SUGAR/EXERCISE PERFORMANCE
Athletes often take a high sugar snack prior to an athletic event in the belief that it will give them increased stamina. A study done at Montana State University revealed that the opposite is true. Athletes given sugar before exercise reached exhaustion 25 percent sooner than if they took a sugar-free, caffeine-free beverage before the exercise. (The Physician and Sportsmedicine 12(4)89-91, April 1984) Copyright Phylis Austin

EXERCISE/MIGRAINE HEADACHES
A 50 percent decrease in the frequency of migraine headaches was demonstrated in a group of adults who began an aerobic exercise program at the University of Wisconsin at Madison. The aerobic training consisted of walking and running for thirty minutes a day, three days a week. (The Physician and Sportsmedicine 9(8)24-25, August 1981) Copyright Phylis Austin

DEPRESSION/EXERCISE
Eight moderately depressed patients were begun on a running program, under the supervision of a "running therapist," rather than a psychotherapist. The three-times-a-week sessions began with stretching exercises, followed by 30 to 45 minutes of walking and running and then finished off with more stretching exercises. Within three weeks six of the eight patients recovered and remained so as long as the sessions continued. Another patient was well in the 16th week. She had never run, and hadn't begun walking until the sixth week. The eighth patient neither improved nor worsened during the program. The authors believe that many other forms of physical activity would produce the same results. (The Physician and Sportsmedicine, 6(12)49-56, December, 1978) Copyright Phylis Austin

VARICOSE VEINS/EXERCISE/DIET
Dr. Robert May, a specialist in circulatory problems and surgery reports that a brisk 15 minute walk four times a day, and sufficient fiber in the diet will be of great benefit to patients with varicose veins.
Walking assists the calf muscles to pump the blood that collects in the varicose veins back up to the heart. Swimming, simple leg exercises, and going barefoot all assist to stimulate circulation. Knee-high stockings, sunbathing, hot baths, or sitting too long all reduce blood flow. Dr. May recommends showers instead of tub baths, the shower finished off with a cold spray to the legs.
Inadequate fiber in the diet produces thick stools and puts pressure on the pelvic veins. (Medical Tribune 26(8)2, February 27, 1980) Copyright Phylis Austin

MENTAL EXERCISE/MENTAL ABILITY
A Pennsylvania State University study suggests that people in their 40's and 50's who live active lives and maintain flexible attitudes are more likely to retain their mental abilities into old age. About 3,00 persons were surveyed every seven years over a period of years in this study. Patients who led active lives showed no significant reduction in word recognition and use, ability to solve problems and adjust to strange situations or in spatial orientation. The authors of the study report that leisure activities that use problem-solving skills can assist in keeping the mental abilities sharp. (Geriatrics 40(2)30-31, February, 1985) Bible study is known to be the most effective method to strengthen the intellect. Gardening requires problem solving skills and additionally takes one out-of-doors where negative air ions and fresh air can quicken the circulation and encourage alertness. Copyright Phylis Austin

EXERCISE/MUSCLE CRAMPS
Athletes have been instructed by coaches to drink various types of potassium-containing beverages to decrease muscle cramping. Now we understand that dehydration is the most common cause of muscle cramps during exercise, and that plain water is the treatment of choice in the prevention (and treatment) of muscle cramps. (Journal of the American Medical Association 253(11)1634,March 15, 1985) Copyright Phylis Austin

EXERCISE-INDUCED DIARRHEA
Many athletes develop diarrhea after running. Dr. George Sheehan of New Jersey reports that exercise-induced diarrhea is almost always due to food allergy, and suggests the elimination of milk, eggs, and wheat from the diet. A five day trial of applesauce, rice and seltzer-water will produce relief of diarrhea if it is due to food allergy. After improvement the runner may gradually reintroduce vegetables, fruits (other than citrus), then citrus, meat, wheat, eggs, and dairy products last. Some runners prove to be sensitive to monosodium glutamate or gluten. (The Physician and Sports Medicine 13(8)20,,August, 1985) Copyright Phylis Austin

EXERCISE/GLUCOSE TOLERANCE
Low levels of physical activity may lead to impairment of glucose tolerance. (Clinical Physiology 5:63-70, 1985) Copyright Phylis Austin

EXERCISE/BREAST CANCER
California researchers feel that the greater number of menstrual cycles a woman has, the greater her risk of breast cancer. They feel that vigorous physical exercise may decrease ovulatory cycles and thus lower a woman's risk of breast cancer. (Cancer 56:1206-1208, 1985) ED - Probably all the factors that lead to early maturity increase the risk of breast cancer, by lowering the age at which girls begin their menstrual cycles. This would include all force-feeding practices of mothers in infancy and overfeeding in childhood, the rich foods high in animal products, especially cheese and other dairy products, and the frequent between meal snacking and drinking sweet beverages and juices. Copyright Phylis Austin

EXERCISE/SHRINKAGE OF NASAL MUCOSA
People who exercise during colds often report a decrease in nasal stuffiness. A Japanese study has demonstrated that ten minutes of exercise produces a striking increase in norepinephrine and relief of nasal stuffiness. (Auris nasus Larynx (Tokyo)9:81-90, 1982) Copyright Phylis Austin

