With Exercise, Small Steps Lead to Big Rewards

With Exercise, Small Steps Lead to Big Rewards


DR.RODGERS: Well, I try to walk at least
30 minutes a day. It may not be 30 minutes consecutively. I try to break it into either two 15-minute
blocks or three 10-minute blocks, but I try to get all 30 minutes in a day. I like to walk because generally it’s a
low-cost activity. It doesn’t require any special equipment
necessarily and it’s something that you can fit in during the day, during your work
hours, during your free hours at home. I do take the stairs. I’m located on the ninth floor, so I may
not walk all the way to the ninth floor, but I will try to walk up maybe two or three flights
and then take the elevator up from there. DR. RODGERS: Over the years, I find that in addition to walking I try to do a little bit more strength training using weights, for
example. Again, there seems to be a cumulative or a
synergistic, beneficial effects on my muscles and joints with this strength training. I find that I am able to get up, you know
from a seated position much better. DR. RODGERS: Well, I think exercise is important
for everyone, but I think particularly as you get older, exercise has many benefits. It improves heart health. It certainly improves your metabolic health. It lowers your risk for diabetes, if you’re
prone. It improves your cognitive abilities. There are people that really believe that
motion effects your emotion. The other benefit that exercise, has particularly
as you get older, is that you’re able to remain independent for longer periods of time
or semi-independent for very longer, for longer periods of time and that’s so important
because we all want our independence. If you could put in a pill the benefits that
one gets from exercise it would be a million-dollar seller. DR RODGERS: It’s absolutely clear that
small steps lead to big rewards, and this is true from a number of studies that I’m
sure that the NIH has conducted. One of ours is that we’ve been involved
in is a Diabetes Prevention Program, in which 30 minutes a day was sufficient to reduce
the risk of diabetes in people who are at high risk. And this was especially true as it turns out
in people who are over the age of 60. This 30 minutes of just brisk walking a day,
and in many cases divided into 10-minute increments, resulted in a 71% reduction in their risk
of developing diabetes. So small steps, big rewards.

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