"If exercise could be put in a pill, it would be the most widely prescribed pill in the world." –Robert Butler
I see many patients in my office who wish they could find time to exercise, but they claim they do not have time to exercise. Some of the excuses they give for their tardiness are lack of time, bad weather, back pains, my neighborhood is not safe and others. However, without exercising, our body starts to show its wear and tear and invites many diseases to make us sick. Lack of exercise is one of the factors that can cause heart disease along with cigarette smoking, high blood pressure and high cholesterol.
Exercise has many benefits including improved immunity. Moderate amount of exercise can boost the immune system of women with breast cancer. In the elderly , exercise improves their immunity. To these older people, exercise is the closest thing to the fountain of youth. People who exercise modestly have less flu attacks than their counterparts who do not exercise. On the other hand, strenuous exercises depress the immune system and increase the occurrence of flu. Exercise can give a psychological boost and hence improves depression and cognition probably through increased cortical plasticity
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." –Edward Stanley, 15th Earl of Derby, 1873
Hence, do moderate activities for about 30 minutes most or all days of the week. Remember that all sorts of activities such as formal exercises, daily activities, sports and recreation count. This may amount to between 150-200 calories per day and 1000-1400 calories per week. The activities may include walking, stretching, home care, carpet sweeping, general cleaning, mowing lawn and power mower.
"When exercise is done properly, it integrates mind and body, it stops being something you have to do, it becomes something you want to do, it becomes part of who you are." Jim Huddleston, MS, PT
Follow the physical activity pyramid for your physical activity plan