I see this a lot with my in-laws and other relatives that are inactive and don’t put any effort towards actively exercising. They have constant doctors visits that create a domino effect of other doctors visits. One thing leads to another, and one test leads to another, which leads to another medication, and another surgery. Sound familiar? End this cycle!
The reason most people go to the doctor is to find relief for a symptom. Most times the doctor will only give you what you need for that symptom. Going to the gym has the potential to fix most of the problems that you are experiencing. Exercising is the most natural, sustainable, efficient, and longest lasting medicine with no side effects.
I do respect doctors and you should go to them
I may talk quite a bit of smack about doctors but I do respect them and their opinions. They do possess far more knowledge and have been through the trenches compared to me. They are helpful in diagnosing an issue and pointing you in the right direction in terms of medications to solve your problem.
Your doctor is your most valuable resource to see exactly how healthy you are. You should have regular physicals and blood tests, because these are the most important numbers to judge your health. Getting that firm sexy body that you want can be a plus, but your blood work really tells you how healthy you are.
Tests like this can help you reach your goals faster too! Sometimes we have an underlying condition that is causing us to react differently than we should. If we have a condition that is preventing us from consuming certain foods or just not digesting properly then you will run into some issues. If you don’t have issues then your progress may be just a little slower than normal.
Where I think doctors fall short
Doctors fall short with the experience of working with the general population to lose weight by exercising and dieting. Everyone knows that eating a healthy diet and exercising regularly is good for them and they should do this regularly. However, there are so many questions around dieting and exercise that no one knows how to start.
Can you define a healthy diet?
Can you describe what exercises you should be doing?
With so much conflicting information on the internet now it is impossible to determine the right path for yourself. Not to mention, you have habits that have been cemented into you around diet that will be difficult to break. Creating that behavior change is a difficult process and takes a nutrition coach to really recognize those patterns and help you create those wins.
This is how you create sustainable change that can heavily impact your health. Medications will offer short term relief, and after prolonged use they will require you to increase the dosage over time. Sometimes there are also side effects that force you to take more medications to deal with those side effects. It becomes a vicious cycle.
I think that all doctors should have a background in personal training, nutrition, and behavior change. This way they can at least make some recommendations in terms of bettering someone’s health. If they don’t desire to do anything of the sort then they should have professionals in the field that they can refer them to. This way there can be real lasting change and the patient can live a more normal life.
How exercise shines
Exercise is going to be your all natural medication without any side effects. Exercise will promote a healthier weight which takes an enormous amount of stress off the body. Studies will show that being a healthier weight drastically lowers your chances of diseases. This includes issues like heart disease, strokes, diabetes, and many other problems. Instead of being chained by medications you can put in the some work now that will decrease your time waiting in your doctors lobby.
Cardio
Cardiovascular exercise will promote a stronger heart, lungs, and circulatory system. You can only imagine what this does for your health, especially if you are at risk for heart disease. A stronger heart and circulatory system you will have better nutrient delivery throughout your body. The only way for some things like hormones to travel throughout your body is through your arteries and capillaries. So if your circulation is good your body will recover faster and more efficiently.
Cardio doesn’t have to be intense running. If you can start with 10-30 minutes 2-5 days a week of walking you stepping your way to better health. (sorry for the corny pun)
Resistance
Resistance training will manually pump those vessels to create more blood flow as well. However, resistance training will strengthen your joints and this means every joint in your spine as well. A stronger body will keep your body aligned and allow you to move more efficiently and pain free. If you keep strength in your body, especially in your end range of motion, then you won’t have to rely on pain medication just to get your through the day.
This doesn’t have to be intense either. One to three sets that work the major muscle groups is enough to get your started.
Exercise will have the longest effect
If you consider small doses of exercise like your prescription then you will have much longer effects. Some meds have to be taken multiple times a day up to once a week. Let’s be honest, if you worked out twice a day you would most likely be in phenomenal shape and your chances of requiring meds would be slim. Even if you worked out once a week you would still make progress. Become healthier with movement not meds.
Think about exercise like a prescription
Let’s dive a little deeper into how to implement exercise into your daily life. I’m sure you have been very diligent about your medications, am I right? You have stayed diligent with the time of day, how many times a day, with or without food, and whatever other crazy parameters you have to follow. If you consider exercise like your medication then this can be an easier process.
Start with a schedule
What days of the week are preferable for you to exercise? As human beings we work better on a routine. Find some days and times that are best for you to workout. For resistance training it is preferable for you to do twice a week. So maybe 10am on Tuesday and Thursday is best for you. Maybe afternoons work better for you because you aren’t an early riser. The point is to find a schedule that allows you to be the most consistent.
Find the “prescription” that works best for you. Here are some samples in order from most difficult to least.
- Resistance training 2X per week and cardio 3X
- Resistance training once and cardio 3X
- 4 days of cardio 30-60min
- 5-7 days of walking 10-30 minutes
If one doesn’t work that is ok. Reevaluate and try again. Don’t force something just because you heard that it’s the best. You can never fit a square block into a circle hole.
Don’t depend on the doctor to determine your health
There is no magic pill and even diet and exercise has its limitations. However, actively pursuing a healthy lifestyle will give you the greatest chance of warding off lots of illnesses. You can’t depend on a pill or shot to constantly save you, this is only putting a band aid on the problem. You are in control of yourself so you have to do the things that make you feel better. Yes, it is hard work and there will be a lot of times that you don’t want to do it. But, if you get started now I promise that yourself 10 years from now will thank you.
