18805 W. Catawba Ave. Suite 101

Cornelius, NC 28031 US

(704) 987-5050

Open mobile navigation

How Much Exercise Is Enough Exercise?

Most of us would agree that we want to be as healthy as we can. Thanks to a steady barrage of commentary by talking heads on television and articles by "experts" in weekend editions of newspapers and magazines, most of us are aware that enjoying good health has a lot to do with specific habits of nutrition and exercise. The big challenge is to find enough time in the day to do all the things required to fulfill these habits. Part of this challenge is actually being willing to find the time to get all these things done in addition to everything else we have to do. Sometimes, on certain days, it may not be possible to find the time required. But good health is obtained over months and years and what's needed is a long-term plan to achieve goals of healthy nutrition and regular, vigorous exercise. A critical starting point is knowing your basic needs, that is, knowing the minimum requirements for good health.1

Many studies have examined these minimum requirements, concluding that 30 minutes of vigorous exercise, five days per week, is sufficient to obtain multiple health benefits. For example, both the American Heart Association and the American College of Sports Medicine recommend 30 minutes of exercise, five days a week.2 People who engage in such a consistent exercise program find that they're not only fitter and trimmer, but they are sleeping better, have increased concentration during the day, and have an improved outlook on life. Importantly, those who exercise regularly have a significantly decreased risk of diseases such as type 2 diabetes, obesity, and cardiovascular disease.3 The long-term impact of exercise on our health is profound.

But there's a disconnect. Everybody knows that exercise is important. But almost three-quarters of adults do not get enough physical activity to meet public health recommendations. The immediate result is that almost two-thirds of American adults are overweight and almost one-third are obese. Worldwide, more than 1.4 billion adults are overweight.

The missing link is personal motivation and the key action step is to get started. Exercise has a way of carrying you along. Once you begin and successfully fight the battle of inertia and lethargy to make it through a couple of weeks of consistent, vigorous exercise, you'll find that you want to do it again the next day. The struggle to find time seems to fade into the background as you become a person who exercises. You'll likely discover that your life is being transformed in numerous, wonderful ways.

Thirty minutes of exercise, five days a week, is the key. You can do more, of course, but meeting the minimum requirement is the main goal. The choice of exercise is up to you. There are no firm guidelines regarding what kinds of activities to do. For many a good approach is to mix and match, alternating cardiovascular days with strength training days. Cardiovascular exercise includes walking, running, swimming, cycling, and cross-country skiing. Similarly, strength training can be done in a variety of ways. Overall, there's no right formula to use in developing your personal exercise program - what works for you, works for you. What there is to focus on is getting it done - 30 minutes a day, five days a week.

1Li J, Siegrist J: Physical activity and risk of cardiovascular disease--a meta-analysis of prospective cohort studies. Int J Environ Res Public Health 9(2): 391-407, 2012
2Haskell WL, et al. Physical Activity and Public Health. Updated Recommendations for Adults from the American College of Sports Medicine and the American Heart Association. American Heart Association, 2007.
3Golbidi S, Laher I: Exercise and the cardiovascular system. Cardiol Res Pract 2012, Article ID 210852, 15 pages doi:10.1155/2012/210852

Exclusive Offer

New Patients Receive a Free Consultation

Office Hours

Our Regular Schedule

Holistic Healing Chiropractic Hours

Monday:

7:30 am-5:00 pm

By Appointment

Tuesday:

7:30 am-5:00 pm

By Appointment

Wednesday:

7:30 am-5:00 pm

By Appointment

Thursday:

10:00 am-7:00 pm

By Appointment

Friday:

Closed

Saturday:

Closed

Sunday:

Closed

Location

Find us on the map

Testimonials

Reviews By Our Satisfied Patients

  • "Very professional and personal care. Takes the time to explain in detail your condition. Focuses on long term success and behaviour changes rather than short term fixes."
    Noah K
  • "Dr. Gary is absolutely WONDERFUL! My whole experience here has been just perfect. I feel that he truly cares if I get better or not, and I look forward to my appointments. If you're looking for an AMAZING chiropractor, this is the place you want to visit!"
    Suzie B
  • "Dr Gary is the best! He is very knowledgeable and knows what he is doing. I highly recommend anyone to seek him for help."
    Krystal D
  • "Dr. Draper knows the body; not only physically, but mentally as well. He's got machines throughout the office that can help treat both the body and the brain. He cares about each patients' wellbeing, and takes a practical approach to finding the root cause of whatever might be ailing you. Highly recommended!"
    David W
  • "Eileen M recommends Holistic Healing Chiropractic.
    I can not say enough positive things about Dr. Gary, the inviting office atmosphere and friendly staff. Dr. Gary treats everyone with professional care, excellent service and a caring heart."
    Eileen M.
  • "He is the greatest doctor ever had! He goes above and beyond with my whole family, kids and dog. If it weren't for Dr. Gary I would not be able to work or live! We love the office and the staff!"
    Carolyn Oliver
  • "I have two herniated discs in my lower back. Because of my spinal decompression, I am much better and I don't think I will need back surgery."
    Mary W.
  • "I have three bulging disc's in my lower back, one of which is pressing against a nerve. Due to being in so much pain I have put a lot more pressure and such on my right foot as well. Doctors have given me medication that doesn't touch the pain, but Dr. Draper and Dr. Gary as most of his patients lovingly call him will reduce my pain level more than half in one visit. I can't Recommend this place enough."
    April Plexico
  • "Dr. Gary is a very knowledgeable and very caring person. He gives you 100 percent of his attention. So glad that we found him."
    Barbara Rourke Chappell
  • "Dr. Gary Draper and staff are OUTSTANDING!!"
    Erin Murray
  • "Friendly and knowledgeable staff with a welcoming atmosphere. The facilities are beautiful, and the hydrotherapy table is fantastic!"
    Courtney Stahl Stachowski
  • "very personalized, wonderful bedside manor, actually takes time to listen, I left feeling taller and was able to walk without pain."
    Meegan Clemons​
  • "5 stars"
    JR Rivas​
  • "Very caring and get results kind of a doctor. If you are looking for a quality docotr... schedule your appointment today!"
    Celia Ringstad
  • "Dr. Gary Draper is such a great doctor with cutting edge therapies. His knowledge and caring, positive attitude is unmatched! He has helped me with back issues, vertigo, and feet issues. He has helped athletic boys with all kinds of issues! I highly recommend Dr. Gary and Pierce Family Chiropractic for your whole family!"
    Elizabeth Gwyn Jones​

Featured Articles

Read about interesting topics

NEWSLETTER SIGNUP

Sign up for more articles