Exercise as an Intervention of Holistic Medicine

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Holistic Medicine- Everything Matters

Holistic medicine considers the whole person and addresses underlying causes of health related issues rather than focusing on symptoms. A holistic approach involves the incorporation and treatment of the mind, body, and spirit while simultaneously considering the emotions, culture, and environment that an individual may experience. While modern-day medicine has developed life-saving medical advancements, it has wired society to look at health in terms of symptoms present rather than looking at the individual in their entirety. Each individual is composed of interdependent parts that work together and impact overall wellbeing. This includes: emotional, social, spiritual, mental, and physical health which make up the facets of holistic medicine. (CITATION)

• Emotional: Emotional health refers to the person's self awareness and coping abilities to a range of situations and environments. This includes the person's ability to control moods and emotions that fluctuate day to day. Emotional regulation with mindfulness and meditation can help manage stress and build resilience.

• Social: Social health is linked to higher quality physical and mental health. Healthy and meaningful relationships help promote social practices such as engagement in the community, new experiences, and in-person connections.

• Spiritual: Spiritual health may be defined as a connection to the intangible or non-physical parts of life, or can imply a connection to faith. Spiritual health can be practiced by spending time outside, practicing faith, or engagement in the community with others who have similar spiritual beliefs. While spirituality may mean something different to each person, it plays a connecting role in holistic medicine.

• Mental: Mental health refers to your overall cognitive wellbeing and the functional status of your brain rather than emotions. Biological factors, socioeconomic pressures, and physical wellbeing can all impact a person's mental health. A combination of self-directed activities, management of stress, therapy, and natural remedies are just a few holistic forms that can support mental health.

• Physical: Physical health is the most common facet known when referencing health. This facet of holistic medicine assesses the bodies function and includes pain, illness, fatigue, and tension which can indicate a health imbalance. These symptoms can manifest which can pour into other facets of holistic medicine. This is why getting quality sleep, eating nutrient-dense foods, and intentional exercise can regulate imbalances and optimize health.

Exercise is one aspect of holistic medicine that can be used to unite the mind body connection to improve health and overall quality of life, which falls underneath the physical facet of holistic medicine but influences all of the above.

What is Exercise?

Terms such as 'exercise', 'physical activity', and 'physical fitness' are often used interchangeably but the framework of each is slightly different. Exercise is defined as a subset of physical activity that is planned, structured, and repetitive with a final or intermediate objective in mind. This objective might differ between individuals; some may have an interest in losing weight to feel better in their own skin whereas others may be taking action for their health. Exercise can influence a large spectrum that includes impairments, dysfunctions, diseases illnesses, and disabilities that currently plague the world.

Types of Exercise

There are 4 main types of physical activity:

1. Endurance/Aerobic Exercise: This type of exercise specifically aims to increase your heart rate and breathing rate. If this type of exercise is consistent, your lungs, heart, and circulatory system will also become more fit as a result. Examples include: brisk walking, jogging, swimming, biking, playing sports like tennis, and even yard work.
2. Strengthening Exercise: Strength exercise doesn't have to be limited to using only dumbbells. To strengthen your muscles, you can perform any type of exercise that involves moving weight or resistance with a specific muscle group. An example would be doing bicep curls with a resistance band. Other examples of strengthening exercises include: push ups, squats, and lifting weights.
3. Balance Exercise: Practicing and bettering your balance skills is essential to preventing falls that may accompany old age. It may also aid in efficiency and accuracy of other forms of exercise. Examples of balance exercise include: Tai Chi, tandem walking, standing on one foot, or standing up from a seated position.
4. Flexibility Exercise: Increasing flexibility usually results from performing stretches. Flexibility can affect many different Activities of Daily Living (ADL's) in a positive or negative way. Examples of stretches to improve flexibility are: ankle stretches, back stretches, and even some yoga poses.

Note: If you feel unsafe performing an exercise or do not think you would be able to perform an exercise alone, talk with your physical therapist. Always remember to breathe while you are exercising and drink water. Do not continue exercise if you feel a sudden onset of pain and be sure to speak with your physical therapist before continuing.

How Much Exercise Do I Need?

The US Government recommends adults complete at least 150 minutes of moderate-intensity aerobic activity and perform at least 2 days of muscle-strengthening activity per week. In a research study published in Journal Circulation, adults that partake in more exercise than the recommended amount have a reduced risk of mortality. This study also supports the current physical activity guidelines and further suggests that physical activity has a direct correlation with a lower mortality.

nHealth.gov recommendations for adult exercise.

Benefits of Exercise

1. Exercise can help you maintain, lose, or gain weight.
2. Exercise can prevent certain health conditions and diseases.
   • Stroke
   • Metabolic Syndrome
   • High Blood Pressure
   • Type 2 Diabetes
   • Mental Health Disorders
     • Anxiety
     • Depression
   • Cancer
   • Osteoporosis
3. Exercise helps regulate chemicals within the brain to improve mood.
4. Long-term exercise leads to elevated energy levels.
5. Regular exercise can help you sleep better at night.
6. Exercise can offer sexual benefits.
   1. Increases your libido.
   2. Increased confidence in your own physical appearance.
7. Exercise can be a social event.

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Exercise is Medicine®

Exercise is Medicine is a health initiative created by the American College of Sports Medicine that is working to make the assessment and promotion of physical activity a healthcare standard.

Exercise has been used for the treatment of a variety of chronic conditions such as heart disease, pulmonary disease, diabetes, and obesity. While the negative effects of inactivity are widely known, there is a lack of information provided to patients in the clinic about exercise. Health care providers have an obligation to inform their patients on the risks of being sedentary, and to prescribe regular exercise but the lack of time in appointments send this idea to the back burner.

NEED HELP HERE

CITATION

Longevity with Exercise

In a world where stress is predominant and sedentary lifestyles are common, it is important to utilize physical activity and exercise to promote longevity. A study published in the British Journal of Sports Medicine found that regular exercise can increase life expectancy by up to 7 years. By developing a routine, incorporating exercise, the benefits will outweigh the burdens.

However, if exercise is omitted or neglected, it can be very detrimental to overall health. Lack of exercise in a consistent routine can potentially lead to the onset of 40 chronic health conditions, including premature mortality. There have been 7 different types of cancer that have been linked to a sedentary, or physically inactive, lifestyle; there is also increased risk of depression with insufficient exercise in weekly routines. Exercise, or lack thereof, can be critical in affecting the health and wellbeing of a person

How does Exercise influence Holistic Approaches to Medicine?

If doctors prescribed exercise alongside drugs for illnesses or in general as a preventative factor, the population would see positive changes in their overall health. Incorporating exercise into a holistic medicinal approach invites other benefits that do not just treat the symptoms of the sickness/disorder...

Talk about how PTs prescribe exercise as medicine for preventive measures, after injury/surgery, or management of pain -- prevention as in primary prevention versus the current model of tertiary prevention

JUST AN IDEA FOR ANOTHER PARAGRAPH HERE