Exercise is Medicine

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By: Kim Segler, OTR/L

Is Exercise a Medicine?

There are no medications that can affect as many organ systems positively as physical activity. Physical inactivity underlies many chronic conditions that affect people worldwide. The most important factor contributing to health outcomes is lifestyle and behavior. Studies reveal that physical activity benefits can help prevent diseases and help people feel better, sleep better, and perform activities with greater ease. It may be able to offset disease-causing cellular damage and slow the aging process.

Yoga is a great low-impact exercise.

What is the Exercise is Medicine Initiative?

Exercises Is Medicine (EIM) is a global initiative founded by the American College of Sports Medicine  (ACSM) with the American Medical Association (AMA) in 2007. The outlook of EIM is to make physical activity a standard in clinical care, joining health care with evidence-based resources for people of all abilities worldwide. 

Exercise is Medicine encourages health care providers to include physical activity in treatment plans for patients. EIM is committed to the idea that exercise and physical activity are integral to preventing and treating chronic diseases. Exercise is prescribed in a specific dosage and formulation to each patient diagnosed with an illness. The prescription must be very specific per exercise, modality, intensity, frequency, and duration. They are integrating fitness into health care. For more information about EIM, you can visit their website: https://www.exerciseismedicine.org/

Exercise and a healthy balanced diet is medicine for your body.

What are the Benefits of Exercise?

Physical activity is good for:

• muscles and bones
• increases energy level
• improves skin health
• improves brain health and memory
• improves relaxation and sleep quality
• improves heart and lung function
• reduces pain.

 It has a positive effect on all organ systems in the body.

There are several benefits of physical activity.

Studies reveal the benefits of physical activity can help PREVENT: 

• Cancer
• Alzheimer’s disease
• Stroke
• Mental health issues
• Cardiovascular disease
• Back pain
• Mortality

Physical activity/exercise is beneficial with the MANAGEMENT of: 

• Cancer
• Renal disease
• Sleep apnea
• Osteoarthritis
• Hypertension
• Cardiovascular disease
• Obesity
• Diabetes
• Cognitive and emotional health in children and adolescents

Exercise combined with a healthy balanced diet will give your body what it needs to improve your immune system and fight viruses. Your diet should include green leafy vegetables, low-fat proteins, fruits, and vegetables. Do not forget to hydrate. It is recommended that you should drink 8-10 8oz glasses of water per day.

You do not necessarily need to join a gym or health club to start your exercise routine. There are several online classes that you do from the convenience of your home. Living in Northeast Florida offers several outdoor exercises and workout opportunities such as kayaking, SUP, biking, and running. Have a workout or exercise buddy helps keep you accountable, find a friend or family member to join you in creating an active and healthy lifestyle.

How Many Minutes/Times a Week Should You Exercise?

Having a workout plan will help you develop a healthy lifestyle.

These guidelines are through the Exercise is Medicine initiative.

• 6-17 years old- 60 minutes of moderate to vigorous activity a week and including bone loading is recommended.
• 18-64 years old. As a general rule, 150-300 minutes of moderate exercise a week or 75 minutes of vigorous physical activity a week and include muscle strengthening.
• 65 + years old – 150-300 minutes of moderate exercise or be as active as abilities and health conditions allow. Exercises include strength and aerobic activity together as well as balance training. 

Moderate exercise can include brisk walking, swimming, or mowing the lawn. The key is to find a pattern of movement and stick with it consistently. It only takes about 21-31 days to form a new habit! Check out these general tips that can help you move in the right direction! 

General Exercise Tips

1. Sit less. Move more, and all physical activity counts. 
2. Grab a friend or family member and start moving today! 
3. Don’t forget to drink your water; with increased physical activity, you should increase your fluid intake.

For JOI Rehab Physical Therapy or Hand Therapy appointments, please call 904-858-7045.

Related Articles: Direct Access to Physical Therapy at JOI Rehab and  Dynamic Stretching Routine. 

To make an appointment with the JOI sports medicine team, call 904-JOI-2000, schedule online, or click below:

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