11 posts tagged “exercise”

The benefits of just a bit of exercise (+”forest bathing”?)

Posted 2 months ago by

If frequent, long workouts aren’t in the cards, here’s some good news: A new research analysis based on decades’ of studies shows the potential mental health perks of even just a smidgen of light exercise. Also, see the results of a Japanese study on something called “forest bathing.”

Exercise linked to good vibes

“Even a Little Exercise Might Make Us Happier,” a recent New York Times headline proclaims. It might sound obvious, but it’s still positive news — especially for those who may not be able to meet physical activity guidelines for the general population (30+ minutes of exercise on most days).

“According to a new review of research about good moods and physical activity, people who work out even once a week or for as little as 10 minutes a day tend to be more cheerful than those who never exercise. And any type of exercise may be helpful… The type of exercise did not seem to matter. Some happy people walked or jogged. Others practiced yoga-style posing and stretching.”

For the published review, researchers at the University of Michigan analyzed the results of 23 studies since 1980 that explored the links between physical activity and happiness. The studies were mostly observational (not strict clinical trials) but they involved a total of 500,000 people ranging from adolescents to the very old and from a variety of ethnic and socioeconomic groups.

The Times notes that happiness is a rather “subjective, squishy concept,” and it’s not clear from these studies if working out causes happiness or if the two commonly occur together. But overall, the results are notable because “the amount of exercise needed to influence happiness was slight… In several studies, people who worked out only once or twice a week said they felt much happier than those who never exercised.” Exercising even more frequently may bring even greater happiness, the researchers say.

Talk with your doctor about healthy ways for you to squeeze in physical activity — ideas you’re likely to enjoy and stick with. For some people with Parkinson’s disease, it’s walking to their favorite tunes, and for those living with cancer, it may be chair yoga.

In general, try not to stress about not getting enough exercise — other recent research shows that dwelling on it isn’t good for your health.

What’s “forest bathing”?

Here’s another headline that caught our eye: “Just being outside can improve your psychological health, and maybe your physical health too.”

Quartz summed up about $4 million of Japanese research on the benefits of something called “forest bathing” (essentially, it’s just sitting or standing in the woods).

“Just be with trees. No hiking, no counting steps on a Fitbit. You can sit or meander, but the point is to relax rather than accomplish anything,” Quartz reports. “The Japanese practice of forest bathing is proven to lower heart rate and blood pressure, reduce stress hormone production, boost the immune system, and improve overall feelings of wellbeing.”

Inhaling the essential oils of a forest, generally called phytoncide, appears to give (healthy) people an immune system boost and reduce stress. Even getting a “dose of nature” in an urban park setting can help with stress relief, studies have shown.

Some health conditions may make it difficult to spend time outdoors, such as lupus (which can bring sun sensitivity — check out these photosensitivity tips). Connect with members of your community on PatientsLikeMe or talk with your doctor about ways to safely spend time outside, considering your particular condition.

How do you squeeze in a bit of activity or outdoor time these days? Join PatientsLikeMe today to swap ideas with the community!

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Member Chris finds the uplifting side of type 1 diabetes

Posted February 23rd, 2017 by

“I am the only 7-fingered diabetic record-holding powerlifter and motivational speaker you know!” Chris (ChrisRuden) says in his profile. He was born with two fingers on his left hand and a shorter left arm. He was bullied in high school, and he struggled with depression, alcohol and drug use.

Chris was diagnosed with diabetes at age 20, when he was in college studying law. His diagnosis inspired him to shift his focus to health and wellness (personally and professionally), and he earned a degree in Exercise Science and Health Promotion from Florida Atlantic University. He runs an online nutrition and fitness coaching business and he published an e-book called The Art of Losing Body Fat. He holds four state records in powerlifting (with one hand)! He is also a motivational speaker who has given talks at schools, businesses and organizations like the American Diabetes Association across the U.S.

We recently caught up with Chris about his interests, overcoming adversity and the upshot of his diabetes diagnosis.

What are your three favorite things to do? What do you love about them?

I love powerlifting, speaking and helping people get in shape! Powerlifting allows me to compete against myself and push my limits. Learning to lift properly as an amputee and learning to stabilize my blood sugar while lifting with diabetes was tough. But I love the challenge and satisfaction of working towards a goal and achieving it – no matter how long it takes. Speaking is my passion because I get to share stories that help people overcome hardships in their lives. Speaking allows me to be honest and real with the audience. There is nothing better than people writing me months after a talk or seminar about how they are still motivated and fueled by my talk. Helping people get in shape online is my business, but it is also my passion. I know what it is like not to be confident in your body, and I get the chance to help people with that mental and physical struggle daily.

How did growing up “being different,” as you say in your profile, shape your life? Has it helped you adjust to life with diabetes?

I was bullied and picked on for being different. I tried to stay strong as much as possible but it was hard and depression did get to me. It took a while to figure out that other kids or teens who would make fun of me for something I can’t control probably have a lot of personal issues they are dealing with. I focused on doing the best I could with what I had, and that philosophy carried over into my diabetes management. I was mentally prepared to handle the burden of diabetes because I knew it took the right mindset to thrive.

Could you share your diabetes diagnosis story with us? Why do you consider your diagnosis “the best thing to ever happen” to you? 

I was actually working in the ER at the time I was diagnosed. Weeks prior, I had been going to the bathroom 20+ times a day and I was so thirsty and irritable. My mom worked for a urologist in the same building so we did a urine test just in case, and I was admitted to the hospital with a blood sugar of 510. If it weren’t for diabetes, I would’ve never switched my major from law to exercise science, I wouldn’t be working with other type 1’s in the community, and I wouldn’t have found my true calling in life.

It seems like defying limits is a big theme in your life. What are some limitations that you’ve shattered? What motivates or inspires you to live this way?

Limits are problems and all problems have solutions. I have broken a few state records in powerlifting, deadlifting over 600lbs when the original limit was thought to be: “I can’t deadlift because I’m missing a hand.” Playing drums by sticking a drumstick through a glove finger hole was another limit. I also shoot guns, go fishing and occasionally rock climb. Some might see that as overcoming limits; in my case I just call it living.

What advice do you have for someone dealing with multiple health issues or going through a rough patch with their health?

Keep going. Think logically on what you can do on your part. Do the best you can with what you have where you are right now. By focusing on what you can control and not what you can’t control, life becomes a little more clear.

As a new member, what’s your experience on PatientsLikeMe been like so far, and what are you most interested in learning more about going forward?

I love the community and I’m really interested in just learning about other peoples’ perspectives and how they manage daily. I love to see people succeeding, regardless of how big the success or how hard the obstacle.

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