Summer is Here - Focus on Exercise
by Beth Biggee, MD
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable. ”
The American College of Lifestyle Medicine recommends 30 minutes of moderate aerobic exercise 5 days a week, two strength training exercise days, and stretching with some balance activity daily. This is 150 minutes of moderate aerobic exercise a week or 75 minutes of vigorous activity. Moderate exercise is when you have trouble singing while doing your work out but you can talk to friends. Vigorous exercise is when you have trouble talking to your friend and you most certainly cannot sing.
Good news is that evidence suggest you can split up exercise during the day and even a small amount can have positive health benefits. You can start making this a habit with just 10 minutes a day.
Even more good news is that summer is here so getting in that 150 minutes of exercise can be outdoors and with lots of fun. A variety of exercises to consider are walking or hiking in nature, biking, swimming, kayaking, Yoga on the beach, or Tai Chi in the town park. Try walking or biking to work if you can in the nice weather months.
Exercise itself stabilizes weight gain, normalizes blood sugars, improves mood, and fights cancer and neurodegenerative conditions. There is recent evidence that suggests working out in nature may also add additional benefits to help fighting the above conditions. A new clinical trial is afront to see if exercising in green space verses exercising in urban city landscape has an effect on those with prediabetes and health outcomes.
Summer tips for exercising include staying hydrated. Make sure if you are consuming electrolyte packets with your water that they do not contain any artificial sweeteners. These can disrupt your microbiome and may also affect blood sugar regulation. Try avoiding exercising outside in the hot sun between noon and 3pm and consider wearing a hat and sunscreen. Consider working out in the very early morning or in an airconditioned center if extreme temperatures are about. Protect those beautiful eyes of yours by wearing sunglasses if outside. You may need extra time for warm ups and cool downs with the work out. In the Northeast it is humid, so your sweat does not evaporate as quickly. The body may have a harder time releasing heat so make sure you have something to cool you down like a cold towel or cold healthy snack after your work out.
All movement can soothe the mind and help regulate mood but certain exercises with the breath such as Yoga and Tai Chi can be part of a meditative practice. Exercise can also help you connect to others; nature, pets, friends, family, communities. It is important to also pay particular attention to recovery. This is just as important as exercise so make sure you are getting plenty of rest in between exercise.
For educational information see the American Heart Association and Mayo Clinic Health Center
Be Well,
Beth Biggee, MD, ABIM, ABOIM, ABLM