This is your exercise prescription
Step 1: Get a Fitness Tracker
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Objective: Purchase a fitness tracker (such as a smartwatch with a HR monitor) to track your daily steps and physical activity. This helps create awareness and makes it easier to meet exercise goals.
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Recommendation: I prefer Garmin smartwatches, but any of the popular brands will work, such as an Apple Watch or Fitbit. The Garmin Forerunner is a great entry-level option, and you can work your way up the lineup as it aligns with your fitness goals. The key is ensuring that your watch tracks your steps, heart rate during runs, and sleep tracking as a bonus feature.
Step 2: Aim for 7,000 to 10,000 Steps Per Day
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Objective: Gradually work towards accumulating between 7,000 and 10,000 steps each day. This can include daily activities such as walking, taking the stairs, or any other form of light movement.
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Recommendation: Start where you are. If you're currently getting 3,000 steps a day, aim to add 500 more steps per week until you reach your goal.
Why Are Steps So Important?
Getting enough daily steps is crucial because it directly impacts both your overall health and longevity. Research shows that increasing your daily step count significantly reduces the risk of death from any cause as well as deaths from cardiovascular disease. Here’s how:
1. Lowering Risk of Death from Any Cause
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Compared to a group of people who logged around 4,000 steps per day, their risk of death from any cause decreased by:
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49% when they reached 5,500 steps/day.
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55% when they reached 7,400 steps/day.
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67% when they reached 11,500 steps/day.
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2. Reducing Deaths from Cardiovascular Causes
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Compared with those who took about 2,350 steps/day, risk of death from cardiovascular causes was reduced by:
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16% at 4,000 steps/day.
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49% at 6,700 steps/day.
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67% at 10,400 steps/day.
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This data highlights that even modest increases in daily steps can lead to significant health benefits. The more consistently you walk and move, the greater the protection against serious diseases like heart disease.
Why Sedentary Lifestyles Are a Modern Problem
Human beings are meant to be constantly moving. Our ancestors had to walk, hunt, and gather food just to survive, and daily physical activity was the norm. However, in recent decades, the rise of modern conveniences, technology, and sedentary jobs has led to a dramatic decrease in physical movement. Today, many people spend long hours sitting at desks, commuting, or watching screens.
This sharp decline in daily activity is something new for the human population, and it’s having a significant impact on our health. Our bodies were designed to move, and a lack of movement contributes to problems like heart disease, obesity, diabetes, and even mental health issues.
Encouraging patients to take more steps each day isn’t just about physical fitness—it's about reversing the health risks that come from our increasingly sedentary lifestyles and tapping into the natural movement our bodies thrive on. Even small improvements, like getting 7,000 steps per day, can lead to meaningful health gains.
Step 3: Incorporate 120 to 150 Minutes of Moderate-Intensity Exercise Per Week
Objective: Aim for a total of 120 to 150 minutes of moderate-intensity exercise spread throughout the week.
What is Moderate-Intensity Exercise?
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Moderate-intensity exercise is defined as being in Zone 2 heart rate, which feels sustainable for long periods. At this level, you should be able to hold a conversation but not sing.
How to Measure Zone 2 Intensity
You can use the Phil Maffetone method:
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Zone 2 heart rate = 180 minus your age.
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Example: For a 40-year-old, Zone 2 heart rate would be 180 - 40 = 140 beats per minute (bpm).
Alternatively, simply ensure you can comfortably hold a conversation while exercising to stay within the right intensity range.
Examples of Zone 2 Exercise:
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Brisk walking
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Light jogging
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Cycling
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Swimming at a steady pace
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Hiking
Staying in Zone 2 during exercise is essential for building a strong aerobic base, which optimizes fat-burning and improves endurance without overstressing the body. By keeping your heart rate in this range, you can exercise more sustainably, reducing the risk of injury or burnout. This approach allows for consistent progress over time, supporting overall cardiovascular health and long-term fitness.
Step 4: Add 60 to 90 Minutes of Resistance Training Per Week
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Objective: Include at least 60 to 90 minutes of resistance training each week. This can be divided into 2-3 sessions of 20–30 minutes.
What is Resistance Training?
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Resistance training involves exercises that improve muscle strength and endurance by working against a force. This type of exercise strengthens bones, improves posture, and can increase metabolic health.
Examples of Resistance Training:
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Bodyweight Exercises:
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Squats
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Push-ups
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Lunges
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Planks
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Free Weight Exercises:
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Dumbbell or kettlebell squats
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Deadlifts
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Bench press
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Machine-Based Exercises (found in most gyms):
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Leg press
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Cable rows
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Chest press machine
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I always encourage patients to gradually increase the intensity and duration of these exercises based on their fitness level, and check in regularly to ensure progress and maintain motivation!
Get a Letter of Medical Necessity
If you’re considering a healthcare-related membership, subscription, supplements, or equipment purchase to support your health journey, feel free to ask me for a Letter of Medical Necessity. This documentation can assist with reimbursement through your HSA or FSA accounts for eligible expenses, making it easier to access the tools and resources that align with your wellness goals.
See a list of eligible companies below:
