Attorney Michael de Broglio on: South Africa, Law, Politics, Attorneys, Sport, Photography, Technology, Gadgets, Media, Crime, Road Accidents Fund,
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I enjoyed a recent cover of Time magazine, on the cover of 12 to 19 September edition, headlined “The exercise cure”. We all know about the benefits of exercise, but this was yet another article taking this further and as they say it is the surprising science of a life changing workout. The bottom line, for those of you who have not read the article, is that we need to do at least 150 minutes of moderate intense aerobic physical activity each week and do muscle strengthening with weights or bands at least twice a week. Aerobic exercise alone is not good enough – you need weight training, although that does not have to be with weights, you can do it with resistance bands as well. Weights basically make muscles grow and the growth of those muscles put pressure on the bones, increasing the density of the bones and so it is absolutely crucial to do weights if you want stronger bones as you get older.
The rest of the article basically went on to say that essentially doctors should often prescribe, instead of actual antibiotics, exercise and tell people what specific exercise they should use. Again, with experiments on mice who are sedentary and basically don’t do much exercise, had their muscles shrivel earlier, their hearts weakened, their skin thinned, their hearing worsened and they lost their hair much faster than mice that exercised. The research again indicates what previous research has, that exercise appears to slow aging at a cellular level. They also proved that if somebody did 10 minutes of intense workout they could get the same improvements in heart functioning and blood sugar control as a 50 minute workout and so, and it is something I always believed in, they basically said that if you are willing to push hard, which I always describe as hurting yourself, you can get away with surprisingly little exercise. If you want to take things more slowly and enjoy your exercise, then you would obviously need a little bit more.
Posted by Michael de Broglio on Wednesday 19-Oct-16
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Comments
Tersia said:
on Friday 21-Oct-16 10:19 AM
I do weight training and the key thing is as long as you do it right. With weights it's very easy to hurt yourself, especially if you push yourself to the limit. I think that it would be good if the doctor prescribed exercise but you can't exercise if you are sick, and without antibiotics how will you then get better to do exercise? I exercise every week and still get sick a lot...
daria said:
on Friday 21-Oct-16 08:31 AM
Exercise is highly beneficial to your health. If you exercise regularly and eat healthy your chances for a longer life are improved significantly.
Nikita said:
on Thursday 20-Oct-16 01:54 PM
It is so easy to get caught up in the "I'm too busy" routine of everyday life. This article is very informative and shines some light on the fact that we should actually make time for ourselves and keep healthy. I unfortunately had a bad season with health and just could not catch a break to get myself up and going again. I am finally getting back on track - this is going to be tough
Nicky said:
on Thursday 20-Oct-16 10:02 AM
I agree with the 10 minute workout plan- for me- when I do exercise I try to start off hard and push harder so that if I run out of time or get disturbed I at least got in the required amount of exercise and benefits even though I didn't use the full time allocated.
I do also try to create other fun ways of exercising like dancing at home and incorporating a few strenuous moves or jumping around/running around - especially when my children are around-that way I can involve them in the exercise too and keep them busy at the same time, as they usually end up being the biggest distraction during exercise .
This blog has again just inspired me to put more effort into exercise again:)
joyce said:
on Thursday 20-Oct-16 08:55 AM
I just got a reminder from the blog that big muscles put pressure on bones, and that weights training helps reduces unnecessary weights and good results are stronger bones at the later stage
Cornelie said:
on Thursday 20-Oct-16 08:29 AM
I used to gym back in the day and I felt really good about myself. don't really have an excuse now for not exercising. I must just get my laziness of the couch and do some exercises at home.
Zanell said:
on Thursday 20-Oct-16 07:18 AM
I love to exercise. I feel that it gives me more energy and your just always happy after a workout. I just don't enjoy exercising alone. I prefer to exercise with a friend instead of going alone.
Lourien said:
on Wednesday 19-Oct-16 03:26 PM
Exercise is one of the most important things in my week and I always make time for some sort of exercise. I make sure that I go to Gym at least twice a week and I am also running twice a week so that makes it four days of exercise which is about 150 minutes per week. You also need to rest and find time to relax. It is all about having a balance in life.
