How Fitness Affects Your Health

Stay Healthy My Friends

By Dr Khong Lamvichit DC on January 7, 2019 3 mins
​

It is that time of year again movers.  We are 7 days in the new year, the holidays are officially over, leftovers are presumed to have all been eaten, and your Christmas tree is laying in the back alley hoping the cleaning crew will take it away.  We wish all these things, but more importantly we wish to lose the extra poundage we gained during our time of lethargism.  How much did I gained one might ask?  The answer is simple "enough", but we have the solution.  

I know what you're thinking, where could I find the time to get that extra rep, pump, or any synonym related to an exercise word.  How about you put down that bag of chips and keep reading.  According to the Mayo Clinic, our friends at the Department of Health and Human Services has a recommended guideline for you.  (Disclaimer: this is at the most basic level of exercise recommended, in other words, be better than basic). 

• Aerobic activity: Get yourself at the very least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.  Combined moderate and vigorous activity is also acceptable.  They recommend that you to sprinkle your exercises throughout the course of a week.  This is for accumulation, meaning small amounts still provide tremendous health benefits.
• Strength training: Get in the habit of performing strength training at the very least two times per week.  This  will maintain muscle mass which is very crucial to keeping your joints moving and cartilages happy.  This is a great way to stay young and prevent arthritis as we age.  Continue to reach a single set of each exercise with a weight or resistance heavy enough to tire your muscles after 12 to 15 repetitions.  

These are the minimum amount of exercise you could get away with and call yourself "healthy" if performed consistently.  Go treat yourself for a power walk, cycle, or even go swimming. If you feel the need to be more challenged, join your local running club, yoga sculpt class, or have fun in brazilian jiu jitsu.  

The Mayo Clinic also recommends to reducing your sitting time.  Every hour you add in your chair, the higher your risk of metabolic problems, which could impact your health and longevity.

Even brief bouts of moderate to vigorous intensity will offer enormous benefits for you.  If you are able to go for a few 5 minute strolls down your block a week, you will continue to reap health benefits.  The old saying goes, any activity is better than no activity.  Making regular physical activity apart of your lifestyle is proof that movement is medicine.

---

Top Workout Gear for the Cold Winter Months

• Craft Sportswear Men's Repel Running and Training Outdoor Sport Windproof and Waterproof Reflective Fitted Hooded Jacket

Buy on Amazon

---

• Hoka One One Speedgoat 2 Plum / Peacoat Trail Runner ​

Buy on Amazon

---

• Seirus Solarsphere Ace Glove Black 1700 with Solar Heated Insulation

Buy on Amazon

---

• CEP Men's Progressive+ Outdoor Light Merino Socks, Size 4, Deep Magma

Buy on Amazon

---

• Louis Garneau Method Neck Gaiter, Black/Multicolor, One Size

Buy on Amazon

---

Dr Khong Lamvichit

For a number of years, Dr. Khong Lamvichit has been establishing himself as a leading movement doctor in physical therapy, writer, presenter, sports injury doctor and Chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc.  at River North in Chicago, IL.  See his bio...