The power of aerobic exercise

The benefits of exercise have long been known. The ancient Greek doctor Hippocrates said: “If you are in a bad mood, go for a walk. If you are still in a bad mood, go for another walk.” Thomas Jefferson urged that “not less than two hours a day should be devoted to exercise, and the weather should be little regarded.” And the 19th-century German philosopher Friedrich Nietzsche said, “All truly great thoughts are conceived while walking.” But today, we’re blessed with scientific proof of the power of physical activity.

Multiple studies show aerobic exercise helps you resist viral infections by tamping down excess inflammation that affects fat and immune cells. Now researchers are suggesting that maintaining a regular exercise routine may help lessen the impact of infection with COVID-19 by reducing the risk of severe respiratory distress.

What does it take to get these benefits? A Danish study found that one to around two and a half hours of aerobic exercise two to three times a week improves and protects cardiovascular health and significantly reduces the risk of death over a 15-year period. We suggest you work up to 300 minutes a week, starting slow, being consistent and having fun doing it — that’s what’s important. You may see measurable improvements in your cardiovascular health and strength in as little as three weeks, according to another study in the Journal of Applied Physiology.

Your next step. Amp up some of your weekly exercise. Introduce moderate to vigorous activity or just vigorous activity at least half the time you’re working out. Moderate to vigorous or just vigorous activity slashes the risk of heart disease and your risk of death over 10 years; vigorous activity reduces cancer risk, according to a study in JAMA Internal Medicine that looked at more than 400,000 people. So step up! It’s a great time to walk, run, swim (or whatever you enjoy) into a healthier future.

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.