10 Ways Exercise Will Save Your Life by Dr. Sharon Orrange/Primary Care Physician: at DailyStrength Doctors and Advisors

Dr. Orrange received her BA in Biology at the University of California, San Diego, and a Masters Degree in Health Sciences at the Johns Hopkins University School of Public Health. She received her MD from the USC Keck School of…

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LOCATION: Santa Monica, CA, USA

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Assistant Professor of Clinical Medicine, Division of Geriatric, Hospital and General Internal Medicine, Keck School of Medicine, University of Southern California

YEARS IN PRACTICE: 15

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10 Ways Exercise Will Save Your Life

Posted in Fitness Goals by Dr. Sharon Orrange on Apr 17, 2012

Disease has a hard time hitting a moving target. That’s what I tell my patients. If I told you there was a pill that would accomplish the following things, would you take it? Well, here is the pill:

This magic pill comes in two forms:

- Your first choice: At least 150 minutes of moderate-intensity aerobic activity per week. This includes brisk walking, easy jogging, walking or jogging on a treadmill, an elliptical trainer, bike riding, swimming leisurely, water aerobics, ballroom dancing and line dancing, softball and baseball, volleyball, doubles tennis or gardening.

- Your second choice: 75 min of vigorous-intensity aerobic activity. This is the kind of exercise where you are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you will likely to be sweating. Examples of vigorous aerobic exercise are race-walking, hiking uphill, jogging or running, cycling more than 10 miles per hour, swimming fast or lap swimming, fast dancing, heavy gardening - digging, hoeing, martial arts, playing sports with lots of running: basketball, hockey, soccer or singles tennis.

There is STRONG, concrete, undeniable evidence that incorporating the first or second choice in to your life will help prevent the following things:

1. Premature mortality

2. Coronary heart disease

3. Stroke

4. Type 2 (Adult Onset) diabetes

5. Colon cancer

6. Breast cancer

7. Hypertension (High Blood Pressure)

8. Weight gain and obesity

9. Depressive illness

10. Will improve your blood cholesterol profile

Do it.

- Dr. O.

RELATED FROM AROUND THE WEB

Second step was to move more. Sometimes during my lunch break, I go for a walk. I began walking around my son's school three evenings a week. Posted on 04/10/12 02:11:04 am

My daughter watches Biggest Loser and thinks I should be pushing myself the way those people do on there. I don't think I could do it. Those trainers would kill me. Posted on 03/14/12 05:10:29 am

" Walking is the best thing to do and its easy on doing anywhere..work or from home, indoors/outdoors...I am an advid walker and do 30-60 min daily...and my scale is moving down.. Posted on 02/18/12 06:21:40 pm

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CATEGORIES: Tips

CONDITIONS AND COMMUNITIES: Breast Cancer • Chronic Pain • Depression • Depression - Teen • Depression in Children • Depression Supporters • Diabetes Type 1 • Diabetes Type 2 • Diets & Weight Maintenance • Fitness Goals • Gastric Bypass Surgery • Healthy Eating • Heart Attack • Heart Failure • High Blood Pressure • High Cholesterol • Nutrition • Obesity • Weight Loss For Teens

TAGS: Symptoms • Therapies

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Displaying comments 6-1 of 6

it is very hard to be morbidly obese from meds, and weak from hypertension and diabetes, and alone all the time from agoraphobia, and still do all that exercising! i have been walking 300 ft (at one time) 3 times a week, and my PT calls that good! where is the advice for someone like me, who is a weight lifter when turning over in bed ?

By Gus14U May 19, 2012

Wonderful information for me. Thank you for sharing these.

By davis1212 Apr 23, 2012

I HAVE MS AND AM NOW A SITTER!!I KNOW THAT THIS ISN'T GOOD FOR ME!WHAT KIND OF EXERCISES SHOULD I FOCUS ON!! FEMAE

By FEMAE Apr 18, 2012

Should have broke those numbers down so they dont seem so large doc. I work out during commercial breaks watching tv. Do sit ups or a plank even jumping jacks, gets your heart rate up and then you dont get the boredom munchies.

But they come to only about 20min per day for the moderate activity. And only 10minutes a day for the other one. So those numbers are do able.

By jake4 Apr 18, 2012

I joined a gym about a 3 weeks ago and am doing those things. Well, the exercise.

I feel good about it, but if you say you have a pill that does the same thing!

he he he, I know.

By ThePepperMan Apr 17, 2012

I HAVE MS AND AM CHAIR-BOUND!!I READ ALL THESE THINGS- IT'S SCARY!!HELPPPPPPPPPPPPPPPPPPPP!B.C. GAL

By FEMAE Apr 17, 2012

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