Excercise

Exercise is one of the most crucial aspects to a healthy life, as well as the most ignored. Organizations like the YMCA can help overcome that.

Exercise, an imperative part of one’s wellness routine, often remains untapped in our society today. With constant on-thego lifestyles, busy schedules, and full plates, many forget or feel that they cannot make time for the required amount of daily structured movement. All too many fail to recognize exercise as a priority, and simply choose to push it aside, either getting to it when they can (maybe once or twice a week), or not at all. However, the lack of daily exercise in our communities has resulted in various adverse health effects. Research shows that sedentary lifestyles contribute greatly to the risk of chronic disease, while the presence of regular exercise elicits powerful effects on the reduction of disease risk factors, and beyond that, provides numerous benefits pertaining to physiologic changes, additional caloric expenditure to aid in weight management, and even psychological effects on the brain.

Physiologically, exercise introduces a healthy form of stress to the body, that when exposed to and progressed correctly over time, leads to increased bone density and strengthening of tendons and ligaments throughout the body. This structural enhancement leads to better joint stabilization, and therefore, aids in injury prevention. Exercise - depending on type, time, intensity, and other variables - also increases muscular endurance, strength, and power (all necessary for performing even the most basic, daily activities of life, such as: walking, lifting, chasing your kids, and so on) due to changes at the cellular level. Last, but not least (and certainly not exhaustive), exercise elicits positive effects on heart rate, cardiac output, breathing rate, blood pressure, and body fat percentage, further decreasing the risk of chronic disease, including: heart disease, hypertension, diabetes, and more. Psychologically, exercise arouses mental alertness and creativity, improves self-confidence, and causes the body to release “feel good” hormones (such as: endorphins, dopamine, and serotonin) that positively affect overall mood and can help improve symptoms of depression and anxiety.

The most important and effective way to implement and stay true to an exercise routine is to find something that you truly enjoy, and many exercise techniques exist that elicit the aforementioned, research-proven benefits. Some of these include, but are not limited to: cardiovascular training, resistance training, plyometric training, agility, balance, and core training. See the following paragraphs for a deeper dive into each, as well as an explanation of the unique effects on the body that each provides.

Cardiorespiratory fitness reflects an individual’s overall effectiveness in their heart’s ability to pump oxygenated blood to skeletal muscles during sustained exercise, in order to promote continued energy production in the body. Beyond exercise, it contributes to a person’s ability to sustain performance of regular activities of daily living, such as walking, working, grocery shopping, etc., without fatiguing. Furthermore, research shows that an individual’s level of cardio fitness can influence their overall risk of morbidity and mortality. Those with poor levels of cardiorespiratory fitness are associated with higher risks, while those with higher levels tend to remain at a lower risk for premature death and disease; thus suggesting an utmost importance for this type of training (Kim et al., 2018; Lee et al., 2010).

Physically, numerous adaptations take place at the onset and continuation of cardiovascular training, to include adaptations to both the cardiac and vascular elements of the body. Research shows that upon chronic implementation of cardiovascular exercise training, the left ventricle of the heart (responsible for pumping blood from the heart to the body), becomes more dilated (contributing to increased diastolic volume due to earlier filling in the cardiac cycle) and the ventricular wall experiences hypertrophy, or growth of the muscle surrounding the chamber. This aids in increased myocardial contraction, thus more strongly and effectively pumping blood to working muscles. (Lavie, et al., 2015) All of these physiological processes work together to improve overall stroke volume, cardiac output, and VO2 max.

Resistance (or “strength”) training, often avoided due to the fear of “bulking up” or “getting too big”, provides necessary adaptation to ensure high quality of life for all participants, and if done correctly and according to a person’s specific goals, holds no definite risk of extreme muscular growth. Physiologic benefits of resistance training include, but are not limited to: improved cardiovascular efficiency, improved hormone and cholesterol adaptations and levels, increased bone density (important for preventing fractures from falls or repetitive use, especially for older individuals and endurance athletes), increased metabolism and decreased body fat (a common goal amongst many), increased neuromuscular control (aka coordination), increased strength of tendons and ligaments, increased muscular strength, and increased power (the ability to exert force in a short amount of time) (Sutton, 609). These adaptations not only contribute to athletic performance, but they are equally important for prolonged ability to perform common activities of daily living, as well as to prevent injury. For example, many injuries occur due to excessive use or movement outside of a joint’s optimal range of motion and/or beyond its correct plane of movement. Resistance training helps strengthen muscles and other connecting tissues surrounding the joint, keeping movement within the most efficient plane and limiting detrimental stress to the joint and bone.

Plyometric training, also known as “jump training” or “reactive training”, includes many variations of jumping movements that require muscular power (force and speed) to perform. Although typically thought of for athletic populations, various plyometric exercises can be prescribed among many different populations to help achieve individual goals and aid in the performance of everyday activities, such as: the need to suddenly jump out of the way of a dangerous situation, or subconsciously call upon the neuromuscular system to avoid a fall - especially important for older adults. Plyometric training enhances the stretch-shortening cycle, a physiological process in the musculature that allows for more rapid concentric contraction. For example, squatting down prior to a jump places an eccentric load on the muscle (a short lengthening period requiring muscular force), in order to help produce a more powerful concentric (muscle shortening) contraction, or jump. Other benefits of plyometric training include: improved strength and durability of ligaments, tendons, and cartilage, increased bone mineral density, improved synchronization between the nervous systems and muscular contractions, improved muscular power for all ages, and increased energy expenditure (aiding in weight management and loss) (Sutton, 426).

