If you want to look younger and feel better, you need to get moving.

Your body needs, enjoys and craves exercise. Movement, specifically exertional movement, releases central endorphins that create a wonderful feeling within the body and produce anti-aging qualities.

How Much and How Fast?

The American Heart Association’s recommendation is to take 10,000 steps per day. This can be achieved with a daily walk of about five miles.

And, be sure to put a little pep in your step. Intensity matters. If you are able to hold a conversation during your workout, and are not short of breath from your exertional level, this is not considered the optimal achievement, though it is still better than sitting on the couch.

Above all, what matters most is to simply move your body. It’s not how you do it, but that you do it. The more you move, the faster you move. The more intense your movement, the more you will benefit.

Benefits of Daily Movement

Daily movement can enhance the quality of your life, your day, your week and months ahead as you trend towards a healthier state of being. The hardest part is getting started. Once you are in a routine, your body will crave that movement and will thank you.

How Your Primary Care Provider Can Help You Get Moving

Did you know your primary care provider can help you set fitness and health goals and develop a plan that works best for you, your lifestyle and body?

As a primary care provider, I highly recommend an hour of exercise, at your own level of increasing vigorous intensity and enjoyment to help you attain that physiologic benefit and endorphin release, daily. My preference is to exercise outdoors while enjoying the fresh air. You also reap the benefits of sunshine and create some extra Vitamin D.

Ultimately, the goal is to ward off chronic diseases, such as diabetes, hypertension and coronary artery disease — along with decreasing the risks for stroke and cancer.

In staying focused on your commitment to movement, you have this prescription, free of charge, and the only price you pay is that of dedication to a physical and exertional cause.

7 Exercises to Help You Live a Longer, Healthier Life

Overhead Squats (20 reps, 5 sets)
Stand, reach for the ceiling and place your hands in front and squat like a skier. Hold this for a few seconds, then extend back upright to a standing position and repeat. Intensify by adding dumbbell weights.
Arm Circles (20-50 rotations)
Stand with your arms extended laterally. Begin small arm circles forward, about a 6-inch radius. Count each rotation. Intensify by adding small hand weights.
Straight Leg Raise (30-50 reps per leg)
Lie on your back. Keep one leg bent at 90 degrees while the other lifts and lowers. Repeat on the opposite side.
Supine Superman (20-50 reps, 3 sets)
Lie on your back. Lift your legs and head off the mat. Engage your core. Keep your legs squeezed together as you release and lower your legs to the mat and then draw your knees in. Repeat.
Mule Kick (20-50 per set, 3 sets)
While on all fours, kick one leg directly backward. Once fully extended, raise the entire leg slowly by a few inches using the largest muscle in your body, the Gluteus Maximus. All of these reps and sets can be as little or as much as you can tolerate. Repeat on both legs.
Plank (60 seconds, 3 sets)
Hold the plank position on your forearms. (Drop to your knees if needed).
Push-Ups (10-20 reps, 5-10 sets)

For all these exercise sets, take your time and go slow. Hold the position and use smooth and symmetric movements. Remember to relax your breathing, inhale with one direction of movement and exhale with the next, slowly.

The Results Will Amaze You

Soon, you will begin to see changes in your body and drops in cholesterol, glucose and blood pressures, too. For advice on how to maximize your exercise program and build nutritional support for calorie control and muscular benefits, visit your WakeMed primary care provider. Enhance your days ahead, move with those around you and enjoy the physical and emotional benefits.

Learn More About Michael Moore, DO

Dr. Michael Moore completed 12 years of active duty, serving as a family physician and flight surgeon and earned more than a dozen military honors during his years of service. His military medical practice includes serving as the 18th Aviation Brigade Flight Surgeon at Fort Bragg, as the Officer in Charge at the Clark Health Center at Fort Bragg and as a General Medical Officer, assigned as Commander of the US Army Health Clinic in Kaiserslautern, Germany. Dr. Moore’s clinical interests include prevention and treatment of diabetes, heart disease and hypertension. He is also interested in adolescent and sports medicine and committed to creating a wellness program for every patient. He embraces patient education and compassionate care with a goal of helping patients understand how to prevent disease, minimize its progression, and establish a strong plan of action for best outcomes. Schedule an appointment with Dr. Moore today.