Exercise: The Best Kind of Preventive Medicine

Aerobic exercises last longer than anaerobic; they’re usually 20 minutes or longer with a moderate level of intensity. Often referred to as “cardio exercises,” the heart rate and breathing rate increase and are sustained over a steady period of time. The heart and lungs become stronger and muscles are toned.

Some physical activities may focus on resistance training to build muscle, while others on movement, balance, and core strength (e.g., Pilates and Yoga). All play a part in a well-balanced fitness routine, stress reduction, and healthy living.

Wiseman Health Take-Home Advice

Our priority is to help you achieve optimal health, and an active lifestyle is the best place to start. Be proactive, talk to your health care provider, and use the following to assess your current health/health risks, activity level, and overall fitness goals:

• Sitting-Rising Test (SRT): The SRT assesses how well you can lower yourself to a seated position on the floor, then rise with minimal assistance. The test, which can be scored, is designed to evaluate muscle strength, mobility, balance, and flexibility.

• Core Strength and Stability: Gauge your core strength by holding an abdominal plank for two minutes. Variations may include holding a side plank on each side.

• Avoid Being Sedentary: Sitting too long negatively impacts your health. If you sit for long periods of time, stand up every 15–20 minutes to stretch or walk.

Variety is key: Vary your fitness routine with walking, cardio, high-intensity interval training, muscle strength exercises, core strengthening, flexibility/balance training, training with a partner, etc. We believe that when possible, it is best to exercise outside because of the more holistic value of this experience and the added benefit of getting Vitamin D from the sun.

• Utilize Technology: Fitness apps on smart phones, fitness devices/bands, and online exercise tutorials can help you monitor and control your level of physical activity and make exercising outside of the gym that much more accessible.

• Diet and Exercise: It can’t be stressed enough that a healthy diet goes hand-in-hand with regular physical activity. Drink filtered water and avoid sugar and processed foods when possible.

Research shows a sedentary life may lead to twice as many early deaths as obesity, so the key is to engage in some form of physical activity on a regular basis. Thirty minutes of activity at least three to four days a week is preferable and can be broken up into fifteen-minute intervals twice a day. Whether it’s light, moderate, or vigorous exercise, we encourage you to get moving, get healthy, and feel good!