Exercise: How Much is Enough?

Our bodies were meant to move — they actually crave exercise. As a matter of fact, regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases, and it can improve your appearance and delay the aging process. So why aren’t we all doing it?

Many say lack of time is their single biggest obstacle to fitness, but experts say you may be overestimating how much exercise you really need to get at one time. Many think exercise means you have to hit the point where you’re completely out of breath and panting after you’ve finished, and you can do that, but for the majority of health benefits, it’s not necessary.

People often assume that more is better. On the contrary; doing too much too soon or performing intense exercises on a daily basis can have harmful effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus. However, if you don’t exercise at all, your muscles will become flabby and weak, your heart and lungs won’t function efficiently, and your joints will be stiff and easily injured.

If you are overweight or obese, your fitness goals probably go beyond lowering your risk for disease, but even if losing weight is your primary goal, it’s nice to know what research actually shows when it comes to how much exercise you should be doing each week for better health.

Here are a few statistics to consider:

  • 30 minutes of interval training per week (broken into 3 workouts) reduces the risk of type 2 diabetes.
  • 150 minutes of moderate exercise per week reduces the risk of cancer.
  • 120 minutes of moderate aerobic exercise per week offers improvements in memory.

People seem to have heard the message that you need 30 minutes of exercise, five days a Exercise tracking device Dollarphotoclub_101019544 (2)week according to federal guidelines. If you get that, you’ll get 85% of the health benefits we talk about. However, the misconception is that it’s all or nothing. It’s also important to note that federal guidelines call for moderate-intensity exercise, which means you don’t have to be killing yourself with long runs, boot camp, or spin class five days a week in order to relish the rewards. Being consistent with exercise is probably the most important factor in achieving desired results.

If you’re obese and looking for ways to get fit and lower your risk of disease, schedule an appointment at VIP SURG. We can help you find the right treatment.


Cancer and Obesity: The Links Explored

Most people know that being significantly overweight is detrimental to one’s health, regardless of age or fitness level, but did you know that obesity will soon become the Cancer Blue Markernumber one risk factor for cancer, even surpassing tobacco use? Research shows that being a healthy body weight may cut your risk of getting certain kinds of cancer.

During the last two decades, there has been a dramatic increase in obesity in the United States, and rates remain high. According to the U.S. Centers for Disease Control and Prevention, nearly 35 percent of adults and approximately 17 percent of children and adolescents aged 2 years to 19 years are obese. The rate is highest in people older than age 40.

Researchers are exploring several ideas for how extra body fat may increase a person’s cancer risk. The answer appears to be slightly different for each type of cancer, but the bottom line is that obesity seems to cause chronic inflammation, which in turn may promote cancer development. Does that mean if you achieve a normal body weight you won’t get cancer? Unfortunately no. However, the key scientific findings do show that a healthy body weight can minimize risk.

Some types of cancer appear to be closely linked to carrying extra weight:

  • Breast (in women who have been through menopause)
  • Colon and rectal
  • Uterine
  • Kidney
  • Esophageal
  • Pancreatic
  • Endometrial
  • Thyroid
  • Gallbladder

Obesity-related pain or irregular hormone levels can disguise some of the early warning signs of some cancers. Fatty tissue may also make it difficult for doctors to see smaller tumors on imaging scans. A later-stage diagnosis often means a lower chance for survival or could necessitate more invasive therapy. Additionally, surgery, radiation, chemotherapy and other treatments may be challenged by a patient’s size. If the patient needs an operation, excess fat can put them at higher risk of complications because there is greater physical difficulty in performing the procedure if the anatomy is obscured by fatty tissue or difficult to recognize. In addition, poorer circulation and oxygen supply to excess fatty tissue impairs healing. Obesity associated medical conditions — sleep apnea, diabetes and a propensity to form blood clots — may also interfere with recovery.

Read more on this topic online at: http://consumer.healthday.com/cancer-information-5/breast-cancer-news-94/healthy-weight-loss-may-also-cut-your-cancer-risk-664258.html

If you live in the Las Vegas area and are considering bariatric surgery to help you get to a healthy weight for you, schedule a consultation with Dr. Heidi Ryan. She and her team of experts can help you find the best treatment for you.