Henrietta said:
on Wednesday 19-Oct-16 02:42 PM
One thing Im guilty of is not exercising a lot. I do it when the mood strikes, which is not enough. You have to push yourself. I think having a partner who exercise with you is one big motivation to a person because you kind of feel obligated to go to the gym or meet the person. Stairs is also a wonder for people to lose weight. I found the part of you blog about the weight training very interesting. Did not know this and it is quite interesting to know that it helps make your bones stronger. Will keep this in mind. Maybe its time to find myself a partner to exercise with&&..
Prishani said:
on Wednesday 19-Oct-16 02:27 PM
I definitely need to start exercising more, I prefer to try and eat healthy however I am aware that they both work hand in hand, I know exercise is a great stress reliever along with countless other benefits, I would definitely prefer a more slow pace workout and then slowly build myself up for the more strenuous activities! Taking into account all the other blog comments I think I definitely have to start being more active!
Tamaryn said:
on Wednesday 19-Oct-16 02:27 PM
Osteoporosis has always been something that the doctors warn, especially women, about. My doctor has always recommended lots of greens and plenty of weight bearing exercise! I always say that I do yoga and basically you use the weight of your own body for the resistance you need. Apparently not according to the doc! But I believe that carrying my court bag is all the weight bearing exercise that I need!
Essentially overall good health includes plenty of exercises and specific concerns require specific exercises.
Natasha said:
on Wednesday 19-Oct-16 02:26 PM
I love exercise if I don't exercise I get moody and miserable, and now being pregnant there is limited exercises I can do and its driving me insane but I agree the more you exercise the better. You feel a lot better after a training session.
tamzyn said:
on Wednesday 19-Oct-16 02:26 PM
I agree with a lot of the points made - I think exercise has so many benefits. Just a walk around the block with my dog makes such a big difference in my mood. And I feel particularly motivates and have high energy levels after a run. I think people should try not to neglect doing some form of exercise - but when people are under time pressures it is always the first to go.
Mathilda said:
on Wednesday 19-Oct-16 02:26 PM
I go to the gym 6 days a week and i absolutely love it when i miss a gym sessions i actually feel depressed lol :)
I do heavy weight training everyday be it arms or doing legs ,its such a myth that you will get bulky and get man arms
Doing heavy weights makes you tone faster
Zindy said:
on Wednesday 19-Oct-16 02:26 PM
I do agree 100% that exercise is beneficial and crucial to ones health. Exercise along with good eating habits! I would love to go to the gym and train however the timing is an issue lately.
Jessica M said:
on Wednesday 19-Oct-16 02:24 PM
Well this is good to know. I must say I do try exercise as much as I can. But sometimes it's a bit hard. But now that I know it can improve more than my looks, I guess I should take it more seriously.
Liesl said:
on Wednesday 19-Oct-16 02:23 PM
I enjoyed reading this blog and found it very informative. I think if you can discipline yourself in doing the right exercise suitable for your needs it can certainly improve your health
Kaylee said:
on Wednesday 19-Oct-16 02:23 PM
I love exercise! I feel that exercise cures everything! When I am having a bad day I go to the gym and I feel so much better when I have exercised! I definitely feel that my concentration definitely improves when I go to gym and work is much easier. It doesn't take much of your time to simply do 20 minutes of exercise!
Sinead said:
on Wednesday 19-Oct-16 10:28 AM
Hmmm I agree with some of your points. I have been doing more cardio than weight training and I feel like that's exactly what I need for the results I want. Weight training comes later. Even though I do a few anaerobic exercises, I don't use heavy weights.
I must say that I disagree with exercising while sick. My sinus won't allow me and I will get worse. I've tried it - even though I think it should help.
Exercise doesn't only help with your physical health, but your mental health as well.
