7 minute read
Fit to Survive – Body and Mind
Fit toSURVIVE
Body and Mind
BY MARC DUNN, TORONTO FIRE CAPTAIN, STATION 421-D
You don’t need me, or anyone, telling you that you should exercise. Everyone knows exercise is good for you. But physical exercise is not only good for your body, but also your mind. There are three ideas that I want to discuss in this article:
1. The benefits of exercise to your mental well-being. 2. The best exercises to do as a firefighter. 3. A plan to ensure you stick with your exercise regimen.
I will cover why, what and how to work out.
Why exercise?
It not only reduces your chance of a heart attack but guards against Alzheimer’s. It defends against ADHD and improves your mood. Exercise even fights off cancer. But don’t take my word for it, there’s a pile of research that has incontrovertible evidence to support these claims.
John Ratey, M.D., an associate clinical professor of psychiatry at Harvard medical school and the author of “Spark: The Revolutionary New Science of Exercise and the Brain,” says “Exercise is as important for the brain as it is for the heart.”
Here’s how exercise keeps you going:
1. It strengthens the cardiovascular system 2. It regulates fuel 3. It reduces obesity 4. It elevates your stress threshold 5. It lifts your mood 6. It boosts the immune system 7. It fortifies your bones 8. It boosts motivation 9. It fosters neuoroplasticity (improves your brain’s ability to learn and remember.)
I’m going to focus on the items above that relate to mental health. Firstly, we all have stresses in our lives. Exercise fights against the damaging effects of elevated cortisol levels, which come from chronic stress and can lead to depression and dementia. Secondly, not only does your blood chemistry change to improve your mood, but the act of getting out and staying involved with people you work out with helps lift your spirits. Thirdly, it boosts motivation by counteracting the gradual decline of dopamine. By challenging yourself in your exercise routine, you are constantly trying to improve and get better. The old adage, “If you’re not busy living then you’re busy dying,” fits nicely here. And lastly, exercise increases the connections in your brain to help guard against any damage it might experience. Working your muscles releases chemicals that improve your brain’s ability to function and manage your emotions. Exercise is not only good for your brain but also your mental health.
What kind of exercise should I do?
Guidelines recommend that older adults get at least 150 minutes of moderate-intensity aerobic activity per week. But what if cardio exercise bores the heck out of you or you can’t do cardio exercises because of health reasons or other limitations?
You and your heart are in luck. New research suggests that weight training can be just as effective as cardio for protecting against heart attacks and strokes. Devoting just an hour per week may improve multiple markers related to heart health.
A study in the March 2019 Medicine & Science in Sports & Exercise examined the exercise habits of almost 13,000 adults (average age 47) who did not have cardiovascular disease. The results: those who did at least an hour per week of weight training (using free weights or weight machines) had a 40% to 70% lower risk of heart attack or stroke compared with those who did not exercise. (They found similar results in people who did and did not do cardio exercise.)
I have spoken with a couple of firefighters on the job who are quite serious about their fitness and have various experiences with Crossfit. Karm Amer of R112 is a 21-year veteran and is a lifetime workout king. He owned a Crossfit box (facility) and won a gold medal at the 2015 Fairfax World Police and Fire Games in the Crossfit competition in his age category.
Karm thinks Crossfit is built for firefighting. It’s the perfect balance between the musclebound body builder and the marathon runner. Crossfitters have both strength and endurance. They aren’t the best at any one thing but are good at everything…like a firefighter.
Cathy Odell, also from Station 112, has been on the job for 5 years and started when she was 42!
She started Crossfit about 10 years ago and has been coaching Crossfit for about 6 years. To put it simply, she says she probably wouldn’t be able to do her job if it wasn’t for Crossfit. Because she is a relatively small person, the loads that are required to be moved on a regular basis are more challenging. Crossfit has prepared her for this and keeps her in the shape she needs to do her job.
The gyms around the city have been closed due to the pandemic, whether it be a Crossfit gym, a spin studio, Peloton, a weight room, or something similar. Many people are missing a big chunk of their regular routine and often a large part of this is the people they do it with. The sense of community, meaning and connection are the things which make these activities great. This brings me to my last point.
How do I ensure that my exercise routine becomes a habit?
The programs that are in it for more than just themselves are the ones that are successful. This is a sign of health and integrity. It is these businesses that offer more than just a better body that are thriving. They make real connections and are genuinely interested in your health, both physically and mentally. There is enormous value in making exercise a social experience, including the benefits of social interaction for mental health.
So, to help ensure you continue with an exercise program, ask a friend who has similar goals as you, and set up a schedule to work out. Or join a program that already has people coming on a regular basis.
Lastly, I want to mention one business to which I have a personal connection. Dana Rocket at Rocket Cycle at St. Clair and Christie was kind enough to host a ride and reach out to her spinning community and ask for donations of Christmas gifts to go to the Toronto Firefighter’s Toy Drive. Like many businesses, her business has been hit hard by the pandemic. But I believe these times of adversity bring out the true essence of people. And the essence of Dana is a love not only for the activity which she promotes but she genuinely cares for the people she leads in her exercise classes. She leads with amazing music which often has deeper meanings, which she is happy to share. She’s positive, compassionate, understanding, friendly, generous and enthusiastic, with just the right amount of oomph to push your limits.
In conclusion, if you need a reason to exercise, just know that there are so many that it doesn’t stop with the physical. Your choice of activity should be based on whatever you enjoy and an intensity that will result in some positive adaptations from your body. And one method to help you maintain your exercise routine is to invite a friend. If there’s anything this pandemic has taught us, it’s the value of relationships. Reach out and work out with someone. Everyone will benefit in more ways than one.