Central Peninsula Hospital | Pulse | Spring 2021

B Y B R YAN OL DS , RN , CA RD I OPU LMONA R Y R E HA B I L I TAT I ON Moderate vs. vigorous exercise: Know the difference How much heart-pumping exercise do you need to stay healthy? Exercise guidelines typically advise that every week most adults should get at least 150 minutes of aerobic exercise at a moderate intensity or 75 minutes of aerobic activity at a vigorous intensity. What’s the difference between moderate and vigorous exercise? Moderate exercisemeans you’ll breathe faster but can still talk when you work out.With vigorous workouts, you can’t talk much. The chart shows some examples of both types of exercise. Sources: American Heart Association; U.S. Department of Agriculture Vigorous physical activities Hiking uphill or with a heavy backpack Doing heavy yardwork: digging, hoeing, chopping wood Playing singles tennis Jogging or running Biking at more than 10 mph Swimming laps Playing basketball Exercise: The ultimate medication Exercise has been a part of human existence for thousands of years. Up until the invention of indoor exercise equipment approximately 100 years ago, most exercise came in the form of plain old hard work. Unfortunately, the type of work that many of us perform now requires much less effort and a lot more sitting. Many of us still work long hours; we just do not receive the same beneficial effects exercise can have on our body and mind. What is cardiovascular (CV) exercise, andwhat are the benefits? CV exercise is defined as any vigorous activity that increases heart rate and respiration, while also raising oxygen and blood flow throughout the body. This is accomplished by moving large muscle groups of the body repetitively and rhythmically. Benefits of CV exercise include reduction of blood pressure, bad cholesterol, body weight and stress, as well as increasing your good cholesterol, insulin sensitivity and activity tolerance. Exercise has also been found to aid in sleep, help regulate blood sugar, strengthen your immune system, improve brain function and boost your mood (improve depression). For the older population, exercise has also been found to improve balance, which can reduce the risk of injuries related to falls. As the title of this article implies, exercise can be the ultimate medication. A plethora of recent studies shows how CV exercise can protect us from heart disease, strokes, cancer, diabetes, obesity, depression and maybe even Alzheimer’s disease. Exercise has the poten- tial to prevent more premature deaths than any other single treatment, with none of the side effects of actual medication. That being said, exercise is not a replacement for any prescribed medications you are currently on without speaking to your health care provider first. Individuals with preexisting conditions, like pulmonary disease (COPD or asthma), heart disease (prior heart attack or high blood pressure) and diabetes (especially insulin-dependent), should consult their provider before beginning any rigorous exercise program. What are my options? There are many types of exercise to choose from when deciding what will work best for you. Types of CV exercise can include things like running, swimming, biking, hiking, playing sports or just working out to your favorite exercise video. Probably the easiest form of exercise for many of us can be as simple as taking a walk. But walking outside in Alaska’s inclement weather can be very challenging, so be prepared to find another form of exercise when the weather is bad. 4 Central Peninsula Hospital