Most of us know it’s important to get regular exercise, but fitting it into busy schedules can be a challenge. Dr. Olawale Adeyemi, a physician at Keystone Family Medicine’s Catherine Street office, discusses realistic ideas for incorporating movement into your routine in today’s Take Care article.
The FIFA World Cup recently captured global attention, making us glued to our TVs, attending watch parties and engaging in spirited debates about who would lift the trophy. Basketball fans are still talking about the excitement of the NBA Finals. But just before we continue, as a NY Knicks fan, I have to say “Go NY, Go NY Knicks” with apologies to Spurs fans. Fortunately, regardless of which team you support, we can all agree on one thing: getting off the couch and moving our body is a winning strategy for health.
Benefits of Movement
For many of us, sports are front and center this time of year. Yet there is an important difference between watching sports and participating in physical activity ourselves.
As a family physician, I often meet patients who are surprised to learn that regular exercise remains one of the most powerful tools we have to prevent chronic disease, improve mental health and enhance quality of life. The good news is that you do not need to train like a professional athlete to experience the benefits.
According to the U.S. Department of Health and Human Services, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week. That may sound intimidating, but it breaks down to just 30 minutes of activity five days a week.
Regular physical activity helps reduce the risk of heart disease, stroke, type 2 diabetes and high blood pressure. Regular exercise can also improve sleep quality, strengthen bones and muscles, reduce anxiety and depression and help maintain a healthy weight. Research has consistently shown that physically active individuals experience fewer chronic health problems than those who remain sedentary.
Getting Started
One of the biggest misconceptions about exercise is that it requires expensive gym memberships, specialized equipment or hours of training. In reality, some of the most effective forms of exercise are also the simplest. Walking remains one of the best examples. Consider the patient who starts taking a brisk 20-minute walk during lunch breaks or after dinner. Over time, that routine can lead to improved cardiovascular fitness, lower blood pressure and better blood sugar control. Many times, patients tell me that daily walks have helped reduce their stress and improved their mood.
Another example is the parent who spends time playing soccer with their children in the backyard or the grandparent who takes grandchildren to the playground and stays active rather than sitting on a bench. These moments may not feel like structured exercise, but they contribute significantly to overall physical activity.
For individuals looking to get started, success often comes from making exercise practical rather than perfect. Start small. A 10-minute walk is better than no walk at all. Many people abandon exercise programs because they try to do too much too quickly. Consistency matters more than intensity in the beginning.
Sticking With It
Find activities you enjoy. Not everyone likes running. Some people prefer dancing, swimming, cycling, hiking or recreational sports. The best exercise is the one you will continue doing. Schedule your exercise like an appointment. We often prioritize work meetings, errands and social commitments while treating exercise as optional. Putting physical activity on your calendar can make it more likely to happen.
Use social support. Walking with a friend, joining a fitness class or participating in a recreational sports league can improve accountability and make exercise more enjoyable. It is important to reduce sitting time. Even if you exercise regularly, prolonged sitting can negatively affect health. Consider standing during phone calls, taking walking breaks throughout the day or parking farther from your destination.
Strength Training
Strength training deserves special attention as well. As we age, we naturally lose muscle mass. Simple resistance exercises using body weight, resistance bands or light weights can help preserve strength, improve balance and reduce the risk of falls. Importantly, exercise does not have to happen all at once. Three 10-minute walks provide many of the same benefits as one 30-minute walk. Small amounts of movement throughout the day add up.
Conclusion
Professional athletes understand something that applies to all of us: success is built on consistent habits. World Cup players and NBA champions did not reach the highest levels of competition through occasional bursts of effort. They succeeded through repeated daily practice. The same principle applies to our health.
You may never play in a FIFA World Cup match or compete in an NBA Finals game (if you do, remember this article when you are giving interviews), but your body still benefits from regular movement. Consider using this season as motivation to become more active yourself. Your future heart, muscles, joints and mind will thank you for it.
After all, the most important athlete in your life is not the one on the TV. It is you.
This article contains general information only and should not be used as a substitute for professional diagnosis, treatment or care by a qualified health care provider.
Dr. Olawale Adeyemi and Keystone Family Medicine are accepting new patients. Click here for more information.
