Exercise Guideline

It is no doubt that exercise for 30 minutes every day is benefit a lot to our health, but nearly 75% adults cannot achieve the goal in Taiwan. Where is the problem? Maybe it is not because of insufficient promotion, but due to fundamental reasons. Is 30 minutes too long for people to take exercise? Can it shorten to 15 minutes? National Health Research Institutes research finds out exercise for 15 minutes daily can prolong our lives as well. It would be no excuse to everyone for it gets much easier to take exercise for 15 minutes rather than 30 minutes. Different from the physical labor arising from daily housework, transportation and work, what we promote is to exercise “on purpose” which is voluntary and enjoyable to make endorphin secreted in our brain.

Is it really useful to have a 15-min walk each day? Our studies shows that 15-min exercise everyday will benefit a lot to patients with diabetes and high uric acid. Additionally, taking exercise 15 minutes steadily can prevent and treat various diseases. “Exercise is just like the closet thing to a miracle drug.” the CDC director said. Exercise has 4 types depending on different goals is as following:  (What we focus on in this guideline is Type 1.)

Type 1: Cardiopulmonary function (eg. aerobic exercise, exercise walking)

Type 2: Calisthenics Training (eg. weightlifting, horizontal bar & parallel bars)

Type 3: Flexibility (eg. yuanchi dance, social dance)

Type 4: Weight control (eg. exercise for long periods of time)

Even perfect guideline could be useless if we put the guideline on the shelf. We wish to start from the medical personnel. First, we must promote the benefit of taking exercise to the public for nearly 60-70% adults don’t reach the goal of  doing 15-min exercise. The fact is that only health insurance and taking medicine is insufficient to keep us healthy. Taking exercise can not only help us from being illness, but also have exceptional advantages after the treatment. That is the reason we establish “Taiwan Medical Alliance for Physical Activity, TMAPA” to set an example for patients to follow such as 15-min walk or 5-min jogging each day. Next time, when the medical personnel meet their patients, they can say “Have you take a 15-min walk today?” as well. They can also remind their patients that no exercise would increase the possibility of getting cancer, heart attack, and stroke.

We acknowledge that NHRI Forum provides an optimal platform to spread the guideline to the society. We wish that it can deliver to all medical personnel in Taiwan in the future. Furthermore, we can use a touching slogan to encourage our patients to start exercise and keep exercise.

(More NHRI Forum publications: http://book.nhri.org.tw/)