The truth about exercise and YOU

by Kevin McKechnie, M.D.

Exercise may be the cheapest and one of the most effective medicines available. But unfortunately, among children, teens, and adults, it’s often ignored.

Definitions, Please!
By exercise, I mean cardiovascular or aerobic physical activity that raises your heart rate for at least 30 sustained minutes. A simple example is a brisk 30-minute walk. Other possibilities include cycling, spinning, swimming, running, jogging, aerobics, aerobic dance, water aerobics, jumping rope, hiking, stair climbing, and cross country skiing. There are many more activities from which to choose. Some team sports also qualify as exercise. Playing soccer, lacrosse, and hockey certainly count, unless, of course, you are the goalie. The examples of rugby and ultimate frisbee show how diverse and fun cardio exercise can be.

Pump that Iron
I often am asked about weight lifting. Lifting a few sets or seeing how much you can lift does not count as aerobic exercise. However, circuit training—using higher repetitions of lower weights with little or no break between sets—can provide a good cardio workout. Circuit training also builds strength and muscle tone.

Keep trying
Many people are quite active and yet do not exercise by the definition above. Activity is better than inactivity, but activity and exercise are not exactly the same thing. The walking you do between classes or at the mall is good activity but does not qualify as aerobic. Even going up a few flights of stairs is great activity but not the cardio workout that you need. Again, sustained heart rate elevation is a requirement for the activity to be called aerobic.

No excuses
Unfortunately, too many people make excuses to avoid exercising at all. “I don’t have time” is the most common excuse that I hear. Most of us are busy and have to set aside the time. Two or three hours a week may sound like a big time commitment, but it is less time than many of us spend on the computer and watching television. The habits you start now are likely to continue long into adulthood; the first and most important step is starting. Do not put it off until January 1 next year.
If you have not been exercising, I would suggest you start slowly with walking and work your way up to more intense forms of cardio.

Make Time
Each of us must set aside the time to get our formal exercise. Spread the exercise over several days each week rather than a 3-hour workout on a Saturday. Getting together with friends also helps make it more interesting and helps with accountability. Vary your choice of exercise. As one of your exercise options, pick one that you have access to all year and under any weather conditions. Do not forget to warm up and stretch out.
Many of my patients who have started to eat healthier and exercise regularly not only feel better and look better, but also need fewer medications. There are benefits to exercise! I caution you, though: if you are unsure if it is medically safe for you to exercise, consult your physician before starting any kind of exercise program. 

Dr. Kevin McKechnie is an internal medicine physician. He’s originally from Houston, Texas, and currently lives in Nashville, Tenn.In his spare time, he enjoys medical missions, spending time with his wife and three kids, coaching sports, and, yes, exercising. You can find this article and more in the February 2011 print issue of ec, available at www.lifeway.com/ec and some LifeWay Christian Stores.

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