Traditionally exercise was equated with sports but now the medical profession has discovered and produced research to substantiate the fact that exercise not only has definite health benefits but also in some cases can be more effective than medication for preventing and treating certain diseases. However, like many other situations, there is no one cure that fits all. While it is true that any activity is better than no activity, better results can be obtained by choosing the right exercise, and doing it for the correct duration of time at the proper intensity and frequency.
One has to first establish a goal or goals and then choose the activity, duration, frequency and intensity that will most easily meet that goal. For instance, a common fitness goal is to achieve or maintain weight loss. Aerobic exercise has been proven to be the best activity to achieve this goal. It has been established that thirty minutes of aerobic exercise each day or five sixty minute sessions a week will be sufficient to maintain weight. This does assume that the individual is not overeating. In research studies the activity of choice has been walking, but other aerobic activities such as swimming and dancing are equally effective.
Middle aged people are concerned about osteoporosis and preventing bone loss. This is especially true of women who are at highest risk for this disease. The type of exercise that is effective in preventing or reversing bone loss is weight bearing. Weight bearing exercise refers to any activity that forces your bones to support your body weight. Walking is an example. Weight bearing exercises are effective because they stress your bones. When this happens, the cells in your bones will begin to produce additional bone mass. Twenty minutes of mild to moderate weight bearing exercises performed three times a week comprise the minimum requirement for preventing osteoporosis. However, those people who already have this condition will also need to take a calcium and vitamin D supplement in addition to doing the workouts.
Patients with osteoarthritis benefit most from stretching exercises and water based aerobics such as swimming. Both tai chi and yoga are good choices for gentle stretching exercise. It is recommended that they perform these 150 minutes a week but at least a minimum of three sessions per week of twenty minutes each. Exercise is also recommended for relieving fibromyalgia pain and fatigue. This should be a mix of aerobic exercise, flexibility and strength training. Two to three hours a week is recommended but the patient should do whatever amount they can tolerate if only five minutes a day.
Intensity can be determined by talking and singing during exercise. If you are working out at a mild intensity level, you will be able to sing or engage in a conversation while exercising. At moderate intensity, you can still talk but will not be able to sing or hold a conversation. At the vigorous level you can only say a couple of words. If you can cover four miles an hour walking, you are at the vigorous level. Individuals who have been sedentary should always check with their doctor before starting an exercise program as should people with health conditions such as arthritis or fibromyalgia.
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