Life's Too Short... so make the most of it! Try something new, eat something healthy, grow something beautiful, hug someone you love, move around a lot, and be kind to yourself. Melanie Cole, MS brings you the best tips from lifestyle and fitness experts to the best and brightest medical professionals.

Encore Episode: The Right Dosage of Exercise as Medicine

From the Show: Life's Too Short
Summary: How much exercise do you need for health benefits?
Air Date: 4/11/17
Duration: 21:33
Host: Melanie Cole, MS
Guest Bio: Bob Sallis, MD, FAAFP, FACSM
Dr. Bob SallisDr. Bob Sallis is a family medicine and sports medicine physician practicing at Kaiser Permanente Medical Center in Fontana, California. He serves as Co-Director of their Sports Medicine Fellowship program and is a Clinical Professor of Family Medicine at the UC Riverside School of Medicine. He is a Past-President of the American College of Sports Medicine (ACSM) and currently chairs Exercise is Medicine™, a joint initiative of ACSM and the American Medical Association. He also chaired the Healthcare Sector of the U.S. Physical Activity Plan and is the physician spokesperson for the “Every Body Walk!” campaign.

Dr. Sallis received his Bachelor of Science degree from the U.S. Air Force Academy (where he played intercollegiate basketball) and his Medical Degree from Texas A&M University. He completed his residency in Family Medicine at Kaiser Permanente Medical Center in Fontana, CA, where he served as chief resident. He is the head team physician at Pomona College and Chairs the Ironman Sports Medicine Conference in Kona, Hawaii. He is Board Certified in Family Medicine and also holds a Certificate of Added Qualifications in Sports Medicine.
You can make the most of life by taking charge of your own health.

There is now a curriculum to incorporate exercise as medicine in medical school. Exercise is more powerful than any medication.

The three things that can really improve individual health are:
1. Exercise
2. Good nutrition
3. Eliminating behavior that is harmful to your health like smoking

Adults should do 150 minutes or more of moderate exercise per week. A brisk walk five days a week for 30 minutes would fulfill that requirement. It should be so intense you couldn't sing but not so intense you can't talk.

Small amounts of exercise will help. Fifteen minutes of physical activity per day can cut mortality by almost 15 percent. Taking the stairs instead of the elevator and parking the car farther away can improve your health.

Strength training can reduce bone and muscle mass loss. Weight lifting strengthens both bones and muscles. Women don't need to worry about bulking up from strength training.

Today's children have greater health risks, because we have a more sedentary culture. Make sure your children get moving. Physical education is important in schools. Community activities can be a fun way to get them moving.

Do what you can. Don't be afraid to start slow. Fixing your fitness level can help reduce your health care expenses.

Listen in as Dr. Bob Sallis shares how you can improve your health with the right dosage of exercise.

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