17/31
This months challenge to myself has been a good success I think.
- I have exercised much more.
- I have read about the benefits of exercise.
- I have discussed exercise with patients more frequently and have more information on hand for them.
My research was made very easy by the a new module appearing on the GP learning website. (This is an on-line resource for continuing medical education for GP's enrolled with the Australian College of GP's). The new module is entitled "Implementing Lifestyle Change" and there are a number of units about exercise and lots of links to great articles about the benefits of exercise and information on what is effective for encourage people to exercise more.
There are many benefits of physical activity. If you want to know more here are a couple of links to some good review articles:
http://www.mja.com.au/public/issues/183_10_211105/bru10410_fm.html
Bruckner PD Brown WJ, "Is exercise good for you?" Medical Journal of Australia 2005; 183: 538-541
http://www.cmaj.ca/cgi/content/full/174/6/801
Warburton DER; Nicol CW; Bredin SSD, "Health benefits of physical activity: the evidence." Canadian Medical Association. Journal; Mar 14, 2006; 174, 6
I think this quote from the above article just about sums it up for those who want the short version:
"We confirm that there is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death."
Yes, I would like to avoid that long list of diseases, especially premature death!
It is important to note that in order to gain the health benefits of exercise it is recommended that you get at least 30 minutes of moderate physical activity on most days of the week. Hmm, for me that means that my plan to keep exercising 3 days per week for the rest of the year may not be enough to gain the maximum benefit. The good news is though that my daily dose of exercise need only be "moderate" and for 30 minutes - ie I don't need to run 10km everyday to benefit.
The other thing that I found interesting is that people who engage in home based exercise programs are more likely to succeed (ie stick with it) long term than those who enroll in programs outside the home. So gardening, strenuous housework and walking the dog are probably better activities to plan for than joining a gym.
Well, time to go sweep and mop the kitchen floor I think. And I am sure I can find some other housework to make it up to 30 minutes for today. :)
Saturday, January 31, 2009
Wednesday, January 21, 2009
Amnesty subscription not nearly enough.
12/21
But it seems rather inane in light of the all the suffering in our world.
I exercise to counteract the negative affects of my sedentary, over-fed, western lifestyle of luxury and leisure.
And others in the world have neither food, clothing or shelter. In particular today I am thinking of those who lack shelter from the machines of war.
What to do? Where to start?
It is overwhelming.
But it seems rather inane in light of the all the suffering in our world.
I exercise to counteract the negative affects of my sedentary, over-fed, western lifestyle of luxury and leisure.
And others in the world have neither food, clothing or shelter. In particular today I am thinking of those who lack shelter from the machines of war.
What to do? Where to start?
It is overwhelming.
Wednesday, January 14, 2009
Castle Hill Clamber.
8/14 - doing well so far.
Tonight my legs are aching. Today's exercise was walking up hills and climbing/clambering over boulders at Castle Hill. Time for some stretches I think!
Tonight my legs are aching. Today's exercise was walking up hills and climbing/clambering over boulders at Castle Hill. Time for some stretches I think!
.
Sunday, January 11, 2009
Exercise Update
6/11 so far.
I am already feeling a little fitter and find that it takes less of an effort to motivate myself to exercise. By that I mean that when it is an exercise day, I just go ahead and exercise. I am not going through the internal debate, with its oh-so-plausible excuses, about whether or not to exercise. I also don't "forget" to exercise as I am pre-planning when to exercise and what exercise I will do.
I am determined to keep this up and make sure that regular exercise becomes a life long habit for me.
Here is a link to the good old Mayo Clinic web site for a very simple article entitled:
"Exercise: 7 benefits of regular physical activity". The benefits include a sparkier sex-life!
http://www.mayoclinic.com/health/exercise/HQ01676
It is not referenced but seems like it might be a good patient handout to have on hand.
In NZ we have access to the "Green Prescription" program. Although I am embarrassed to say that I have only referred patients to the program occasionally.
http://www.sparc.org.nz/getting-active/green-prescription/overview
A study published in the BMJ about the Green Prescription program concluded that:
"Counselling patients in general practice on exercise is effective in increasing physical activity and improving quality of life over 12 months."
http://www.bmj.com/cgi/content/abstract/326/7393/793
Needless to say I will be thinking about this a lot more this week at work. I am going to try and get at least 5 patients, who could really benefit from a Green Prescription, to accept a referral to this program this month.
Unfortunately I have not had much time yet this month to research exercise. Between work, entertaining an 11 year old nephew, reading and of course exercise, I am feeling (as usual) that I could do with an extra hour or two each day.