EXERCISE/ALZHEIMER'S DISEASE
Progression of Alzheimer's disease symptoms may be slowed by exercise, according to a study reported at the 2nd International Conference on Physical Activity, Aging, and Sports at West Point, New York. Certain aspects of brain function may be retained longer by exercise. Dr. Ronald M. Lawrence, assistant clinical professor of the UCLA School of Medicine in Los Angeles, concluded that walking for 30 to 35 minutes daily is the best exercise program for elderly persons. (Geriatrics 40(11)115, November, 1985) Copyright Phylis Austin

EXERCISE/BEDWETTING
A California physician points out that people who perspire heavily excrete less urine. The skin functions some-what like the kidneys in the elimination of fluid and certain toxic substances form the body. He suggests that people who have trouble with bedwetting may profit from about an hour of perspiration-inducing exercise late in the afternoon if they do not replace the fluids that are lost. (Western Journal of Medicine 143(1)113, July 1985) Copyright Phylis Austin

EXERCISE/MENTAL ABILITY
Elderly people may experience an improvement in short-term memory, problem solving ability and concentration with a regular physical exercise program. (Geriatrics 41(3)24, March, 1986) Copyright Phylis Austin

WHIPLASH INJURIES/EXERCISE
Sixty-one patients who had suffered whiplash were divided into two groups. One group was given the commonly accepted treatment--a soft cervical collar to provide immobility--and pain medications. The other group received ice applications for the first 24 hours, then were given an hourly exercise routine followed by heat application. Two months later the groups were compared. The exercised group had less pain and greater movement. The authors conclude that immobilization causes prolongation of symptoms. (British Medical Journal 292:656-657, March 8, 1986) Copyright Phylis Austin

EXERCISE/MEDICAL COSTS
A study by Roy J. Shepard of the University of Toronto reveals that exercise decreases medical costs. (Sports Medicine 2:133-143, 1985) Regular exercise decreases anxiety and depression, reduces Type A personality behavior, improves self-esteem, elevates the mood, and increases vigor. All this serves to decrease fatigue, one of the commonest complaints heard in doctor's offices. Copyright Phylis Austin

PREGNANCY/DIABETES/EXERCISE
Diabetic control during pregnancy may improved by a walking program, according to a San Diego study. Pregnant women who walked for 20 minutes (about one mile) after each meal had a better fetal outcome than a control group which did not exercise. (Diabetes 54(Suppl 1)115A, May 1986) Copyright Phylis Austin

PMS/EXERCISE
A Manitoba study reveals that a regular exercise program which leads to physical fitness is effective in minimizing symptoms of premenstrual syndrome. (Canadian Journal of Applied Sport Sciences 11(3)41P, September, 1986) Copyright Phylis Austin

EXERCISE/PREMENSTRUAL SYNDROME
Still another study reports beneficial effects of a physical fitness program on symptoms of premenstrual syndrome. Women who participated in a three month study revealed that those who exercised had improvement of symptoms. (European Journal of Applied Physiology 55:349-355, 1896) Copyright Phylis Austin

EXERCISE/ALZHEIMER'S DISEASE
Exercise may slow the progression of symptoms of Alzheimer's disease according to a Texas study. Dr. Barry Squyres of the Texas Tech University Health Sciences Center suggests that an exercise program be carried out five times a week and begin with 8-10 minutes of stretching exercises, followed by 12-30 minutes of more vigorous exercise such as cycling or walking. This exercise program can be adjusted according to the patient's ability. (Texas Medicine 83:51-53, January, 1987) Copyright Phylis Austin

EXERCISE/EPILEPTIC SEIZURES
A study carried out in Columbus, Ohio, and to be presented at the 39th Annual meeting of the American Academy of Neurology, indicates that epileptics who exercise regularly have fewer seizures than non-exercisers. (Neurology 37(Suppl.)95, March, 1987) Copyright Phylis Austin

PHYSICAL FITNESS/EXERCISE
Stephen Blair, PH.D., director of epidemiology at the Institute for Aerobics Research in Dallas says that walking, gardening and yard work are beneficial in improving heart health and we may have gone overboard in counseling patients to take up more vigorous exercise, such as jogging. He feels that any exercise which is sufficient to increase your breathing rate, and in warm climates to produce some sweating, is sufficient, and extremely vigorous exercise is being oversold. He feels that many people who will not take up jogging will be willing to begin an exercise program of working in their yard or garden on a regular basis. (Medical Tribune 28(31) 1, 6, August 19, 1987) Copyright Phylis Austin

EXERCISE/FATIGUE
Harold Kohl, M.D. of the Dallas Institute for Aerobic Studies reports that an aerobic exercise program may be effective in the relief of chronic fatigue. A group of patients complaining of chronic fatigue were started on a program involving swimming, biking, or running, and reported decrease in fatigue symptoms (American Family Physician 36(3)362, September, 1987) Copyright Phylis Austin

EXERCISE/MENTAL FUNCTION/ELDERLY
Elderly people who are physically fit have higher fluid intelligence scores than sedentary peers. An Ontario, Canada study revealed that a 45-minute exercise period improved mental and cognitive (perception) function. Even light exercise was sufficient to induce this improvement. (Journal of American Geriatric Society 36:29-33, 1988) Copyright Phylis Austin

CONSTIPATION/EXERCISE
A national survey of bowel habits reveals that women have bowel problems more often than men, and physical inactivity is associated with constipation. Blacks suffer constipation more frequently than whites, with black males five times more likely to have constipation than white males, and black females 2.4 times more likely than white females. Inactive men had 15 times more constipation than the physically active. (Internal Medicine News 20(16)14, August 15-31, 1987) Copyright Phylis Austin

