Tag Archives: ACSM

December 9, 2014 · 4:49 pm

Doctors Prescribing Exercise as Medicine – Wall Street Journal

“The older I get the more medicines I find myself taking,” a Senior Citizen.

This is a common lament among seniors. But the American College of Sports Medicine (ACSM) has a new and better idea. They declared May of 2014 as Exercise is Medicine month.

“Everyone should start or renew an exercise program now as an investment in life-long health,” said Robert E. Sallis, M.D., FACSM, chair of the Exercise is Medicine. “Every person, regardless of age and health, is responsible for his or her own physical activity. There are far more reasons to exercise than excuses not to.”

Research shows that exercise has a role in the treatment and prevention of more than 40 chronic diseases including diabetes, heart disease, obesity and hypertension, an ACSM press release pointed out.

“While there are numerous reasons for soaring health care costs, one undeniable explanation is the poor physical health of so many Americans,” Sallis said. “Exercise is something every person can do to control the rising cost of health care and improve quality of life.”

Eat less; move more has long been the mantra of this blog. It is nice to see the mainstream moving ahead in the same vein.

Today’s Wall Street Journal ran a feature by Laura Landro entitled Doctors Dole Out Prescriptions for Exercise!

This is a direct result of the ACSM program.

“Although the benefits of exercise in preventing and controlling a number of diseases are well-known, studies show that doctors don’t always counsel patients on adding more physical activity. About half of Americans report that they meet federal guidelines to engage in at least 150 minutes a week of moderate aerobic activity, but not everyone owns up to how little exercise they get, according to the Centers for Disease Control and Prevention. A 2011 study published in the American Journal of Preventive Medicine found only about 10% of adults actually met recommended levels, though 62% reported they did.

Regular readers know that I am a senior citizen and instead of medicines, I ride my bike regularly and walk whenever I can. Last year, I pedaled over 7000 miles on my bike and as a a result of that and careful eating, I generally find myself in the best health of my life. I wrote about my aversion to taking statin drugs in Do I Have to go on Statin Drugs for the Rest of my Life to Fight High Cholesterol?

The Journal reported, “So many people look at exercise with fear and trepidation as if it’s something to be endured or swallowed like a bad-tasting medicine. But the reality is once people begin to move and gain strength and fitness they realize what a gift it is to feel agile and healthy,” says Susanna Carter, a Birmingham, Ala., obstetrician and gynecologist who left her medical practice last year to start Project 150, using Skype and email to counsel patients on exercise and nutrition.”

The Journal piece cites numerous examples of folks who took up exercise instead of medication and experienced very positive results.

The ACSM program “Exercise is Medicine” has training for doctors in more than 40 countries.

If you, like a lot of us, are concerned about your medical care going forward as Obamacare becomes the law of the land, it seems a good time to rethink previous sedentary ways and take a positive step toward maintaining your health without having to resort to doctor’s prescriptions.

I hope my excitement about this news and program is understandable, especially to regular readers. I have said from the beginning that we need to get out and move. Check out my Page – Important Facts About Your Brain (and Exercise) for more.

Tony

Stair Climbing is Good For You – Part Four – ACSM

I just finished posting comments on questions I raised on stair climbing when I heard back from another of the American College of Sports Medicine (ACSM) experts. You can read Stair Climbing – Part Three here.

Michele Olson PHD, FACSM, Professor of Exercise Science at Auburn University Montgomery offered the following answers to the queries I asked in the previous post. Doctor Olson is also the co-author with Henry N. Williford, Ed.D., FACSM, HFS of the ACSM brochure Selecting and Effectively Using an Elliptical Trainer or Stair Climber which is available free at the link and contains a super rundown on using these machines.

How does actual stair climbing compare with the machines? Is one more effective, healthier, safer?

