More often than not, our clients come to us with goals of changing what they see in the mirror, or on the outside of their bodies. But as we have said before, some of the most important changes you will experience start on the inside, and then if you stick with it long enough, you will transform what you see on the outside. Many of the health problems that people face can be eliminated, or at least minimized, if they would just MOVE!
Medical research backs up our point of view that if people would reach for their sneakers first, they may not have to reach for the medicine bottle later. The Mayo clinic calls exercise "A drug-free approach to lowering high blood pressure". They also say that "Lifestyle changes can help reduce cholesterol and possibly keep you off cholesterol-lowering medications". They advise people to lose weight, stating that "Carrying some extra pounds — even just a few — contributes to high cholesterol. Losing as little as 5 to 10 percent of your body weight can help significantly reduce cholesterol levels. Exercise on most days of the week. Whether you're overweight or not, exercise can reduce cholesterol. Better yet, moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the good cholesterol."
WebMD echoes the Mayo Clinic, emphasizing that "Millions of Americans are overweight or obese, inactive and eating poorly, and chained to a pillbox full of medications for a constellation of related conditions, particularly high blood pressure, diabetes, cholesterol, and osteoarthritis. If you’re one of them, experts say that the chances are good that you could dramatically cut back on the number of medications you have to take daily, or even transition off them entirely, if you make just a few lifestyle changes." Once again, they recommend exercise.
And the health benefits or reduction in medication are not limited to physical ailments. The Harvard Health Publication cited a study, published in the Archives of Internal Medicine in 1999, that divided 156 men and women with depression into three groups. One group took part in an aerobic exercise program, another took the SSRI sertraline (Zoloft), and a third did both. At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants.
As your Personal Fitness Trainers, our first piece of advice to you is always going to be keep moving your body and your dumbbells as long as it is safe for you to do so. And while we would never recommend that you stop taking prescribed medication without talking to your doctor, we will recommend that you have regular follow-up testing to determine if the medication is still necessary. Many of our participants have experienced significant drops in blood pressure, cholesterol levels, and blood sugar levels, either reducing the amount of medication they need to take, or eliminating it entirely.
And if that is not enough to motivate you... remember, changes that start on the inside often start showing up on the outside in the form of slimmer waistlines, triceps instead of wings, more lean muscle definition, and the list goes on.
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