Get up! Get Moving! Get a Healthier You! By: Steven Gallas, DO

More and more Americans have become accustomed to a sedentary lifestyle. Lack of activity puts you at risk for heart disease, diabetes, and other medical problems. Benefits of exercise can include reduction in heart attacks, stokes, cholesterol, and blood pressure, prevention of bone loss, enhancing immune system function, improving energy levels, decreasing stress, improving anxiety and depression, improving insomnia, and delaying or preventing chronic illnesses associated with aging. Exercising daily can actually help eliminate some medications taken regularly for chronic diseases.

There are multiple recommendations for the type and amount of exercise out there.  A consensus is to do aerobic exercise 30 minutes every day, such as walking, jogging, cycling, and swimming. 

The good news is the 30 minutes does not need to be continuous.  You can break up the 30 minutes anyway you choose. Anyone new to regular exercise should start low and go slow.  Start with walking 10 to 15 minutes daily and work your way up.  Once you get up to the 30-minute daily pace, try adding some light weights.  Light weights will help build muscle and make your exercise routines more efficient. 

Stretching prior to getting started and cooling-off after your workout are also essential.  If you have a heart condition, see a physician prior to any exercise routine, and if you have chest pain or shortness of breath while exercising, stop, and immediately consult a physician.

In today’s busy world, finding the time to incorporate 30 minutes of exercise into our hectic lives can be difficult. Fortunately, there are some easy ways to increase your activity without exercise.  You can start by:

• taking the stairs,
• parking in the last parking space and walking further to your destination,
• carrying your groceries in a basket instead of using a cart, and
• walking or biking to work, school, or the grocery store instead of driving. 

Any additional activity will make a difference.  No matter what plan you choose to get started, the most important thing is to make a lifestyle change.  Activity and exercise must be incorporated into your daily route.

Get up.  Get moving.  Get your family involved.  Help your family and yourself by getting exercise every day.  You deserve a healthier you!

Article written by:

Steven Gallas, DO, Florida Hospital Fish Memorial Family Medicine Physician
275 South C.R. Beall Boulevard, Highway 17-92, Suite 105, DeBary, FL 32713
Office: (386) 917-7670
Website: www.StevenGallas-FamilyDoctor.com

Dr. Gallas is a board certified family medicine physician. He treats acute and chronic conditions, while emphasizing preventative care for pediatric and adult patients.