Don’t just think about exercise

The American College of Sports Medicine has put together all the scientific evidence behind the most recent physical activity guidelines. Those guidelines say you should get 150 to 300 minutes weekly of moderate aerobic activity, or 75 to 150 minutes of vigorous activity, plus moderate to vigorous muscle-strengthening activities using all major muscle groups, two or more days a week.

We pulled out three of the 14 areas they researched to help you get motivated to walk the walk instead of talk and balk. (Want to see all the info from ACSM? Go to www.acsm.org/pagpros2019.)

Tracking your step count: We’re always telling you to get in as many steps daily as possible (target 10,000). The ACSM found evidence that for healthy adults, every additional 2,000 steps a day you take (up to 10,000) is associated with a 10% reduction in cardiovascular events (heart attack, stroke, angina, etc.). If you have impaired glucose tolerance, every increase in 2,000 steps a day reduces the rate of cardiovascular events by 8%!

Easing knee and hip osteoarthritis pain: Around 14 million of you have knee pain from osteoarthritis, and around a quarter of you will develop osteoarthritis of the hip at some point. The ACSM found research that definitively shows physical activity decreases pain and increases joint function, and 10,000 steps a day or the equivalent does not accelerate progression of osteoarthritis.

Keeping your brain sharp: For both young and old, the ACSM says there’s strong evidence that moderate to vigorous physical activity not only has an immediate effect on your cognitive abilities (all that blood and oxygen flowing to your brain), but in the long run it improves academic achievement and boosts your information processing speed, memory and executive function. In addition, it helps protect you against cognitive impairment, including Alzheimer’s disease.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.