Olson: ACTUAL STAIR CLIMBING IS MORE INTENSE BECAUSE YOU ARE MOVING YOUR BODY FARTHER AND FARTHER AWAY FROM GRAVITY AT EACH STEP. MACHINES WITH REVOLVING STEPS TEND TO BE MORE VIGOROUS THAN PUSH-DOWN PEDAL MACHINES. BUT ALL OF THAT CAN VARY WITH THE SETTING USED ON ANY MACHINE.

As I usually do about 15 flights in around five minutes, I was interested in whether or not this was beneficial. I asked, is there a minimum time required to benefit from stair climbing? Is five minutes a session enough?

Olson: THERE ARE RESEARCH STUDIES WHERE PARTICIPANTS HAVE DONE MULTIPLE BOUTS OF 2 MINUTES OF STAIR CLIMBING AND REALIZED CHANGES IN FITNESS. AS ONE IMPROVES, ONE WOULD NEED TO SPEND A GREATER AMOUNT OF TIME.

Is there a difference in physical benefits between climbing 15 flights of stairs straight up vs. 15 flights by walking three flights up and then two flights down.

GOING DOWN STAIRS IS ABOUT ONE FOURTH OF THE DEMAND AS GOING UP. SO IF A TOTAL OF 15 FLIGHTS ARE TAKEN UP AND THEN A FEW FLIGHTS ARE DONE IN A REVERSE, THAT WOULD BE MORE DEMANDING THAN JUST 15 UP. BUT DOING 10 FLIGHTS UP AND FIVE DOWN WOULD NOT BE COMPARABLE TO 15 ALL UP.

Speaking of down, is it a good idea to walk down stairs, or is it better, safer to take the elevator?

Olson: SURE. WE HAVE TO WALK UP AND DOWN OFF CURBS, IN AND OUT OF CARS, ETC. PEOPLE WITH BAD KNEES MIGHT NEED TO TAKE THE ELEVATOR DOWN, OR, DO A FEW FLIGHTS DOWN AND THEN JUMP ON THE ELEVATOR. BUT A MIX OF UP AND DOWN MIMICS REAL LIFE AND REAL MOVEMENTS DURING DAILY LIFE.

Many thanks to Dr. Olson for these very helpful insights.

Tony

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Filed under Exercise, stair climbing, Weight

Tagged as ACSM, American College of Sports Medicine, Auburn University, Dr. Michele Olson, Exercise, FACSM, health, Henry N. Williford, men's exercise choices, Stair Climber, stair climbing, weight

January 22, 2014 · 6:47 pm

Stair Climbing is Good For You – Part Three – ACSM

I started climbing stairs in my building a couple of weeks ago and began writing about the experience shortly thereafter. You can read Stair Climbing Part One and Stair Climbing Part Two if you want to catch up.

In the past few weeks I have spoken with neighbors and readers about their stair climbing experience and in the process as many questions have been raised as answered. I went back to my friends at the American College of Sports Medicine (ACSM) for more info.

I was lucky enough to get Henry N. Williford, Ed.D., FACSM, HFS, Department Head Physical Education/Exercise Science to give us some further observations. Mr. Williford is also the co-author with Michele Olson, Ph.D., FACSM of the ACSM brochure Selecting and Effectively Using an Elliptical Trainer or Stair Climber which is available free at the link and contains a super rundown on using these machines.

Following is a list of my questions and his answers:

How does actual stair climbing compare with the machines? Is one more effective, healthier, safer?

Williford: The energy costs of stair climbing are based on the weight of the person, height of the step, and speed of stepping. There are stepping machines that are used for fitness development, and groups such as firefighters use the devices to evaluate job performance. Generally the stepping machines move at a designated rate and the person must keep up with the machine. With treadmills or other devices the individual tends to be traveling on a flatter surface, unless the device is elevated. As the incline goes up, the energy cost goes up greatly. I have not seen any data on a comparison of health or safety. The benefits of physical activity are generally based on the total amount of work the person does. The more work or energy spent the greater the benefit. The ACSM has appropriate guidelines for individuals of different fitness levels and risk factors.

