Exercise:
A Medicine That Works
It is a well known fact that older adults, typically 45 and older, are at greater risk of developing illnesses such as diabetes and heart disease. But the truth is, whether young or old, no one is immune to disease. Recent studies show that about 34.5% of Americans, ages 18 and over, have prediabetes. And about 6.7% of the population, ages 20 and over, have coronary heart disease, the most common type of heart disease. What can be done in the way of treatment and prevention?
Cycle of Frustration
In getting a diagnosis and treatment, you would of course consult with your doctor, who would then prescribe you with the necessary medications. While prescription medications do have their benefits in treating illnesses, many people often find that by just taking prescriptions, their list of medical problems and side effects grow instead of shrink. Thus begins the frustrating and disappointing cycle of receiving and taking more and more prescription medications, with little to no improvement in overall health. While fed up with the cycle, many continue because they feel they have no choice. But perhaps there is another form of medicine that can help.
A Medicine That Works
It is often repeated that regular exercise is key to good overall health. But just how important is exercise? Our muscles and fat cells play a vital role in our bodies. They produce and send chemicals throughout the body that can raise or lower inflammation, rev up or slow down metabolism, and turn on and off thousands of genes. We know physical activity strengthens our muscles, but it also does much more. When you’re active, chemicals are released, as well as billions of immune cells that find and destroy viruses and defective cells.
“In a very real sense, our muscles make our own precision medicine. It's a targeted cascade of chemicals that help prevent disease, repair injury, and help us live longer, healthier lives. This medicine is perfectly calibrated, working at the right time on the right target at the right dose. As a doctor, there's no better medicine in my arsenal.” - Neha Pathak, MD
Exercise is as good, if not better than medication at preventing and reversing chronic diseases like diabetes, heart disease, and much more. Doctor Robert Sallis, MD, chair of the American College of Sports Medicine's Exercise is Medicine Initiative, views exercise as more powerful, cost-effective, and safer than almost any medicine doctors prescribe.
Never Too Late
If you are younger, starting and maintaining a good diet and a regular exercise routine could be the key in lowering your risk of chronic disease. But what if you are short on time, or are older and are not able to move around well? Remember, it doesn't take much to start boosting your health. Any amount of physical activity is better than none. For most people, the goal should be to aim for at least 150 minutes per week of moderate intensity exercise, like a brisk walk. Even short bursts of less than 10 minutes can help, and activities that you would do anyway, like walking the dog, vacuuming, or raking the leaves; it all counts. But if you cannot move around well, simple activities like slowly raising your arms and legs regularly may help improve flexibility. If you are still unsure of what activities would be safe and within your limits, you can always consult with your health care professional who may recommend types and amounts of physical activities, and how to progress at a safe and steady pace.
It is never too late to start improving your health!
