Exercise Prescription

As medicine prescriptions cure diseases or reduce symptoms of diseases, an exercise prescription regimen can reduce the risk of factors associated with chronic diseases such as obesity, high blood pressure, high cholesterol, and diabetes. By targeting these specific risk factors, personalized exercise prescriptions help patients reduce their risk of developing such conditions.

Personalized prescriptions not only help in the prevention of medical diseases but also act as treatment by reducing the symptoms of chronic conditions like cardiovascular disease, diabetes, arthritis, or mobility issues. They also improve overall quality of life while minimizing exacerbation risks. In addition, regular exercise positively impacts mental health, reducing the chances of depression, anxiety, and daily stress. In the long run, regular exercise can support longevity and healthy aging.

What Is a Sedentary Lifestyle?

A sedentary lifestyle is characterized by a significant amount of time spent engaging in activities that involve low energy expenditure while sitting or lying down, excluding sleeping. This lifestyle includes minimal physical activity and a lack of regular exercise.

Do You Know How Many People Are Living a Sedentary Lifestyle?

According to a 2021 study, South Asian adults are spending up to 9 hours a day of sedentary time. Another study on the population of England stated that over 40% of midlife adults in England skip even 10 minutes of brisk walking each month.

What Is the Cause of This Sedentary Lifestyle?

The cause of a sedentary lifestyle includes advancements in technology, occupational factors (office jobs), lifestyle and leisure choices, socioeconomic factors, health issues, and lack of awareness. Common sedentary activities are using screens (smartphones, tablets, laptops, TV), using automatic appliances for daily household chores, and driving a vehicle for transportation or daily commute.

How Does the Sedentary Lifestyle Impact Our Health?

A sedentary lifestyle greatly impacts metabolic health by causing insulin resistance, altering lipid metabolism, chronic inflammation, hormonal imbalance, and reducing muscle mass. This leads to chronic diseases such as cardiovascular issues (hypertension, hyperlipidemia, heart disease), type 2 diabetes, obesity, and certain cancers. Mental health is also greatly affected by it, leading to anxiety, depression, and other mental health disorders. Additionally, those who have adopted this lifestyle suffer from various musculoskeletal problems such as back pain, neck stiffness, poor posture, and muscle weakness.

Benefits of Exercise

Exercise is well-known for enhancing physical fitness and overall health. Incorporating exercise into the daily routine has profound effects, providing both preventive and therapeutic benefits against numerous diseases. Here’s how it positively impacts your health:

Exercise strengthens physical barriers within the body, improving defense against infections and injuries. It helps manage localized disturbances in the body, preventing them from becoming systemic issues. Regular exercise promotes the turnover of cellular components, enhancing cellular health and function. Exercise stimulates the repair and regeneration of tissues, aiding recovery from injuries. Not only this, but exercise also regulates biological rhythms, such as sleep and wake cycles, promoting overall health.

How Much Exercise Should an Adult Do for Disease Prevention?

Aerobic Activity:

• Moderate-Intensity: Aim for 150–300 minutes per week. This includes activities like brisk walking, dancing, or casual biking.
• Vigorous-Intensity: Shoot for 75–150 minutes per week. Think running, swimming, or aerobic dancing.
• Mix It Up: You can also combine moderate and vigorous activities to reach your weekly goals.

Muscle-Strengthening Exercise:

• Include muscle-strengthening activities on two or more days per week. These should target all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Examples are weightlifting, resistance band workouts, or body-weight exercises like push-ups and squats.

Go Beyond the Basics for Extra Benefits:

• For even more health perks, increase your aerobic activity to more than 300 minutes of moderate intensity or more than 150 minutes of vigorous intensity each week. Or find a combination that works for you!

How Much Exercise Should Be Done for Disease Treatment?

The American Heart Association (AHA) suggests physical activity as a first-line treatment for cardiovascular disease (hypertension, hyperlipidemia). Exercise prescribed for cardiac disease has therapeutic effects on the patient.

Hypertension Guidelines (2017):

• Aerobic Exercise: 90 to 150 minutes per week of moderate-to-vigorous intensity.
• Resistance Exercise: 90 to 150 minutes per week, consisting of six exercises, three sets each, with 10 repetitions per set.

Cholesterol Guidelines (2018):

• Aerobic Exercise: 3 to 4 sessions per week, each lasting 40 minutes at moderate-to-vigorous intensity.
• No specific recommendation for resistance exercise.

High-Intensity Interval Training (HIIT)

HIIT involves alternating periods of intense exercise with short recovery times. 

