April 2002 Volume 83 Number 4 "serving the protectors"

Moderate exercise for a longer life

Keeping fit is more than just the occasional jog around the block. Fitness helps bring about the healthy body and healthy mind that will get you through the stress of work and home life so you can enjoy retirement at a level of activity that makes it all worthwhile.

Keeping fit to the level of the elite athlete is only likely for a small number of people. So, the next best thing is to know the hints about maximizing the enjoyment of the exercise you do and minimize injuries.

When you exercise, you feel good. It has been shown scientifically that the feeling of “wellness” is more than just the psychological superiority you get from doing the proper thing, eating well and exercising. It is related to the release of various chemicals and hormones.

Endorphins are the ones most commonly talked about. These are released after high levels of exercise, and produce a similar effect (but milder in nature) to that of morphine, hence, the name (endo – inside; orphin – morphine).

Perhaps more useful to the body is the release of other hormones, including adrenaline, insulin, glucagons and similar hormones that speed up our metabolism and process our food quicker and more efficiently. These hormones not only make us feel good, but also cause some changes to the glucose, fat and protein breakdown and, hence, help us better burn up fat.

The beneficial effects leave us feeling better, reduce the risk of getting diabetes (a disorder which prevents the body from properly breaking down glucose), reduce the risk of heart disease (by making the heart stronger and altering the cholesterol) and decrease the risk of stroke and kidney disease.

All of this is the direct benefit of exercise. And as little as a 30-minute walk about three times a week can produce these changes and provide a measurable benefit. One way in which exercise does this, it is thought, is by increasing the production of “good cholesterol” (HDL), which has protective benefits to the heart and blood vessels.

A slightly more controversial way of increasing the good cholesterol is by drinking wine. Two to three standard drinks of wine a day seem to provide this benefit, so, in South Australia, we can do something healthy and support a local industry. Too much alcohol can – like too much exercise or too much of other good things – be harmful. So, as in most situations, you should approach any activity in moderation or seek advice from your doctor if you have more ambitious plans in mind.

Other side effects of over-exercise can be sore feet, repetition injuries or parts of your body “wearing out”. In these situations, you might want to vary your activities or take up less aggressive sports and exercise.

If you are planning heavy exercise, it is important to seek advice on what risks you might be taking. Most benefits can be achieved through moderate exercise undertaken three times a week for up to 40 minutes.

Masters games provide a way to continue with competitive sports. Many people play games such as basketball with more players on the team and rotate on and off the court every six or seven minutes. They focus as much on the enjoyment of participation as they do on winning (although those who win say it is almost as much fun at 50 as it is at 20).

You can use your weight as a guide to your fitness, but use a measurement called the body-mass index. This takes into account your height as well as your weight. (Weight in kilograms divided by the height in meters squared.)

For example, 100kg divided by 1.5 meters x 1.5 meters is a BMI of 44 (100/1.5x1.5). The BMI should be more like 20 to 25, but regardless of your body-mass index, you should remember that significant improvements in your health could be achieved with regular exercise.

Apart from making you feel better and live longer, exercise is likely to decrease the amount of pain in your back or other joints – pain you might experience from a desk job or a lot of time in a patrol car. Extra muscle tone and strength will decrease the stress on ligaments and joints (back, knees, shoulders etc), making it easier to get through a day’s work pain-free to enjoy recreational time.

There is, for many reasons, almost nothing better than regular exercise to improve life and longevity. If you have any doubts about your fitness, see your doctor to check on what restrictions might apply. Otherwise, enjoy.

Your questions answered

Dr Pearce will answer questions on any health issue important to you. For his response, write to or fax the Police Journal with your question. Those who write need not identify themselves.

• Police Journal, PO Box 6128, Halifax St, Adelaide, SA, 5000
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• Fax: 8231 0855

If you prefer to correspond by e-mail, send messages to the associate editor
(brettwilliams@policejournalsa.org.au).

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