.
TIA or Trans- ischemic Attack is when there is a sign of cramping in the arm, strong headache, and feeling off, perhaps not thinking and not walking straight. That is when an artery is partially blocked in the brain. Stroke is the complete blockage of an artery in the brain.
It is important that you get to the hospital to inject an enzyme that assists in resolving the blocking clot. In the first 3 hours post incident and administering this TPase (the enzyme) you have great success of recovering completely. If you brain is bleeding however, the prognosis is not as good. So read on and see what you can do now to avoid this scenario altogether.
Most clients who suffered stroke report that they were living a stressful, unhealthy lifestyle.
That consisted of a busy schedule, alcohol, sugary and fatty foods and the attitude: “that would not happen to me”. Every person is an individual and symptoms and lifestyle will vary;
So, please listen to your body to avoid harmful and regretful events.
Recent research by Dr. Ahmed Tawakol et al published in February 2017, in the Lancet Journal, confirmed that emotional stress is leading to increased stress hormone production causing arterial inflammation and stiffness.
The Amygdala in the brain is signalling to produce more hormones once the being is threatened by stress and goes into survival mode. As the brain is working faster in threating situations (such as meeting deadlines) it produces extra hormones (cortisol and epinephrine) to speed up the (survival) productivity. Heart rate, blood pressure, white blood cell and cholesterol production increases and you are ready for the perfect storm to happen. Now add anger, extra fatty and sugary foods and the bloodstream is thick with hormones and plaque to form clots.
“In that we understand that people who are working in chronic, stressful situations, are more likely to develop arterial stiffness and thus heart disease compared to the relaxed counterpart”
In this research, scientists gave 293 patients brain and body scans to record their brain, bone marrow and spleen activity and inflammation of their arteries. The patients were then tracked for an average of 3.7 years to see if they developed heart disease. In this time 22 patients had cardiovascular events - including heart attack, angina, heart failure, stroke and peripheral arterial disease.
Rist et al (2017) affirmed in their study that people who are fitter recover much better from stroke compared to those who chose a relatively inactive lifestyle. If you become active now, you would have saved money and time on hospital costs, discomfort and the annoyance in having to ask for help, by keeping your fitness levels up.
In simple terms: Your lifestyle is contributing to the likelihood to experience stroke and heart disease. So what can we do to prevent such stresses?
Arrange your schedule to fit in regular exercise to avoid unrequired hospital stays later on. Avoid stroke, avoid heart attacks by living a healthy lifestyle.
How do you change your lifestyle?
Ask your local exercise physiologist to assess your lifestyle, your situation, and she will suggest realistic healthy corrections. These corrections comprise mental mindfulness, potentially altering your diet, and developing exercise habits that suit your busy schedule.
People who are potentially at risk of developing chronic conditions such as Diabetes and heart disease inclusive stroke, do benefit from deep, regular rest and the correct exercise prescriptions.
Call Uta to arrange an assessment to safeguard your healthy life. She will check your cholesterol, glucose, check your blood pressure, heart rate, heart rhythm with an ECG, perhaps conducts a lung capacity test, and checks your fitness, your mental health, motivates and guides you on the healthy path to live longer happier. Once you have your electronic exercise program on your phone or desktop, you may choose to join a group or perhaps train by yourself. It is your life, your health, please care for it.
Turangi has no hospital but you can become active with your personal safety guidelines to avoid hospitals.
Multidimensional Health & Bodywork
Turangi, Phone 021 235 3641
Uta Weidemeier, AEP/AES RCEPNZ
is a knowledgeable
Clinical Exercise Physiologist,,,