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Why Exercise Is a Miracle Drug

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Re: Why Exercise Is a Miracle Drug

#231

Post by timbit42 »

jcynix wrote: post #61

>Like someone already said: what if you get an injury going to hard at it? There's no need to go hard, even steady walking for 20 minutes a day is healthy. And recent studies show that you don't need to jog or run, walking is almost as efficient and less stressful for your joints. One of the best ways to exercise as long as you aren't a brain in a jar is to use an indoor rowing machine. Rowing will engage about 80% o…

Another great option is rebounding. Every time you land, every muscle in your body is exercised. It's also easy on the joints and you can do it inside if the weather is bad.

Back in the 1970's, NASA studied rebounding as a way to help astronauts recover after being in space. They found 10 minutes of rebounding to be equivalent to 30 minutes of jogging[1].

It's also good for the elderly and disabled because you can sit to do it or even someone else can bounce you and you will still benefit from it.

My dad is 81 and is still rebounding. His core is strong and he can move around like when he was in his 60's.

Older rebounders used metal springs and were harder on the joints. Newer rebounders use bungees for a softer, gentler and silent landing. Some people rebound while their partner sleeps a few feet away.

[1] https://www.tomsguide.com/wellness/fitness/forget-running-na...

Re: Why Exercise Is a Miracle Drug

#232

Post by timbit42 »

chickenzzzzu wrote: post #4

Until you injure something particularly nasty, like a joint, tendon, muscle tear, etc...

A safer option is rebounding. Every time you land, every muscle in your body is exercised. It's also easy on the joints and you can do it inside if the weather is bad.

Back in the 1970's, NASA studied rebounding as a way to help astronauts recover after being in space. They found 10 minutes of rebounding to be equivalent to 30 minutes of jogging[1].

It's also good for the elderly and disabled because you can sit to do it or even someone else can bounce you and you will still benefit from it.

My dad is 81 and is still rebounding. His core is strong and he can move around like when he was in his 60's.

[1] https://www.tomsguide.com/wellness/fitness/forget-running-na...

Re: Why Exercise Is a Miracle Drug

#233

Post by gooodvibes »

OldfieldFund wrote: post #229
gooodvibes wrote: post #80

Earlier quoted context omitted.

There are positive physical and mental change that happen with more intensive cardio and with resistance training that you can't get from walking no matter how much you walk. And there's nothing herculian about those modes of exercise.

long-term evidence isn't clear at all for the benefit of these

You're wrong about this. It's very clear, and some of the evidence is presented in the original article here.

Re: Why Exercise Is a Miracle Drug

#234

Post by thebigspacefuck »

throwaway078315 wrote: post #177
sharkweek wrote: post #20

I can directly tie my mood to how much exercise I’ve had in a given week. It’s also easy, given how busy life feels, to let the proverbial frog boil in water when it comes to this. My partner often comments when I’ve been a little grumpier than usual by saying, “you should go on a bike ride.” It really works wonders on the soul (and the more physical heart and lungs) getting out for a spin in the fresh air.

i keep up exercise for health reasons and because i do have a higher energy level if i'm in better shape. however, both during and for two or three hours after exercising, the emotional effect is very negative. i feel much more anxious, prone to negative thoughts, self-critical, pessimistic, sometimes angry. the benefits are definitely real but I feel like I am paying a very large cost to get them. i've tried lots of…

What is a reasonable level of intensity for you?

Re: Why Exercise Is a Miracle Drug

#235

Post by 6510 »

throwaway078315 wrote: post #177
sharkweek wrote: post #20

I can directly tie my mood to how much exercise I’ve had in a given week. It’s also easy, given how busy life feels, to let the proverbial frog boil in water when it comes to this. My partner often comments when I’ve been a little grumpier than usual by saying, “you should go on a bike ride.” It really works wonders on the soul (and the more physical heart and lungs) getting out for a spin in the fresh air.

i keep up exercise for health reasons and because i do have a higher energy level if i'm in better shape. however, both during and for two or three hours after exercising, the emotional effect is very negative. i feel much more anxious, prone to negative thoughts, self-critical, pessimistic, sometimes angry. the benefits are definitely real but I feel like I am paying a very large cost to get them. i've tried lots of…

Perhaps do more or less exercise, switch from cardio to strength or from strength to cardio. Monitor the negativity. Maybe, if you find the best trigger making it worse is good. Make it more obvious.

