The Portland Clinic and its physicians are once again encouraging Oregon residents to find new ways to exercise and stay healthy during the summer months.

"Here in the Great Northwest, you can bike around town, hike in the mountains, surf and windsurf or choose from a multitude of indoor gyms when it's raining," comments Dr. Robert Dexter, Internal Medicine Physician at The Portland Clinic.  "Nothing has as many beneficial effects on health as exercise."

Regular exercise reduces the risk of heart disease, diabetes, high blood pressure and osteoporosis while also treating depression and insomnia.  The Center for Disease Control and Prevention and The Portland Clinic recommend one of the following minimum amounts of activity each week for adults:

• At least two and a half hours of moderate-intensity aerobic activity (such as brisk walking)
• At least one hour and 15 minutes of vigorous aerobic activity (such as running)
• In addition, the CDC recommends participating in muscle-strengthening exercises two or more days per week.

Start Slowly and Every Little Bit Will Help

Many busy Americans find it difficult to find the time to exercise regularly, choosing rest over physical activity.  However, studies have shown that sleeping a few minutes less in the morning and opting for exercise leads to more energy throughout the day and more restorative sleep at night.  As always, it is recommended that patients consult their doctor before beginning a new exercise routine.  According to the CDC, heart events are rare during exercise, but the risks do go up if a person suddenly becomes much more active than usual.  The Journal of the American Heart Association published a recent study on data released from researchers at Harvard Medical School presenting a 10-year Women's Health Study that showed moderate exercise reduced the risk of heart disease by 27 to 41-percent depending on the age and weight of the participants.

Get the Entire Family Moving

Summer is the perfect time to enjoy all that Portland and neighboring areas have to offer!  The Portland Clinic recommends that children and teenagers get a full hour of physical activity daily because adolescents will build a majority of their bone mass by the time they are 20 years old.  
The Portland area is surrounded in all directions by numerous hiking and biking destinations admired by outdoor enthusiasts nation-wide.  The importance of instilling healthy exercise habits in children leads to a new generation of Americans with healthy minds and bodies.  Visit the following sites for details and locations for some of the best outdoor areas Portland has to offer

• Travel Portland

• GORP.com - Outdoor Recreation Web site

To schedule an appointment with a General Practitioner or Dietician at The Portland Clinic call 503.223.3113 or the specialty section for more information.