Exercise as an Intervention of Holistic Medicine: Difference between revisions

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# '''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 walks, jogs, swimming, biking, playing sports like tennis, and even yard work.  
# '''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 walks, jogs, swimming, biking, playing sports like tennis, and even yard work.  
# '''Strengthening exercise:''' strength exercise doesn't have to be limited to using dumbbells only. 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,  
# '''Strengthening exercise:''' strength exercise doesn't have to be limited to using dumbbells only. 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.
# '''Balance exercise:'''  
# '''Balance exercise:''' practicing and bettering your balance skills is essential to preventing falls in old age. It also may help 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.
# '''Flexibility exercise:''' <ref>''Four types of exercise can improve your health and physical ability''. National Institute on Aging. <nowiki>https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical</nowiki> </ref>
# '''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 ever feel unsafe performing an exercise or do not think you would be able to perform an exercise alone, talk with your doctor. 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 doctor. <ref>''Four types of exercise can improve your health and physical ability''. National Institute on Aging. <nowiki>https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical</nowiki> </ref>


=== How Much Exercise Do I Need? ===
=== How Much Exercise Do I Need? ===

Revision as of 05:03, 24 March 2024

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Holistic Medicine- Everything Matters[edit | edit source]

Holistic medicine involves the incorporation and treatment of the mind, body, and spirit while simultaneously considering the emotions, culture, and environment that an individual may experience. [1]Holistic medicine assesses more that what meets the eye, and strives to dive deeper into the wholeness of an individual. Exercise should be used as an intervention for holistic medicine to promote harmony for an individuals overall health.

What is Exercise?[edit | edit source]

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[2]. 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 because of a report they received from their doctor. Regardless of the reason, exercise is commonly used on a day to day basis for individuals all across the globe.

Types of Exercise[edit | edit source]

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 walks, jogs, swimming, biking, playing sports like tennis, and even yard work.
  2. Strengthening exercise: strength exercise doesn't have to be limited to using dumbbells only. 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 in old age. It also may help 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 ever feel unsafe performing an exercise or do not think you would be able to perform an exercise alone, talk with your doctor. 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 doctor. [3]

How Much Exercise Do I Need?[edit | edit source]

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 study 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.[4]

Health.gov recommendations for adult exercise.

Benefits of Exercise[edit | edit source]

  1. Exercise can help you maintain, lose, or gain weight.
  2. Exercise can prevent certain health conditions and diseases.
  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.[5]

Why exercise is an important factor in holistic health[edit | edit source]

References[edit | edit source]

  1. ↑ What is holistic health? Overview and career outcomes. (2022, May 20). What Is Holistic Health? Overview and Career Outcomes | St. Catherine University. https://www.stkate.edu/healthcare-degrees/what-is-holistic-health
  2. ↑ Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974), 100(2), 126–131.
  3. ↑ Four types of exercise can improve your health and physical ability. National Institute on Aging. https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
  4. ↑ Lee, D. H., Rezende, L. F. M., Joh, H.-K., Keum, N., Ferrari, G., Pablo Rey-Lopez, J., Rimm, E. B., Tabung, F. K., & Giovannucci, E. L. (2022, July 25). Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. ahajournals.org. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.121.058162#d2359402e1
  5. ↑ Exercise: 7 benefits of regular physical activity. (2023, August 26). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
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