PASSIVE MOTION EXERCISE
Continuous passive motion exercise tables are being recommended as an easy, yet effective form of exercise. The motorized tables move muscle groups through their range of motion without requiring effort on the part of the users. Table manufacturers claim that these tables will tone up muscles, trimming off inches, increase oxygen and blood circulation, get rid of cellulite, eliminate water retention, improve posture and reduce stress. Exercise physiologists, however, report that while continuous passive motion tables may be helpful for those who have had orthopedic surgery or some types of injuries, they are not beneficial to healthy persons. (Physicians and Sports-medicine 15(8)142-148, August, 1987) Copyright Phylis Austin

MIGRAINE HEADACHES/EXERCISE
A report from Netherlands shows that migraine headaches can sometimes be treated by vigorous exercise. A 44-year-old physician who suffered migraine noted relief after several hours of cycling; the next time he developed a migraine headache he was unable to cycle, so he ran. To his surprise about 20 minutes of running was adequate to relieve the migraine headache. He continues to treat his migraines with exercise. (Journal of Neurology, Surgery and Psychiatry 50(12)1700-1701, December, 1987) Copyright Phylis Austin

EXERCISE DURING PREGNANCY/PAIN TOLERANCE DURING LABOR
Women who exercise during pregnancy have higher pain tolerance levels during delivery according to a study from Italy. The women in this study utilized an exercise bicycle. Prolactin levels, cortisol, and human growth levels were lower in the exercised group during labor than in the non-exercised group. The authors conclude that physical conditioning during pregnancy reduces pain sensation during labor, producing lower stress levels. (American Journal of Obstetrics and Gynecology 160:707-12, March 1989) Copyright Phylis Austin

EXERCISE/AGING BRAIN
Regular physical exercise improves the mental ability of people from their mid-50s and on, according to a Scripps College of Claremont, California study.
A study of 300 people, aged 55-91 revealed that reasoning, reaction time, and memory tests improved with exercise. A significant difference was seen even in those who exercised for 30 minutes a day, but more exercise leads to better test scores. The researchers speculate that the benefits may be due to improvement in brain blood flow. (USA Today, June 21, 1989) Copyright Phylis Austin

EXERCISE/EPILEPTIC SEIZURES
A study at the Comprehensive Epilepsy Program Clinic at Ohio State University demonstrated that epileptic patients who exercised regularly had fewer seizures than those who did not exercise. (Journal of Medicine 20(2)171-176, 1989) Copyright Phylis Austin

EXERCISE/CHRONIC HEART FAILURE
Patients suffering from chronic heart failure are often restricted from physical activity by their physicians, in the belief that the additional strain on the heart will overwhelm it. Now a study from the Department of Cardiovascular Medicine at Radcliffe Hospital demonstrates that a physical exercise program actually improves the patient's condition. The patients in the study had a decrease in symptoms and improvements in oxygen consumption. (The Lancet 335:63-66, January 13, 1990) Copyright Phylis Austin

EXERCISE/HEART FAILURE
Dr. Jan Kellermann, director of the cardiac rehabilitation unit at the Chaim Sheba Medical Center in Israel reports that patients with impaired ventricular function and those who have chronic congestive heart failure can benefit from a regular exercise program. (Cardiology World News 6(6)30, June 1990) Copyright Phylis Austin

EXERCISE/RENAL STONES
A regular exercise program may assist in the prevention of renal stones. (European Urology 18(Suppl 1)118, June 1990) Copyright Phylis Austin

EXERCISE/AGED
Elderly people, even up to 96-years-of-age, have been shown to benefit from a high-intensity exercise program. A group of ten elderly persons in a nursing home placed on an exercise program demonstrated marked improvements in strength, walking speed, and mobility. Some of the people in the study group were able to discard their canes. They group demonstrated greater stability on their feet, and were less likely to suffer falls. The study showed increases in leg strength ranging from 61 to 374 percent over the study period. (Journal of the American Medical Association 263:3029-3034, June 13, 1990) Copyright Phylis Austin

EXERCISE/HEART DISEASE RISK IN ELDERLY
Leisure time exercise in elderly people has been shown to increase HDL cholesterol levels, and may reduce the risk of ischemic heart disease. (Journal of the American Geriatric Society 38:847-854, 1990) Apparently we are never too old to benefit from exercise. Retirement is a good opportunity to increase your exercise. Copyright Phylis Austin

EXERCISE/CARBON MONOXIDE
Jogging along roadsides and areas where high concentrations of carbon monoxide are found may produce cardiac arrhythmia (irregular heartbeat), which is known to be a cause of sudden death. (Annals of Internal Medicine 113:343, September 1990) Copyright Phylis Austin

EXERCISE/LEARNING
Physical exercise is necessary for the best learning experience according to Pete Saccone, a fifth grade teacher in El Cajon, California. At his school children in grades 1-5 run from 20 to 40 minutes every morning as part of the school program. The running children tested higher than non-runners on the Comprehensive Tests of Basic Skills. His fourth graders tested at a 5.3 grade level; non-runners tested at 4.7. His fifth graders tested at 8.4; non- runners at 5.2. Furthermore, the runners averaged only 2 1/2 days out of school because of illness; the non-running group averaged 17 sick days. (Your Health, August 14, 1990, p. 24) Copyright Phylis Austin

