Pop Quiz: Test Your Fitness Knowledge

By Nancy Alexander, PT, CSCS

We take a lot of pride in our teaching here at the Living Well Academy. Colleges and universities host final exams this time of year. So why not offer a learning opportunity here, too. Arm yourself with the information you need to make your life healthier, to make it better. Assess your knowledge with the following short quiz. Pick only one best answer for each question. My latest book, “Get UP! Defy Aging with Movement,” provides the inspiration for these questions. Answers can be found below. Good luck!

1. Regular exercise helps you avoid (or make less intense) viruses and pathogens.
   • True
   • False
2. If you have osteoarthritis, it is better to lay down and rest when you feel achy.
   • True
   • False
3. Exercise has been proven to decrease risks of some types of dementia. What type of exercise is proven so far to be the best?
   • Stretching
   • Strengthening
   • Aerobic exercise
   • All of the above
4. When is the best time to adopt an active lifestyle?
   • 5 years ago
   • At 5 years old
   • Next year
   • Today
5. You can improve your strength and balance at any age, as long as you live.
   • True
   • False

Answers:

1. Regular exercise helps you avoid (or make less intense) viruses and pathogens.

True

Movement and exercise help improve the circulation of your immune cells. As a result, these immune cells can roam the body more quickly and more effectively to find pathogens and eradicate them.

Exercise consistently and you have a powerful housekeeping activity that helps your immune system patrol the body and detect and then rid the body of bacteria and viruses.

As you get older, your immune system does not usually respond as quickly or as forcefully to pathogens as it did when you were younger. With movement, however, you can improve that. According to Mark Moyad, M.D., M.P.H., Jenkins/Pokempner Director of Preventive and Alternative Medicine at the University of Michigan Medical Center, activity causes your body’s antibodies and white blood cells to circulate more rapidly, which means they may be able to detect and zero in on bugs more quickly. Being active also lowers stress hormones, which reduces your chances of getting sick, Moyad adds. (Hallie Levine, AARP)

According to Hallie Levine, research suggests that exercise’s effects may be directly relevant to virus fighting. According to a recent study published in the British Journal of Sports Medicine, of 1,002 people surveyed, those who exercised at least five days a week had almost half the risk of coming down with a cold as those who were more sedentary. If they did get one, they reported less severe symptoms. (Hallie Levine, AARP) (Chapter 4)

2. If you have osteoarthritis (OA), it is better to lay down and rest when you feel achy.

False

Most joints are synovial joints, and this includes joints of the hand, hips, and knees. Joints with OA benefit from movement because as the joints move, synovial fluid coats all the bony surfaces. This fluid lubricates the joint and results in less friction, so the ride is smoother if we (again) use the analogy of a road surface. Synovial fluid provides oxygen and nutrients to the bony surfaces, which helps reduce pain and swelling.

Other purposeful movement including strengthening and stretching can help improve the function of that joint and help normalize the forces within that joint. This allows it to better perform and, therefore, reduces pain and swelling.

There is something to keep in mind here. When you hurt, often the last thing you want to do is move. But, especially in the early stages of OA, movement is exactly what you need. That’s where your physician and movement specialist can help. Medical professionals like these can assess where you are now and develop a plan to gradually improve your flexibility, strength, and function to reach your goals for the future.

Here’s another bonus. Movement can help you lose weight as you begin to burn more calories than you did when you were sitting in pain. Weight loss is a tremendous strategy to help offload those joints where you bear weight like your knees, hips, and even your spine. You will feel better with less down force (or compression) through those joints. (Chapter 7)

3. Exercise has been proven to decrease risks of some types of dementia. What type of exercise is proven so far to be the best?

