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
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
- Dr. O.
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