A Surgeon-Recommended Exercise Routine
Posted on Dec 07, 2016

Every year you tell yourself you’re going to start working out - but you don’t. And it’s understandable - as regular humans navigating the world, we’re often pulled in different directions. And exercise can feel like a burden on an already busy day.

And while it’s essential for good health, it doesn’t have to be a burden. Exercising can incorporate activities you already like to do, or do on a regular basis.

Why Is Exercise So Important?

Exercise is extremely important to your functional health and for cognition. You may be familiar with its benefits, like increased weight loss or weight maintenance, improved mobility later in life, cardiovascular health, and more.

But exercise also contributes to a prolonged and more active life by improving your DNA and cellular health.

It can reduce oxidative damage caused by free radicals by improving antioxidant activity throughout the body. These antioxidants neutralize free radicals and reduce your risk of degenerative diseases like arthritis and dementia. Exercise also helps to maintain a normal blood glucose level. Exercise also stimulates autophagy and mitophagy; these are the processes of ‘self-repair’ within a cell.

If you lower your risk of developing diseases later in life, you can continue doing what you enjoy doing, longer.  This is hugely beneficial both with regard to health, but also to wealth building.

Exercise Doesn’t Have To Be Complicated To Be Effective

You may find it difficult not to compare yourself to your friends or family, and their fitness level. However, it’s important to remember that it’s okay to workout based on your individual needs and level.

Comparing yourself to others when trying to incorporate exercise into your routine will only create added stress and anxiety - something you want to avoid if you want to start feeling better.

You’ll need at least 150 minutes of moderate exercise a week to see changes at the cellular level. This means you can lower inflammation, build muscle strength, improve balance, manage weight and improve your overall health.

150 minutes may sound like a lot - but it’s really only 30 minutes a day, five days a week. If this sounds daunting, just remember, you can reach this goal by performing low-impact exercises like walking, swimming, cycling, or practicing yoga.

A Surgeon-Recommended Exercise Routine:  Keep It Simple

You can also build up to the amount of time you spend in each activity. Say you’re not comfortable walking for 30 minutes a day, you can increase your walking time by parking further back in the parking lot while running errands. Then, as you feel more comfortable, you can start taking morning walks after breakfast to get your day going.

Whatever you decide to do, the best way to start is at your own pace, while steadily improving over time. Doing anything is better than doing nothing when it comes to human movement.

Recovery From Exercise

It can be difficult to get moving - especially if you’re experiencing pain. If you notice pain in your feet during or after exercise, that keeps you from being as mobile as you’d like to be, you’ll want to seek a physician’s guidance.

However, Dr. Warner also created The Healing Sole as a way to allow her patients and others to recover, strengthen and stretch the foot. This recovery device has several key features like appropriate arch support, rocker bottom sole, compressible inner heel, and non-compressible outer heel to improve overall foot health. She designed the shoe to allow the foot muscles to engage and be used more than they usually are as well.  

Dr. Warner also created several Well Theory supplements to aid in exercise recovery.

Tart Cherry Extract is a great way to lower inflammation and reduce pain naturally. One of Dr. Warner’s capsules contain 1,500mg of this extract without all the sugars and calories associated with juice or whole fruit!

As a part of the Longevity Series, NMN enhances physical activity. This precursor molecule to NAD+ helps increase aerobic capacity and muscular strength.

Dr. Warner’s Joint Health Multi is a powerhouse supplement containing turmeric, ginger and palmitoylethanolamide (PEA). It combines the ancient anti-inflammatory benefits of turmeric and ginger with PEA, a compound naturally produced by your body in response to pain.