Boston, April 17, 2011: The city is abuzz tonight in readiness for the Boston Marathon. It is times like this that people know they must look seriously at themselves and their exercise programs.  The New York Times did just that on Friday. And no, running a marathon did not make the cut.  But walking, squatting, and running up the stairs were highlighted.

Most of us will not become marathon runners and many of us are still struggling with our weight. The nation is growing heavier and with it comes a host of health risks, particularly diabetes.

Ask any physician in sports medicine “What is the best exercise?” and you will find a range of answers.

The New York Times  on April 15, 2011, noted one opinion:   “I personally think that brisk walking is far and away the single best exercise,” said Michael Joyner, M.D., a professor of anesthesiology at the Mayo Clinic in Rochester, Minn., and a leading researcher in the field of endurance exercise.

Dr. Joyner points “to the studies of  Hiroshi Nose, M.D., Ph.D., a professor of sports medical sciences at Shinshu University Graduate School of Medicine in Japan.”  He enrolled thousands of older citizens “in a  five-month-long program of brisk, interval-style walking (three minutes of fast walking, followed by three minutes of slower walking, repeated 10 times).”

The results: “ ‘The walkers’ “symptoms of lifestyle-related diseases (hypertension, hyperglycemia and obesity) decreased by about 20 percent,” he added, while their depression scores dropped by half.

How much walking should you do?

At least one half hour a day is best – and in older people, “the volume of their hippocampus, a portion of the brain involved in memory, increased significantly.”

Squatting and running up the stairs

Squatting exercises got high marks, but what may be the best is sprinting up the stairs.  Why?  Because it is a power workout and an interval session as well.What's the Single Best Exercise?

What about sexercise?

Couples who have been avoiding sex, should reconsider the benefits. (Researchers tell us there are 20 million sexless marriages in this country.)  According to some new studies sex could be better for your health than diet and exercise.  Sex over exercise . It eases stress, boosts your heart health, fights aging, and strengthens the immune system.   In fact, even just once a week sex is beneficial. 

Just get moving!

But for those who prefer actual exercise, but are not likely to get to a gym, here is some good news.  You don’t have to walk miles and miles each day.  Just 30 minutes three times a week is said to benefit you mind and body.  The secret to a healthy life is to get moving!

What makes people run?

With all of the preparations here in Boston, we sometimes wonder why people run. For that answer you will want to read  Boston.com “Inspiration” by Ty Velde in E-mail this article.

For more articles, please go to www.ritawatson.com

Copyright 2011 Rita Watson/ All Rights Reserved