Exercise Insight for National Physical Fitness & Sports Month

Presence Medical Group Internal Medicine Physician Offers Exercise Insight for National Physical Fitness & Sports Month

Anshu Raj, MD, says, “Regular exercise improves brain function and mood, reduces stress and anxiety, and leads to better sleep.”

If you find yourself glued to your seat this very moment, you are not alone. Americans are more inactive than ever, due to the increasing popularity of sedentary jobs and advanced technology. These modern day conveniences enable us to accomplish tasks that used to require a certain degree of physical effort – such as depositing a check or mailing a letter to a friend – without leaving the comfort of our couches. While making life easier, they do have a downside. According to the U.S. Department of Health & Human Services, “Only one in three adults receives the recommended amount of physical activity each week.”

Internal medicine physician Anshu Raj, MD, who serves on staff at Presence Saint Francis Hospital in Evanston, says, “Ideally, one should aim for at least 150 minutes of moderate exercise, such as brisk walking, per week; however, how you obtain this goal is up to you.” Adding, “Try thirty minutes of moderate activity five times per week, or a longer seventy-five minute session of intense exercise like running twice a week.” Although it seems more comfortable to kick back on the couch after a long day, the human body was designed to move, responding positively to physical activity.

According to Dr. Raj, “Regular exercise improves brain function and mood, reduces stress and anxiety, and leads to better sleep. It also reduces one’s risk of stroke and certain types of cancer, including breast and prostate cancer.” On the flip side, the dangers of a sedentary lifestyle include: high blood pressure and cholesterol, heart disease, reduced circulation, and loss of muscle bone and strength. While this may sound bleak to anyone dealing with a sedentary lifestyle or “sitting disease,” a term coined by the scientific community to denote the negative effects of inactivity, the good news is that it’s never too late to jumpstart healthier habits.

Dr. Raj provides the following suggestions to get moving on a path towards better physical and mental health:

• Start your day with some form of exercise for twenty minutes, if you have the time – take your dog for a long walk or walk and talk with a friend.
• If your work is typically done seated at a desk, request a standing desk or make your own by propping up your computer and allow yourself some stretching time every hour.
• Multitask while watching television by doing floor exercises during commercial breaks or, better yet, venture outside to garden or play a family kickball game.
• Use technology as motivation by downloading an app to track your steps and strive for 10,000 steps daily.

“Investment in health brings the best rate of return,” says Dr. Raj, who practices what she preaches by making time for herself in her busy schedule as a physician. “I try to walk as much as I can during work and at home, finding every opportunity to get active.”

To make an appointment with Dr. Raj at her Evanston office, please call 847.733.1495. To book an appointment online or read more about Presence Health physicians, please visit PresenceHealth.org/findadoc.

About Presence Medical Group

Presence Medical Group is a physician-led multispecialty group with over 80 locations and more than 300 health care providers throughout Illinois. Presence Medical Group is part of Presence Health.

About Presence Health

Presence Health is one of the largest Catholic health systems in Illinois, providing compassionate care to over 4 million people. With over 150 sites of care including 10 hospitals, over 15,000 associates, and more than 4,000 medical professionals, Presence Health has annual revenue of $2.6 billion.