The benefits of aerobic exercise are discussed in the treatment section.
Signs, symptoms & indicators of Aerobic Exercise Need
Being unable to exercise
(Very) poor aerobic fitness
Conditions that suggest Aerobic Exercise Need
Dyspepsia / Poor Digestion
Exercise as a remedy for many digestive symptoms. Thirty minutes of some sort of aerobic exercise each day may make the symptoms disappear. Just make sure your fitness routine isn’t so bouncy or jarring that it aggravates your symptoms. Walking may be sufficient.
Colds and Influenza
People who report being the most active have 25% fewer colds over the course of a year compared to those who are the least active. [Medicine & Science in Sports & Exercise 2002;34: pp.1242-1248]
Insomnia
People often sleep more easily and soundly once an exercise program is started.
Researchers at Northwestern University Feinberg School of Medicine studied 17 sedentary adults, all of whom suffered from chronic insomnia, to asses the effect of regular moderate aerobic exercise on sleep. Participants assigned to the aerobic physical activity group exercised for two 20-minute sessions four times per week or one 30-to-40-minute session four times per week, both for 16 weeks.
Those in the non-physical activity group participated in non-physical recreational or educational activities for approximately 45 minutes three to five times per week for 16 weeks. Both groups received education about good sleep hygiene. Results showed that exercise improved participants’ self-reported sleep quality, so much so that their scores on the Pittsburgh Sleep Quality Index dropped by an average of 4.8 points – enough to be elevated from a diagnosis of “poor sleeper” to one of “good sleeper”.
Those in the physical activity group also reported fewer depressive symptoms, more vitality and less daytime sleepiness. “This is relevant to a huge portion of the population,” said Phyllis Zee, M.D., director of the Sleep Disorders Center at Northwestern Medicine and senior author of the paper. “It is essential that we identify behavioral ways to improve sleep. Now we have promising results showing aerobic exercise is a simple strategy to help people sleep better and feel more vigorous.
Gestational Diabetes Tendency
Exercising during pregnancy stimulates glucose transport and can help control gestational diabetes without the use of insulin. Moderate workouts appear safe for most females with gestational diabetes. [The Physician and Sports Medicine, March, 1996;24(3): pp.54-66]
Vitamin E Requirement
One study showed that people with a low physical activity level had a lower reserve of vitamin E than those more highly active. Vitamin E concentration was inversely related to abdominal circumference. The inverse relationship between tocopherol levels and levels of body fat may explain why this is a risk factor for coronary heart disease, due to vitamin E’s role as an antioxidant and protective agent in cardiovascular disease. [Journal of Internal Medicine, 1993;234: pp.53-60]
Low Back Pain / Problems
Exercise that strengthens the abdominal musculature sometimes helps reduce low back pain. Further, strenuous exercise involving significant movement of the lower back has resulted in pain reduction/elimination for many with low back pain.
Endometriosis
Endometriosis has been linked to a lack of physical activity.
Risk factors for Aerobic Exercise Need
(Highly) elevated CRP level
Research suggests that exercise can reduce CRP levels, says the Harvard Men’s Health Watch. In one study, moderate exercisers were 15% less likely than couch potatoes to have elevated CRP levels, and those who exercised vigorously were 47% less likely to have a high CRP level. As of 2005, 12 additional studies have reported that people who exercise regularly have lower CRP levels than their sedentary counterparts.
(Very) low HDL level
Blood type A
Some type A’s do not do well with heavy physical exertion. They get to a point of nervous exhaustion and begin getting worse as they continue to exercise heavily. It is important for them to get some form of exercise, even though not as vigorous or extensive as some would advise.
Exercising aerobically somewhat or absence of aerobic exercise
Counter Indicators
Exercising aerobically moderately or exercising aerobically frequently
(Occasionally) doing heavy work
Some people get enough aerobic exercise during working hours and do not need to set aside time for this outside of work. Just make sure your heart rate is being elevated significantly and that sweating is occuring. If neither of these is happening then outside exercise is advised.
Blood Type O
Peter D’Adamo, ND details his discoveries about the importance of strenuous exercise for blood type O’s in his book Eat Right 4 Your Type.
Recommendations for Aerobic Exercise Need
Key
| Weak or unproven link |
| Strong or generally accepted link |
| Proven definite or direct link |
| Strongly counter-indicative |
| Very strongly or absolutely counter-indicative |
| Likely to help |
| Highly recommended |
Glossary
Aerobic
Using oxygen. For example, aerobic exercises such as running, swimming, bicycling or playing tennis use up lots of oxygen and burn up lots of calories and fat.
Chronic
Usually Chronic illness: Illness extending over a long period of time.
Glucose
A sugar that is the simplest form of carbohydrate. It is commonly referred to as blood sugar. The body breaks down carbohydrates in foods into glucose, which serves as the primary fuel for the muscles and the brain.
Gestational Diabetes
Gestational diabetes is defined as any degree of glucose intolerance with the onset or first recognition occurring during pregnancy. Many pregnant women do not notice any symptoms of diabetes, but urine and blood tests may show that they have it. Symptoms of diabetes may include thirst, weight loss, eating too much, urinating in large quantities and unexplained fatigue.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Diabetes Mellitus
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Vitamin E
An essential fat-soluble vitamin. As an antioxidant, helps protect cell membranes, lipoproteins, fats and vitamin A from destructive oxidation. It helps protect red blood cells and is important for the proper function of nerves and muscles. For Vitamin E only, 1mg translates to 1 IU.
Tocopherol
Any of several fat-soluble, oily, phenolic compounds with antioxidant vitamin E activity.
Antioxidant
A chemical compound that slows or prevents oxygen from reacting with other compounds. Some antioxidants have been shown to have cancer-protecting potential because they neutralize free radicals. Examples include vitamins C and E, alpha lipoic acid, beta carotene, the minerals selenium, zinc, and germanium, superoxide dismutase (SOD), coenzyme Q10, catalase, and some amino acids, like cystiene. Other nutrient sources include grape seed extract, curcumin, gingko, green tea, olive leaf, policosanol and pycnogenol.
Cardiovascular
Pertaining to the heart and blood vessels.
Endometriosis
A condition whereby endometrial tissue builds up in parts of the uterus where it does not belong or areas outside of the uterus, forming 'ectopic implants'. Unlike the normal tissue lining the uterus, ectopic tissue has no place to shed in response to a decline in estrogen and progesterone. This results in debris and blood accumulating at the site of the implant leading to inflammation, scarring and adhesions that ultimately cause symptoms and complications. Symptoms typically occur in a cyclic fashion with menstrual periods, the most common being pelvic pain and cramping before and during periods; pain during intercourse; inability to conceive; fatigue; painful urination during periods; gastrointestinal symptoms such as diarrhea, constipation, and nausea.
CRP
C-reactive protein. A sensitive measure of inflammation in the body.