Exercise Helps Make Insulin

Our bodies were made to move. Here is another story about the benefits of exercise, this time with sugar regulation, the great thing is the effects were seen after one week. Diabetics (or those who are on their way) have take note. – Dr. A

NEW YORK (Reuters Health) – Sedentary older people at risk of developing diabetes showed significant improvement in the function of their insulin-making beta cells after just one week of exercise, University of Michigan researchers found.

Beta cell function is known to decline with age, although it is not clear why, Drs. Cathie J. Bloem and Annette M. Chang explain in the Journal of Clinical Endocrinology and Metabolism.

As people age, they may also become less sensitive to the blood sugar-regulating effects of insulin and develop impaired insulin secretion, the researchers add. And while short-term exercise boosts insulin sensitivity, it has not been clear how it might affect beta cell function.

To investigate, Bloem and Chang had 12 sedentary individuals aged 60 and older perform an hour-long workout every day for a week. The exercise sessions, consisting of stints on a treadmill, exercise bike and cross-training machine, required study participants to work out at 60 percent to 70 percent of their maximum heart rate capacity.

After the exercise period, study participants’ sensitivity to insulin had increased by 53 percent, on average, while a measure of beta cell function called the disposition index had risen by 28 percent. However there were no changes in their fat mass, levels of fat in the blood, or other factors that might explain the effect of exercise on beta cells.

“Longer-term exercise training studies are required and are currently in progress to evaluate further exercise training effects on beta cell function in age-related glucose intolerance,” the researchers note.

SOURCE: Journal of Clinical Endocrinology and Metabolism, February 2008.

Dr. Craig Anderson

No Excuse Not to Exercise, Run In the Water

diet-for-love-handles If you can stand up or walk, or move your arm, or breath, you are a candidate for an exercise program.  I believe that anyone can exercise.  In my 12 years of patient care I have never heard an acceptable excuse.  Don’t tell me you are too tired.  I don’t want to hear about how it hurts.  Whatever your problem save it.  (Cue little violins…)

You can exercise.  If you can contract any muscle, you can exercise.  If you are bed ridden and can only move your eyes, you can exercise.  You see, exercise is simply taking the function that you do have and using it.  Then pushing the limits to improve that function.

If it is painful for you to walk because you have been carrying a lot of extra weight.  There’s good news…fat floats.  You can walk in a pool. 

A nice little study came out this week about exercise.  Researchers studied fifty-seven physically inactive, overweight, and obese men with an average age of 44.  These guys were randomly assigned to exercise three times per week for 12 weeks on either a treadmill or in a pool.  Body composition was measured and there was absolutely no difference between the two groups.

So throw off the excuses and move your body.

You may also like to read:

Source: Comparative Efficacy of Water and Land Treadmill

Dr. Craig Anderson

Exercise: The First Step toward Lifelong Health

When someone mentions the word “exercise,” what’s the first thought that jumps into your head? For many, exercise means discomfort — hours spent at the gym, fighting through the tan, lean bodies to lift weights or pedal away on an uncomfortable exercycle.

Fortunately, exercise comes in many forms, and almost all of them help us stay healthy. Physical activity reduces the risk of cancer, heart disease and many other serious health problems, and evidence suggests that something as simple as walking may be just as effective as vigorous exercise.

Researchers compared walking, vigorous exercise and total physical activity with the incidence of coronary artery events (heart attack or death from heart disease) in 72,488 healthy female nurses. Data collected over the eight-year study revealed that three hours of brisk walking per week comparable to 1.5 hours of jogging, cycling, heavy gardening or heavy housework) in reducing the risk of coronary events.

So don’t get overwhelmed by exercise, embrace it! You don’t need to slave away in the gym to stay healthy. A brisk walk might be all it takes to get you started on the road to lifelong health. For a complete evaluation of exercise and nutritional guidelines specific to your needs, talk to your chiropractor.

Manson JE, Hu FB, Rich-Edwards JW, et al. A prospective study of walking as
compared with vigorous exercise in the prevention of coronary heart disease
in women. The New England Journal of Medicine, Vol. 341, No. 9, pp650-58.

Dr. Craig Anderson

Forced Exercise

By: Dr. Craig Anderson

brainYou have heard the saying, “You can lead a horse to water but you cant make them drink”. When it comes to your health this is so true.

In the business of healthcare it’s hard to force someone to be healthy. Smoking is a great example of this. Everyone knows why they should not smoke. Telling someone to stop smoking isn’t going to get them to stop. The decision has to come from within. The same is true with exercise. Yes you can force someone to exercise. To get the full benefits, the person has to WANT to exercise.

I came across this little study looking at the difference between forced exercise and spontaneous exercise in rats and I think it has some applicability to humans.

