You At Your Best

SPONSOr CONTENT Dr. Matthew Totten and Carolyn Nutter, PA-C, provide comprehensive medical care for all ages at Washington Regional's East Springdale Family Clinic. Services at East Springdale Family Clinic include preventive care, physicals, treatment of acute illnesses and injuries and prevention and management of chronic conditions such as diabetes. Dr. Matthew Totten earned his medical degree from the University of Arkansas for Medical Sciences and has been providing family medicine services in Northwest Arkansas since completing his residency at UAMS Northwest, where he served as Chief Resident. He is a Fellow of the American Academy of Family Physicians and board certified by the American Board of Family Medicine. Carolyn Nutter, PA-C, is a graduate of Wichita State University's Physician Assistant Program. She has been a practicing physician assistant for over 40 years and is a Distinguished Fellow of the American Academy of Physician Assistants. Appointments at East Springdale Family Clinic Clinic, located at 1607 S. Old Missouri Road in Springdale, are available by calling 479-463-4887. The clinic is open Monday – Thursday 8:00 a.m. – 5:00 p.m. and Friday 8:00 a.m. – 3:00 p.m. More information is available at wregional.com. Primary Care at East Springdale Family Clinic We know that exercise can help us lose weight, but its other benefits go beyond staying slender. "Everyone can benefit from physical exercise, regardless of age or ability," says Dr. Matthew Totten of East Springdale Family Clinic. "Few things have as big of an impact on your health as physical exercise, and it may even help you live longer." The Centers for Disease Control (CDC) reports people who are physically active for about 150 minutes a week have a 33% lower risk of all causes of death than people who don't exercise or include physical activity in their daily routine. Here are five ways exercise can help improve your health: 1 Manage chronic health conditions - Regular exercise helps prevent or manage many conditions, including stroke, Type 2 diabetes, depression, anxiety, arthritis, many types of cancer, and high blood pressure. "According to the CDC, a third of the world's adults have high blood pressure. That can raise your risk of a host of other problems such as heart attack and stroke," Totten explains. For people who have diabetes, exercise is especially important. "Multiple studies have highlighted the benefits of exercise for diabetics," says Totten. "Exercise can lower your blood glucose levels and boosts your body's sensitivity to insulin, which counters insulin resistance." One of the most effective forms of exercise is also one of the easiest – walking. People with diabetes who walked at least two hours a week were less likely to die of heart disease, and those who exercised three to four hours a week cut their risk even more. 2 Build stronger bones and muscles - As our bodies age, our bones, muscles and joints can weaken. Keeping them healthy means you'll be able to keep doing the things you enjoy. Muscle-strengthening and bone- strengthening exercises can slow the loss of bone density and activities like lifting weights can help increase or maintain muscle mass, which is especially important for older adults. 3 Improve your brain health - You may notice a boost in your memory and mental health after exercising. "We've long known that physical activity stimulates various chemicals in your brain that can help you feel happier, less stressed and more relaxed," Totten adds. Regular physical activity has also been linked to better memory and brain function. A 2017 edition of The Lancet examined 16 studies involving people without dementia. The studies showed people with the highest level of physical activity had a 25% decreased risk of all causes of dementia and lowered their risk of developing Alzheimer's disease by 45%. 4 Prevent Falls - Exercise can also reduce the risk of falling and life- altering injuries like hip fractures, particularly among older adults. Exercise programs that combine activities to build strength, endurance, balance and flexibility are most effective at reducing falls and fall-related injuries, according to the CDC, and can help promote bone growth and bone strength. 5 Better Sleep - Another benefit of exercise can come at the end of your day. Many people find they experience better sleep when they exercise regularly. "Quality sleep has a big impact on your health. Research found that people between the ages of 32 and 59 who got five hours of sleep or less each night were at higher risk for developing hypertension, and people who slept less than seven hours had a higher risk of developing dementia," says Totten. If you're already exercising regularly, keep up the good work or consider ramping up your routine. If you're thinking about starting a fitness routine, Totten says it's important to talk with your primary care provider first. "If you haven't exercised in a long time or have a chronic medical condition, visit with your doctor to make sure you're both on board with a plan that's right for you. In general, the recommendation is for 30 – 60 minutes of exercise each day," advises Totten. It's ok to start out slow. "You don't have to join a gym to get fit," says Totten. "Just starting with any activity is good. Take a walk after a meal, do an extra chore, or take the stairs instead of the elevator. The key is to be consistent and build up to being more active throughout your day." ways exercise improves your health 5 SuNdAy, JuNE 28, 2020 | July - FIT X: EXErCISE & FITNESS NWAdG.COm/yOuATyOurBEST | yOu AT yOur BEST | 9

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