As I usually do about 15 flights in around five minutes, I was interested in whether or not this was beneficial. I asked, Is there a minimum time required to benefit from stair climbing? Is five minutes a session enough?

Williford: Five minutes does not meet the minimal ACSM guidelines for health. Individuals can do multiple 5 minute segments throughout the day to meet the daily 30 minute daily recommendation. Intense exercise 3 days for shorter durations may be appropriate. However, any exercise is better than none.

Is there a difference in physical benefits between climbing 15 flights of stairs straight up vs. 15 flights by climbing three and and then descending two. I read some place on the web that a good way to climb stairs for a beginner (me) is to go up three flights and then down two and continue with that.

Williford: The energy cost of going down is approximately 1/3 of climbing up. So the person would use more energy going up as compared to down. Going down is what is called eccentric exercise. There is less energy use, but a greater risk of muscle soreness.

Speaking of down, is it a good idea to walk down stairs, or is it better, safer to take the elevator?

Williford: Avoid the elevator. Going down stairs can add to the total amount of work. Always use caution.

In conclusion, as regular readers know, I am a bicycle rider here in Chicago so I was interested in the effects stair climbing might have on my biking. I rode for the first time in the past few weeks yesterday after climbing stairs regularly in that period. I was absolutely aware of further strength in my legs to the point that I found myself checking the gear shift because I thought I was riding in too low a gear. So, anecdotally, I can attest that a just couple of weeks of climbing stairs has added to my strength pedaling the bike.

Tony

Stair Climbing is Good For You – Part Two – ACSM

Two days ago I wrote “Stair Climbing is Good for You” which talked about the value of this often overlooked exercise. At least overlooked by me.

I was impressed with the exercise, but wasn’t sure about whether or not descending stairs was a valuable part of it or potentially harmful. Some friends who do it said that they take the elevator down after they walk up because they don’t want to damage their knees. Also, a personal trainer friend (who has a titanium knee) said not to walk down stairs, only up.

So, I asked around and the American College of Sports Medicine sent my post to one of their experts.

Here is what David R. Bassett, Jr., Professor, Department of Kinesiology, Recreation, and Sport Studies Senior Associate Editor, Journal of Physical Activity and Health, Senior Editor, Research Digest, The University of
Tennessee had to say: “This blog post is mostly accurate. One thing that is not 100% accurate is the statement that stair climbing burns more calories than running. This COULD be a true statement, but it is not generally true. It depends on the rate of stair-climbing and the speed of running on the level. The energy cost of running is: running 6 mph (9.8 Metabolic Equivalent of Task (METs), running 7 mph (11.0 METs), running 8 mph (11.8 METs), running 9 mph (12.8 METs), running 10 mph (14.5 METs). The cost of stair climbing has been measured at a slow pace (4.0 METs), at a fast pace (8.8 METs). We did a study where we measured the energy cost of stair climbing at 70 steps/min and found it to be 8.6 METs. Stair-climbing could get up to 15 METs, but that would almost require jogging up the stairs.

“Regarding the question of whether walking downstairs is beneficial, the energy cost of descending stairs is about one-third that of ascending stairs, so from a caloric standpoint descending stairs is not nearly as beneficial as ascending stairs. The impact forces of descending are probably greater, which would increase bone loading. Another difference is that the quadriceps muscles are contracting eccentrically, as opposed to concentrically, when descending stairs. What this means is that the thigh muscles are performing a lengthening contraction, as opposed to the more typical shortening contraction. This could lead to muscle soreness if done for extended periods of time, but over time your muscles would adapt and you would be able to do the activity with little or no soreness.”

I got the statement about the value of stair climbing vs. running from Run Society, but neglected to include them as the source. I have since included that citation along with a link in the original.

Thanks to Professor Bassett for his observations.

For more on this important topic, check out: Stair climbing is good for you – Part Three – ACSM.

Tony