EXERCISE/BETA-BLOCKERS/ANGINA
A group of angina sufferers were taken off their beta-blocker medications and placed on an exercise program to evaluate the effectiveness of exercise in the relief of angina pain. The Canadian Air Force Program for Physical Fitness was used. This program uses five different types of exercises and requires no special equipment. The exercise was begun gradually, and increased as exercise tolerance increased. Within 6-8 weeks every patient in the exercise group reported improvement in their symptoms. The researchers concluded that exercise tolerance was greater in the exercise group than in the medication group, and that exercise training was as effective as beta blockers in producing symptom relief. (British Heart Journal 64:14-19, 1990) Copyright Phylis Austin

EXERCISE/CONGESTIVE HEART FAILURE
A study from Oxford, England, suggests that certain patients with congestive heart failure benefit from exercise programs. Exercise has been forbidden in these patients in the past. (British Heart Journal 64(1)81, July 1990) Copyright Phylis Austin

EXERCISE/BACK PATIENTS
Patients who suffered back injury were placed in an exercise program, and compared to a group of back patients not given exercise. The exercised group had lost fewer days from work because of back pain. (Physical Therapy 71(4)283-293, April 1991) Copyright Phylis Austin

BLADDER LEAKAGE DURING EXERCISE
Many women, especially as they age, suffer from loss of urine during exercise. Running and high impact aerobics are particularly likely to cause leakage. A study of exercise-related urinary incontinence suggested that women who have loss of urine can often participate in such sports as bicycling and swimming without problem. Kegal exercises are also helpful. A new device, called vaginal weights, are also being used to strengthen the vaginal muscles, and control stress incontinence. These weights are inserted in the same manner one would insert a tampon and kept in place for 20 to 30 minutes a day. The muscles must contract to hold the weight in place, providing strengthening exercise. (Obstetrics and Gynecology 75:848-851, May, 1990) Copyright Phylis Austin

HIGH IMPACT AEROBIC EXERCISES/VERTIGO (DIZZINESS)
High impact aerobic exercises may produce damage to the ear, leading to dizziness and vertigo. (New England Journal of Medicine 323(23)1633, December 6, 1990) Copyright Phylis Austin

CARBON MONOXIDE EXPOSURE DURING EXERCISE
While exercise is encouraged for people recovering from heart problems, it has been shown that carbon monoxide from car exhaust may cause irregular heartbeats if the person exercises in polluted air. Those who must exercise along busy highways should do so during hours of lightest traffic. Carbon monoxide concentrations are especially high around intersections and stop lights, where cars idle. (New England Journal of Medicine 321(21)1426-1432, November 23, 1989) Another good reason to live in the country! Copyright Phylis Austin

EXERCISE/BREAST FEEDING
Many breast feeding mothers want to participate in physical exercise, but fear that it will interfere with milk production. Exercise provides many benefits during this phase of life, including loss of pregnancy-associated weight gain, higher energy levels, and reduced stress, and may help reduce the risk of postpartum depression. A review of the effects of exercise during breastfeeding indicates that women who resume exercise gradually, and provide proper support for their breasts to prevent tenderness may safely resume moderate physical exercise. (The Physician and Sports Medicine 19(4)109-116, April 1991) Copyright Phylis Austin

EXERCISE/ANEMIA
Athletes often have low levels of hemoglobin and hematocrit, and some doctors immediately prescribe iron supplements. We now understand that low hemoglobin and hematocrit levels are normal in physically fit athletes, and iron supplements are not only unnecessary, but may be harmful. (The Physician and Sportsmedicine 19(4)96-102, April 1991) Copyright Phylis Austin

EXERCISE/MENTAL PERFORMANCE
People who participate in regular physical exercise scored better on mental performance tests, including such things as cognitive ability, memory, and reasoning. (The Physician and Sportsmedicine 19(4)22, April 1991) Copyright Phylis Austin

EXERCISE DURATION: LONG PERIODS OR SHORT?
A study from Stanford University reveals that several short exercise breaks during the day are as effective as one long period. A group of 18 men who jogged for 10 minutes three times a day was compared with a group who jogged for 30 consecutive minutes daily. Both groups increased their peak oxygen uptake, lowered their heart rate and lost weight. (American Journal of Cardiology 65:1010- 1013, 1990) A similar study of six women who exercised for two 25- minute periods and compared to those who exercised for one daily 50 minute period demonstrated that those who participated in the two sessions burned slightly more calories because their heart rates and oxygen consumption stayed elevated for about thirty minutes after each of the two sessions. (British Journal of Sports Medicine 24:95, June 1990) Copyright Phylis Austin

EXERCISE/COLON CANCER
A group of Harvard University alumni followed for 30 years revealed that highly active men had only half the risk of developing colon cancer as did their sedentary classmates. (Journal of National Cancer Institute 83:1324-1329, 1991) Copyright Phylis Austin

EXERCISE/HEART ATTACK
Middle aged men with ischemic heart disease who participated in regular light or moderate exercise decreased their risk of heart attack, while those who participated in such vigorous activities as jogging or squash had almost the same risk of heart attack as inactive men, according to an eight-year study of about 8000 middle aged men. The researchers conclude that vigorous exercise is not essential for cardiac protection; and regular, moderate activity is more effective in reducing heart attack risk. (British Heart Journal 66:384-94, 1991) Copyright Phylis Austin

