Exercise can improve your longevity

We all know that exercise can do wonders for our body when it comes to supporting overall health. But where is the research, why do we believe this concept that exercise is good for us? Well, yes it is common sense, yet let’s look at some of the research. This last week the American Heart Association reported some amazing and inspiring new facts about why even a “little” exercise can offer HUGE results. When I say a little exercise, that is exactly what I mean. A mere 10 to 15 minutes per day paid off significantly for those that currently are not exercising at all. So picture this, you get up from the sofa or your desk at work and brisk walk to go get lunch, or just take a hike around the block at a good clip a couple of times, you will be adding to your health savings account when it comes to reduce heart disease. Yes, doing more exercise can help with maintaining healthy weight, endurance and strength, yet a mere 75 minutes a week is something virtually everyone can accomplish. Yes, 5 days a week x 15 minutes equals 75 minutes, and may just increase your chance of reaching the aging of 75. At least that is my opinion when it comes to reaching 75. I find that my patients that keep their body in motion, stay in motion and enjoy greater vitality and longevity. If you don’t already own a pedometer that measures how many steps you take each day, it is a must for anyone serious about tracking their success when it comes to staying well. My patients target a minimum of 5,000 steps per day which is pretty minimal and shoot for 10,000 steps per day whenever possible. The summary of the recent report states that people who do 150 minutes of moderate intensity (or 75 minutes of high intensity) exercise have a 14% lower risk of heart disease compared with sedentary people. I can tell from my clinical experience that getting up and moving is important to decrease risk of blood clots, hemorrhoids, muscle fatigue, back aches and eye strain if you sit in front of a computer. Also something as simple as a walk at the beginning of the day, mid-day or evening is a great way to also de-stress. Bottomline: Challenge yourself, friends, co-workers and loved ones to track their steps. Every journey starts with the first step. When I was Dean and Chief Medical Officer at the oldest naturopathic medical school in the United States, I routinely would have what I called “walking meetings”. Sure occasionally, you need to sit down and write or type your ideas down during a meeting, yet lots of times creativity increases when you “take a walk and talk”. It does both the heart and mind good!