Therapy Corner

Exercise Rx

If you could package exercise in a pill, it would be the most powerful medication in the world. Exercise helps primary risk factors for heart disease, such as:

• Lowering blood pressure • Improving your cholesterol • Reducing depression • Lowering the risk of type II diabetes

Exercise helps you manage stress and is a key component in maintaining a healthy weight. There are many immediate benefits as well. For example, a single bout of moderate-to-vigorous activity can: • Improve sleep quality • Reduce feelings of anxiety • Lower blood sugar levels • Increase your metabolism

According to Jennifer Spurlock, MA, EP, Cardiac Quality Coordinator, Cardiac Cath/Cardiovascular Services at Dominican Hospital, studies have shown that regular exercise may also help curb cravings for nicotine and alcohol, help maintain youthful skin, and even boost libido.

So if exercise is medicine, what’s the prescription?

First, just going from nothing to something is powerful. An article published in the New York Times last year shared results from a large-scale study conducted in the UK. Researchers found that just moving from the “least-active group” to the “not-quiteas-inactive group” dropped the risk of heart disease by almost 30 percent. And they found no upper limit to the benefits.

n First things first.

Check with your doctor before starting any exercise program or if you have any heart issues, diabetes, high blood pressure, or arthritis. If at any point you feel symptoms such as pain or discomfort in your chest, arm, jaw, shoulder, or feel dizzy or faint during exercise - stop and contact your doctor.

n Start with small steps.

Try going for a 10-20 min. walk 3x/week. Then work on gradually increasing your exercise duration and frequency. Progress slowly, allowing your joints and muscles time to adapt. If you cannot walk or have knee or hip problems, consider cycling, stationary bike, elliptical, seated step machines, and/or water exercise. For those who are wanting to pursue the optimal health benefits of exercise, there does appear to be a realistic “sweet spot.”

n Exercise Rx: “Sweet Spot”

⊲150 min. per week of moderate-intensity aerobic physical activity (example: 30 min., 5x/week)

⊲ Or, 75 min. per week of vigorous-intensity

aerobic physical activity - if you are cleared by your doctor to perform vigorous or strenuous activities (example: 25 min, 3x/week)

⊲ Moderate-intensity exercise tends to be safe for most people. However, please contact your doctor if you are unsure on the level of exercise intensity just right for you.

⊲Complement with resistance exercise and/or balance exercises 2-3x/week with at least one rest day in between bouts. Resistance training is extremely beneficial, especially as we age and lose muscle mass. Examples are: hand weights, weight machines, bands, and floor exercises resisting your own body weight. ⊲ Warm up (5-10 min.), and cool down (5-10 min.) before and after your exercise routine, followed by some stretching. Stretching is best performed after aerobic exercise when your muscles are warm and can prevent injury and soreness.

Based on the American College of Cardiology and the American Heart Association’s recommendations for the prevention of heart disease.

Dominican Hospital has many resources and exercise professionals available to assist you with the specific

exercise program that is best for you. Check out the Lifestyle Management programs which include cardiac rehab and medical fitness or the PEP exercise classes held at the Dignity Health Wellness Center. Group classes such as these are a great option especially if you have health issues or if you simply need help with motivation. See page 47