PERRY BUCHANAN: Christmas is over and it’s time to get moving

Christmas is over. That means it’s resolution time.

While a good majority of us have fitness resolutions, we should also consider this a time to save money on health care. Health care costs in the U.S. are at a crisis level, currently reaching a peak of over $10,300 per person annually, according to government statistics.

Demand for services and their rising costs are responsible for the greatest increases in spending. More than half of all Americans suffer from one or more chronic conditions, including diabetes, heart disease, hypertension, stroke, pulmonary conditions, cancers and mental health disorders. The cost of diagnosis and treatment for these conditions account for more than 75 percent of the nation’s annual health care costs.

While there is no single answer, most chronic diseases can be prevented or improved with regular exercise. Rather than seeking out costly cures, we need to act on the knowledge that exercise is a powerful, affordable and accessible form of medicine.

According to the CDC, if inactive Americans were to begin exercising, we, as a nation, could save over $80 billion in direct medical costs each year! The more risk factors one has, the greater the chance of developing disease. Some health risk factors such as age and family history are out of our control, while others are modifiable. Modifiable ones include physical activity, weight, cholesterol, blood pressure and smoking.

Obesity, diabetes, heart disease, high blood pressure and cancer are associated with poor lifestyle behavior, such as being inactive, poor diet, smoking, alcohol and drug abuse. The prevalence of these lifestyle diseases among Americans and the economic burden are apparent.

We are paying more out of pocket for medical treatment and prescriptions than ever before. In the U.S., health care expenditures make up highest percentage of Gross Domestic Product (GDP) than any other country in the world, according to the World Health Organization.

Research conducted over the past 30 years leaves no doubt that exercise is an effective strategy to fight the effects of many adverse health concerns. Working proactively to thwart disease is not just economical, but common sense. Currently the nation is at risk with these grim statistics.

• Only one of every three adults exercise regularly. One in four does not exercise at all.

• Two of every three adults are overweight or obese.

• Nearly 40 percent of adults spend most of their day sitting.

• Eight out of 10 adults recognize the benefits of exercise, but only two meet physical activity guidelines.

• U.S. adults report that they watch television an average of 2.2 hours per day and use a computer for 1.7 hours per day outside of working hours.

• If the number of obese and overweight adults in the U.S. continues to grow as it has over the past three decades, nearly nine out of 10 adults will be considered overweight or obese by 2030.

There is no simple solution to our growing health crisis. It is evident, however, that if everyone were to become physically active, the savings for the individual as well as for employers and the nation would be dramatic. What we know through strong scientific evidence is that exercise has the following benefits.

• Risk of premature death, heart disease, stroke, diabetes, high blood pressure, colon cancer and breast cancer are reduced. Depression, anxiety and stress are reduced.

• Exercise helps control weight.

• Exercise helps build and maintain healthy bones, muscles, and joints. Risk for falling is decreased.

• Self-image is enhanced, and psychological well-being is promoted through exercise.

• Energy levels are increased.

• There is a reduction in the risk of cognitive decline. Creative thinking is stimulated.

Increasing one’s current activity level, even just slightly, can begin to tip the scales favorably. Adding just a few minutes of activity each day can begin to improve fitness levels. Physical activity guidelines suggest that to achieve health benefits, adults should try to accumulate 150 minutes per week of moderate physical activity (or 75 minutes of vigorous activity) and engage in resistance training to strengthen all the major muscles twice per week.

Whether you exercise moderately for 30 minutes five times per week or vigorously for 25 minutes three times per week, the overall goal is to accrue consistent physical activity. There really is a magic pill. It’s called exercise!

Perry Buchanan, owner of PT Gym, is certified as an Exercise Physiologist through the American College of Sports Medicine, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Email him at [email protected]. Follow @ptgym on Twitter.