EXERCISE/GESTATIONAL DIABETES
Women who become diabetic while pregnant may often be treated effectively by an exercise program. Seventeen of twenty-one pregnant women who participated in the exercise program were able to discontinue their use of insulin, and showed complication rates no higher than those women who continued taking insulin.
Exercise periods consisted of three 15 minute bouts, with five minute rest periods between exercise sessions. The researchers considered the exercise moderate, and do not advocate vigorous activity. (Diabetes 40 (Suppl 2)182-185, 1991) Another study on exercise in gestational diabetes stated that exercise should involve the upper extremities, as lower extremity exercise may stimulate uterine contractions.
Women in both of the studies were maintained on a diabetic diet during their exercise program. (Diabetes 40(Suppl 2) 179-81, 1991) Copyright Phylis Austin

EXERCISE/SMOKING CESSATION
A supervised exercise program may improve the chances of successfully stopping smoking according to a study from Brown University in Providence, Rhode Island. Women who exercised were less likely to begin smoking again. (Internal Medicine News 6(22)22, December 1991) Copyright Phylis Austin

EXERCISE/MEMORY IN AGED
Memory in elderly individuals may be improved by a regular exercise program. A group of elderly individuals ranging in age from 61 to 83 years of age demonstrated improvement in verbal memory following a 9-week water aerobic exercise program. (International Journal of Sports Medicine 12: 340, June 1991) Copyright Phylis Austin

EXERCISE/AGED
A group of veterans aged 65-74 were exercised three days a week for 90 minutes with warm up and cool downs, bicycling, strength development, and walking. Over the two year follow-up the participants demonstrated increased flexibility and improved cardiac function. (Journal of the American Geriatric Society 39:549-554, 1991) Even the elderly benefit from exercise! Another study revealed that exercised individuals demonstrated better cognitive function and sustained cerebral (brain) blood flow. (Inactive individuals suffer decreased brain blood flow). (Journal of the American Geriatrics Society 38:123-128, 1990) Copyright Phylis Austin

BENEFITS OF GARDENING
A Philadelphia study revealed several benefits from gardening: (1) The gardens produced an average of $160 worth of food (2) several vegetables were eaten more frequently by gardeners than by non- gardeners (3) gardeners consumed milk products, citrus and sweet foods and beverages less often and (4) gardening was associated with life satisfaction. (Journal of Nutrition Education 23:161-167, 1991) Copyright Phylis Austin

EXERCISE/BOWEL HABITS
Exercise accelerated transit time (the time required for food to pass through the colon and be excreted) in a study of ten volunteers. Without exercise the transit time in the volunteers averaged 51.2 hours, one hour of jogging per day decreased the transit time to 34.0 hours, bicycling decreased transit time to 36.6 hours. (Gut 32:941-944, 1991) Exercise may be helpful to those with chronic constipation. Copyright Phylis Austin

EXERCISE/MIGRAINE
Exercise reduces the incidence and severity of migraines in some sufferers. A regular exercise program, leading to a high level of fitness, may be necessary for the best results. (Headache 31:616- 618, 1991) Copyright Phylis Austin

OVERWEIGHT/SEDENTARY LIFESTYLE/FOOD CHOICES
People who are overweight and do not exercise often consider healthful foods boring. (Medical Tribune 32(23), November 14, 1991) This suggests that those who are better informed on nutrition and the benefits of exercise are less likely to be overweight. Copyright Phylis Austin

EXERCISE/LONGEVITY
Each mile an inactive person walks may increase his life span by 21 minutes, according to a study prepared by the RAND Corporation. (University of California at Berkeley Wellness Letter 8(8)1, May 1992) Copyright Phylis Austin

EXERCISE/NON-INSULIN DEPENDENT DIABETES MELLITUS
Exercise decreases the risk of non-insulin dependent diabetes mellitus (NIDDM). This was particularly true in overweight men, who are at increased risk of diabetes. (Journal of the American Medical Association 268:63-67, July 1, 1992) Copyright Phylis Austin

EXERCISE/NON-INSULIN DEPENDENT DIABETES MELLITUS
Exercise decreases the risk of non-insulin dependent diabetes mellitus (NIDDM). This was particularly true in overweight men, who are at increased risk of diabetes. (Journal of the American Medical Association 268:63-67, July 1, 1992) Copyright Phylis Austin

EXERCISE/MOOD CHANGES
Aerobics classes improved both positive mood and fatigue levels in a group of women. Several other studies have shown reduced levels of anxiety, improvement in depression, and enhanced self-esteem following exercise programs. (Health Care for Women International 14:167-177, 1993) Copyright Phylis Austin

EXERCISE/PREGNANCY
Women who are physically fit when they become pregnant and who have normal pregnancies may continue a modified exercise program throughout their pregnancy. A study from Columbia University School of Public Health in New York, indicates that fetal growth patterns are improved in exercising mothers. (American Journal of Epidemiology 137:1105-1114, 1993) Copyright Phylis Austin

PREMENSTRUAL SYNDROME (PMS)/AEROBIC EXERCISE
Women who participated in an aerobic exercise program reported improvements in many of their premenstrual symptoms, particularly premenstrual depression. (Journal of Psychosomatic Research 37(2)127-133, 1993) Copyright Phylis Austin

EXERCISE/FIBROMYALGIA PAIN
A regular exercise program may reduce the pain and stiffness associated with fibromyalgia, according to a study from Vancouver, British Columbia. Nineteen patients participated in a one-hour aerobic exercise, flexibility and strength-training program three days a week. They did 20 minutes of stretching, 20 minutes of strength training and 20 minutes of walking during each session. At the conclusion of the six week trial the exercise group decreased in both the number of tender spots they had and the severity of the tenderness. (Medical Tribune 34(19)7, October 7, 1993 Copyright Phylis Austin

