Make exercise an executive decision

At work, you’re responsible for many people. You’re in relationships, and you’re integrated in a community where your choices influence others. My challenge to you is this: be the CEO not only of your own health, but also of those in your sphere of influence.

Is health as simple as diet, exercise, and generally avoiding unhealthy habits? The answer is yes, and we can back up those sentiments with objective data.

How important is exercise? 

It’s a matter of life and death. We now have scientific evidence that a sedentary lifestyle is a stronger predictor of mortality than high blood pressure or diabetes. If you don’t move your body, you are shortening your lifespan.

FITT is an acronym to help guide your exercise routine:

F = Frequency: Aim for 150 minutes per week and three or more days a week.
I = Intensity: Your level of exercise should be moderate or greater.
T = Time: Ideally, exercise for at least 30 minutes per session.
T = Type: Use a variety of activities involving all major muscle groups.

Mix it up!

There are many different types of exercise you should incorporate into your routine.

Aerobic exercise, often referred to as endurance training, includes any activity that develops cardiovascular and pulmonary fitness. It is an important component of an exercise prescription.

Strength exercise, or resistance training, provides important health benefits beyond aerobic activity. It can be performed using bodyweight resistance (e.g., push-ups), free weights (e.g., barbell squats), machines, or resistance bands that place loads on muscles, forcing them to work harder.

The best programs emphasize multi-joint exercises, such as the squat, deadlift, and press, that involve all the major muscle groups, working them through a full, functional range of motion. Strength training is typically done two or three days per week.

Mobility exercise is important for maintaining functional capacity. Particularly among older adults, mobility is crucial for performing activities of daily living and avoiding falls.

The goal of mobility work is to maintain a healthy range of motion, particularly at the shoulders, hips, and thoracic spine. Separate mobility exercises are not needed for all individuals, particularly those who regularly engage in activities that involve full motion at the major joints.

Time performing isolated flexibility exercises is not counted toward the weekly 150-minute goal. Stretching exercises performed to increase muscle flexibility are usually best done after aerobic or strength workouts when muscles are warm.

Studies have failed to demonstrate reduced injury rates or improved functional status, but many people report feeling better when following a stretching regimen. Stretching is best done using slow and steady movements rather than bouncing. Functional movement activities such as yoga, Pilates, and tai chi improve flexibility, balance, and mobility.

RICHARD H. CARTABUKE, M.D., practices internal medicine and geriatrics at the Cleveland Clinic and is medical director of Healthnetwork Foundation.