Self Care, Exercise
“Exercise 30 minutes a day, five days each week.”
By now, most of us have heard the recommendation Health.gov promoted in their 2008 Physical Activity Guidelines. Yet according to the Centers for Disease Control and Prevention, more than 50 percent of American adults DO NOT meet this basic activity requirement.
Now, thanks to meta-analyses of historical data, medical providers can point to a multitude of “new” health benefits attributed to 150 minutes of moderate exercise each week.
First, let’s define “moderate activity.” It’s any exercise or activity that increases your heart rate to 110 to 140 beats per minute and sustains that heart rate for 30 minutes. Scheduling time for moderate exercise in your daily routine is an economical way to change your health. But this activity doesn’t have to take place in the gym, involve jumping jacks, push-ups or lunges. It's any movement that boosts your heart rate, such as:
Normal everyday activities count to your 30 minutes a day.
... and for good reason. Evidence points to exercise being as effective as some drug therapies and surgeries but without the high cost or side effects. Research shows:
Physical therapy for low-back pain can be as effective as surgery two years post treatment.
Developing and practicing a consistent, moderate exercise routine can help you regain your health. Some people have even reversed chronic conditions such as high blood pressure, diabetes and depression.
Talk to your provider about incorporating exercise into your treatment plan. If you take medication for a pre-existing condition, it’s important to work with your health care provider before you stop taking any prescription medication.
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