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Keep moving: Exercise has many benefits
Healthy Living
By Dr. Kim Bird, Medical Director, Highland Medical Center
 | | Dr. Kim Bird |
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You know that exercise is good for your heart, but do you know that exercise can prevent diabetes, strokes, some cancers and help your brain?
It's true! People who exercise have a lower rate of heart attacks, high blood pressure, diabetes and certain cancers (mainly colon, breast, and uterine).
In elderly people, exercise can improve walking and stair climbing ability and prevent memory loss. Daily exercise can reduce your risk of heart disease in as little as three weeks, but you have to keep it up: as much as 25 percent of your exercise ability can be lost in three weeks spent in bed.
How much is enough? The minimum amount of exercise needed to start to reap the benefits of exercise is 20-60 minutes, three to fivedays per week. You can get your exercise in 10 minutes at a time, but be sure to reach your target heart rate so you know you are exercising at the right intensity.
A person's target heart rate is 60-90 percent of 220 minus your age. For a 40-year-old person this would be 108 to 162 beats per minute (220-40=180; 60 percent of 180 is 108 and 90 percent of 180 is 162).
You can check your heart rate by feeling your pulse and counting the beats in 60 seconds. Some exercise machines will count your heart rate for you. You are exercising too hard if you cannot speak during exercise because you can't catch your breath.
Unfortunately, only 25 percent of U.S. adults get the recommended amount of exercise. About 12 percent of deaths each year can be attributed to lack of exercise.
People who exercise are healthier and feel better. Exercise has been shown to improve anxiety and depression, and is an important part of a fibromyalgia treatment plan. Exercise also prevents the slow down in your metabolism as you get older.
Are you ready to exercise? Good! Here are some tips from the American College of Physicians.
n Warm up and cool down with stretching and walking;
n Start slowly and build up the intensity;
n Gradually lengthen the time you exercise;
n Wear comfortable clothes;
n Wear good shoes;
n Do not eat two hours before you exercise, but drink plenty of water;
n Learn the warning signals of heart disease, such as chest pain or tightness, worsening shortness of breath, and light-headedness - especially if any of these happen while exercising.
If you are over 40, consider getting a medical check up before starting a formal exercise program.
Now get going!
Editor's note: This information is not intended to take the place of your primary care provider's advice. If you have questions about your health or medical condition, consult your medical provider.
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