Posts tagged with "chronic disease"

Cutting the Risk of Chronic Disease with Physical Activity

Cutting the Risk of Chronic Disease with Physical Activity

Heart disease and stroke are two of the leading causes of death in the United States. Physical activity has been shown to reduce the risk of these chronic diseases including high blood pressure, stroke, coronary artery disease, type 2 diabetes, some types of cancer, and many more. As you age, it’s important to protect your bones, joints and muscles. Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you’re able to do your daily activities and be physically active. Physical activity can help your thinking, learning and keep your judgment skills sharp as you age. It can also reduce your risk of depression, help you sleep better and give you a longer, healthier life.

Physical Activity vs. Exercise 

  • Physical activity is defined as any bodily movement produced by skeletal muscles resulting in energy expenditure or simply put, moving!
  • Exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness.

Measuring Physical Activity Intensity

The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity.

If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.

Examples of Moderate-Intensity: 

  • Walking fast (3 miles per hour or faster, but not race-walking)
  • Bicycling on level ground or with few hills (slower than 10 miles an hour)
  • Tennis (doubles)
  • Yoga
  • General gardening
  • Pushing a lawn mower

Examples of Vigorous-Intensity: 

  • Race walking, jogging or running
  • Swimming laps
  • Bicycling fast (10 miles per hour or faster)or on hills
  • Jumping rope
  • Heavy gardening (continuous digging or hoeing)
  • Hiking uphill or with a heavy backpack

Rule of thumb: 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity.

Exercise Helps Control Weight: Exercise helps prevent excess weight gain and helps maintain weight loss. Engaging in physical activity helps you burn calories. The more intense the activity, the more calories you burn. If you can’t do an actual workout, get more active throughout the day by taking the stairs instead of the elevator.

Exercise Combats Health Conditions and Diseases: No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good” cholesterol and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular physical activity helps prevent or manage a wide range of health problems and concerns, including stroke, type 2 diabetes, depression, and more.

Exercise Boosts Energy: Regular physical activity improves your muscle strength and boosts your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently, which gives you more energy to go about your daily chores.

Exercise Improves Mood: Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

How Much Exercise Do You Need?

  • Children 6 to 17 years old: 60 minutes (1 hour) or more of physical activity each day.
  • Adults 18 years to 64 years old: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days of muscle-strenghtening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
    • Or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity every week. Plus 2 or more days of muscle-strenthening activities that work all major muscle groups.
    • Or an equivalent mix of moderate – and vigorous-intensity aerobic activity and muscle-strenthening activities on 2 or more days a week that work all major muscle groups.
  • Older Adults 65 years or older: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days a week of muscle-strenthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms.)
  • Healthy pregnant or postpartum women: 150 minutes (2 hours and 30 minutes) per week of moderate-intensity aerobic activity spread throughout the week.

Walking Is a Good Start, So, Where Do I Begin? 

The first thing you should do is talk to your doctor. This is especially important if you have not been regularly active or have a chronic illness that may limit the amount of time you exercise. Once your doctor says it’s okay, put on a pair of well-fitting sneakers and start walking!

To receive the most benefit, you should take 10,000 steps a day, which can be measured by a pedometer or by adding an app on your phone. About half of your 10,000 steps can come from everyday physical activities like walking the dog, climbing stairs (instead of taking the elevator), gardening, housework (especially sweeping, mopping or vaccuum cleaning floors), and washing your car are just a few.

How To Get Started 

  • Initial goal: Walk at a comfortable pace for about 10 minutes, three times a day 5 to 7 days per week (for ex., to a neighbor’s house and back).
  • Step it up: Walk at a comfortable pace for 15 minutes twice a day (for ex., to the end of the street and back).
  • Add distance: Walk for 15 minutes twice a day to a distance of a street and a half. (This means you have to walk a little faster to cover the increase in distance).
  • Increase frequency: Walk the new distance three times (three laps) once a day in less than 30 minutes.

Being active is one of the most important things you can do for your health. Start improving the quality of your life today and increase your life span by starting a plan to do at least 150 minutes a week of moderate-intensity aerobic activity.


References

5 Things We Can Do To Cut The Prevalence of Chronic Disease

5 Things We Can Do To Cut The Prevalence of Chronic Disease

Today’s health care costs in the United States are a consequence of poor health. Poor health has cost consequences to organizations, industry and our economy. The impact of poor health on employers includes not only the medical and pharmacy costs but also costs from productivity losses. “As of 2012, 117 million Americans have one or more chronic illnesses, which account for 75% of all health care costs and 70% of deaths in the United States.”1,2

However, there is a light at the end of the health care cost crisis tunnel, and that is prevention. In fact, 96% of all Medicare dollars are spent on chronic conditions that have lifestyle health risk factors.3

Michael Roizen, M.D., Chair Cleveland Clinic Wellness Institute, has determined that there are five behaviors that mitigate chronic disease:

  • walking 30 minutes a day,
  • eating healthy,
  • not smoking,
  • having a waist size that is less than half of your height, and
  • drinking alcohol only in moderation.

If an individual engages in these five behaviors, they typically spend 33% to 50% less on health care costs compared with people who have health risks. Currently, only 4% of Medicare beneficiaries possess these five health behaviors. If 75% of all Americans had these characteristics, more than $600 billion and perhaps up to $1 trillion per year could be saved.4,5,6,7


Dr. Roizen and Dr. Loeppke VideoWatch this video where Dr. Roizen from the Cleveland Clinic and Dr. Loeppke from U.S. Preventive Medicine discuss the 5 things you can do to reduce your risk of chronic disease.

Watch Video!

 

 


Be part of the movement to prevent the health risk factors that lead to chronic disease, to help us move from a reactive sick care system to a proactive health care system.

Here’s to More Good Years®!


References:

  1. Shin-Yi Wu and Anthony Green, Projection of Chronic Illness Prevalence and Cost Inflation (Santa Monica, CA: RAND Health, 2000).
  2. Centers for Disease Control and Prevention,“ Chronic Disease Overview,” 2016. http://www.cdc.gov/nccdphp/overview.htm
  3. Partnership for Solutions, Chronic Conditions: Making the Case for Ongoing Care (Baltimore, MD: Johns Hopkins University and The Robert Wood Johnson Foundation, 2004).
  4. Michael F. Roizen, M.D., and Ted Spiker, This Is Your Do-Over: The 7 Secrets to Losing Weight, Living Longer, and Getting a Second Chance at the Life You Want (New York, NY: Scribner, 2015), introduction, xxiii.
  5. Agneta Åkesson et al., “Low-Risk Diet and Lifestyle Habits in the Primary Prevention of Myocardial Infarction in Men: A Population-Based Prospective Cohort Study,” Journal of the American College of Cardiology 64 (13) (2014): 1,299–1,306.
  6. Andrea K. Chomistek et al., “Healthy Lifestyle in the Primordial Prevention of Cardiovascular Disease Among Young Women,” Journal of the American College of Cardiology 65 (1) (2015): 43–51.
  7. Meir J. Stampfer et al., “Primary Prevention of Coronary Heart Disease in Women through Diet and Lifestyle,” The New England Journal of Medicine 343 (2000): 16–22.

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