HOW MUCH SHOULD I EXERCISE TO BE HEALTHY?

Well the simple truth may surprise you on this one?

The original data from the American College of Physicians years ago said that we need at least 3 times per week of aerobic exercise (20 min duration per session). This was intended to keep us healthy and reduce our risk of the major diseases of heart disease, cancer, and diabetes. Although this is not a bad start, it seems that recent data confirms that we likely need much more than that amount to really achieve health in the body.

The story behind this goes back a long way in our evolution. Our bodies are programmed through millions of years of evolution to be "active and mobile". In ancient times we would have needed a very well developed physical body in order to hunt for food and survive. For example we would have had to be able to walk a slow to moderate pace (for hours at a time days on end )to follow potential food sources (like deer or antelope etc..). This would mean we needed a well developed lower level aerobic system. As well we would have needed to be able to step up the pace and run fast and even sprint all out to catch those animals. Don't forget that we also would have needed to have good muscle strength to lift things and be able to climb and jump at a moments notice (or risk being eaten yourself by a lion or tiger etc..).

So what does this all mean to us the modern "cave man/women". Well - just about everything!It seems that more recent studies have confirmed that our underlying physiology is exactly the same as it was millions of years ago. We have barely even changed an inch since the last ice age 10,000 years ago in terms of our evolutionary biology. So fast forward now to our high tech and very sedentary world and what do you end up with.....no exercise, way to much food, and no outlet for our stress. This is not a good mix as science shows diseases of lifestyle like heart disease, diabetes, stroke, and cancers are on the rise. In fact more people on the planet die now of diseases of lifestyle than they do from infectious disease and starvation.

Exercise is fundamentally the most important aspect of our lifestyle that we must improve. Exercise is the most important thing you can begin to do to improve your health. It turns out that we need to exercise almost daily to stimulate our underlying physiology to grow and not decay.

So how much? Well low to moderate intensity aerobic exercise (walking, bike, run, swim etc...) should be done a minimum of 45 Min's 4 days per week. Strength or resistance exercise is also critically important and should be done at least 2 times per week......3 if you want to improve your strength and power. As well along with those lower level aerobic exercise sessions you need to get the intensity up into the higher levels at least 2 times per week.

A good week of exercise could look like this (M,W,F,Sat, - aerobic exercise at least 45 Min's), Tuesday, and Thursday, strength/weight training).

Sounds like a lot - and it is. Don't get upset if your not at this level yet. Our bodies are made for it, and most people can eventually get to this level even if they are not really athletic. In nature every one's body is supposed to be athletic. The great thing about this exercise thing is that not only will it make you healthy and make you live along time, you will also eventually lose weight and look great (not a bad combination).

So - start exercising and stop decaying. If your not in good shape - talk with your doctor first before you start a program and start very slow. Rome was not built in a day.....besides your going to live a long time so you've got lots of time.

In upcoming blogs I will be discussing more details about specific exercise and nutrition.

Doc Bill