One lifestyle factor that significantly impacts our health yet often slips off the list of priorities is exercise. There are many reasons to make exercise part of our routine health care practice. The Journal of Applied Physiology provides some facts of interest regarding exercise in the U.S.
1.
250,000 deaths per year related to inactivity.
2.Inactivity promotes chronic disease at a cost of nearly one half trillion dollars per year.
3.People who are obese but active have a lower morbidity (disease states) and mortality than people who are normal weight but inactive.
4.Women are less active then men, with only 20 percent participating in regular vigorous physical activity.
5.Only 32 percent of men and women meet guidelines for regular physical activity.
People site a variety of reasons for their lack of exercise such as time constraints, household and childcare responsibilities, poor health, low energy and poor motivation. Some individuals site lack of social support, neighborhood safety issues and inadequate facilities as reason not to exercise. I always urge people to look carefully at any excuse not to exercise and then begin a program that is realistic, even if it’s just isometric exercise due to physical limitations.
Exercise benefits everybody. Exercise enhances mood, decreases stress, improves cognition and helps eliminate those unwanted pounds. If weight loss is a concern, know that of all the possible weight loss plans you might consider, exercise is the only ingredient showing consistent results. Studies show that exercise improves heart health, cholesterol status, blood pressure, quality of life and life span. Exercise also prevents osteoporosis in both men and women and reduces the risk for cancer. Specifically, regular exercise reduces the risk of colon cancer by 50 percent and uterine cancer by 80 percent. For menopausal women, regular exercise reduces the incidence of hot flashes.
If you’re just starting up with an exercise routine there are several things to consider in an exercise formula. First, consult your doctor if you have any existing health concerns which might be affected by a new exercise regimen. Choose an exercise routine which you enjoy and can commit too and then begin easy. Just five minutes three times a week to start, working up to five times a week with longer sessions is a beginning commitment almost anyone can make to themselves. Walking is excellent exercise, as is more aerobic exercise. Movement is the key to receive the benefits.
We are creatures of habit, and once the habit becomes established (about one month), then it is easier to keep that commitment to ourselves. As your exercise routine advances, be sure to allow for some warm up and cool down time to avoid stressing your body. Avoid competition, at least initially as it can foster unrealistic expectations and possibly result in injury.
Miscellaneous Exercise Tips
•Having fun with your lifestyle endeavors is the key to success.
•Slow down if you can’t talk while exercising, or if you experience shortness of breath.
•Consult a physician if you experience pain from your stomach up to your left shoulder, dizziness, disorientation or any other form of persistent physical concern with your exercise regime.
•Overall fitness and toning of body muscle is more important than just losing weight.
•It’s OK to spilt and do two shorter intervals rather then one long one.
•To begin you can use this formula as a guide:
220 minus your age = ___ times 50% (gives the lower pulse rate per minute to strive for during exercise)
220 minus your age = ___ times 70% (gives the upper limit of heart beats per minute to strive for during exercise)
In Health,
Jon Dunn, ND
Dr. Jon Dunn is a Naturopathic Physician. Comments and questions are welcome and can be sent to wonc2000@hotmail.com or www.drjondunn.com
