Page 32 - LIN November 2022 Issue

TOGETHER

WE MOVE!

by Svetlana Kogan, M.D.

Hardly anyone would be surprised today How much exercise is recommended? According to the American
with a thesis that living a sedentary life is College of Sports Medicine, healthy adults ages 18-65 should engage
very bad for your health. And yet, in the in at least 150 minutes of moderate intensity of aerobic activity each
contemporary post-Covid world with many week or vigorous aerobic activity for a minimum of 20 minutes on three
people working from home, sitting is now days per week.
a risk factor for Type 2 Diabetes Mellitus, Science and Medicine aside, movement is one of the most basic
Insulin Resistance and mortality in general. human joys—and a great opportunity for self expression. People move
in different ways. They swim, dance, do water aerobics, walk, jog, bike
In fact, physical inactivity is rapidly becoming a major global concern
hike, play various sports, engage in yoga, tai chi, mow their lawn, do
with the World Health Organization recently ranking physical inactivity
gardening, and the list goes on and on.
4th on the list of risk factors for non-communicable diseases —only
A noteworthy reminder is that Southwest Florida has been proudly
behind high blood pressure, smoking, and high sugar.
designated as a Blue Zone—a recognition of a community that strives
Research also reveals that each additional hour of daily sedentary
towards health and longevity. Let’s take a look at what Power Nine
time is associated with 1.15% higher liver fat content. Another recent study
Principle Number 1 from Blue Zones says: “Move Naturally: People living
with over eight thousand participants found that greater sedentary time
in the Blue Zones (areas of the world with the longest-living commu-
was associated with greater risk of cancer mortality; This study has also
nities) keep themselves fit.” But unlike those who probably live in more
successfully demonstrated that every little bit of movement counts.
urban areas, they don’t enroll in gyms or follow a specific exercise plan.
Replacing as little as 30 minutes of sedentary time with low-intensity Instead, they prefer to move naturally.
physical activity or moderate to vigorous physical activity—lowered risk In Sardinia, Italy, people may forage the mountains for plants they
of cancer mortality by 8% and 31% respectively. can incorporate in their dishes. Meanwhile, the Greeks in Ikaria would
In a society, starkly aware of the increasing prevalence of demen- love to spend their days gardening or visiting their neighbors on foot.
tia, it is important to remark on the significant positive effect exercise Natural movements are advantageous to older adults, who may already
can have on the brain. Exercise decreases neurodegeneration, improves have physical limitations to participate in rigorous or strict workouts.
learning and memory, improves insulin sensitivity, lowers blood pres- Brisk walking for at least an hour a week could already decrease the
sure, improves immune function, and modulates anti-inflammatory odds of disability, according to a Northwestern University study.”
processes. Some types of exercise have been well studied in certain The “Move Naturally” principle calls for any kind of movement versus
health conditions. For example, three weekly 60 minute sessions of aer- being sedentary, and is so easy to incorporate into anyone’s lifestyle.
obic training have been shown to improve executive functions among It is also a great solution for prevention of loneliness, depression,
older people diagnosed with ischemic vascular dementia. Aerobic and suicide, and anxiety as multiple studies have shown. No matter how you
decide to move, remember to start slow and gradually work your way
resistance training have improved memory scores in various stages of
up in time and intensity. Remember to breathe. Try to include family
Alzheimer’s Dementia. The underlying mechanism of this improvement
members and friends into your new movement routine. Hopefully more
is becoming clearer too: Exercise increases levels of dopamine, nor-
and more people will decide to partake of this Nature’s free and potent
epinephrine, serotonin, acetylcholine, GABA, and glutamate, as well as
antidepressant.
endorphins (intrinsically produced opioids). This is truly a broad spec-
trum of neurotransmitters and neuromodulators required for the healthy Dr. Kogan is a Concierge Holistic Internal Medicine doctor in Naples.
and balanced nervous system. Her website is CustomLongevity.com.

32 Life in Naples November 2022