EXERCISE PRESCRIPTIONCategory: Newsworthy Notes
Do you fill all your prescriptions at the same pharmacy? I know of one prescription you can’t fill at any pharmacy, your Exercise Prescription!
There are a couple of things that make people hesitant to begin an exercise program or even try a new type of exercise. First off you want to know if exercise is safe for you, right? Well, that is a tough question to answer. We all have different medical conditions, but generally mild to moderate physical activity is more beneficial to the body than harmful.
My blood pressure medicine says to take one pill every day, so how much should I exercise?
An exercise prescription is not an exact science. The answer to this varies by age. It is possible to exercise too much and cause negative effects on your body. For individuals 65 or older, it is recommended to get 150 minutes (2 and a half hours) of aerobic exercise each week, as well as two days of muscle strengthening activities.
Aerobic exercises include walking, biking, swimming, tennis, and pickleball.
Strengthening activities can include body weighted exercises or resistance bands but should focus on major muscle groups. My recommendation includes physical activity three to four days a week with a rest day between exercise days.
Remember, 150 minutes per week is a goal, so if you have not already been exercising, this is too much to begin with. If you are new to exercise, it’s best to start with low-impact activities like water aerobics or a recumbent bike. Begin with 20-30 minutes of exercise and see how tired you get. Your muscles may be sore the next day, that is normal. But soreness should always be relieved within a day or two. If the soreness continues, you may need a more supervised program.
Personal trainers are great resources for individuals that are generally healthy and are looking to begin a fitness program. If you have a more complex medical history, you should seek advice from a Doctor of Physical Therapy. Physical Therapists are medical professionals who have a license to manage wellness programs while keeping you safe.
Get a wellness program today with our Doctors of Physical Therapy!
For more information on the Exercise Prescription, visit Rosi Physiotherapy under Physical Therapist in the Wellness Village. Member since June 16, 2017.
By: Dr. Samantha Peters, DPT