I am prescribing exercise: a daily walk for your health condition

Would YOU accept this prescription from your general practitioner or medical specialist?

I do wonder how many times a patient walks out of the Dr.’s office and the Dr. is left wondering why their alternative prescription was not as readily accepted as the medication prescription issued for their patient’s presented need. But I suspect if this was the case the patient would be at risk of struggling with confidence in their Dr.’s diagnostic abilities and may either ignore the advice or seek a second opinion.

Have you ever thought about this?

Well, I know several friends who have had good relationships with their family G.P.s and have had the challenge put to them that they need to simply exercise – just walk more (or start walking!) - ‘just move’ – that’s right: Exercise! In one instance, it was to assist to relieve stress, another to reduce increasing blood pressure, another to ward off the threat of developing diabetes and yet another to manage a developing experience of depression. One very supportive G.P. advised that if weight loss for health was truly the intention, 1) walk and 2) eat more mindfully and 3) Don’t stop doing 1 and 2! How many of us would take this advice as seriously as when we are prescribed a tablet and are told “Do not miss one” and “Take the whole course”.

Well, the fact is that it is firstly about rewiring our brain to accept what is good medicine and then rewiring to undertake what is good medicine. Dr. John Arden, in a lecture I attended recently stated, “To learn a new skill you must do what you do not feel like doing so that eventually you feel like doing it. The more you practice the new skill, the more your brain rewires to make that skill come easily.” I suggest this includes daily exercise or WALKING!

Wendy Suzuki discusses ‘The brain-changing benefits of exercise’ on TED Talks. It’s certainly worth the 13 minutes of listening – download it onto your phone, go for a walk and listen to this 😊. Warning though - you may be energised and in fact – A sense of Wellbeing may become a regular part of your experience of life if you persist!

So, what about children and adolescents, young adults, middle aged and seniors … Is it the same for all age groups? Well yes! Each age group faces differing physiological and psychological changes and risks and exercise/walking can make a serious difference. Where we walk can also make a further difference! A study of children with ADHD characteristics found that these children were able to concentrate better after a 20 minute walk in a park than after a walk in their built environments. Twenty minutes was enough of a walk in ‘green-space’ (a park) to elevate their attention and concentration capacity! As the researchers concluded: “Doses of nature ... might serve as a safe, inexpensive, widely accessible new tool in the tool kit for managing ADHD symptoms.”

This tells you and me that we could safely surmise for us, that a lunch break ranging from 30 to 60 minutes, and if necessary, a 5-minute drive to the nearest local park (most of Australia is fortunate here) and a 20-minute walk is quite achievable. It could be work-life changing and personally, psychologically and physiologically revolutionary. Studies of older aged cohorts have found moderate intensity aerobic training (this could be walking) was most beneficial. Another study found similar results for the older person cohort where they specifically identified leisure time physical activities and walking were positively related to both physical health and mental wellbeing.

Looking in contrast to the youth population another study finds there is a genuine challenge to achieve physical activity engagement for the teenage cohort. This age group need the ‘right opportunities’ to be active. So, we know we benefit physically and mentally from physical activity, but it needs to be the right activities for the right age cohort! Therein lies a challenge, if youth don’t want to play sport or exercise, how could walking be made a more palatable activity? We’d need to ask them!

Keep in mind when you need another ‘script’: exercise reduces stress, strengthens the mind and body, and promotes the growth of new brain cells and so much more. As Dr. John Arden reminds us our brains are not hard-wired brain but are wonderfully soft-wired! So, we can keep shaping and transforming our brain the more we work out – the more we build the health of our brain and body.

Oh! Then there’s the challenge of persevering when we don’t feel like it … that’s easily fixed too. The prescription for that is conscript a Goal Buddy … even drag in your friend as an Exercise Buddy to share the daily exercise/walk with you. You will be doing them a BIG brain and body favour into the bargain!

YES - there are even studies to evidence that a goal buddy will do the trick …

How do I do the Goal Buddy/Exercise Buddy thing you ask? Well, let’s keep it simple…

Step 1: Think of the right Goal Buddy

Think of the right Goal Buddy This person will share the journey with you, keeping you accountable and committed to your goal. They will support you, check your progress, provide feedback, motivate and encourage you. WHO? A goal buddy can be anyone; a close friend or a member of your family, a colleague or former co-worker, or somebody you only meet online.

Step 2: Work out a schedule

To optimise your efforts and commitment, meet regularly with your goal buddy. Be held accountable, share and work through your challenges to be sure you are still on track.

Step 3: Remember Dr. John Arden’s guide for you to Rewire your Brain – F.E.E.D.

• Stay FOCUSED

• EFFORT will establish the habit

• EFFORTLESSNESS will eventually kick in

• DETERMINATION will keep you keep going

So, what will you do next time you go to the Dr.’s? Well, I will definitely be thinking do I need a script or a bit of encouragement? I’ll leave that to the Dr. to lead with their expertise … But I will chose to be encouraged, and not disappointed with this outcome:

Doctor: “I am prescribing exercise – a daily walk for your health condition.”

You/Me: “Yes Doctor! Yep, I’ll take some of that thank you.”