The
American Heart Association
shares the following information in the web site ScienceDaily on
March 17, 2008.
Sedentary,
overweight or obese women can improve their quality of life by exercising as
little as 10 to 30 minutes a day, researchers reported at the American Heart
Association's Conference on Nutrition, Physical Activity and Metabolism.
The Dose
Response to Exercise in postmenopausal Women (DREW) study, first reported in
2007, was the largest randomized, controlled trial examining the role of
exercise in postmenopausal women. These secondary results focus on quality of
life among 430 women divided into four groups: three groups exercising at
various levels and one control group that did not exercise.
"While
the women who participated in the highest exercise group saw the greatest
improvements in most quality of life scales, the women in the lowest exercise
group also saw improvements," said Angela Thompson, M.S.P.H., co-author of
the study and research associate at Pennington Biomedical Research Center in
Baton Rouge, La. "The public health message is tremendous, because it
provides further support for the notion that even if someone cannot exercise an
hour or more daily, getting out and exercising 10 to 30 minutes per day is
beneficial, too."
All
participants in the exercise groups reported a statistically significant
improvement in social functioning compared to those in the control group of
women who didn't exercise. However, women who participated in more exercise,
from 135 to 150 minutes a week, also showed significant improvements in general
health, vitality and mental health.
The women
who exercised more also improved in physical functioning, role limitations in
work or other activities due to physical problems and role limitations due to
emotional problems, the researchers said. None of the women reported a
statistically significant improvement in pain.
After
exercising six months, the women improved almost 7 percent in physical function
and general health, 16.6 percent in vitality, 11.5 percent in performing work or
other activities, 11.6 percent in emotional health and more than 5 percent in
social functioning.
"This
has not been shown in a large controlled study before," said Timothy S.
Church, M.D., principal investigator and research director at Pennington
Biomedical Research Center. "This is the first large controlled study of
postmenopausal women to look at the effect of exercise training on the quality
of life. It shows that exercise gives you energy and makes you feel
better."
This
study included 430 sedentary women, average age 57, who were overweight or
obese. Researchers randomly assigned women to one of three exercise groups. Most
of the exercise was divided into three or four sessions a week. When not in
organized exercise, these women were fitted with pedometers. A fourth group had
no planned exercise and served as controls.
Researchers
measured quality of life before and after the six-month exercise intervention
with the Medical Outcomes Study Short-Form 36 Health Status Survey. The scores
were adjusted for ethnicity, age, employment status, smoking, antidepressant use
and marital status.
To
determine physical health, women were asked about physical functioning such as
what types of physical activities they participated in from carrying groceries
to climbing stairs to walking a mile; limitations in physical activity; pain;
and their own assessment of their health.
Researchers
determined mental health by having the women do a self-assessment of vitality,
social-time, ability to accomplish what they set out to do, and whether they
were nervous, down in the dumps, peaceful or happy.
Though
the women in the study were overweight or obese, sedentary and postmenopausal,
they were fairly healthy and reported a fairly high quality of life at baseline.
"At
baseline the average vitality and role emotional scores for these women were
lower than for the U.S. population," Thompson said. "At follow-up, the
average vitality and role emotional scores were higher than the average U.S.
population."
The data
showed a positive association between six months of exercise and changes in
quality of life. "This association was strongest among the group who
received the highest dose of exercise, which was 150 percent of the National
Institute of Health's Consensus Development recommended physical activity
dose," Thompson said. "Some of the women did lose weight over the
course of the study but the self-reported improvement in quality of life was not
dependent on weight loss."
Many of
the women grew up when females didn't participate in sports and most had never
been physically active before. The research program included a team to teach the
women how to exercise.
"Walking
a little bit every day will help tremendously," Thompson said. "Walk
with your mother, a neighbor or friend. A little physical activity will improve
your quality of life."
Researchers
also advised older women to join gyms that have specific sections for women or
that are targeted at women.
"Physical
activity not only provides a better quality of life but better balance, stronger
bones and confidence in walking," Church said. "Start exercising for
small amounts of time and then gradually work up to 150 minutes a week. A little
is better than nothing."
The
National Institutes of Health funded the study.
More
information about events in the surrounding area of Valdosta include:
April 5th
– Berrien County 3rd Annual Puppy Trot. This event includes a 4
mile and a 1 mile Dog Walk. The events are open to all walkers and runners, just
sign up for the event that appeals to you the most. There is a cool t-shirt with
a fun design, awards and medals for all the Dog Walk participants. Proceeds
benefit the Berrien County Humane Society.
April 12th
– Valwood presents Victory for Victoria, a 10K, 5K and 1 mile event on the
Valwood campus. Proceeds benefit the St. Jude’s Brain Research Program.
Applications are now available.
April 19th
– Hope and Faith 5K Run and Walk is presented by HUMC and SpaceMakers –
Custom Closet Interiors. This is an
event to raise money for the American Cancer Society Relay for Life. Over 140
people enjoyed this event last year with 10 year olds all the way up to 77 year
olds joining in on the fun and festivities.
May
17th – Run for the Children – 5K and 1 mile events for the whole
family. All proceeds benefit the Children’s Advocacy
Center for Lowndes County – a non-profit organization that strives to promote
prevention and awareness of child abuse and to minimize the trauma to children
who have been abused. The event is being hosted by Leadership Lowndes Class of
2008.
All of
these events will be good for the entire family to be involved. Be sure to put
the dates on your calendar right now. Applications are either at Get Active, or
will be soon. You will find how much fun and encouraging these events are
and you will want to participate in others coming in May thru July 2008,
including Baytree 8K on July 4th. Make the decision now to be a part of these
events – raise your bar.
There are
weekly, FREE activities for the runners and cyclists in the area. Runners can
show up at Get Active Running and more on Saturday and Sunday morning at 7AM for
all-comer runs from 4 to 8 plus mile runs. For more information on the runs,
check out the web page www.getactivevaldosta.com
, call or send an email. Cyclists can meet for rides on Tuesday, Thursday,
Saturday and Sunday. For more information on the cycling rides, check out the
web page at www.azaleacitycyclists.com.
If you have questions about your walking, running or other training, drop me an email and I will do my level best to answer your questions. Check out www.getactivevaldosta.com to get connected. Listen to the Get Active South Georgia radio program on Tuesday evenings from 6 to 7PM on Talk 92.1 FM to receive additional information or to ask questions.
Thank
you,
Todd
& Alice Smoot
GET
ACTIVE
Running
and more
GET
ACTIVE SOUTH GEORGIA
as
heard on
Talk
92.1 FM Tuesdays 6 to 7 PM
GET
ACTIVE SOUTH GEORGIA
as read weekly in the Sunday VDT - look for us
www.getactivevaldosta.com
3200-C
North Ashley Street
Valdosta,
GA 31602
229-219-0010
229-219-0012
(F)
In
the long run, one must have goals to succeed.
"To give anything less than your best, is to sacrifice the gift" Steve Prefontaine