The Magic Power of Exercise from Banner Sports Health

Blog, Banner Health | 03/14/2022

If a friend told you, take this pill once a day and you can: reduce your anxiety, decrease your blood pressure, sleep better, improve your concentration and mood,  decrease your risk of heart disease, stroke, diabetes and help prevent weight gain, would you take it?!  Wouldn’t we all say a resounding YES!  Now, while we all know there isn’t a magical pill that gives you all these health benefits, there is something that can—exercise!

While working out routinely may seem like a daunting task, it can be done with small changes to your daily routine as we know that any increases in physical activity throughout the day can help. For example, short 10-15 minutes bursts of increased activity such as: walking briskly to and from your car at work, doing household chores, dancing to a favorite tune, or taking the stairs at work can provide health benefits. There is no specific threshold that must be reached before we may begin to feel the positive effects of exercise.

If you already exercise regularly and are looking to increase your program, here are some additional recommendations from the American College of Sports Medicine:

  • Perform at least 2.5-5 hours/week of moderate-intensity exercise (e.g. walking briskly, riding a bike, swimming, or playing doubles tennis)
    • Exercise should be divided over 4-5 days/week
  • Add strength training at least twice/week
    • Muscle-strengthening activities could include lifting weights, using resistance bands or even your own body weight (e.g. push-ups).

There is no one way best to get your exercise in, but with the addition of these suggestions throughout your week you can lower risk of cardiovascular disease, hypertension, type 2 diabetes and numerous other health issues all while improving your quality of life!

If you are ready to push your training to the next level, these additional activities can be incorporated into our outlined Couch to 4.2 Mile Training Program in preparation for this year’s Pat’s Run.

If you have any known health conditions, it is strongly recommended to speak with your physician prior to beginning any new exercise program.