CHILDHOOD INCONTINENCE/KEGAL EXERCISES
Children who have problems with daytime or nighttime wetting may benefit from the Kegal exercises taught to women suffering from urinary stress incontinence. Children in the study group were instructed to do 10 Kegal exercises three times a day. (Journal of Pediatrics 124:91-92, 1994) Copyright Phylis Austin

EXERCISE/PREGNANCY
The American College of Obstetricians and Gynecologists established a set of guidelines for safe exercise during pregnancy. A recent study of 174 pregnant women revealed that those who were physically fit before they became pregnant could safely exercise in excess of the ACOG guidelines without harm to their infants or themselves. Pregnant women who participate in long-duration and moderate intensity exercise actually had a lower cesarean section rate than other mothers in the study. (Journal of Gynecology and Neonatal Nursing 22(4)329-335, July-August 1993) Copyright Phylis Austin

EXERCISE/GESTATIONAL DIABETES
Exercise is now known to be important in the control of diabetes mellitus. Women who develop diabetes during pregnancy may be able to control their blood glucose by exercise, making the use of insulin unnecessary, according to Dr. Peter Bung of the Department of Obstetrics and Gynecology at the University of Southern California, in Los Angeles. (American Journal of Obstetrics and Gynecology 164(1 Pt 2)286, January 1991) Copyright Phylis Austin

SEDENTARY WORK/HIP FRACTURES
Individuals whose work requires a lot of sitting and very little physical exercise during their middle years are more likely to suffer hip fracture later in life. Other studies have demonstrated a relationship between inactivity in middle age and later hip fracture. The authors of this study point out that inactivity may contribute to osteoporosis (a thinning of the bones), but it may also contribute to poor muscle tone and decreased neuro-muscular function later in life, which may make it more likely that the person will fall. (British Journal of Industrial Medicine 47:69- 70, 1990) Copyright Phylis Austin

PHYSICAL EXERCISE/CANCER
A study carried out by the National Institutes of Health showed that physical exercise decreases the risk of developing cancer. Inactive men were shown to be more likely to develop lung, colon, or rectal cancer, and inactive women were at increased risk of developing cervical and breast cancer. (American Journal of Public Health 79:744, June 1989) Copyright Phylis Austin

EXERCISE/MOODS
Exercise may improve moods as effectively as medications, according to Ralph LaForge, a San Diego exercise physiologist, and Keith Johnsgard, Ph.D. It is felt that walking, running, swimming or cycling are the most effective in improving mood. (Self, July 1994, p. 71-73 and 132) Copyright Phylis Austin

GASTROINTESTINAL HEMORRHAGE/EXERCISE
Hospital admissions for gastrointestinal hemorrhage are about five times more frequent in persons over 65 years of age than in younger persons. A study from Rome, Italy, indicates that physical exercise reduces the risk of gastrointestinal hemorrhage. Such activities as walking, gardening, or vigorous exercises decreased the incidence in elderly persons. However, vigorous exercise afforded no more benefit than did walking. (Journal of the American Medical Association 272(8)595-599 August 24-31, 1994) Copyright Phylis Austin

EXERCISE/HYPERTENSION
Adults who are encouraged to participate in a physical activity program to reduce their risk of high blood pressure often argue that they have jobs which require sufficient physical activity. A 30-year study of over 800 adults reveals that despite job-related physical activity, those who did not participate in recreational exercise had higher blood pressure, higher heart rates, higher cholesterol levels, and higher insulin levels. They also showed more anger and anxiety. Even a very little recreational exercise provided benefits. (Blood Pressure 3:178, May 1994; Medical Abstracts Newsletter, August 1994, p. 6) Copyright Phylis Austin

OSTEOPOROSIS/EXERCISE
The forearm is the most common fracture site in people with osteoporosis. A recent study demonstrates that squeezing a tennis ball as hard as possible three times twice a day is sufficient to strengthen the forearm bone. The exercise requires less than 30 seconds for each session, yet significantly strengthens the bone. (British Medical Journal 299:233, July 22, 1989) Copyright Phylis Austin

EXERCISE/MULTIPLE SCLEROSIS
Aerobic exercise may increase energy levels, improve neurological function, decrease anxiety and depression, and improve fitness in multiple sclerosis patients. A study group from Salt Lake City used exercise bikes for 30 minutes at a time, four days a week. They used fans to keep the patients cool during exercise. The National Multiple Sclerosis Society study demonstrated improvement in symptoms at the conclusion of the 15 week study. (Annals of Neurology 36(2)298, August 1994) Copyright Phylis Austin

PHYSICAL EXERCISE/DIVERTICULAR DISEASE
Physical activity and dietary fiber intake reduce the risk of symptomatic diverticular disease. (Gut 36:276-282, 1995) Copyright Phylis Austin

BREAST CANCER/PHYSICAL EXERCISE
Physical exercise has been shown to protect against breast cancer. Women 40 or less years of age who exercise regularly reduce their risk of breast cancer later in life. Those who participated in exercise 3.8 or more hours a week were less likely to suffer breast cancer. The researchers conclude that women should be encouraged in an exercise program during adolescence and early adulthood. (Journal of the National Cancer Institute 86(18)1403-1408, September 21, 1994) Copyright Phylis Austin

