If you’re looking for one of the most powerful “medicines” available, look no further than your own two feet.
Every day in my chiropractic practice, I talk with patients about moving more and moving better. The reason is simple — physical inactivity is hurting and even killing us.
It leads to at least 250,000 deaths annually in the United States, as over half of Americans fail to meet recommended physical activity levels. Shockingly, the risk of heart disease from being inactive is about the same as smoking cigarettes.
Regular physical activity decreases total mortality rates as well as the incidence and mortality from cardiovascular disease, diabetes and some cancers. It improves control of diabetes, hypertension and lipid levels; decreases the risk of cardiovascular events; helps prevent osteoporosis; and, especially in older patients, sustains mobility, reduces disability and decreases the risk of falls.
A study of aerobic exercise, also called cardio exercise, found that patients who perform aerobic exercise receive significantly fewer pain medication prescriptions. This study also found that aerobic exercise is a safe therapy for patients with chronic low back pain. General exercise is also associated with less neck pain.
So how much do you really need? Guidelines for adults suggest weekly targets for aerobic activity, muscle strengthening activity and stretching activities. Most efforts can be focused on moderate-to-vigorous intensity physical activity. The minimum weekly moderate-to-vigorous intensity physical activity target for adults is 150 minutes, spread out over the week. This 150-minute weekly minimum target translates to 30 minutes per day, five days per week.
A person has achieved a moderate intensity if they can talk, but cannot sing while performing that activity, and vigorous intensity if they cannot say more than a few words without pausing for breath.
Before starting any new physical activity, consult with your doctor. Once you have clearance to begin your new exercise plan, here are some helpful tips for getting started:
• Do what you enjoy. Figure out what type of exercise or activities you’re most likely to do (e.g., walking, bicycling, running or swimming). Think about when and how you’d be most likely to follow through.
• Set reasonable goals. You don’t have to train for a marathon. Walk around the block the first day. Then try to do a little more each day. Within a short time, you will have made significant progress toward your goal.
• Go easy on yourself. You might not be able to handle a lot of exercise at first, so start small and increase your activity gradually. Remember to thoroughly warm up and cool down before each exercise session.
• Make it social. Try to find a friend with whom you can exercise. This will give you a little extra motivation to stick with your exercise routine.
• Go outside. A little spring sunshine and fresh air can enhance your mood.
The most important tip? Whatever you do, don’t give up – be consistent and persistent.
Dr. Brian Grieves is a doctor of chiropractic with a master’s in public health and a member of the Shawano Community Health Action Team.
