WellNews. Exercise and Preventa ve Medicine: What you need to know.

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1 Exercise and Preventa ve Medicine: What you need to know. As a primary care physician, I like to take a proac ve approach to keeping my pa ents healthy, now and in the future. Part of the way to doing this is discussing and planning regular exercise rou nes and programs. It is well accepted that exercise is good for your health, but exactly how does exercise play a role in preventa ve medicine? Largely, we talk about exercise as being important in preven ng and correc ng cardiovascular disease. A few of the main contributors to cardiovascular disease are abnormal cholesterol levels, high blood pressure, diabetes, obesity, and chronic inflamma on. Uncontrolled and poorly managed risk factors like these can lead to faster development and earlier presenta on of heart a acks and strokes. So, how does exercise keep you healthy? Well, scien fically, exercise has been shown to improve your overall cholesterol profile, reduce blood pressure, decrease chronic inflamma on, control your weight and prevent/treat Type 2 Diabetes. Scheduling and execu ng a well-rounded exercise plan can safely and effec vely reduce your chances of cardiovascular disease now, and in the future. Regular physical activity reduces the risk of the following: Dying Prematurely Dying from heart disease Risk of Stroke Risk of developing high blood pressure Risk of developing colon cancer Feelings of depression and anxiety Helps control weight Helps build and maintain healthy bones, muscles, and joints Promotes psychological wellbeing Helps older adults become stronger and better able to move without falling Let s look at a few specific risk factors for cardiovascular disease and see how exercise helps reduce your risk. 1. Cholesterol regular exercise can reduce the free fats in your blood stream (triglycerides) as well as raise your HDL (good cholesterol) levels. Higher HDL levels play an important role in your overall risk of developing heart disease and atherosclerosis throughout your body. Want to improve your cholesterol panel at your next checkup without medica on? Start exercising.

2 2. Blood Pressure walking as li le as 30 minutes a day, five days a week can lower your blood pressure from 5-15mmHg in pa ents with primary hypertension (the most common form of high blood pressure). Maybe your doctor has recently told you your blood pressure is on the high side? Perhaps your doctor has recommended star ng a medica on for your blood pressure. Try star ng or increasing your exercise regimen to lower your blood pressure without pills. 3. Type 2 Diabetes glucose (sugar) control and regula on through your body is largely dependent on your body s response to insulin. Regular exercise can increase your body s insulin sensi vity, allowing your body to be er control and regulate sugar levels. If you have diabetes already, or perhaps you have been told you are borderline diabe c, exercise is a safe and easy way to improve your sugars without medica on. 4. Obesity exercise and an ac ve lifestyle has been shown to control weight gain, preven ng you from adding on more pounds and even helping to lose a few. Regular exercise and physical ac vity is crucial in controlling and maintaining a healthy weight. Exercise, par cularly resistance training, can promote and increase muscle mass, which will help keep your bones strong and give you energy throughout the day. Ge ng to the gym regularly is great, but if you don t have me, find ac vi es during the day to stay ac ve (take the stairs, take walks during your work breaks, or even perform lunges or squats while brushing your teeth). Any extra ac vity you can do through your day will help you burn more calories and move towards a healthy weight. 5. Inflamma on chronic inflamma on can lead to the buildup of plaques and blockages in your arteries, resul ng in heart disease and even stroke. Regular exercise can reduce this inflamma on and limit the chances of developing cardiovascular disease at the cellular level. Aside from cardiovascular protec on, exercise can greatly improve your energy and mood. Having extra energy can allow you to accomplish your daily work and personal goals with vigor. night and go to sleep faster. Feeling restless or irritable at work? Try sneaking in a quick walk around your office to improve your mood. Feeling sluggish or red at the end of the day, with no mo va on to complete regular house hold chores or du es at home? Make a stop at the gym or the park for some physical ac vity to boost your energy and give you the mo va on to finish your day. Regular exercise can not only give you the extra energy you need to get through your day, but can also help you rest easier at

3 How much exercise do you need? The American Heart Associa on, The American Diabetes Associa on, and The American College of Sports Medicine recommends at least 150 minutes (2 and ½ hours) of moderate-intensity aerobic physical ac vity per week or 75 minutes of vigorous physical ac vity per week. That s as li le as walking 30 minutes a day, five days a week. That s it! Many studies show marked reduc on in all-cause mortality with as li le as 75 minutes of vigorous physical ac vity per week (the weekend warriors). With exercise, more is o en be er - to a certain point. When studied, there is very li le benefit for greater than 100 minutes per day of moderately intense exercise. The benefits of regular exercise cannot be understated. If you are looking for a safe, natural way to stay healthy and prevent disease; talk to your doctor about star ng an exercise program that is right for you. Reference: Kluwer Examples of moderate physical activity Washing and waxing a car for minutes Washing windows or floors for minutes Playing volleyball for 45 minutes Playing touch football for minutes Gardening for minutes Wheeling self in wheelchair for minutes Walking 1 3/4 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1.5 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball (playing a game) for minutes Bicycling 4 miles in 15 minutes

4 QPIC Corner Resource: Choiceoneurgentcare.com When in Doubt, contact your QPIC Provider Need a Primary Care Physician? Visit qpicsa.com or call

5 Written by Steven D. Ramos, Written M.D. by Bharath Pola, D.O. OctoberJune Healthy Corner Recipe Heart Healthy Recipes By Texas Beef Council & AHA Beef Chili Prep: 40 minutes, Cook 35 minutes Ingredients: 1. 1 lb Ground Beef (96% Lean) 2. 1 can (15-1/2 ounces) reduced-sodium black beans, rinsed and drained 3. 1 can (14-1/2 ounces) unsalted beef broth 4. 1 can (14-1/2 ounces) unsalted diced tomatoes 5. 1 can (4 ounces) canned green chilies or Jalapeno peppers 6. 2 tbs chili powder Directions: 1. Heat large nonstick skillet over medium heat until hot. 2. Add ground beef and cook 8 to 10 minutes, breaking into 3/4 inch crumbles and stirring occasionally. Pour off drippings 3. Stir in beans, broth, tomatoes, green chilies and chili powder 4. Bring to a boil 5. Reduce heat; cover and simmer 20 minutes to develop flavors, stirring occasionally 6. Garnish with toppings, as desired Exclusively for AETNA WHOLE HEALTH MEMBERS Same Day Urgent Appointments Call Article provided by: Steven D. Ramos, M.D. Board Certified Internal Medicine Best Doctors in San Antonio HealthTexas Metro Clinic 1200 Brooklyn Ave, Suite 240 San Antonio, TX Telephone: (210) Fax: (210)