Some people love exercise, others hate it. One thing is for sure, no one enjoys paying a health care copay, deductible or coinsurance. One changing focus in health care is toward prevention. Part of prevention includes getting ourselves moving through activity and exercise. Dr. Jonathan Averdick, DPT, physical therapist, and Elizabeth Blanford, a student physical therapist, both with St. Elizabeth, offer guidance in developing a healthier you – so that you may prevent avoidable health care expenses related to a sedentary lifestyle.
What am I preventing with an exercise program?
- Premature death
- Diseases including heart disease (which can lead to heart attacks), some cancers, Type 2 diabetes, osteoporosis, depression, high blood pressure, high cholesterol
What benefits may I expect from exercise?
- Better function
- Increased stamina
- Improved strength
- Elevated mood
What frequency should I exercise?
Health benefits begin with as little as one hour of weekly exercise, but most research says the best benefit for healthy adults is 2.5 hours per week of total moderate-intensity aerobic activity.
How long should one session be?
Duration (length of continuous activity or exercise) and intensity are related. The longer the duration, the lower the intensity needs to be. One example is jogging for 10 minutes compared to walking for 30 minutes. Another example is lifting heavy weights for fewer repetitions versus lifting lighter weights with more repetitions.
What type of activity?
Remember, any kind of activity can be beneficial for your overall health:
- Aerobic training focuses on the health of the heart. This includes longer duration/lower intensity activities such as jogging, walking, swimming, biking, circuit training or any activity that gets you out of breath for longer periods of time.
- Strength training focuses on muscle and bone health. This includes weight lifting with short bursts of activity. Squatting, lunging, push-ups, sit-ups and other weight-bearing activities are also types of strength training.
- Yoga, Pilates, Zumba, Kickboxing, Spinning and others utilize the group setting. This can help with motivation, accountability and the guidance of proper techniques while providing many health benefits.
How can I keep track of my activity?
Fitness technology includes many useful tools to determine your activity level, heart rate, and motivation to reach your activity goals. Examples include Fitbit ®, smartwatches and multiple apps for your phone. Of course, you can always utilize a good journal to keep track of your fitness goals as well.
When is the best time to start?
Now! As soon as you set goals and begin a routine to meet those goals, you are on the right track to success and can expect fewer health problems for years to come.
For more information, visit http://health.gov/paguidelines/guidelines/chapter4.aspx.
These guidelines are meant for a healthy adult. If you have a health condition or haven’t exercised in the past, a consultation with your physician or a physical therapist is strongly recommended.