The other areas that I want to look into soon include:
- the evidence behind the benefits of regular exercise
- how much exercise is needed to attain these benefits
- the specific benefits of different types of exercise.
Well, I am about to get off my butt and go exercise. I respectfully suggest that you do the same, if you have not done so already today.
:)
I am already feeling a little fitter and find that it takes less of an effort to motivate myself to exercise. By that I mean that when it is an exercise day, I just go ahead and exercise. I am not going through the internal debate, with its oh-so-plausible excuses, about whether or not to exercise. I also don't "forget" to exercise as I am pre-planning when to exercise and what exercise I will do.
I am determined to keep this up and make sure that regular exercise becomes a life long habit for me.
Here is a link to the good old Mayo Clinic web site for a very simple article entitled:
"Exercise: 7 benefits of regular physical activity". The benefits include a sparkier sex-life!
http://www.mayoclinic.com/health/exercise/HQ01676
It is not referenced but seems like it might be a good patient handout to have on hand.
In NZ we have access to the "Green Prescription" program. Although I am embarrassed to say that I have only referred patients to the program occasionally.
http://www.sparc.org.nz/getting-active/green-prescription/overview
A study published in the BMJ about the Green Prescription program concluded that:
"Counselling patients in general practice on exercise is effective in increasing physical activity and improving quality of life over 12 months."
http://www.bmj.com/cgi/content/abstract/326/7393/793
Needless to say I will be thinking about this a lot more this week at work. I am going to try and get at least 5 patients, who could really benefit from a Green Prescription, to accept a referral to this program this month.
Unfortunately I have not had much time yet this month to research exercise. Between work, entertaining an 11 year old nephew, reading and of course exercise, I am feeling (as usual) that I could do with an extra hour or two each day.
The other areas that I want to look into soon include:
- the evidence behind the benefits of regular exercise
- how much exercise is needed to attain these benefits
- the specific benefits of different types of exercise.
Well, I am about to get off my butt and go exercise. I respectfully suggest that you do the same, if you have not done so already today.
:)
Friday, January 2, 2009
January 2009: Regular Exercise
Happy New Year!
In my job as a GP I frequently encourage patients to exercise regularly. And although I am sure I am giving them good advice I feel like such a hypocrite as I have been very sporadic with exercise for most of my adult life. So I have decided this year that I want to make it a habit to exercise at least 3 timers per week. I am not going to call this a "New Years Resolution" - because New Years Resolutions seem rather prone to being broken!
To give myself a kick start my challenge for this month is to exercise at least 4 times per week, for at least 20 minutes. Hopefully if I can exercise at least 4 times per week for the month of January it will help me be motivated enough to keep up with exercising regularly from now on.
I want to examine some of the evidence for the benefits of exercise. I think this will help to keep me motivated. I also want to collate it into a simple handout with some tips that I can give to patients. Actually, I guess that a number of pamphlets like this already exists that will make my job a little easier.
Well off to hop on the treadmill. Believe it or not it is a little too warm for me to run comfortably outside today. Yes, I have certainly acclimatised to the local weather. Who would have thought that after growing up in Perth I would ever call 25 degrees hot!
PS - I finished my second book in my December read-a-thon challenge. I only read half as many as I had aimed to, but twice as many as David had predicted. :)
In my job as a GP I frequently encourage patients to exercise regularly. And although I am sure I am giving them good advice I feel like such a hypocrite as I have been very sporadic with exercise for most of my adult life. So I have decided this year that I want to make it a habit to exercise at least 3 timers per week. I am not going to call this a "New Years Resolution" - because New Years Resolutions seem rather prone to being broken!
To give myself a kick start my challenge for this month is to exercise at least 4 times per week, for at least 20 minutes. Hopefully if I can exercise at least 4 times per week for the month of January it will help me be motivated enough to keep up with exercising regularly from now on.
I want to examine some of the evidence for the benefits of exercise. I think this will help to keep me motivated. I also want to collate it into a simple handout with some tips that I can give to patients. Actually, I guess that a number of pamphlets like this already exists that will make my job a little easier.
Well off to hop on the treadmill. Believe it or not it is a little too warm for me to run comfortably outside today. Yes, I have certainly acclimatised to the local weather. Who would have thought that after growing up in Perth I would ever call 25 degrees hot!
PS - I finished my second book in my December read-a-thon challenge. I only read half as many as I had aimed to, but twice as many as David had predicted. :)
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