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For some of us, the 'endorphin high' we get from exercising is all we need to keep us coming back day after day. For others who need some convincing that the time they spend moving is worth the trouble, there's lots of data to support it.  Particularly over the past decade, there have been many studies showing the health benefits of exercise.  It is easy to observe the outward effect of exercise on muscle tone and weight, but it's not as easy to see the impact on the inside of your body.  We now know that exercise decreases the risk of certain cancers and of dementia and is helpful as part of the regimen for the treatment of common chronic conditions such as depression, high blood pressure, high cholesterol, coronary artery disease, obesity, arthritis, osteoporosis, chronic fatigue syndrome and insomnia. It also can decrease stress and improve self-image.  

Some people shy away from exercise because they don't enjoy it or because they don't think they could ever do enough to make a difference in their appearance or health.  That should not discourage you. Even if you are not at an ideal body weight, increased activity  still reduces your long-term health risks. The American Heart Association recommends at least 30 minutes of exercise most days of the week.  Of course, as every good TV commercial will tell you, if you have a history of heart disease, smoking, high blood pressure or high cholesterol, or have not been exercising, check with your doctor before pursuing a new exercise regimen.

The women in our Lady Docs group feel so fortunate that we have been able to combine community, exercise and fun.  We would like to include you in our quest for overall good health.  Over time, in this exercise section, we plan to cover everything from balance and flexibility to high intensity interval training.  If you're not enjoying exercise, then we hope this section will help spark your interest in a different activity or a different place to walk, or inspire you to ask a friend or two to join you try something new.  That's what Thu did for us years ago - and looks what's happened since!  

Exercise is the Key to Healthy Aging
written by Jody Miller, M.A., RCEP
on Wednesday, 16th October, 2019

EXERCISE IS THE KEY TO HEALTHY AGING As defined in our mission statement, LadyDocs is committed to sharing information to help ourselves and others live healthier lives.  To that end, we are planning programs for groups, to present in person a complement of exercises that cover four major goals of fitness.    Today, Jody Miller (exercise physiologist), Aruna Nathan ...

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Exercises for Osteopenia and Osteoporosis Prevention - part 3
written by Jody Miller, M.A., RCEP
on Wednesday, 24th April, 2019

Building (excuse the osteoporosis pun!) on the two previous articles, this next series of four exercises focuses on strengthening your legs and hips by using your own body weight. Photos of the exercises are below and a link to the video demonstration is above this article.  Other lifestyle adaptations that can help prevent osteoporosis were reviewed in [LINK: /article/osteoporosis-a-review-of-bone-loss-and-2/] ...

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Exercises for Osteopenia and Osteoporosis prevention - part 2
written by Jody Miller, M.A., RCEP
on Saturday, 23rd March, 2019

In addtion to building bone, these routines can help improve endurance, strength, posture and balance to help with decreasing the risk of falls and fractures. The [LINK: http://www.ladydocscornercafe.com/article/s-for-better-bones-and-healthier-bodies2/#sthash.pO8z8zpN.dpbs] previous article and video demonstrated a series of body weight bearing exercises including push ...

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Exercises for better bones and healthier bodies
written by Marsha Seidelman, M.D.
on Wednesday, 13th March, 2019

Today we’ll be talking about exercises that focus on prevention of osteopenia and osteoporosis. Aside from being beneficial for bones, these routines can help improve endurance, strength, posture and balance and in so doing, decrease the risk of falls and fractures.  Dr. Aruna Nathan’s recent article described lifestyle measures to maintain healthy bones, such as a good ...

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A Few Fitness Faves for 2019
written by Jody Miller, M.A., RCEP
on Sunday, 30th December, 2018

Fitness should be fun! The more we enjoy the activity the more likely we are to be consistent and stay with it for the long term. It’s also really important to diversify our fitness to work the whole body in a variety of ways. Whether you are just getting started as a new exerciser, or ready to change up your routine with a new activity, here are some ideas to explore! *Peloton* ...

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Just Keep Truckin'
written by Marsha Seidelman, M.D.
on Tuesday, 23rd October, 2018

You may have heard recently that lack of exercise is a greater risk factor for death than high blood pressure, high cholesterol or smoking. I was curious to see whether this was a sensational headline or if there was good data to back up the claim. The article referred to in the popular press was posted on the open network of the Journal of the American Medical Association ...

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Playing For Two - Pregnancy and Athletic Training
written by Reshma Rathod, MSPT, MBA
on Wednesday, 27th September, 2017

There are moments in one’s tennis career that are life changing: earning your first direct entry into a WTA event; moving up the rankings to the next level; winning your first title; being selected to compete for your country; or learning that you are going to be a mother. For some players, motherhood and pregnancy are an exciting time. For others, finding out they are pregnant ...

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An Evening Ride on the C&O Canal, a Ride of Mindfulness
written by Thu Tran, MD,FACOG
on Sunday, 9th April, 2017

Are you bored with your exercise?  Do you find yourself not motivated enough to get to the gym?  To stay fit, are there activities that you would rather do than working out in a gym setting?  A recent Harvard health blog “[LINK: http://www.health.harvard.edu/blog/find-your-exercise-style-2017033011472?utm_source=delivra&utm_medium=email&utm_campaign=BF20170403-Yoga&utm_id=449222&dlv-ga-memberid=24443620&mid=24443620&ml=449222] Find ...

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Fit or Thin: Which is more important??
written by Marsha Seidelman, M.D.
on Thursday, 2nd February, 2017

In the media and in medical literature, there are debates about which is more important for a long healthy life, being fit or being thin. There isn’t a simple answer, so I’d like to thank my colleagues for debating these points with me recently. For sure, FITNESS is VERY important. Fitness - being able to perform well on a treadmill test - proves that all systems are go. ...

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Get Fit, Live Longer
written by Marsha Seidelman, M.D.
on Monday, 26th December, 2016

There is much discussion in the medical literature about which is more important for a long healthy life, being fit or having a healthy weight. There isn’t a simple answer, so I’d like to thank my colleagues for debating these points with me over the past few days. For sure, FITNESS is VERY important. From a medical standpoint, fitness means being able to perform well ...

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