A newsletter from
the Center for Weight and Wellness
Now offering Virtual Treatment Groups, Individual Medical, Behavioral, Exercise and Nutrition Appointments Strategy, Support, Success, Weight Loss
Our Mission:
To teach patients the skills necessary to make lifestyle changes and to empower patients to implement these changes in their everyday lives. Each patient’s program is personalized based on his/ her current weight, medical conditions, lifestyle factors, and personal goals.
The Center for Weight and Wellness provides comprehensive treatment programs designed specifically to treat various levels of overweight and obesity. Treatment staff include physicians, psychologists, licensed mental health clinicians, social workers, physician assistants, nurses, nutritionists, health educators, and exercise physiologists. Patients can enroll in a free orientation session by calling 401-793-8790. Two locations: 146 West River Street Suite 11A, First Floor Providence, RI 02904
1377 South County Trail, Unit 1A East Greenwich, RI 02818
www.lifespan.org/centers-services/ center-weight-wellness www.facebook.com/Miriamhospital twitter.com/Miriamhospital or @MiriamHospital Instagram.com/lifespanhealth
Vincent Pera, MD Medical Director
Volume 8, Issue 2
Spring 2021
Exercise is the Best Medicine
Joanne DeCataldo, MA, Health Educator, Clinical Exercise Physiologist
For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. It’s much easier to get up and get moving every day when you actually experience the results you’re looking for—whether that’s trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression. Exercise might be the best medicine! How much exercise do I need? For substantial health benefits, the American College of Sports Medicine guidelines recommend that you aim for:
“If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.”
- Robert Butler, National Institute on Aging
Moderate-intensity vs. *vigorous-intensity exercise Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. Low Intensity: breathing easily, warming up but not yet sweating. Can easily talk in full sentences – or even sing. Moderate Intensity: You’re working, breathing faster, and starting to sweat more. You’re still able to talk in full sentences, but not able to sing. Vigorous Intensity: really working, breathing hard, sweating hard, and too breathless to talk in full sentences. Mix your workouts up and vary the intensity for the best results!
At least 150 minutes (2.5 hours) of moderate-intensity activity per week. That is 30 minutes a day for 5 days a week, broken down into 10-minute bursts if that is easier. Or… At least 75 minutes of vigorous-intensity exercise per week will deliver the same benefits if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes. Or… You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent Element 1: Cardio/aerobic exercise of 1 minute of *vigorous-intensity activity. What it is: Cardiovascular or How many days a week should I work out? aerobic exercises are endurance A recent study in the UK found that activities that use your large people who squeeze all their exercise into muscle groups in rhythmic one or two sessions over the weekend motion over a sustained period. Cardio experience almost as many health benefits workouts get your heart pumping, and as those who work out more often. you’ll breathe harder than normal and may * Vigorous intensity should be for those individuals even feel a little short of breath. Walking, not following a fasting protocol and for those who jogging, cycling, and Zumba classes are have been following a regular exercise program for examples of cardio exercises. (continued on pg 2) more than 2 months.
** We recommend obtaining clearance from your physician when considering an exercise program.
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in Rhode Island