Exercise can be more effective than dieting

Monday, May 5, 1997 | 11:59 a.m.

LAS VEGAS temperatures are regularly approaching 90 degrees these days. Such beautiful weather will send sunbathers squirming into last year's bathing suits.

For many, the image in the mirror will be disappointing. There will be a renewed resolution to "eat less and exercise more." Yet national statistics reveal that only 30 percent of those who restart a regular exercise program are likely to still be exercising in three months.

What happened to the other 70 percent? Why did they stop?

There will be many reasons. But the most common is not seeing results fast enough. Many will need a strategy to continue.

This gives me a great opportunity to present nine of the most compelling reasons to maintain your exercise habit.

* For permanent weight control, it beats dieting.

"There's never been a long-term study showing that dieting works," said John Foreyt, a professor of medicine in psychiatry at Baylor College of Medicine.

In a study he recently completed, one group was put on a diet, one on a diet and exercise program, and one on an exercise-only regime. The results surprised him. Those who dieted, or dieted and exercised, lost weight initially; but two years after the start of the study, they had regained everything. Those who only exercised were the most successful. They lost less weight, but kept if off.

* Improves mental sharpness.

Numerous studies have shown that people who exercise regularly have better memories, quicker reaction times and better levels of concentration than nonexercisers. All factors considered, research suggests that exercise does for your mind exactly what it does for your body: energize and revitalize it.

* Slows the aging process.

A regular exercise program can slow the age-related decline that many individuals experience as they get older. For example, instead of losing aerobic fitness, typically at the rate of 10 percent per year, proper exercise can increase your aerobic capacity as you age. Furthermore, sound strength training can reverse the loss of muscular fitness that typically occurs in older adults.

* Improves the quality of sleep.

Researchers have found that exercisers go to sleep more quickly, sleep more soundly and are more refreshed than individuals who do not exercise.

* Prevents certain types of cancer.

Several studies have found that physical activity, even at relatively low intensity levels, can play a positive role in preventing some types of cancer. To date, these investigations have shown that exercise has its greatest impact against colon cancer, breast cancer and cancers of the female reproductive organs.

The largest study on breast cancer to date was published last week in the New England Journal of Medicine. Researchers in Norway followed 25,000 women, ages 20-54, for about 14 years. Those who reported exercising regularly when the study started and three to five years later had a 37 percent lower risk of breast cancer than those who did not exercise. Those who reported they did heavy manual labor at work had a 52 percent reduction in risk.

* Reduces the risk of heart disease.

Experts have found that nonexercisers have twice the risk of developing heart disease than individuals who exercise regularly. Furthermore, individuals who exercise on a regular basis are at least 20 percent less likely to suffer a fatal heart attack. The point to remember is that your heart needs more than love -- it needs the beneficial consequences of exercise.

* Relieves stress, anxiety and depression.

Several studies indicate that exercise eliminates hormones and other chemicals that build up during high stress. Exercise also generates a period of substantial emotional and physical relaxation that sets in about 90 minutes after a relatively intense bout of physical activity. Several noted psychologists have concluded that "exercise is nature's best tranquilizer."

* Increases the "good" cholesterol.

Exercise is one of the few voluntary activities that is effective in raising your level of HDL -- the type of cholesterol that lowers your risk of heart disease. In fact, research indicates that, for every 1 percent increase in HDL you experience, you incur a 2 to 3 percent reduction in your risk of heart disease. At the same time exercise increases your level of HDL, it lowers your level of bad (LDL) cholesterol.

* Energizes you, enhances your self-image.

The old adage, "Add life to your years as well as years to your life by exercise," has considerable merit. A properly designed exercise program will give you more energy to do the activities you enjoy and will enhance your functional capacity to do the things you like to do at home, work and play. Research has also documented that individuals who exercise regularly feel better about themselves than do sedentary individuals.

When Columbus set out to sail around the world, he didn't plan on discovering America. Likewise, the intended destination of most exercise enthusiasts is a change in appearance -- to lose fat and tone up. But like Columbus, most consistent exercisers arrive at an unexpected destination: They dramatically transform the way they feel and think and their capacity to enjoy everyday life.

DR. BILL ANDRADE, a medical physician, is director of the Medical Wellness Center at the Green Valley Athletic Club. His column appears every other Monday.