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4 BOCNEWS.comMAY 2016 Know ye not that they which run in a race run all but one receiveth the prize So run that ye may obtain. I Corinthians 924 When you go for an appointment with your medi- cal care provider at one time or another you might be told that it is a good idea to exercise even if your provider does not follow their own advice You might be surprised at how important exercise is to your quality of life and your longevity. Too often we consider exercise as an option and we may blow off the notion of exercise. We may think to ourselves that exercise especially when done on a regular basis is something we just dont have time for. If we are feeling well we may not feel the need. However over the years we have amassed information and evidence that exercise is clearly not something we should consider as optional and we now know that a sedentary lifestyle can be deadly. A life without any exercise can lead to premature death decreased quality of life frailty and disability. From childhood to old age whatever we think that may be we all need it Here is a list of ailments associated more so with a sedentary lifestyle Cardiovascular disease-stroke and heart attack Type 2 diabetes-with all of its many potential com- plication from blindness to kidney failure Obesity-which is fraught with many health risks and complications-especially with aging Loss of muscle strength-which especially in older people-cause frailty and difficulty just moving around ones home climbing stairs driving and shopping Certain cancers may be seen more often such as colon and breast cancer High blood pressure with its complications of stroke heart attack and kidney failure among others Elevated Cholesterol levels which can be associated with blood vessel disease heart attack and stroke Increased risk of dementia such as Alzheimers disease May be associated with depression and anxiety Has the same negative impact as smoking tobacco Truly sitting can be deadly and the tragedy is that many millions of people worldwide suffer needlessly. Some may remember when our parents told us to go outside and play Well we all need to do that Instead today even our children are as sedentary as us adults. Let me just make some suggestions as to how we can be more active. Talk to your doctor also about exercise and your plan to get started. Dont sit all day on the job. Perhaps you have a job sitting in a cubicle and at a desk. Just get up every 30-60 minutes and just for a few minutes walk up and down a long hallway or climb a flight or 2 of stairs in your facility. In fact walk up the stairs to work and avoid the elevator or escalator. Walk outside for exercise. Buy yourself a step counter pedometer and gradually build up to the advised 10000 steps daily and you can still benefit from even less numbers of steps. You can aim for 30 minutes of walking at least 5 times weekly. It is okay to do more than that. Join a gym. They are all over the place. You might think everyone there will be thin or very muscular however you will see people of all shapes and sizes. You can participate in group exercise classes. Try a yoga class or try other classes such as a bicycle or spinning class. Many gyms even have special programs for senior citi- zens called Silver Sneakers at no cost but of great benefit. Lift weights. Believe me we all can benefit from this and we may benefit even more so when we are older. We can lift weights in a gm and at home. You can buy just a simple set of dumbbells to do arm curls or shoulder presses overhead. You can also buy elastic fitness bands to provide muscle resistance and strengthening. There are personal trainers at gyms that can show you how to do weight training. There are also numerous books and magazines to give you instructions. Swim for exercise and this is considered one of the best exercises you can do. Ride on a bike path. The Denver Metro area and other cities have places where you can ride a bike and there is no traffic. A bike is a good investment. Buy exercise videos you can use at home. There is a multitude of various exercise programs that you do privately at home and of great benefit. So walk run bike lift swim and move so you can serve God and live longer and better. So run that ye may obtain. Why Should We Exercise Dr. Conner By Byron E. Conner M.D. HEALTH Sitting can be deadly and the tragedy is that many millions of people worldwide suffer needlessly. Some may remember when our parents told us to go outside and play Well we all need to do that 1. PASTOR DAVID WRIGHT - CLAP YOUR HANDS 2. CHICAGO MASS - WE GIVE YOU PRAISE 3. BRI BABINEAUX - KEYS TO MY HEART 4. TASHA COBBS - ONE PLACE LIVE 5. PASTOR TIM ROGERS - CHURCHIN 6. JONATHAN NELSON - FEARLESS 7. VIRTUE - FEARLESS 8. STRAIGHT GATE MASS CHOIR - SATURATE US 9. JONATHAN BUTLER - FREE 10. REGINA BELLE - THE DAY LIFE BEGAN