You don’t need medications, supplements, or cleanses to prevent disease.
Living a healthy lifestyle and incorporating exercise into your daily routine are some of the best ways to stay healthy and maintain a great quality of life for your current self and your future self.
This week the United States Preventative Services Task Force (USPSTF) published its updated recommendation statement for the prevention of falls in older adults. As stated by the USPSTF, the importance of this recommendation lies in the fact that “Approximately 2 million osteoporotic fractures occurred in the United States in 2005. Within 1 year of experiencing a hip fracture, many patients are unable to walk independently, more than half require assistance with activities of daily living, and 20% to 30% of patients will die.” (1) The updated recommendation is simple:
The USPSTF recommends exercise interventions to prevent falls in community-dwelling adults 65 years or older who are at increased risk for falls.
Wow! The evidence did not support medications or supplements. Just exercise – a prescription for a healthy lifestyle!
Although this guideline specifically targets older adults (age 65 and older), the intervention is appropriate for adults of all ages. Osteoporosis prevention is just one of the many benefits of exercise. The list is long but includes decreasing your risk of diabetes, high blood pressure, heart disease, some cancers, and dementia. Even chronic pain and arthritis can be improved with exercise.
By choosing a healthy lifestyle that includes whole, minimally processed foods, regular physical activity, and a focus on achieving and maintaining a healthy weight throughout your lifespan, you can prevent eighty percent of chronic disease!
As a working mother of two, I get it. Finding time and space for yourself in this crazy busy world is hard, nearly impossible, but, in the end, fitting in exercise benefits you and everyone around you. Now is the time to invest in you and your future health and wellbeing.
The current recommendations for adults is just 30 minutes of physical activity five times a week. That adds up to 150 minutes or 2 1/2 hours a week. It doesn’t all have to been done in one chunk or be the same activity. In fact, by combining strength training and cardiovascular movement (ie. walking, running, biking), you can reap the benefits of both.
Want to try something new? Forget feeling like you need 60 minutes to exercise. Try a brisk walk or climbing the stairs for 10-15 minutes two or three times throughout your day. Better yet, join one of the newer trend of 30-minute fitness classes that offers high intensity training in a shorter amount of time (ie. a group boxing class).
If you want more information on achieving a healthy lifestyle, Enhance Health can help!
–CATHLEEN BEAVER, MD
This article was originally published on Enhance Health.