Survival of the Fittest
With advances in science and technology, the term "survival of the fittest" may not be as accurate as it once was. But according to Peter Kokkinos, PhD, a Physiologist in the Cardiology Department at the Washington DC VA Medical Center, fitness is still vital to our survival.
“The muscles are designed to do work. This is their function,” said Kokkinos. “As the muscles engage in physical activity, they need more energy and all systems in the body have to step up to provide that energy. To meet this increased demand, all organs involved become more efficient, stronger, and resilient to injury. Ultimately, the body becomes stronger, and more resilient to injury and aging.”
Kokkinos said the breathlessness you feel after climbing a flight of stairs is a perfect example. Because your leg muscles are demanding more oxygen, your lungs must bring in more air and the heart must pump more vigorously to deliver extra oxygen and nutrients to the non-working muscles. The opposite is true if we become sedentary. If the muscles do not engage in physical work, there is no need for the organs to work harder or grow stronger.
To illustrate, Kokkinos used the example of a broken limb, immobilized in a cast to heal. When the cast is removed after six to eight weeks, that limb is visibly smaller. Why? Because our body operates on a very simple principle: use it or lose it.
“When the limb is not used, nutrients to that limb are reduced and a decay is initiated. Something similar occurs if we don’t challenge our muscles, and in turn our organs. They will weaken,” said Kokkinos.
The good news is that it only takes six to eight weeks of increased physical activity through regular exercise to strengthen the body’s systems as well. Kokkinos’s message to Veterans is this: keep moving. Regularly performed physical activity is the ‘driving force’ that makes us stronger, faster, and healthier.
At the DC VA Medical Center, Kokkinos studies Veterans with varying levels of physical fitness to understand how those levels can affect health outcomes. His findings support his concept that being physically active is as important to maintaining good health and longevity as following a healthy diet. He said the combination of the two gives us the best outcomes.
“A healthy diet provides us with the nutrients and energy to work. But if we don’t use that energy, it just makes us fat. We have to put that energy to work and challenge our muscles to grow, in turn strengthening or whole system,” he said.
So, if an apple a day can keep the doctor away, Kokkinos said a 30-minute walk around the neighborhood can reduce your risk for diseases and prolong your quality of life for longer.
“Prevention is always better than treatment. With treatment, all we do is manage the disease. In most cases, we cannot reverse the damage caused by it,” he said. “And how do we prevent diseases? It’s simple. Follow a healthy lifestyle. If you smoke, quit. Eat healthy and engage in some physical activity most days of the week. There are 1,440 minutes in a day. We can all find 30 to take a brisk walk. And, if we do it most days of the week, our stamina will increase. We will feel better, happier, defy disease, and live longer.”
To learn how the VA can help you become more active, check out the MOVE! Program here: MOVE! Weight Management Program Home (va.gov)