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The Cumulative Effect of Activity

Many people are put off from starting an exercise routine because they are overwhelmed by the time commitment they feel is necessary.  Fitness magazines, exercise experts, and everything on youtube preaches–

–30 minutes of cardio three times a week

–45 minutes of strength training twice a week

–150 minutes of exercise per week

Most of this well-intentioned advice is wrong.  Nearly everyone can derive significant benefit from short bouts of fitness activity that are performed on a consistent basis.  Walk for five minutes twice a day.  A simple routine of two strengthening exercises will take no more than five minutes.  Climb the stairs in your home three times once a day.  Practice getting up and down of the floor.  Stay consistent with a routine of short exercise bouts and you will be healthier and stay independent for a lifetime.

More research has demonstrated the beneficial effect of short exercise sessions interspersed throughout the day.  Read the March 28, 2018, New York Times article by Gretchen Reynolds, Those 2-Minute Walk Breaks?  They Add Up.  View the article: https://www.nytimes.com/2018/03/28/well/move/walking-exercise-minutes-death-longevity.html

Mike O’Hara, PT, OCS, CSCS

“I Am Living A Nightmare.”

That is a quote from of a patient of mine that developed shingles.  Melanie is only 52 years old and worked in a dental office.  She has two teenage children and an active social life.  She snow skied in the winter and camped with her family in the summers.  She attended the gym three days a week and was extremely fit.  The pain and impairment of shingles took all of that away from her for the better part of a year.  By the time the pain resolved, it left her debilitated and depressed.  We are currently working on a rehab program, but full recovery will take months.

Please take the time to read Jane Brody’s article in the New York Times, *Why You Should Get the New Shingles Vaccine.  Shingles is a devastatingly disabling disease that we can avoid with a pair of injections.  The general public does not appreciate the severity of this now preventable disease.  Ask anyone who has traveled through the shingles experience and they will tell you that they would do anything to avoid the nightmare.

Michael S. O’Hara, PT, OCS, CSCS

*New York Times, Jane Brody, Why You Should Get the New Shingles Vaccine.  See the article here: https://www.nytimes.com/2018/04/09/well/why-you-should-get-the-new-shingles-vaccine.html