CR + ON + Exercise

[Guest guest]

Jeff,

Below are a few relevant references about exercise. Exercise seems to

be good for bone health and for improving insulin sensitivity. I also

find that aerobic exercise helps to clear mucus from my lungs.

Tony

# Andersen LB, Schnohr P, Schroll M, Hein HO, All-cause mortality

associated with physical activity during leisure time, work, sports,

and cycling to work, Arch Intern Med. 2000 Jun 12;160(11):1621-8.

CONCLUSIONS: Leisure time physical activity was inversely associated

with all-cause mortality in both men and women in all age groups.

Benefit was found from moderate leisure time physical activity, with

further benefit from sports activity and bicycling as transportation.

PMID: 10847255

# Borghouts LB, Keizer HA, Exercise and insulin sensitivity: a

review., Int J Sports Med. 2000 Jan;21(1):1-12. PMID: 10683091

# H. Franco, et al., Effects of Physical Activity on Life

Expectancy With Cardiovascular Disease, Arch Intern Med.

2005;165:2355-2360.

RESULTS: Moderate and high physical activity levels led to 1.3 and 3.7

years more in total life expectancy and 1.1 and 3.2 more years lived

without cardiovascular disease, respectively, for men aged 50 years or

older compared with those who maintained a low physical activity

level. For women the differences were 1.5 and 3.5 years in total life

expectancy and 1.3 and 3.3 more years lived free of cardiovascular

disease, respectively.

# sen AM, Pedersen BK, The anti-inflammatory effect of exercise,

J Appl Physiol. 2005 Apr;98(4):1154-62. PMID: 15772055. ABSTRACT:

Regular exercise offers protection against all-cause mortality,

primarily by protection against cardiovascular disease and Type 2

diabetes mellitus. The latter disorders have been associated with

chronic low-grade systemic inflammation reflected by a two- to

threefold elevated level of several cytokines.

# Villareal DT, Fontana L, Weiss EP, Racette SB, Steger-May K,

Schechtman KB, Klein S, Holloszy JO. Bone mineral density response to

caloric restriction-induced weight loss or exercise-induced weight

loss: a randomized controlled trial. Arch Intern Med. 2006 Dec

11-25;166(22):2502-10. PMID: 17159017

CONCLUSIONS: caloric restriction-induced weight loss, but not

exercise-induced weight loss, is associated with reductions in bone

mineral density at clinically important sites of fracture. These data

suggest that exercise should be an important component of a weight

loss program to offset adverse effects of calorie restriction on bone.

--- In , Jeff Novick <chefjeff40@...>

wrote:

>

> While there is a body of evidence to show that

> exercise may reduce the risk for certain diseases,

> most all the evidence is amongst those eating a

> typical american diet, and/or at risk for these

> diseases due to their poor and excessive dietary

> habits... there is little if any evidence to show

> that exercise, in and of itself, will reduce your risk

> for disease, outside of the elevated risks from a poor

> and excessive diet.

>

> The only exception may be in regard to bone health,

> yet it would take minimal amount to reduce that risk.

> Bones like muscles & tendons weaken when not stressed.

> Jogging or another weight bearing aerobic exericse for

> about 20 minutes 3X a week and maybe in addition some

> resistance exercise for 20 minutes 2x a week should be

> sufficient to maintain reasonably strong and efficient

> muscles, tendons, and bones into old age.

>

> The belief that exercise prevents HTN or raises HDL-C

> is questionable at best. Weight training and the gain

> of LBM almost certainly lowers HDL-C and most of the

> difference in HDL-C and life expectancy between men

> and women may be explained by the lower LBM of women.

>

> Calorie restriction reduces LBM as well as fat mass

> and is far more effective at reversing insulin

> resistance, raising HDL-C and even lowering BP than

> exercise.

>

> Remember the key to a long life is -> " eat less and

> live longer " . Exercise more than the minimum needed to

> maintain well functioning muscles, bones, and tendons

> and you have to eat more and also raise your risk for

> more injuries.

>

> So outside of the minimum exercise neccessary, what is

> the payoff for all that extra work?

>

>

> Regards

> Jeff

>