Aerobic exercise

More and more research shows that regular physical exercise may help lower the risk of some types of dementia. It is thought that exercise may directly benefit brain cells by increasing blood and oxygen flow to the brain. Exercise changes the structure and function of the brain as follows:

• Increases brain volume
• Possibly reduces the number and size of age-related holes in the brain’s white and gray matter
• Promotes neurogenesis, which is the creation of new brain cells in an already mature brain

Much of the research seems to indicate that aerobic exercise specifically is most effective. Why is this so? According to Gretchen Reynolds of The New York Times, researchers have found that distance running stimulates the release of a particular substance in the brain known as brain-derived neurotrophic factor (BDNF) that is known to regulate neurogenesis. The more miles an animal runs, the more BDNF it produces. (Reynolds, Gretchen, Exercise Best for the Brain)

Some evidence suggests it’s never too late to start exercising for brain health. According to Alzheimer’s & Dementia, a study at the University of Eastern Finland found that physical activities in midlife seem to protect from dementia in old age. Researchers found that participants who engaged in physical activities at least two times per week had a lower risk of dementia than those who were less active. (Alzheimer’s & Dementia, Physical Activity)

More research is under way, but based on what we know so far, we can surmise that what is good for the heart (aerobic exercise) is also good for the brain. Start early. Start now. (Chapter 7)

4. When is the best time to adopt an active lifestyle?

Today

One of the biggest questions I get from my patients and clients is, “Where do I start? What should I do?” These are very valid questions and the unknown can seem like a barrier. Some of you are hurting, haven’t moved in a very long time (in some cases years), or have very limited tolerance to movement as a result of your health. Often, you have all of these (and more) to contend with and overcome. You’re scared. You want to move, but you don’t want to feel worse. I get it.

First, consult with your physician before you start any new exercise program. Second, consult with movement professionals such as physical therapists and occupational therapists who can skillfully evaluate you and then suggest appropriate exercises for you to do based on your goals. Go to other trusted professionals who know you and your body and who can advise you as to how to start.

The key is to just start. Make the call. (Chapter 9)

5. You can improve your strength and balance at any age, as long as you live.

True

Movement and exercise can help improve your mobility and health. Even with the normal physiological changes your body goes through as you age, you can help reverse these changes with movement and exercise. There is no greater gift.

Know that you have the ability to choose how you move. Even more, you can choose how to move and benefit from it at any age. Every day of your life you can become stronger and more fit, improve your balance, and enjoy your life more. Every day. Age is no longer an excuse. This stops now.

As for balance, fall prevention is critical to your adult life. To lead an independent life and have the freedom to do what you want, you must keep your fall risk low.

Remember this:

• Falls are not an inevitable part of aging.
• You can reduce your chance of falling by engaging in a balance training program.
• You have the power to improve your safety.

(Chapters 5 and 11)

Move

Think of movement as investing in your future. Every time you move, every time you exercise, you are putting money in your body bank. You are building up your savings to do the things you want to do. Movement is functional. Movement is life.

Move, and remember the returns will make you rich. Rich in terms of filling each day with activities you enjoy and being with people who mean the world to you. Rich in terms of living freely and independently. Wealth is freedom to do what you want. You benefit twice. You reap rewards of the activity itself, and you benefit later from having a strong and fit body.

Take the time to learn how your body moves now. Honor your starting point and make a plan to improve your physical health. Visit your physician and movement specialist to help you understand how to move safely. Start a walking program or take a fitness class. Think about what you want to achieve. Do you want to become stronger so you can continue to maintain your home? Do you want more flexibility to be able to reach your feet and dress with greater ease? Do you want to feel steadier on your feet and improve your balance and safety? Is there some activity you want to do more of such as travel? All of these are very worthy goals and a plan can easily be put into place to help you achieve them. Please reach out to me if you are unsure where to start.

Know this — health is wealth. You have the power to make your next years your best years. Start now. And keep moving.

Source:

Get UP! Defy Aging with Movement, by Nancy Alexander, PT. Publisher: Living Well Now LLC. 2021. Available in paperback and e-book formats at Amazon.com.