Helen said:
on Wednesday 19-Oct-16 09:45 AM
The exercise is very important part of my life. Exercise has so many benefits: it boosts the immune system, helps prevent stress and depression, increase quality of sleep, strengthening muscles, honing athletic skills, weight loss and maintenance and improve mental health. I was reading one article about exercising at your working place, for example in UK two or four hours of light activity are recommended during working hours. Would be nice to have at least 30 min of encouraging exercise at our firm, because it improves the memory and stimulates the productivity too.
lucretia said:
on Wednesday 19-Oct-16 09:25 AM
I agree with the fact that one does not have to go to gym to do exercises. A good 30 minutes of gardening or a brisk walk works wonders for one. I also enjoy a quick workout on the Rebound which is the mini trampoline. I just need to set it up again and get into the programme. I do find that towards the end of the year one becomes more lethargic and exercise tends to take second place, however, I do know that if one keeps up with the exercise the lethargy will not set in at all, regardless of the time of year.
Suzanne said:
on Wednesday 19-Oct-16 09:14 AM
I feel like Sarah on this one! My 3 year old keeps me up and running most of the time. I do think that it is important to exercise and find what you like doing in this regard as well - I for one, hate jogging/walking, but enjoy things like aerobics and Zumba.
Melissa P said:
on Wednesday 19-Oct-16 09:10 AM
I love exercising! It makes you feel so much better. It's a great stress reliever and it's great for your mind, body and soul. It goes hand in hand with a healthy diet. It helps if you have family or friends doing it with you. You keep each other motivated and feel better about yourself at the same time.
Nina said:
on Wednesday 19-Oct-16 09:02 AM
I enjoy going for a run in the evenings, although I don't do it nearly as often as I should. I think excersise is also very important to relax and to get your mind off of work and other issues.
Juliet said:
on Wednesday 19-Oct-16 09:02 AM
I have seen drastic improvements in my life and body when I exercise and believe exercise is crucial especially when you have a desk job and sit all day. I recently spent a small fortune joining a gym and need to start asap.
Alexis said:
on Wednesday 19-Oct-16 09:00 AM
I need to get back into the routine of it again. Slacking on that part. Exercise makes you feel good and even if you only do a few min in the morning if that is all you can afford, it is better than nothing at all.
Bianca said:
on Wednesday 19-Oct-16 08:51 AM
I need to become a lot more stricter on myself in terms of actually going to gym and exercising for a decent amount of time. I know personally for me I am often confused about what exercise routine to do and what is best for me to practice and it often makes a person very despondent because you don't know whether your exercise routine is actually making a difference or not? I personally am quite weary of using weights until a goal weight is reached because one does not want to build fat into muscle.
Ashleigh said:
on Wednesday 19-Oct-16 08:44 AM
I have started off with doing planks everyday now. I am really keen to start going to gym as well but for now I will stick with home exercises. I am slowly fighting to make a change in my junk food habits. I have also started drinking water again. :)
Sarah said:
on Wednesday 19-Oct-16 08:40 AM
Everyone keeps saying you must exercise it has a lot of benefits but where do I get the time to do the exercises. I know there is lot of simple stuff to do at home while cooking you can exercise. My son keeps me so busy right now running after him
patrick said:
on Wednesday 19-Oct-16 08:35 AM
Exercise is an absolute must for every one. it does not be at the jim, it can be in the private space of your own room. road running for is an all rounder. you whole body get to be in it and is cheap. all you need is sneakers and run around your house.
Daniella said:
on Wednesday 19-Oct-16 08:32 AM
Exercise can honestly be so life saving, It balances your emotions, quickens up your thought process, sharpens your reflexes, and of course keeps you fit healthy and have a longer life span.
Catherine said:
on Wednesday 19-Oct-16 08:32 AM
Exercise is of utmost importance in ones life. You definitely feel a difference in ones body when you exercise and when you don't. I feel more energized and alive throughout the day. I make a point of jogging at least 3-5 kms every morning and eating healthy.
Jessica Apfel said:
on Wednesday 19-Oct-16 08:32 AM
Often people are ignorant to the amazing effects that exercise can have and are simply 'too tired' but little do they know that if they began regular exercise that their level of fatigue would drop! I am currently in endurance training phase and can honestly say that I have so much more energy with which to endure the day and actually enjoy it! Moreover, people have misconstrued that diet alone is ok lead to a healthy life - such a misnomer!