Re: Why Exercise Is a Miracle Drug

#236

Post by thebigspacefuck »

ak217 wrote: post #97
kstrauser wrote: post #54

Earlier quoted context omitted.

My wife's a podiatrist. I can conjure what I've heard her tell a thousand people over the years: invest in arch supports. Shoot for the ones that run about $50 and are rigid. Don't start with the $500 custom ones, and skip the $10 soft ones you see at the pharmacy. Go to REI or a running shop or a sporting goods store and get those instead. My knees freaking killed me when I was running. I started using the supports…

Better yet, get stability/motion control shoes. Don't skimp on running shoes and be prepared to try a few different types for extended periods of time before you settle on one. I found that there is only one type of shoe on the market that prevents me from getting injured (Asics Gel-Kayano). Everything else - low drop, high drop, HOKA, Brooks, Nike, even Asics' own GT-2000s - is a quick route to knee injury for me. A…

Motion control were found to cause higher injury rates than either neutral/stability in this study https://bjsm.bmj.com/content/45/9/715

Matches my own experience, first season of cross country in HS I had neutral shoes and they were perfect, went back for new shoes next season and they put me in motion control shoes which gave me instant knee pain.

Re: Why Exercise Is a Miracle Drug

#237

Post by thebigspacefuck »

AtlasBarfed wrote: post #83
kstrauser wrote: post #54

Earlier quoted context omitted.

My wife's a podiatrist. I can conjure what I've heard her tell a thousand people over the years: invest in arch supports. Shoot for the ones that run about $50 and are rigid. Don't start with the $500 custom ones, and skip the $10 soft ones you see at the pharmacy. Go to REI or a running shop or a sporting goods store and get those instead. My knees freaking killed me when I was running. I started using the supports…

AND YOU DON'T NEED TO RUN to start with. And if you are overweight and sedentary DON'T RUN TO GET INTO SHAPE. Walking, hiking, swimming, biking, and weight training. Mix all of it so you get cross training effects and distribute stress across many domains. Running is, by the standards of the statistical hole America is in terms of obesity, an "advanced" activity. We're talking about something that involves a stress i…

My feet seemed to get better after I started running. First time without pain in some time. Even walking made them hurt before. It’s taken a few months to build up though.

BMI of 29 starting so not obese but overweight and running has me down at 27 now.

Re: Why Exercise Is a Miracle Drug

#238

Post by kyriakos »

sharkweek wrote: post #20

I can directly tie my mood to how much exercise I’ve had in a given week. It’s also easy, given how busy life feels, to let the proverbial frog boil in water when it comes to this. My partner often comments when I’ve been a little grumpier than usual by saying, “you should go on a bike ride.” It really works wonders on the soul (and the more physical heart and lungs) getting out for a spin in the fresh air.

It's not just the exercise it's the whole experience of being outside. Even if you drive to a park and sit on a bench for half an hour you will go back home in a better mood. Won't be as good for your muscles but being outside in nature had amazing effects.

You could even try the opposite, exercising in a spinning won't have the same effect.

Re: Why Exercise Is a Miracle Drug

#239

Post by matt-attack »

AaronAPU wrote: post #213
rootusrootus wrote: post #162

Earlier quoted context omitted.

I walk every morning and hit 80-80% of my max heart rate for parts of it. Walking can be quite good exercise, unless you live somewhere very flat. My V02 max continues to climb steadily 0.1/week like clockwork, and no running yet. Granted, it's got a ways to go, it's just barely above average, but still, walking is working.

If you’re walking at that intensity you are more accurately hiking.

I walk for 1hr on a treadmill set to 4mph and 4deg incline. My heart rate gets up to 150 bpm by the end.

Used to run but was always getting sore knees. Now I walk and it’s very consistent.

Re: Why Exercise Is a Miracle Drug

#240

Post by xandrius »

evilduck wrote: post #79
datameta wrote: post #26

Walking is exercise. Never forget that. Consistency over sporadic herculean efforts always wins out.

You're right of course, consistency is safer and more sustainable but ego is a bitch and nobody is ever bragging or impressed about an average adult being able to walk their dog daily, or doing ten 50kg squats twice a week, or even jogging a mile three times a week (except maybe your doctor, and probably only then if you're over 40).

On a generic day, I walk at least 10k steps and for some colleagues that was herculean and thought I was kidding.

Also if after passing your 20s, ego still defines your behaviour on such a personal and private aspect of your life, I'd suggest to look into doing meditation/mindfulness, as it's a bit strange (or at least it should be).

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