"DOWAGER'S HUMP"/EXERCISE
The humped back often seen in postmenopausal women may improve with back muscle strengthening exercises. A two-year study done at Mayo Clinic demonstrated that muscle strengthening exercises may improve posture in these women. The women were instructed to lie face down on a flat surface with a pillow under their stomach and hips. She was then to arch her back, attempting to lift her face and shoulders as far off the floor as possible without using her hands to push up. A weighted backpack increased the weight the women were lifting, further strengthening the muscles.
Reducing the "dowager's hump" may greatly increase life quality in elderly women. The slumping posture may produce back pain, reduce the ability to breath, and increase the risk of falls which may lead to fractures. (Mayo Clinic Proceedings 69:1054-1059, 1994)
An earlier study showed less hump back in women who were physically active. Copyright Phylis Austin

CANCER PATIENTS/EXERCISE
Natural killer cells (NK-cells) aid the body in its fight against cancer. A group of women suffering with breast cancer had increased levels of NK-cells after moderate exercise training. (Anticancer Research 14:1033-1036, 1994) Exercise is known to improve depression and lower stress levels. Copyright Phylis Austin

VULVAR VESTIBULITIS/PELVIC MUSCLE EXERCISES
Pelvic floor exercises may relieve vulvar vestibulitis, pain which occurs during sexual intercourse or the insertion of a tampon. The exercises are done twice a day. After 16 weeks of exercises the women in the study group reported an 83 percent reduction in pain. Vulvar vestibulitis is a very perplexing problem for many women and treatment is often ineffectual. (Journal of Reproductive Medicine 40:283-290, April 1995) Copyright Phylis Austin

EXERCISE/HIGH BLOOD PRESSURE
Lower extremity exercise such as walking, jogging and cycling lowered blood pressure in hypertensive adults. (American Journal of Hypertension 7:115-119, 1994) The large muscles of the legs may be the most important regulators of sodium retention in the body. Copyright Phylis Austin

FIBROMYALGIA/EXERCISE
Aerobic exercise improved tender point scales, decreased pain, improved mood, decrease the need for pain medications, and improved morning stiffness in fibromyalgia patients. (Archives of Physical Medicine and Rehabilitation 75:1026, September, 1994) Copyright Phylis Austin

EXERCISE/MENOPAUSE SYMPTOMS
A study presented at the Society of Behavioral Medicine meeting in San Diego revealed that exercise helps to control the mental and physical symptoms associated with menopause. Christina Lee from the Department of Psychology at the University of Newcastle, Australia, observed that women who exercised regularly had less stress and fewer menopause related symptoms than non-exercisers. Those who participated in exercise reported less depression and anxiety, fewer hot flashes, fewer night sweats, and better sleep patterns. Interestingly, even those women who were on hormone replacement therapy showed benefit from exercise. (Medical Tribune 36(8)20, April 20, 1995) Copyright Phylis Austin

EXERCISE FOR ELDERLY
High-intensity resistance exercise programs reduce physical frailty and counteract muscle weakness in elderly persons. (New England Journal of Medicine 330:1769-1775, June 23, 1994) It reduces the number of painful falls by increasing muscle control and dexterity. Therefore the person suffers fewer fractures. Copyright Phylis Austin

EXERCISE/CONGESTIVE HEART FAILURE
Arterial blood flow is improved in congestive heart failure patients who exercise, possibly by increased blood vessel release of nitric oxide. Nitric oxide relaxes the arterioles, thus increasing blood flow. (Circulation 93(2)210-214, 1996) Copyright Phylis Austin

EXERCISE/DEPRESSION IN AGED
Inactive elderly persons are more likely to be depressed than are those who exercise regularly. Regular, intensive physical exercise was associated with better overall health and a meaningful life and satisfaction with life. Other studies have demonstrated improved cognitive function in exercising elderly. (Age and Aging 24:282-296, 1995) Copyright Phylis Austin

DEPRESSION/EXERCISE
Regular exercisers are less likely to suffer depression than are non-exercisers. Exercise is also an effective treatment for depression after it occurs. Low-intensity exercise such as brisk walking is adequate to produce benefits. (Natural Healing Newsletter 8(88)3, 1995) Copyright Phylis Austin

EXERCISE/MULTIPLE SCLEROSIS
Multiple sclerosis patients who exercise have improvement in both physical condition and mood. Multiple sclerosis patients placed on a 15-week program of arm and leg exercise for 40 minutes three times a week had greater extremity strength, improved blood profiles, and less depression and anger than non-exercisers. Dr. Kenneth Johnson of the University of Maryland comments that his experience has shown that exercising patients have a better long-term outcome. (Annals of Neurology 39:432-441, April 1996) Copyright Phylis Austin

EXERCISE/AGING
Exercise is effective in slowing, or even preventing, many age- related declines in physical function. Muscle strength decreases 10 to 20 percent between the ages of 20 and 50, but decreases an additional 25 to 30 percent during the next 20 years. This decline can be slowed, or even prevented, by exercise. One study showed that 70-year-old men who actively participated in strength training from middle age were as strong as 28-year-olds who did not train. Strength training can double or triple the strength of 80- or 90- year-olds in just months.
Stretching is also important in maintaining good physical function into old age. It has been estimated that each decade of life brings a five percent reduction in flexibility. A regular stretching program may prevent this stiffness-related decline in function.
Inactive persons will benefit from exercise regardless of their age. Older individuals should warm up for five to ten minutes, and cool down slowly after the exercise period. A sudden cessation may produce dizziness, fainting, or other adverse effects.
Adequate fluid intake is important, the elderly are less likely to feel thirsty. Drinking 16 ounces of water about two hours before the exercise session and eight ounces every 20 minutes during the exercise session, and another cup about 30 minutes after exercise will prevent exercise-induced dehydration. (Consumer Reports on Health 8(7)73-76, July 1996) Copyright Phylis Austin

