Exercise….We think about it and yet its hard to make time for it, but there is always a little time in the day you can try to dedicate to exercise and physical activity, at least a few times a week. There are so many benefits to this. This article focuses on the importance of exercise in both physical and mental health.
Regular physical activity at the correct intensity and duration can help with the following and more ;
- Reduces the risk of heart disease by 40%.
- Lowers the risk of stroke by 27%.
- Reduces the incidence of diabetes by almost 50%.
- Reduces the incidence of high blood pressure by almost 50%.
- Can reduce mortality and the risk of recurrent breast cancer, colon cancer and even Alzheimers Diseas
- Helps with depression and anxiety and reduces the risk of this.
- Help with Cognition and sleep
- Helps with bone health and reduces risk of falls and injuries in older patients
What is recommended?
All adults 18-65 y/o:
8-10 exercises, 8-12 repetitions of each exercise 2 days/week.
- Cardio: Moderate intensity
30 min./day, 5 days/week (150 -300min total/wk) (SOR: B);
- OR Vigorous intensity
- 25 min./day, 3 days/week (75-150 min total/wk)
All adults >65 y/o:
- Do moderate intense cardio 30 min/day, 5 days/week or to do vigorous, intense cardio 25 min/day, 3 days/week and 8-10 strength-training exercises, 8-12 repetitions of each exercise twice a week
(Resource for this taken from: Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020–2028. doi:10.1001/jama.2018.14854)
You are probably thinking what is moderate intensity exercise and what is considered acceptable. These are a few examples:
- Walking (heart rate going up and breaking a sweat…)
- Dancing (Zumba classes or home workout videos are fun and easy)
- Bicycling at least a 5-9 mph level
- Aerobics (gym classes are a fun way to do group exercise)
- Household chores
- Scrubbing floors
- Mowing lawn
- Actively playing w/kids and of course many more…
Whether its making time to go outside and exercise (membership to gym, or I tried Orange Theory and loved it) Also, equipment at home such as a in home treadmill or many suggest the Peloton and its amazing classes get yourself moving for better health now and for the future!