Common HIIT Exercises:

• Bodyweight Exercises:
  • Burpees (Combine a squat, push-up)
  • Mountain Climbers (Start in a plank position and alternate bringing knees to chest)
  • Push-ups (Can be modified to knee push-ups for beginners)
  • Squats (Perform bodyweight squats or assisted squats)
  • Lunges (Perform forward or walking lunges)
• Dynamic Exercises:
  • High Knees (Run in place while lifting knees as high as possible)
  • Jumping Jacks (Classic full-body exercise)
  • Star Jumps (More intense version of jumping jacks)
• Equipment-based Exercises:
  • Kettlebell Swings (Swing a kettlebell from between your legs to shoulder height)
  • Battle Ropes (Wave heavy ropes in various patterns)
  • Cycling (Use a stationary bike with varying resistance levels)

How to Start HIIT as a Beginner:

• Warm-Up: Begin with a 5-10 minute warm-up to prepare your muscles and elevate your heart rate. This can include light jogging, arm circles, and dynamic stretches.
• Interval Structure:
  • Basic Structure: Alternate between 20-45 seconds of high-intensity exercise and 75-100 seconds of lower-intensity recovery.
  • Example Routine:
    • 20 seconds of burpees
    • 40 seconds of rest or walking
    • 20 seconds of mountain climbers
    • 40 seconds of rest
    • Repeat for 15-20 minutes
• Progression:
  • Start with shorter high-intensity periods and longer rest periods (e.g., 15/35 or 20/40 seconds).
  • As fitness improves, adjust to more balanced intervals (e.g., 30/30) or longer high-intensity periods (e.g., 40/20).
• Frequency:
  • Aim for 2-3 sessions per week to allow for adequate recovery. Each session should last between 10-20 minutes.
• Cool Down: End each session with a 5-10 minute cool-down, including stretching to help with recovery and flexibility.

By incorporating a variety of exercises and following a structured approach, beginners can effectively start with HIIT and progressively enhance their fitness levels. Always listen to your body and modify exercises as needed to prevent injury and ensure sustainable progress.

Why You Should Do HIIT:

HIIT workouts are short, so they fit easily into busy schedules. The variety of exercises keeps things interesting, and the intensity helps you burn more calories and build more strength in less time. So, if you’re looking for an effective and efficient way to work out, then HIIT exercise could be a good option.

Mindfulness Practices

Mindfulness practices focus on being present in the moment, aiming to enhance awareness and reduce stress. Benefits of mindfulness practices include stress reduction, improved focus, better emotional regulation, and enhanced physical health, such as improved sleep and lower blood pressure.

Common Practices Include:

• Yoga and Tai Chi: Combining movement with mindfulness to enhance the mind-body connection. Tai chi enhances balance and prevents falls in older adults, while yoga alleviates arthritis symptoms by increasing joint flexibility and reducing inflammation.
• Mindful Breathing: Focusing on the sensations of breathing.
• Mindful Walking: Noticing the movements and sensations involved in walking.
• Loving-Kindness Meditation: Repeating phrases that promote compassion and kindness towards oneself and others.
• Mindful Listening: Paying full attention to what someone else is saying without planning a response.
• Sitting Meditation: Focusing on the breath, bodily sensations, or a specific object while sitting quietly.

How to Get Started with Mindful Movement:

Firstly, choose a practice that interests you, such as yoga for flexibility, tai chi for balance, or qigong for breath control. Begin with simple movements and poses. Focus on breath: integrate mindful breathing with movements to synchronize body and mind. Practice regularly, even for a few minutes each day. You can attend classes or seek instruction from qualified teachers to learn correct techniques and avoid injuries.

References: 

Exercise for Disease Prevention and Management: A Precision Medicine ApproachSedentary lifestyle is putting middle aged health at risk, PHE warns The Prevalence of Daily Sedentary Time in South Asian Adults: A Systematic Review Physical Activity as a Critical Component of First-Line Treatment for Elevated Blood Pressure or Cholesterol: Who, What, and How?: A Scientific Statement From the American Heart AssociationMindfulness and Acceptance–Based Interventions in Physical Therapist Practice: The Time Is NowMindful movement and skilled attention



  Profile 

Dr. Maria Aziz is a skilled medical professional with a strong background in emergency medicine and a passion for continuous learning. With qualifications including a WHO-endorsed Diploma in Family Medicine and an MRCP Part 1 from the Royal College, UK. Currently she is a Research Intern at BMY Health.

Committed to both patient care and medical advancement, Dr. Maria Aziz, actively engages in research and education initiatives. She has contributed to clinical audits and research projects, focusing on topics such as emergency department practices and adverse outcomes in poisoning cases. Their keen interest in medical writing, particularly in lifestyle medicine, reflects their commitment to sharing knowledge and promoting wellness.

With a blend of clinical expertise and communication skills, Dr. Maria Aziz is eager & enthusiastic to make meaningful contributions to healthcare and medical literature, aiming to bridge the gap between research and practice.