How much should you really be exercising?

Dr. Lisa Goodman, DC

Five years ago, our exercise routines were interrupted by COVID. Gyms were closed or at minimum capacity, equipment was sold out, and people were stuck inside. Thankfully that's all over and we can exercise in the gym or we can go outside and enjoy the beautiful (albeit hot) Colorado weather.

The Benefits

There are a number of benefits associated with regular physical activity and one of the main associations is lowering the risk of mortality. This can include lowering the risk of cardiovascular disease, stroke, hypertension, type 2 diabetes, and hypercholesterolemia. Research also shows that you can lower the risk of certain cancers including breast, colon, bladder, endometrium, esophagus, kidney, lung, and stomach. Physical activity can help with brain health by improving cognition and can reduce the risk of developing dementia, depression, and anxiety. Regular exercise can improve bone density and bone health. Even a single session of moderate to vigorous exercise can enhance insulin sensitivity, sleep quality, and cognition the same day.

Amount of Exercise

The American College of Sports Medicine (ACSM) recommends at least 150 minutes a week of moderate aerobic activity. This includes a brisk walk, recreational swimming, tennis, yoga, or even yard work! The other option is 75 minutes of vigorous aerobic activity per week, such as running, swimming, dancing, cycling, HIIT classes, or jumping rope. They also recommend at least 2 days a week of resistance or muscle strengthening activity targeting all major muscle groups.

It is important to note that everyone is starting from a different level of fitness. If you are new to regular exercise, starting with five minutes of daily activity and progressing to the guidelines above is recommended. The best approach is to start low and slow and build up as you get more comfortable. This can help prevent burnout from doing too much too fast and at the same time, prevent injuries. On top of designated exercise time, it's important to get up and move around each day. If you do get injured, make sure to schedule an appointment with your chiropractor to get back to 100%. At the end of the day, doing something is always better than doing nothing. Exercise doesn't have to be crazy to be effective.

Lisa Goodman, DC, CCSP, CACCP founded Washington Park Chiropractic in 2006 in Denver, Colorado. Author of THE MANUAL for the Chiropractic Entrepreneur, Dr. Goodman is passionate about inspiring chiropractors to find confidence in realizing their full potential...in practice ownership! Dr. Goodman is an international speaker to the chiropractic and medical professions. Dr. Goodman is a Certified Chiropractic Sports Physician (CCSP) and Certified Prenatal and Pediatric Chiropractor (CACCP). She is TPI-L1 certified through the Titleist Performance Institute. She is also a CrossFit Level 1 and CrossFit Kids Certified Trainer. Areas of special interest include golf biomechanics, youth athletes, ankle and wrist injuries, instrument assisted soft tissue techniques. Stay connected with Dr. Goodman on Instagram @washparkchiro or @drlisagoodman

All information pulled from the American College of Sports Medicine, ‘Physical Activity Guidelines for Americans.’ The ACSM is a leading provider in research for education and practical application of exercise and sports medicine. As always, consult with your doctor before starting an exercise program.