Physical Activity: What You Should Know
By Alan S. Peterson, MD
Why should I get regular physical activity?
Getting regular physical activity can keep your heart healthy, prevent some diseases, and make depression better. It can also help you stay at a healthy weight and give you more energy.
Some studies have even shown that it decreases the incidence of cancers. Regular exercise can also help hypertension or high blood pressure. Walking to the local store can also help save gas money!
How much physical activity do I need?
Most people should get at least 30 minutes of moderate-intensity physical activity on at least 5 days of the week. You can split up the 30 minutes of physical activity into 10-minute blocks.
Moderate-intensity makes you feel like you do when you walk fast. If moderate-intensity is too hard, as it may be for some of my geriatric patients or those with chronic diseases, you can start slower and gradually work up to it.
Those with heart problems or arrhythmias of their heart rhythm should discuss the intensity of the activity with their doctors. Also if you have uncontrolled high blood pressure, it is usually best to get it under control before significant activity is started.
What types of physical activity should I do?
There are many activities that you can do at a moderate level to stay healthy:
You can also work physical activity into what you already do. For example, walk to the store instead of driving, walk when golfing instead of using a golf cart, push instead of riding a lawn mower, or park further from entrances rather than closer to the door. Once again, talk to your physician if you have a medical condition that might be compromising your exercise level.
How do I get started?
Making a plan can help you get started. Think about what activities you would enjoy and when and where you can do them. If the physical activity is not enjoyable, you will probably not continue to do them.
Some people like to do physical activities by themselves. Others like to do physical activity with a partner or in an organized group. This can significantly increase the success rate of continuing the activity for many. Consider planning active time with family members to set a good example or help them get the physical activity they need to stay healthy.
Many of our children and young adults today have not had good examples set for them and this may increase their sedentary lives and increase their chances of obesity and diabetes. Too many use the TV and computer as their “active” life! Remember it is not too late to start becoming physically active! Ask your doctor if it is safe for you to increase your physical activity.
Where can I get more information?
Obviously your primary care physician can be that resource. Other websites include the American Heart Association, and the Centers for Disease Control and Prevention.
Dr. Peterson is a doctor of Family and Community Medicine at the Walter L. Aument Family Health Center, 317 S. Chestnut St., Quarryville.