If someone is forcing you to exercise you will get a lot of benefits such as weight reduction, muscles tone increase and good feelings of accomplishment. There is one piece that maybe limited if your not having fun with the exercise. The hippocampus doesn’t get the same benefits.

The hippocampus is a structure deep inside your brain. It has many roles one is building your brains architecture. If it’s not working properly stress and anxiety can be the result.

So if you want to get the most from exercise start between your ears then get moving.

Dr. Craig Anderson

Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis | British Journal of Sports Medicine

When exercise prescription was examined, a duration of 45–60 min per session and at least moderate intensity, were associated with benefits to cognition. The results of the meta-analysis were consistent and independent of the cognitive domain tested or the cognitive status of the participants.Conclusions Physical exercise improved cognitive function in the over 50s, regardless of the cognitive status of participants. To improve cognitive function, this meta-analysis provides clinicians with evidence to recommend that patients obtain both aerobic and resistance exercise of at least moderate intensity on as many days of the week as feasible, in line with current exercise guidelines.

Source: Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis | British Journal of Sports Medicine

Just HOW Important is Exercise for Our Kids?

Children pick up on our everyday habits, sometimes without us even knowing. All parents want to set a positive example for their child. We want to ensure that our children are polite, follow instructions, are well behaved along with several other favorable attributes. While these are all important mannerisms for our children to learn, physical activity can sometimes be forgotten as a habit to instill. Just like bathing and brushing your teeth, practicing activities with your child every day is key to keeping them well. To answer the question in the essay title, exercise IS extremely important for our children to engage in.

PA for fam blog
Physical activity is crucial in order for our children to grow into healthy, happy adults. Engaging in activities and movements as a child will promote an endless amount of benefits for their bodies including but, not limited to: healthy growth, balance and coordination, developing and improving motor skills, connecting neuromuscular pathways, and assisting in relieving stress. Sports are a fantastic way to implement exercise into your childs life. Many kids enjoy team sports such as: soccer, baseball, volleyball, or football. There are also children who prefer more individualized sports such as running track and field, golf, swimming, or tennis. Sports are a fun and exciting way not only to promote movement for your child but, to teach them friendly competition, team work, and goal-setting. Physical activity does not automatically mean your child needs to play a sport or be an athlete in order to be healthy. While a lot of children excel in sporting activities there are still many who prefer not to participate in a sport. However, this is not a reason to give up on engaging your child in physical activity. Making a habit of walking, going to the park, hiking, yard games or any other kind of activity that your entire family can participate in on a regular basis is always an option. Promoting fun, less competitive games such as: jumping rope, four-square, kickball, playing catch, frisbee  etc: with siblings and friends is a positive way to promote exercise and movement in your childs life. Even the technological world understands the importance of getting our youth moving. Interactive video gaming systems such as, Wii and Kinect contain games that promote movement and allow your child to engage in activity while they are playing.

The younger generations are the future and opening their eyes to the importance of physical activity ensures healthy future generations to come. When your kids see you, as adults, being physically active they will follow in your footsteps. Create an atmosphere at home that encourages movement for the whole family to participate in together. Everyone can benefit from physical activity. Making it another family hobby that all members can enjoy is the added bonus.

Below are three websites that promote activities for kids and information on family wellness and how you can implement these aspects into your every day life.

Next read Dr. Anderson’s Article on Ageing Gracefully

meaz picMy name is Stephanie Sands. I am currently pursuing a degree in Exercise Science from Lindenwood University. I have been a member with the American College of Sports Medicine (ACSM) since 2012. Dr. Anderson has been my chiropractor for over 10 years and I have been working with him the past several months. We share similar viewpoints regarding health, fitness, and over all well-being.
Contact E-mail: steph@drandersondc.com

Would You Like 20% More Energy? Exercise.

Would You Like 20% More Energy?  Exercise.

It seems too good to be true.

Our bodies were made to move. Today we call it exercise; 150 years ago they called it living. Today we can spend hours sitting, fixed in a chair; 150 years ago they were working the land or building a railroad.

If you don’t move you will eventually have to deal with aches, pains, arthritis, weight gain, fatigue, sluggish bowel function, lower test scores, depression, osteoporosis, loss of focus, back pain, fibromyalgia, bad attitude, bounced checks, hangnails, yellow teeth, loss of friends, foreclosure on your house, restless legs syndrome, restless arm syndrome, buck teeth, excessive nose hair, you name it!

Ok, I may have exaggerated a bit but you get the point. If you don’t use it you lose it. Last week a nice research study came out of the Journal, Psychotherapy and Psychosomatics and reported by Web MD the benefits of low-intensity exercise.

