FORT LEE, Va. (Feb. 9, 2017) -- Last year, I wrote an article about the difference just 30 minutes a day of vigorous exercise can make for anyone. This time around, I'm including some much-needed motivational quotes like this one from Dr. Mehmet Oz, a television personality, "Never forget that the body is the temple of the soul."
What kind of soul would want to hang around a defiled temple? Focus on yourself a little and enjoy some "me" time.
No, that doesn't mean binge-watching one's favorite TV shows on the couch. "We do not stop exercising because we grow old -- we grow old because we stop exercising," said Dr. Kenneth Cooper, who introduced the concept of aerobics in 1968.
It's time to ponder what's being done to take care of you. Are you getting enough sleep? Exercising regularly?
"Those who think they have not time for bodily exercise will sooner or later have to find time for illness" wrote Edward Stanley, a British statesman from the 1800s.
Any type of exercise is better than none at all. A simple goal could be a 10-minute brisk walk each. The benefits of just 10 minutes of exercise are reduced blood pressure, decrease in overall weight and an increase of energy. Split this up in five-minute bursts twice a day if you are a desk worker, and you virtually reverse the effects of sitting all day, according to one study. If five minutes is too long, 250 steps (roughly 2 minutes) of walking in place every hour may have similar benefits.
"To keep the body in good health is a duty … otherwise we shall not be able to keep our mind strong and clear," according to Gautam Buddha, who founded Buddhism.
Exercise also can also lead to improved cognitive function. In a few recent studies, there is a risk reduction of dementia directly related to regular physical activity. Exercise sessions performed three times per week for a minimum of 30 minutes each were effective. But, this doesn't mean if people cannot do 30 minutes, they shouldn't try. According to the studies, any exercise will help. as it is a complex relationship of exercise and brain function with a plethora of varying influences. Those individuals who exercised more than the minimum 30 minutes a day for five days a week had better outcomes and brain function.
For a better night's sleep, 30 minutes of resistance exercise can help individuals get to sleep faster, no matter what time of day it's performed. In one study, groups were assigned to measure quality of sleep depending on when they performed their resistance training at 7 a.m., 1 p.m. or 7 p.m. The study found all groups had better quality of sleep. Poor quality of sleep has been associated with cardiovascular disease, diabetes and obesity.
"Sleep is a necessary human function -- it allows our brains to recharge and our bodies to rest. When we do not sleep long or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation," according to the American Psychological Association .
Consider these words from Staff Sgt. Jason M. Fineberg, the principal physical therapist NCO in charge at Mosier Clinic:
"We lead lives that breed stress. Always keeping ourselves busy. Thirty minutes of stress-free relaxation before quality sleep can lead to a refreshed mind and body. It is important how you spend those 30 minutes. It can be through prayer, meditation or the reading of a good book. The key is to let your mind gear down from the stresses of everyday life."
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