Tips for Exercise

A healthy diet with a well-balanced, regular exercise regimen has become a priority for those who desire an active lifestyle with greater mobility and a sense of well-being. We are witnessing an unprecedented interest in gym memberships and participation in community running, swimming, and cycling events.  Some may ask if there is a potential for increased incidence of injury or potential health risks that accompany such active lifestyles. Prior to initiating a regular rigorous exercise regimen, consultation with your primary care physician or cardiologist should be sought especially if there is a history of heart disease or other health issues.

IMPACT OF PHYSICAL ACTIVITY ON WELL-BEING  

Mental health and “well-being” is perhaps the greatest outcome sought by the exercise enthusiast. The human frame and biochemistry is designed for activity. Our central nervous system has opiate receptors that are not particularly designed for intake of external opiates and narcotics. Rather, these receptors exist to react to the natural opiates, also known as endorphins that our bodies produce with increased physical activity. The interaction of these exercise-induced pleasure chemicals and receptors results in the profound sense of well-being.

CREATING A BALANCED EXERCISE ROUTINE
A well balanced, “cross-training” approach to exercise will help avoid tendon, joint, or lower back injuries that are associated with repetitive cardio or resistance workouts. The cartilage cushions that line our joints have no blood supply; therefore, motion with exercise assists in delivery of supportive nutrients and oxygen to the cartilage cells, similar to a sponge that moves water when compressed. For those individuals with a family history of joint problems, exercise in low gravity settings such as swimming, bicycling, and elliptical cross trainers, is recommended. These forms of exercise will help avoid wear and tear to less durable cartilage that may have been inherited.

When joints wear out, total joint replacement surgery can positively transform the life of the patient. Nonetheless, the metal and plastic components undergo wear and loosening, often at a rate proportional to the weight and activity level of the recipient. Joint replacement surgery should be performed only on appropriately screened patients whose symptoms warrant such invasive surgery. The optimal candidate is a patient whose symptoms limit the ability to walk no greater than three to four blocks. Excessive weight will cause early wear and loosening of the artificial joint; therefore, an aggressive weight loss regimen should be considered, if warranted, prior to joint replacement. A candidate may rationally conclude that successful weight loss through exercise will only be achievable after the joint is replaced. Our orthopedic data suggests otherwise. The joint replacement recipient will gain on average 50 pounds following the procedure; therefore, the patient should prepare for surgery with exercise.

Any balanced exercise regimen should include resistance training and lifting weights. Such an approach will build muscle mass, which prevents injury by improving joint stability. Likewise, increase in muscle bulk improves one’s capacity to burn calories. To avoid injury, excessive repetition and weight should be avoided.

DEVELOPING A HEALTHY DIET  PLAN
Any exercise regimen must be accompanied by a healthy diet and supplements. Our human frame was designed to consume whole foods, fruits of the vine and roots, vegetables and legumes, with small portions of meats for flavor. Reasonable portions are the key. Given that 75 percent of our body weight is water, maintaining adequate hydration is also critical to cellular health and distribution of oxygen and nutrients to every part of our body. Finally, the “Western Diet,” high in saturated fats and refined, mass-produced food, is notorious for its side effects of obesity with resultant diabetes, hypertension, gravity-induced degenerative joint and spine disease, and early death. Seventy-five to 80 percent of human maladies are preventable. “A stitch in time saves nine.”  “An ounce of prevention is worth a pound of cure.” Alifestyle of activity and healthy diet is the key.

TIPS ON PREVENTING EXERCISE RELATED INJURIES

1.   Take the cross-training approach to exercise to help avoid tendon, joint, or lower back injuries
2.   Avoid excessive repetition and weight
3.   Develop a healthy diet plan with portion control
4.   Take dōTERRA supplements daily for an additional nutritional and energy boost
5.   Apply Deep Blue rub to soothe overworked muscles

Supplements, such as dōTERRA Lifelong Vitality, DDR Prime Cellular Complex, and  Slim & Sassy TrimShakes  are excellent. As a “middle-aged” exercise enthusiast, I use these supplements daily to help support my cardiovascular system, maintain a healthy inflammatory response, and assist with controlling my portions at meal time.

The Dr. Recommends:
•  Lifelong Vitality (Item No. 34210001)
•  DDR Prime Cellular Complex Softgels (Item No. 41740001)
•  Slim & Sassy TrimShake (Item No. 35180001)

Dr. Paul Winterton received his medical degree from Harvard Medical School in 1993, following which he completed five years of orthopedic surgical residency at the Mayo Clinic. He currently serves on the Board of Councilors at The American Academy of Orthopaedic Surgeons.

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