Next on the list: speed, agility, and quickness training (SAQ). Much like plyometric training, this too, is often associated with athletic populations; however, this form of training provides great benefit to participants of any activity level. People often visualize extreme workouts with whistling coaches, flipping tires, suicide-drills on the field and court, and other grueling obstacles; and though much of this does take place, many SAQ exercises tailor to all sports, ability, and lifestyle and prove effective for all types of functional wellness and fitness. For example, think of suddenly shifting directions to keep up with a bobbing toddler heading toward a great fall, or possessing the ability to quickly stop them from touching a hot pan on the stove (both of which I personally experienced this morning). To define each component of this training: speed refers to “the ability to move the body in one intended direction as fast as possible, ” Agility - “the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a stimulus quickly while maintaining postural control,” and Quickness - “The ability to react and change body position with maximal rate of force produc- tion, in all planes of motion and from all body positions, during dynamic activities. (Sutton, 592-593). Physiologic benefits to this type of training include: improved general fitness as it relates to health, enhanced response time in reaction to a stimulus, improved mechanical skills in sprinting or changing direction, and improved top speed (Sutton, 427).

Balance training consists of exercises that target the neuromuscular system, as well as the vestibular system, to enhance a person’s ability to maintain, achieve, or restore their center of gravity in order to avoid a fall. Increasing one’s stability, the first essential element to fitness training, develops neuromuscular control by increasing motor neuron recruitment and firing frequency to the muscle fibers, a process needed to increase strength and safety when progressing to more difficult exercises. Balance training is essential to training programs of all levels (from youth, to top-skilled athletes, to the elderly population), as research has shown benefits pertaining to: decreased fall-risk, reduced risk of ankle injury, improvements in landing mechanics (thus, decreasing the risk to other lower extremity injuries), improved leg, hip, and glute strength, improved proprioception and awareness of the body in space, and improved agility-based outcomes.

Finally, and perhaps everyone’s go-to or pick-up exercise for that ever-so desired six-pack - core training. Although many associate core training with sit-ups, crunches, planks, and other ab-burning exercises, the body’s core consists of the musculature of the entire pelvis and trunk area, responsible for stabilizing the trunk and spine. In order to maintain optimal production, transfer, and control of the constant forces acting on the body, the core region must actively control the position of the trunk over the pelvis as it moves through space. Without a strong, stable core, the body will likely experience excess stress outside its preferred range and plane of motion, leading to repetitive injury. Lack of core strength can also lead to common symptoms of low back pain. Exercises that target all core muscle groups, including the low-back, obliques, gluteal complex, and abdomi- nal musculature are essential to one’s exercise plan, and contribute to a person’s overall ability to move well and optimally. Such exercises include bird-dogs, fire hydrants, dead bug, bridges, pallof press, and more. Enhanced spinal health and posture, increased balance, stability, and coordination, improved technical and mechanical skill as it relates to movement and power, and improved overall bodily function for performing functional tasks are all great benefits to core training.

If all of this seems overwhelming, show no fear; the Bainbridge community supports fitness and exercise through providing many local places to utilize for planned activity. The Earle May Boat Basin provides miles of walking, running, and biking trails and a fitness court at the banks of the river. Locallyowned gyms and independent contractors provide personal training services, small group training, and group training classes.

To highlight a specific organization within Bainbridge, The YMCA, established in Bainbridge in 1986, operates with a mission to put Christian principles into practice through programs, services and relationships that build a healthy spirit, mind, and body for all. According to Kim Mills, the Wellness Director, “The Bainbridge YMCA is a melting pot where everyone is welcome and a safe Christian environment is provided.” Kim has worked with the YMCA for nearly 30 years and shared her love and appreciation for its loyal members, the growth experienced over the last few years and the dynamic vision for the future. In addition to serving as wellness director, she passionately leads multiple group exercise classes throughout the day for continued growth and health.

As an organization serving the community for over four decades, the Bainbridge YMCA has experienced several challenges, including challenges post-Covid. It’s all thanks to loyal staff and committed members who have contributed greatly to its survival; and now to its positive outlook forward. Recently merged and incorporated with a group of YMCAs in southern Georgia, known as the YMCA of the Georgia Sunbelt, Bain- bridge has increased strength to provide more amenities and programs for its members. The Y is in the beginning phases of multiple renovations including working with new technologies, installing state-of-the-art equipment, a pool renovation, tennis court renovation, and the addition of outdoor pickleball courts. Future visions include plans for child-watch area expansion, more youth programs and more mission based programs that meet the unique needs of the Bainbridge community.

Kim shared, “Our quality of life here in Bainbridge is definitely going to improve as our Y membership is on the rise and our community stands behind fitness, family and fun for all.”

Community is a vital aspect of exercise, as it provides inspiration, accountability, and overall joy along a person’s fitness journey. Many avenues exist of which to implement movement and exercise into one’s weekly, if not daily, routine, so choose one that you enjoy most. The very act of starting presents a challenge to many, even to the most dedicated athletes; however, with determination and consistency, you will reap the all-encompassing, life-altering benefits of exercise!

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