What’s the Skinny on Exercise? By Dr. Angie Welikala, Chiropractor

I know, I know…we all know we need to exercise, but how many of us actually do? Yes, it is work planning and making sure you wake up early to set time aside for that special yet painful time. I hope after reading this article, you will be more inspired and more dedicated to making sure it IS a PRIORITY in your lifestyle.

Statistically, “Only 15% of American adults engage in regular vigorous exercise and 60% report getting effectively NO exercise at all from a regular or sustained leisure time activity”, JAMA 2001. Wow! When I read that I thought only 15% are actually moving? I needed to share some more statistics. We are becoming one of the sickest nations in the world. I know we don’t want to talk about it, but the World Health Organization ranks us #37 in overall health among industrialized countries. Not to mention, we take 75% of the worlds drugs overall.

Now if that does not get your attention, here’s why we need to move our body. I am not a perfect size 0, not even a size 10. I am still working on it! What I do know is exercise helps to prevent diseases and lower blood sugar in diabetics. There was a study called the Diabetes Prevention Program (DDP) and they monitored three groups. Group A took a placebo, Group B took a medication called Metformin, and Group C changed their diet and did an exercise program of moving 150 minutes per week. The result was outstanding! The group that did the diet and exercise program had lower their incidence of diabetes by 58% over the placebo group and 29% over the metformin drug group.

Why is this so important? You have the ability to change your life and your health with some simple cardiovascular exercise. I am not talking go to gym every day for hours at a time. Let’s be realistic. Some of you may enjoy it so much, you are there five days a week. I am a fan of thirty minutes of exercise 5 days a week. Here’s the key, if your goal is walking daily, you are more likely to get 3-5 days in a week. If you aim for 3 days a week, your more likely to only reach your walking goal by once or twice a week.

Let me add some more studies that will motivate you to get your tennis shoes on. In the world of breast cancer, the British Journal of Sports Medicine found that “Physically active women can reduce their risk of breast cancer by 25%. Another study by the Breast Cancer Research Journal, Oct. 2008 stated, “the risk among women reporting the highest amount of vigorous activity decreased by about 30% compared with women with no vigorous activity.”

Anyone battling with depression? Research shows that walking 30 minutes three to five times a week after 12 weeks helped to decrease their symptoms by half.

So my friend, exercise is not just about losing weight and fitting into your jeans. It’s about making sure that every single tissue, cell and organ are getting enough oxygen. It’s about making sure your body is functioning at 100%. It is never too late to get started. The sooner you get started the sooner you are going to start feeling better and FUNCTIONING better from the inside out.

Here’s what I suggest.

What’s the Skinny on Exercise? By Dr. Angie Welikala, Chiropractor

  1. Start slow, begin with some dynamic stretching which allows you to warm up your body by moving…if you are on a treadmill we are talking, 3 to 5 minutes at a nice walking pace before you start to increase the incline. If you are outside in the park, it means starting with a flat incline before you move to the hills. Just make sure you get your muscles warmed up.
  2. Start by walking a minimum of 10-30 minutes at a time. Harvard did a study and it only takes 10 minutes of walking to change your entire body chemistry. Begin where your body feels comfortable. Each day you will want to add a little more time and before you know it, you will be walking an entire hour.
  3. Listen to your body always! After your workout make sure you do some static stretches for your hamstrings, quadriceps, piriformis and gluts, (butt muscles). For examples of those you can call my office and we can fax or email examples. 805-443-4500

Once you gain some cardiovascular exercise, the next step is to add some strength training. Again you do not need to become a body builder. You need to do a minimum of 1 set of 8-12 repetitions each of ten exercises that work all your major muscle groups. You can do these just 2 to 3 days a week to build your muscles and create strength.

Here’s my Challenge for you:

  • Create an exercise schedule
  • Get an exercise partner or join a gym
  • Track exercise in exercise log
  • Buy a pedometer and begin observing how far you walk each dayFor free forms go to www.madetoheal.com and download free exercise logs and free nutrition recommendations. For a consultation and further study in your health, call Dr. Angie Welikala at Welikala Wellness Center, 45 W. Los Angeles Ave., Moorpark Ca 805-443-4500.Remember, you were Made to Heal! Learn how.
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