Skip navigation

physical activity

PositiveTip for

Regular Exercise Lowers Risk for Dementia

Regular physical activity decreases the odds of dementia.

In the U.S. the total cost of caring for a person with dementia is $287,000, which is 57% higher than caring for a patient with any other disease. Sadly, there is no effective treatment for dementia. However, the Chinese Longitudinal Healthy Survey has revealed that people who regularly exercised had almost 50% lower odds of developing dementia than those who did not exercise regularly.

PositiveTip: Choose daily regular exercise to reduce your odds of dementia and other health risks.

PositiveTip for

Any Physical Activity Better than None!

Even modest levels of physical activity benefit the heart.

Are. you tempted to say you are too tired or too busy to exercise? An 18-year study of 24,000 adults ages 39-79 has found a significant link between physical activity and a reduced risk of heart disease. The elderly who engaged in moderate intensity exercise were 14% less likely to experience a cardiovascular event than their peers who were inactive.

PositiveTip: No gym available? No problem! Seniors should walk, garden, do housework, and other moderate physical activities.

PositiveTip for

Small Amounts of Alcohol Increase Risk of Breast Cancer

AICR estimates that one-third of breast cancers in the U.S. could be prevented!

Consuming just one glass of wine (or other alcoholic drink) a day increases the risk of breast cancer, the most common global cause of cancer in women! Excess body fat also increases the risk. Regular physical activity and breastfeeding decrease the risk. 

PositiveTip: Click on this link to view an intriguing infographic on how you, a loved one or friend, can lower the risk of breast cancer.

PositiveTip for

How Exercise Contributes to Cancer Prevention

Exercise can lower the risk of developing cancer.

Exercise contributes many direct and indirect biochemical changes that help explain its anti-cancer benefits. A few of these include:

  1. Changes to cell-growth regulators.
  2. Stimulate proteins involved in DNA repair.
  3. Improves immunity, especially regular, moderate exercise.
  4. Helps reduce chronic inflammation.
  5. Contributes to weight management.
  6. Outdoor exercise can result in increased exposure to sunlight and vitamin D.

There are likely many other pathways as well. Learn more by reading this excellent summary.

PositiveTip: Choose to get moderate exercise almost everyday of the week to enhance your health and lower your risk of cancer.

PositiveTip for

Exercise Lowers Depression in School Age Children

Increasing physical activity in grade school may reduce the incidence of depression.

Almost 800 children in Norway were assessed for moderate-to-vigorous physical activity (MVPA) at ages 6, 8, and 10 years old. Researchers found those with higher levels of MVPA at 6 and 8 years old experienced fewer symptoms of depression 2 years later. Each hour of MVPA per day resulted in about 0.2 fewer depression symptoms, similar to the results obtained by psychosocial intervention programs.

PositiveTip: Encourage your schools to make certain each day includes time set aside for MVPA.

PositiveTip for

Some Exercise Better than None

OA patients improve with 45 minutes of activity per week.

Study participants were placed in one of five quintiles of gait speed and function and followed for 2 years. Those engaging in 45 minutes a week or more of moderate to vigorous activity (highest quintile) saw significant improvement in knee and hip pain (34-38% better). These findings were independent of sex, BMI, and age. This is less stringent than the U.S. federal government recommendation of 150 minutes per week.

PositiveTip: If you have lower limb joint problems you should begin by engaging in 45+ minutes per week of moderate to vigorous exercise.

PositiveTip for

Diabetics Should Get Up and Move!

Walking for 10 minutes after meals lowers post-meal blood glucose spikes.

In a newly released position statement, the American Diabetes Association says everyone who has diabetes or is at risk of it should get up and move their body as vigorously as they can! In addition to regular, daily physical activity, diabetics should aim to move around every 30 minutes to improve their blood glucose management. This excellent statement includes categories of exercise with benefits and safety guidelines.

PositiveTip: Get up and get moving is wise advice for everyone--including diabetics.

PositiveTip for

Physical Inactivity Leads to Higher Cancer Risk

Aim for 30+ minutes of physical activity a day--in any way!

More than a quarter of adults in America age 50+ reported no physical activity outside of work during the past month--that is about 31 million people at higher risk for obesity, heart disease, and cancer. The largest demographic of inactive people was in the South. The American Institute for Cancer Research reports too much body fat increases the risk of 11 cancers.

PositiveTip for

Sedentary Work Offset by One Hour of Daily Exercise

One hour of physical activity daily may offset the risk of sitting at work.

About an hour of moderate-intensity activity (i.e. brisk walking) can erase the increased death rate associated with sitting at work all day. More than 1 million men and women were included in a meta-analysis which found when the least active participants (5 min. per day of moderate activity) sat all day their death rate increased by 27% compared to those sitting less than 4 hours daily. Yet, among the most active individuals (60-75 minutes of daily activity) prolonged sitting was not associated with increased death rates.

PositiveTip: If your job requires sitting all day, be sure to get at least one hour of moderate intensity activity daily.

PositiveTip for

Exercise First in Treating Fibromyalgia

EULAR downplays emphasis on medications for fibromyalgia.

Following a careful review of current evidence, a multidisciplinary group from 12 European countries, has unanimously endorsed the use of exercise as the first line of treatment for fibromyalgia. Exercise is very beneficial in pain management, and improves physical functioning and well-being--and is readily available, relatively low cost, and has few safety concerns. These new recommendations place lesser emphasis on medications.

PositiveChoices: Early diagnosis, good patient education, and the maintenance of physical activity increase the likelihood of good outcomes in fibromyalgia.