What Exercise Should You Do Daily for Disease Prevention?

Exercise Educational handout

Treatment for Disease - EXERCISE

Exercise To Eliminate Disease and More!!!  

Treatment for ALL disease should start with drinking plenty of water and exercising daily.  According to CBS News, 80-90% of adults and teens do not exercise.  That is 8-9 out of every 10 people that do NOT exercise.  No wonder health care costs are rising and disease is rampant in the United States.  The biggest problem we see as practitioners is the advice we give our patients about diet and exercise are completely ignored and patients just want to feel relief from the symptoms of the disease.  A disease is your body’s way of telling you that you are doing something wrong (most likely following a Western diet and failing to exercise).   

With that being said, DO NOT RELY ON YOUR PRACTITIONER TO CURE YOUR DISEASE.  This is up to YOU and YOU alone.  You can choose today to start eating better, exercising daily, and healing your body from the inside out.  We will be going into more depth about diet, but here we will be talking about exercise.

What Are Some of the Benefits of Exercise?

Exercise is one of the biggest activities you can engage in to improve your life, from your mood to your sex drive.  A dopamine hit will come across you and last throughout the day.  Dopamine is responsible for increasing calmness, awareness, and your presence in life while decreasing anxiety, depression, anger, and more.  Some other benefits of exercise include the following according to the Mayo Clinic:

  • Controls and helps you lose weight
  • Combats health conditions and disease
  • Improves your mood and combats depression
  • Boosts energy levels
  • Promotes better sleep
  • Puts the spark back into your sex life!

What a Sedentary Lifestyle Causes…

Lack of physical activity can cause a list of ailments and symptoms which increase your risk for developing disease.  Sedentary lifestyles causes an extreme dive opposite of those exercise enhancing benefits above.  According to Men’s Health, these are:

  • Depression, anxiety, restlessness, hopelessness, or even fatigue
  • SIGNIFICANT increased risk of cancer
  • Memory loss
  • Increased blood sugar and risk for diabetes
  • No more sex… Or at least a decreased sex drive :(
  • Terrible sleep
  • Increased back pain (especially lower back)

How Much to Exercise?

This depends on the shape that you are in, but we shoot for about 210 minutes of exercise per week (30 minutes per day).  we know this sounds like a daunting task, but we are going to give you a complete action plan to get to 30 minutes per day.  We now do 45-60 minutes per day, six days per week.  WE DIDN’T START HERE.  We gradually worked our way up to it and we blocked off time every morning to work out.

Exercise Plan If You Are Currently NOT Exercising

How do you eat an elephant?  It is a pretty big task that would be tough, but you do it ONE BITE AT A TIME!

  • Week one is all about getting back into the routine or creating a routine
    • Start waking up an hour earlier, hyper-hydrating,  and going on a five minute brisk walk (or as long as you can)
    • Do this daily (Pain permitting, and soreness is not pain. Walk through the soreness.)
    • FIVE MINUTES PER DAY is all you need to get a habit started
  • Week two through six is all about adding time
    • Add five minutes per week.
      • Week two = 10 minutes of brisk walking per day
      • Week three = 15 minutes of brisk walking per day
      • Week four = 20 minutes of brisk walking per day
      • Week five = 25 minutes of brisk walking per day
      • Week six = 30 minutes of brisk walking per day
  • After week six, maintain this 30 minutes per day at the VERY LEAST
    • If you can, continue adding five minutes per week until you get to 60 minutes per day

What we see with our patients that start doing this is they can’t stop and exercise becomes an addiction, but a good one.  We have seen overweight, 50 year olds lose 100 pounds and walk a half marathon within a year of starting this.  

Exercise Plan If You Are Currently Exercising

Keep up the good work.  See how you stack up against 210 minutes per week and try to get there if you are not already there.  You are on the right path.

Meet Beth (True Story)

Beth was a patient of ours who was always cheerful and full of life.  Beth was about 210 pounds and 55 years old.  She did not exercise or eat well.  One night she fainted in her house.  She was rushed to the hospital with a blood sugar of over 700 and on the verge of dying.  Beth did survive and decided she was going to take matters into her own hands.  

She completely changed her diet, eliminating all processed foods (breads, cereals, processed meats) and started an exercise program.  In 90 days, she was able to lose 30 pounds and is feeling better than ever.  We are so thrilled!  She was a diabetic at the ER visit, but is now almost medication free!

This is the power of diet, hydration, and exercise.


No doctor is going to heal you.  We are trained in Western medicine which is mostly about symptom relief, not disease prevention.  We (both western trained doctors) believe in a different approach to medicine and it involves healing your body from the inside out with hydration, exercise, diet, and more.  We know you can do it too!

We Want To Hear About It

Nothing fulfills us more than seeing patients succeed with a plan that we have set out for them.  Please share your successes with any of our programs or products on our Facebook page and tag us if you can!  Make sure to include pictures.  Click here to head to our Facebook page (don’t forget to like us).

Also if you know anyone that can benefit from our products or program, a referral is one of the biggest compliments you can give us!  :)


One Love,

Dr. Travis Zigler, Heyedrate, Dry Eye Treatment, Exercise

Dr. Travis Zigler


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Harvey carter on November 12 2017 at 08:18PM

I am 93 I play golf 3 days a week Go to fitness center 3 days a week Even on Sunday work out after church work out is about one hour

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