“Too often we believe that a quick workout will leave us worn out — especially when we are already feeling fatigued,” researcher Timothy Puetz, PhD, says in a news release. “However, we have shown that regular exercise can actually go a long way in increasing feelings of energy, particularly in sedentary individuals.”

The study had participants ride a stationary bike for 20 minutes three times a week at a low intensity.After 6 week their energy was up 20%.Not bad.

If you haven’t incorporated exercise into your life yet, start today.

Dr. Craig Anderson

Doctors in 1919 Call for Exercise to Combat Flu


I was doing a little reading about the flu in 1919.  I found a nice article from the New York Times describing how doctors at the time were predicting an outbreak based on last years (1918) outbreak.  [1]

There are two pieces of advice given in this article that can apply to us 90 years later: 

1.  “those who are weak are advised to build up their strength”

2.  As a preventative …exercise, good food and vigilance”

That is solid advice.  Today doctors focus on a vaccine that may not even work.  Last year doctors “still recommend getting the flu shot even if it doesn’t prevent you from getting sick.”[2]  There must be a reason most doctors don’t get the flu shot themselves? [5]  Maybe it’s because the flu shot does not protect kids [3].   It’s also not so effective in the elderly[4]. 

So what do you do?  Listen to the doctors from 1919.  Since it’s well known that moderate exercise will always boost your immune system?  I would start there.

If your doctor has been in practice since 1919 you may get some good advice about prevention of the flu.  Otherwise do your homework.  Get proactive in your health with exercise, good food and vigilance.

Dr. Craig Anderson

Heart Rate Monitors: The Hottest Trend in Fitness


HR monitors are the newest, hottest trend for fitness lovers of all kinds but, are they as effective as the meOLYMPUS DIGITAL CAMERAdia makes them out to be? The answer is yes (as long as you have an accurate monitor). Here is why you should make this fitness trend a permanent staple in your exercise routine.

HR (pulse) is how many times our heart beats per minute (BPM). Each time your heart beats, it pushes blood into your vessels. Oxygen and nutrient rich blood is then carried throughout our body and into our organs so that they can function properlyGenerally, a healthy HR for adults is between 60-100bpm. An athlete or someone who is more aerobically fit may have a HR between 40-60bpm. When you are moving around, performing your regular daily activities, or exercising your HR is going to be higher than the “resting” HR norms listed above and that is OKAY. However, if you have a HR exceeding those norms without performing any kind of activity, it would be wise to set up an appointment with your physician and get yourself checked out. For the most part, HR is expected to climb when you are being physically active. Stressing your heart (to a certain extent) with exercise is a fantastic way to keep your heart healthy and functioning more efficiently.
Once you begin an exercise routine (especially aerobic/cardiovascular) you should check your HR. Sometimes it can be difficult to tell if you are working too hard OR not hard enough. This is a good time to figure out your target heart rate. Exercising in your target heart rate zone will help you get the best results individualized for your body. THIS is where heart rate monitors are the most useful. You are able to constantly track your pulse throughout the duration of your workout. Your body will receive the most benefits when you exercise in your target HR zone. Once you have been working out, over time you may notice your resting HR has decreased. This is a good sign. This means your heart does not have to bHR pulseeat as often because it is pumping more blood per beat and working more efficiently because you are strengthening your cardiovascular system. You may need to increase your intensity once your workouts seem to become “easier” for you. This is also a great sign. Just make sure to watch and pay attention to your target HR while exercising.
Increasing your hearts strength will increase your every day life. With a stronger heart you will find yourself feeling less winded than you were before. Physical activity and strengthening your heart could potentially lower your risk for disease as well. There are no negative effects of monitoring your heart rate and following a safe and effective exercise regimen.
*It is important to know that some prescription medication may alter HR.
*Seeking and gaining clearance from your physician before beginning ANY type of new workout routine is encouraged and highly recommended.
meaz pic

My name is Stephanie Sands. I am currently pursuing my Bachelor’s of Science in Exercise Science from Lindenwood University. I have been a member with the American College of Sports Medicine (ACSM) since 2012. Dr. Anderson has been my chiropractor for over 10 years and I have been working with him the past several months. We share similar viewpoints regarding health, fitness, and over all well-being.

Contact E-mail: steph@drandersondc.com

Considering Exercise? Start running.

I had the opportunity to run my first 1/2 Marathon a few weeks ago. The thing about that…I’m not a runner. I always played around with the idea of running but was never able to incorporate exercise into my life.

A year ago this month, after climbing a single flight of stairs from my basement, it hit me. The 13 steps from my basement to my first floor challenged my cardiovascular system so much that I felt out of breath, winded and woefully out of shape.

Being healthy is not about how you look, it about how you work.

Dr. Craig Anderson