Exercise is Medicine Month

The American College of Sports Medicine has designated May as Exercise is Medicine Month and in an effort to encourage more people to become active, health care professionals are being asked to prescribe exercise. Millions of people suffer unnecessarily from illnesses that can be improved or even prevented with regular exercise. The benefits of exercise are hard to ignore and affect everyone regardless of age or physical ability. 

For example, regular exercise can help to prevent cardiovascular disease, the leading cause of death in the United States. It boosts high density lipoprotein (HDL) or “good” cholesterol while decreasing low density lipoprotein (LDL) or “bad” cholesterol and triglycerides which helps to prevent plaque buildup in arteries. In some studies, exercise has been shown to reduce the risk of a heart attack by 20-35 percent and can help lower systolic blood pressure by 2-5 points. Another study, showed a 40 percent lower risk for stroke in those who walked at least an hour a day compared to those who walked less than an hour a week.

In addition, exercise is the key to lifelong management of diabetes. Exercise increases insulin sensitivity which means it improves the way the body uses insulin. It also reduces the severity of the disease and the risk of long term complications. Furthermore, exercise helps prevent diabetes. Studies have shown that moderately active people have a 30-40 percent lower risk of developing type 2 diabetes compared to sedentary people.

Exercise also helps to manage weight. This is a no-brainer and simply put, it helps to burn more calories and stored fat. It also makes muscles strong which increases metabolism since muscle is more metabolically active than fat. Working out is great but the neat thing about exercise is you do not have to do it all at once. Physical activity that you accumulate throughout the day is great too. You can take the last parking space, use stairs instead of the elevator or do jumping jacks during television commercials. Better yet, turn off the TV and go for a brisk walk instead.

Weight bearing exercise such as walking, jogging, dancing as well as strength training exercise helps keep bones strong and increases bone mass. In one study, women who walked at least four hours a week were 40 percent less likely to break a hip than those who walked less than an hour a week. Moreover, older adults who are physically active have nearly a 30 percent decreased risk for falls.

Tired all of the time? Regular physical activity increases energy levels by delivering more oxygen and nutrients to tissues. It also helps the heart and lungs work more efficiently so you will have more energy to do the things you enjoy. Or perhaps you might be struggling to fall asleep or stay asleep. Physical activity not only can help you fall asleep faster but it can also deepen your sleep and just might be the key to a better night’s sleep.

Exercise improves mood and can even prevent depression. In fact, active people are 50 percent less likely to be diagnosed with depression than inactive people, and for those with depression exercise improves symptoms. Exercise increases plasma levels of endorphins, hormones associated with a happy, positive feeling. In addition, exercise boosts the neurotransmitter serotonin which is considered to play a key role in keeping your mood calm. Regular exercise also reduces the amount of stress hormones in the body, resulting in decreased muscle tension, a slower heart rate, relaxed blood vessels and lower blood pressure.

Exercise makes you smarter and improves learning. It increases the level of brain chemicals called growth factors that help make new brain cells and establishes new connections between brain cells to help us learn. Activities such as playing tennis or taking dance lessons provides more of a brain boost than walking and improves one’s capacity to learn by enhancing attention and concentration skills.

Just how much physical activity is needed? According to the American College of Sports Medicine, to help reduce the risk for chronic disease the average healthy adult under the age of 65 needs 30 minutes a day of moderate intensity exercise five days a week or 20 minutes a day of vigorously intense exercise three days a week plus strength training exercise twice a week. Moderate intensity physical activity means working out hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. The recommendations are slightly different for children, those who are pregnant, and adults over the age of 65. More exercise is necessary in order to lose weight or maintain weight loss. Check with your health care provider before starting any exercise regimen if you are over the age of 40, if you have not exercised in a long time or if you have any medical conditions.

Perhaps you are wondering how it may be possible to fit in 30 minutes of exercise with a busy schedule. Being too busy is by far the most common excuse for not exercising; however, physically inactive people have just as much time as those who exercise. Remember, research shows that activity can be accumulated throughout the day and is just as effective as one big workout. Aim for short bouts of ten minutes three times a day if you do not have 30 minutes all at once. Try doing ten minutes in the morning before work, ten minutes during your lunch break and ten minutes after dinner. Schedule your daily exercise on your to do list and in your planner just as you would a meeting or any other commitment. Take your spouse or kids with you. Getting the whole family involved is not only a good way to add some fun but is a good way to foster physical activity in your children. The key is to set aside time for exercise.

The best way to make exercise work is to keep it fun and keep it regular. When exercise is fun you are more likely to stick with it. Cross train and mix up your workouts to prevent becoming bored and to help stay motivated. Exercising on a regular basis will optimize its benefits. Set both short and long term goals and chart your progress. Think of exercise as something you do for yourself: a gift you give yourself, a way to stay healthy, balanced and focused. Make it a lifestyle change and treat your body well.