Latoya said:
on Wednesday 19-Oct-16 08:30 AM
I must say I always wanted to be a member at the gym and be dedicated to do exercises, Which was a problem. So I started doing little by little exercises everyday at home, Portioning my food out and eating a lot less. My body is very sore due to all the planks I have being doing which is a good thing as this means its working. Whoop whoop I'm trying!
Clare said:
on Wednesday 19-Oct-16 08:29 AM
I am now on a Diet have been on one for 3 weeks, Yes Still going Strong, I have lost already 6KG and 2cm from bust Down... At this moment I'm not aloud to do Extreme Exercising but I walk, I actually love Walking... Soon I'm going to look like all these Skinny lady I work with...
Brenda van den Bergh said:
on Wednesday 19-Oct-16 08:27 AM
I really take my hat off to people who spend an hour every night in the gym. Exercise is definitely something you have motivate yourself to do and it takes a lot of discipline. I am guilty of not going to a gym and getting in enough exercise. I am however active in Action Netball which in itself is a great workout, but that is mostly cardiac exercise. In this blog I have learnt something new about having to use weights and how it is beneficial for the bones etc. But yes, I definitely need to make exercise a part of my daily routine.
Thabitha said:
on Wednesday 19-Oct-16 08:26 AM
I agree that exercising its a cure you can see this from the sick people or injured person.
Brenda Du Toit said:
on Wednesday 19-Oct-16 08:21 AM
I always tell myself to start exercising. I tried to go to the gym but it did not work out. So I tried to do some exercises at home and I am doing it every night which makes me feel better as I am making an effort. Who says you need to go to the gym to feel better.
Sally said:
on Wednesday 19-Oct-16 08:17 AM
Everyone says exercise is good for your body and mind and I take their word for it. But time is an issue especially being a working parent and travelling far to and from home. My children and family's needs comes before my need for exercise or anything else
Angelique P said:
on Wednesday 19-Oct-16 08:03 AM
I will definitely go read this article. It sounds very interesting.
I think exercise is very important and to eat clean.
I always say what you put in you will get out e.g. eating junk food all day and not exercising you cant expect to have a great body and feel healthy.
With Crossfit we do high intense training everyday. You really push your body until you really cant go on but it feels great. I love doing workouts with heavy weights it just shows you your body is much stronger than you think.
I get so tired of people telling me that weight lifting is bad for you.
If they tell me that again I will tell them to go read the article.
brumilde said:
on Wednesday 19-Oct-16 07:57 AM
I keep telling myselg to start to do exercise, there are allot of things you can do at home. no need to go to a gym. Time is always an issue being a single mom. but i must say after a long walk and n nice shower one does feel better
Melissa said:
on Wednesday 19-Oct-16 07:45 AM
Exercising is beneficial to the mind and to the body. Whether you want to get rid of the daily stress or the anger you have accumulated, it takes nothing to take 30 min out of your day and do moderate exercising. Nothing stops a person from putting running shoes on and going around the block. It will make you sleep better, think clearer and give you a more confident outlook about life
nicolle said:
on Wednesday 19-Oct-16 07:41 AM
Exercising has amazing benefits, not only is it a stress reliever, but also a motivator. Before work or exams, one should really consider exercising to rid some of the frustrations throughout the day. It only takes a little bit of effort to just relieve the body and mind of unnecessary stresses
Sandra said:
on Wednesday 19-Oct-16 07:39 AM
I exercise each and every morning. It refreshes my mind and my body and it gets me ready for the day ahead. If people think they don't have time for light-moderate exercising, 30 min will suffice, whether it's a quick run on the treadmill, or down the street (if safe area) or even simple aerobics by the house. Exercise is the most anti-depressant drug, and it's literally for free(not talking about those who are with a contract at the gym)
Johannesburg based attorney specializing in personal injury matters including Road Accident Fund claims and medical negligence matters. My interests include golf, reading and the internet and the way it is constantly developing. I have a passion for life and a desire for less stress!