EXERCISE/MENOPAUSAL SYMPTOMS
Menopause, which occurs at an average age of 52 in U.S. women, brings with it a variety of physiological changes. A study from the Center for Sports Gynecology and Women's Health in Philadelphia demonstrates that a regular exercise program may reduce or eliminate some of these changes. Earlier studies have indicated that exercising women report fewer and milder menopausal symptoms than non-exercising women. Hot flashes are less frequent in exercisers. Exercise helps to maintain bone and muscle tissue, which increases a woman's mobility and ability to function. Exercise reduces the risk of heart disease, improves mood, and encourages sound sleep. It also assists in weight control.
Bicycling, brisk walking, rowing, aerobics and swimming are all suitable and should be participated in daily. Warm-up and cool- down periods should be a part of the exercise routine. (Physician and SportsMedicine 24(7)30-36, July 1996) Copyright Phylis Austin

EXERCISE/GLAUCOMA
Five minutes of walking and jogging reduced intraocular pressure in glaucoma patients. The reduction was significant, a 56 to 61% reduction. Exercise apparently has an effect on hormone production such as ACTH, which may be the cause of glaucoma. (Japanese Journal of Physiology 45:561-569, 1995) Copyright Phylis Austin

EXERCISE FOR GESTATIONAL DIABETES
Exercise may assist in the control of blood glucose levels in diabetic women who become pregnant and in women who develop gestational diabetes. Some gestational diabetics are able to control their blood glucose without the use of insulin. Contracting muscles can take up approximately 35 percent more glucose than inactive muscles.
Because many women who develop gestational diabetes have been sedentary before becoming pregnant they may be at greater risk of injury because of poor physical conditioning. Exercise programs should be carefully monitored by the health care provider, and any untoward symptoms reported promptly. (The Physician and Sportsmedicine 24(3)54-66, March 1996) Copyright Phylis Austin

EXERCISE DURING PREGNANCY/PREGNANCY OUTCOME
Women who were active prior to becoming pregnant and who continue their exercise program throughout pregnancy report fewer episodes of leg cramps, shortness of breath, fatigue, and swelling than do inactive women. The active women also reported less discomfort with vaginal discharge. Most of the 101 pregnant women preferred brisk walking as their exercise.
Earlier studies have shown that reasonable exercise routines do not adversely impact either mother or fetus. Exercising women also report increased self-esteem, less depression, decreased mood swings, and many of them have shorter labors. Some studies have shown higher Apgar scores in the infants of women who exercised regularly during pregnancy.
Others have reported fewer problems with backache, headache, hot flashes, and shortness of breath in exercising women. (JOGNN 25(1)49-54, January 1996) Copyright Phylis Austin

MODERATE EXERCISE/SLEEP IN ELDERLY
A study of elderly persons reporting sleep problems revealed that a moderate intensity exercise program (brisk walking for 30 to 40 minutes four days a week over a course of 16 weeks) improved sleep quality. Eight weeks into the study there was no marked difference between the exercising group and the non-exercisers, but by 16 weeks the benefits of exercise were evident.
Sleep problems are common in middle-aged and elderly persons, and this simple, drug-free treatment will not only improve sleep, but will improve over all health. (Journal of the American Medical Association 227(1)32-37, January 1, 1997) Copyright Phylis Austin

EXERCISE/BREAST CANCER RISK
Women who are physically active on the job and during leisure time reduce their risk of developing breast cancer. Daily leisure exercise was more effective than on-the-job activity, the effect was more pronounced in lean women, and more in premenopausal than in postmenopausal women. (New England Journal of Medicine 336:1269- 75, 1997) Copyright Phylis Austin

EXERCISE/BINGE EATING
Exercise may be very helpful in the elimination of binge eating in overweight women. Over 80 percent of women in this study group who participated in a supervised exercise program ceased their binge eating. (International Journal of Eating Disorders 19(2)171- 177, 1996) Copyright Phylis Austin

EXERCISE/PREGNANCY
Some have felt that healthy, physically-fit women should discontinue exercise during their pregnancy. Dr. James Clapp III, of Case Western Reserve University in Cleveland, Ohio, followed 20 exercising women and 20 women who discontinued their exercise routine during pregnancy.
At birth the infants of the exercising women were slightly smaller and weighed less than the infants of the non-exercising women, but were still in the middle of the anticipated height and weight range for their gestational age.
A follow-up evaluation of the infants at five years of age found that the children of non-exercising women were slightly overweight. Furthermore, children in the exercise group had higher scores on oral language and general intelligence tests. (Journal of Pediatrics 129:856-863, 1996) Exercise during pregnancy benefits both mother and baby, with long-term benefits. Copyright Phylis Austin

EXERCISE/CHRONIC FATIGUE SYNDROME
A regular exercise program improves symptoms of chronic fatigue syndrome. Fifty-five percent of an exercise group reported improvement in their symptoms after a twelve week supervised exercise program. The study subjects participated in walking, cycling, or swimming, gradually increasing the intensity and duration. They began with 5 to 15 minutes of exercise and gradually increased to 30 minute sessions. (British Medical Journal 314:1647-1652, June 7, 1997) Copyright Phylis Austin