Health

Exercise: What it is and Why is it Beneficial?

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Health Nucleus clients enroll presumed to be healthy, but some are found through our integrated assessments to have asymptomatic or pre-symptomatic health concerns, which now detected, can be treated through standard medical care. Exercise can benefit many of these concerns.

What is it and why is it beneficial?

  1. According to the CDC (2018), one of the most important things you can do for your health is regular physical activity.
  2. Regular physical activity can lower your risk for cardiovascular disease, Type 2 diabetes, metabolic syndrome, controlling your weight, reducing the risk of some cancers and many more positive health benefits.
  3. Regular physical activity can help strengthen your bones and muscles, improving bone density and maintaining muscle mass and strength no matter what age you are.
  4. Regular physical activity improves mental health, by reducing anxiety and depression, and elevating your mood and improving sleep quality.
  5. It increases your chances of living longer. The CDC (2018) states that if you are active at least seven hours a week you have a 40% lower risk of dying than those who are active for less than 30 minutes a week.
  6. Everyone can benefit from exercise. It does not matter your age, shape, size or ethnicity.

How do you start exercising?

  1. Start out slowly to reduce your risk for injury
  2. Set achievable goals so you will succeed
  3. Don’t beat yourself up if you miss a day, try again the next day.
  4. If you have a chronic illness, please consult your medical provider prior to starting an exercise regimen to determine if physical evaluation is needed.

What should I do for exercise and how much?

  1. Exercise should consist of cardiovascular, flexibility and resistance/weight training.
  2. The CDC and American College of Sports Medicine recommend adults get 150 minutes per week (7 days) of exercise.
  3. These You can choose many different forms of activity including swimming, hiking, yoga, tennis, etc.
  4. It is important that you enjoy whatever activity you choose, since this will achieve better success and outcomes.

Two examples that meet the guidelines for physical activity:

  1. This can be met with 30-60 minutes of moderate intense exercise (five days per week), examples include: Monday, Tuesday, Thursday, Friday and Sunday walking briskly for 30 minutes then on Wednesday and Saturday resistance band or weight training.
  2. An example of vigorous activity would include: Monday, Wednesday, Friday jogging for 25 minutes then on Tuesday and Thursday weight lifting.

Where can I get more information?

For additional information, please seek further guidance from your primary care provider, exercise physiologist or certified fitness trainer.

Sources

ACSM (2018). ACSM Issues New Recommendations on Quantity and Quality of Exercise. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

CDC (2018) Physical Activity and Health. The Benefits of Physical Activity. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Peterson, D.M. (2018). The benefits and risks of exercise. In M.D. Aronson, F.G. O’Connor & D.J. Sullivan (Eds.) UptoDate https://www.uptodate.com/contents/the-benefits-and-risks-of-exercise?search=physical%20activity&source=search_result&selectedTitle=1~150&usage_type=default&display_rank=1