Core of Fitness and Health - Physical Activity and Exercise

The last core principle is my favorite - exercise.  It is the main topic I have spent the last 20 some years of my life learning more about.  I know many of us will say, well exercise isn't for me.  Lets understand a little more what exercise really is.  First we need to understand that physical activity is defined as bodily movement that enhances health.  Exercise is just a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.  So we need to remember that exercise is not just lifting as much weight as possible at the gym and running on a treadmill for hours till we can't go no more.  For some that maybe the case, but for most of it is not the right planned structure we should be repeating to enhance our health.

It seems like today everyone is looking for the “magic pill” to help prevent cancer, prevent heart attacks and heart disease, improve lymphatic flow, lower cholesterol and raise the good HDL, lower blood pressure, lower stress, promote weight loss, prevent diabetes and control blood sugars, slow aging process, builds strong bones/decreasing risk of osteoporosis, improve digestion, improve sleep patterns, help prevent colds and flu, reduce depression, improve memory retention and reaction time, slow Alzheimer’s disease, increase lung capacity, alleviate pain – exercise has been proven to be that “magic pill” to do all these things. But amazingly enough up to 70% of Americans do not get enough physical activity and exercise on a daily basis.


While many of us may have been active at some points in our life, research shows us that it is more important to have a life time of moderate activity then brief moments of high activity. The American College of Sports Medicine and the American Heart Association current recommendation based on current research is that all people should partake in 30 minutes of moderate intensity cardiovascular physical activity five (5) days a week or 20 minutes of intense cardiovascular physical activity three (3) days a week. Also strength-training exercises need to be performed two (2) days per week. Are you putting in the time needed to optimize your healthy habits?

We all realize that sometimes we know what to do and why to do it, but we struggle with how to do it. Let’s look at a few tips that can help you. Time is often a limiting factor, so try doing your exercise in short bouts, instead of 30 minutes at one time break it up into three 10-minutes sessions throughout the day. Try to make double use of your time – walk on a treadmill or ride an exercise bike during your favorite TV shows; take a walk with your spouse, children and/or friends to use it as some socialization and relationship building time; walk around the ball park while your child practices their sport. Find an exercise that you enjoy, there are many types of exercise and physical activity to help you meet the guidelines find ones you like and mix it up. Also remember it doesn’t take expensive equipment to stay active as most commercials while try to sell you. Set a schedule, if we don’t schedule exercise time into our often-hectic day it will often be left out. Search out qualified professionals to help you learn more to maximize your exercise time and prevent injuries by contacting your physician and physical therapist to help you with this. Proper dosing of your exercise through frequency, intensity, type and time is just as important as proper dosing of medications.