Exercise as medicine

Exercise as medicine

In the 19^th century, most activities involved physical endurance and strength. In the 20^th century, exercise developed into a leisurely activity for fun and sport. Today, decades of scientific research have proven that exercise is a medical necessity for most people living in the modern world.

The best medicine but the hardest to keep up. Exercise is the single most effective way nonsmokers can take to fight off chronic and potentially fatal diseases.

If exercise were put in a pill it would be the #1 selling pill in the world. But despite more and more coverage by the news stations and publications, that exercise is mandatory and lowers the risk of obesity, heart disease, diabetes, depression, and many forms of cancer, regular physical fitness remains a hard sell to most.

Physical exercise is so important today that in 2008 the Government, Department of Health and Human Services, issued a detailed exercise prescription for the nation.

Minimum amount of weekly physical fitness for adults

Aerobic: Minimum 2 ½ hours for moderate level cardio or 1 ¼ hours for vigorous cardio.

Strengthening: Minimum 20 minutes 2 days.

Note: Minimum 10 min at a time. You can combine moderate & vigorous. Build slowly; aim for twice the amount of fitness indicated in this prescription.

Strength training should involve all major muscle groups: Legs, hips, back, chest, stomach, shoulders and arms. You should do a minimum of 3 sets of 8 to 12 repetitions per muscle group per week.

This day and age, nobody gets off the hook. The HHS recommends that everyone age 6 and over exercise, including pregnant women, seniors, and people with chronic diseases and disabilities. There are some exceptions and you should see your health care provider before doing any exercise whether you think you’re healthy or not.

How much is enough?

Go beyond the minimum if you can. The HHS committee found that you can get even greater health benefits and more effective weight control if you double the minimum amount listed above. But that if you aren’t used to this volume of exercise you should increase your results by 3 minutes per week.

Exercising during pregnancy

For healthy women, pregnancy is no longer a free ticket to take it easy.  The Department of health and human services (HHS) coincides with the guidelines issued by the American College of Obstetricians and Gynecologists suggesting that women with uncomplicated pregnancies get at least 30 minutes of moderate exercise on most if not all days. Of course, contact sports and activities like gymnastics, kickboxing, downhill skiing are off limits. But pregnant women should swim, walk, cycle, do yoga and most importantly participate in strength training exercises like lifting weights and using selectorized strength machines. And that the level of fitness you are currently in is ok to maintain.

Keep it simple

Research has found that simplicity and convenience is the key to establishing and maintaining a lifelong exercise program. If your routine requires little more than comfortable shoes and clothing, A place near your work and or home, you are less likely to stop working out because of weather, travel, or changing schedules. Pick times that work for you and hard wire them into your week. If you don’t like going at it alone, or want someone to push you for results, find a friend to workout with. Or better yet hire a personal trainer that’s fun to be around and very knowledgeable about fitness. You should be able to put together a combination of aerobic, strength-building, and flexibility exercises that enhance your health, mental well-being and increase the overall quality of your life.

Information interpreted from Harvard Health publishing