The UF Health Douglas Williams Executive Health offers a full range of advanced diagnostic services to detect life-threatening conditions and extend life through prevention and early intervention all in one productive and efficient day. Throughout your Executive Health Physical, you will receive a full comprehensive medical exam, empowering lifestyle modification tools, all your test completed, questions answered and test results back the same day!
Each month we have shared helpful strategies to guide you towards achieving attainable goals to become a healthier version of yourself. There are so many small changes that can be adjusted in your daily routine to create a balanced healthy lifestyle. The Executive Health nurse, Destiny Knopf, will share more lifestyle modification tips to encourage your continued success to live a healthier life.
Did you know that exercise benefits every part of the body, including the mind? There are four important types of exercises that will help keep you active, mobile, and feeling great. Most people tend to do one or two types of activity based on what they enjoy or what feels the most effective, so some aspects of exercise and fitness are ignored. In reality, we should be incorporating all four types, which include; aerobics, stretching, strengthening, and balance exercises.
Below is a list of what you need to know about each exercise type. Be sure to consult with to your doctor before starting any extreme exercise regimen to ensure you’re following a safe, effective physical activity program.
- Aerobic Exercise
- Gives your heart and lungs a workout and increases endurance
- Speeds up your heart rate and breathing which is important for many body functions
- Helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, and boost mood
- Aerobic exercise* consists of 150 minutes (2 ½ hrs.) per week of moderate-intensity activity
* Brisk walking, swimming, jogging, cycling, dancing, etc.
Read about the American Heart Association’s Aerobic Endurance exercise here.
- Strength Training
- Builds muscle mass in order to complete daily tasks like carrying groceries, gardening, and standing up from a chair
- Stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in lower back and joints
- Strength training* should be performed two to three times a week
* Body weight exercises like squats, push-ups, and lunges
* Exercises involving resistance from weight, a band, or a weight machine
Read about the American Heart Association’s Strength and Resistance training here.
- Helps maintain flexibility which decreases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling
- Increases your range of motion
- Don’t push a stretch into the painful range. This will tighten the muscle and can be counterproductive
- Stretching exercises* should be implemented every day, or at least three to four times per week
* Warm up your muscles first with a few dynamic stretches- repetitive motion such as marching in place or arm circles.
* Perform static stretches (holding a stretch position for up to 60 seconds)
Read about the American Heart Association’s Flexibility exercise here.
- Balance Exercises
- Improving your balance makes you feel steadier and helps prevents falls
- Typical balance exercises* include standing on one foot or walking heal to toe with your eye open or closed
* Read about the American Heart Association’s Balance Exercise here.
“Don’t be afraid of being a beginner”
For more information on the UF Health Douglas Williams Executive Health Program, visit www.exechealth.ufl.edu or contact us at (352) 265-8262.