The One Thing that Doctors Should be Prescribing Everyone, Have you Gotten your Script Yet?

What if there was one thing, one prescription, that doctors could give to help treat, not just individual conditions, but a myriad of conditions, AND help you live longer, AND keep your brain sharp.  Would you take it?  Check out this chart below that goes over all the benefits of this wonderful prescription:

Source:  2018 Physical Activity Guidelines Advisory Committee Scientific Report

Gotcha ya!  It’s not a drug or medicine at all.  It’s physical activity, which your doctor has probably mentioned before.  However, I think it’s time it should be taken as seriously as a prescription.  Too many people think of physical activity as a choice. I challenge you to reframe your thinking of exercise as following the doctor’s orders!  Before you think you’ve got physical activity covered, here are some interesting stats from the National Health Interview Survey 2020:

• 46.9%- Percent of adults aged 18 and over who met the Physical Activity Guidelines for aerobic physical activity
• 24.2%- Percent of adults aged 18 and over who met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity

So, 75% of Americans aren’t meeting the recommended physical activity guidelines.  (I’ll just raise my hand over here, I’ve got the aerobic activity covered, but NOT the strength…working on it!)

So here’s your prescription according to the current Physical Activity Guidelines for Americans:

• 150 minutes of moderate-intensity physical activity OR 75 minutes of vigorous activity weekly
• 2 days of muscle strengthening activity weekly

(Note: moderate-intense activity is defined as breathing hard but still able to talk- brisk walking, hiking, water aerobics, etc, while vigorous activity is defined as heavy breathing and little to no talking- running, swimming laps, tennis, etc)

Like some prescriptions, the dose and frequency can be adjusted to the individual.  Here are some examples:

• 5- 30 minute sessions of moderate activity with 2 strength training sessions
• 3- 25 minute sessions of vigorous activity with 2 strength training sessions 
• 5- 15 minute and 1 75 minute sessions of moderate activity with 2 strength training sessions (think lunch break walks and then a longer session on the weekend)

Timing can be customized as well. Morning, evening, afternoon, whatever works for you.  The flavor can also be customized!  Hate running, how about rollerblading?  Not a lot of money- try jump roping or walking.  Join a class or use free videos or apps to get that strength training in.

The possibilities are endless when it comes to physical activity; notice how I’m not saying “exercise” because it doesn’t have to be formal. Exercise can be shoveling snow one weekend for an hour, going to one of those jump places with your kids, or taking a dance class with your partner (that one might burn extra calories from all the laughing I’d be doing!).

Here are a couple ideas to get you started if you need it.

• HasFit: Both a website and an app, this platform has tons of different videos to choose from.  The videos vary in length, equipment needed, type of activity like cardio or strength.  There are videos for everyone.  I use this one all the time.
• Apps like Strava or MapMyRun can help track your runs, walks, or bike rides.  They also let you connect with friends and monitor your stats.  You can even give kudos to other people’s activities, cheering each other on!
• Yoga with Adriene is a wonderful source for tons (and I mean tons) of yoga videos.  Choose a “flow” video to get your heart rate up!
• Check with your township and library.  Some offer free or discount classes, anything from zumba to tai chi.  My library lets you borrow sports equipment (like pickleball!) to test it out before you sink money into it.  
• Remote work and modern times can set you up for some easy exercise with a treadmill desk (check out how small this one folds up) or an under the desk bike (which is much cheaper option).  Note:  I don’t have either of these, they’re just suggestions:)

And don’t forget, it’s not all or nothing.  If you’re not getting much exercise in at all, aim for 60 minutes a week and build on that. Or, add one strength training session to your routine and then add the second when you’re able.  Other ideas include joining Facebook groups or local groups for accountability and fun new ideas.  

Remember, making physical activity part of your lifestyle not only makes living easier and longer, it also prevents and helps with numerous chronic conditions.  So get moving!

 Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We’re here to help.