My Doctor Online The Permanente Medical Group
Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
A Prescription for Good Health
Benefits of Exercise
Regular exercise can give you more energy, help you sleep better, improve your mood, boost memory and concentration, and reduce your risk of developing chronic health conditions.
Making exercise a part of your routine is one of the most important things you can do for your health. It is effective prevention and treatment for many chronic conditions and can vastly improve your overall health.
The long-term health benefits of exercise include:
- Reduced risk of heart disease, stroke, type 2 diabetes, and osteoporosis
- Protection against cancer of the colon, breast, and cervix
- Help in achieving and maintaining a healthy weight
- Stronger bones, muscles, and joints
- Lower blood pressure, which decreases your risk of stroke, heart attack, heart failure, or kidney failure
- Increased "good" artery-clearing cholesterol (high-density lipoprotein, or HDL), which prevents heart attacks
- Prevention or treatment of depression
The immediate benefits of exercise include:
- More energy
- Improved concentration and memory
- Enhanced mood
- Improved posture, balance, and flexibility
- Reduced stress and anxiety
- Better sleep
- Weight loss
- Weight maintenance
How Much Exercise Do I Need?
Aim for 150 minutes a week of moderate physical activity, or at least 30 minutes per day on most days of the week. By moderate, we mean that you should notice an increase in your heart rate, but you should still be able to talk comfortably.
Choose one or more activities that you really enjoy. Some people find it helpful to exercise with a friend for support and motivation.
What Kind of Exercise Should I Do?
We recommend a combination of 4 different types of exercises to get the best workout and to avoid injury.
Strengthening exercises tone your muscles and keep your bones strong. Some examples include:
- Lifting weights
- Working with resistance bands (adjustable rubber bands that can be used at home or at the gym)
- Using your body weight for resistance, as with pushups, heavy gardening, digging or shoveling, yoga, or pilates
Aerobic exercises (cardiovascular) burn calories, build endurance, and are good for your mental health, too. Aerobic exercises raise your heart rate and make you breathe harder. Some examples include:
- Brisk walking
- Jogging
- Dancing
- Swimming
- Skiing
- Hiking
- Bicycling
- Skating
Balance exercises help build leg muscles, strengthen your core (abdominal muscles), and prevent falls. Some examples include:
- Standing on one foot
- Walking heel-to-toe
- Tai chi
- Yoga
- Pilates
Flexibility exercises help lengthen your muscles, increase range of motion, and promote circulation. Some examples include:
- Stretches, for every muscle group
- Yoga
- Pilates
Additional References:
- PDF Link to Physical Activity Benefits
- PDF Link to Physical Activity Every Move Matters (Spanish)
- External Link to The Hundred Pushups Training Program
- External Link to Map My Run
- External Link to Map My Ride
Related Health Tools:
Classes and Coaching
- Wellness Coaching Wellness Coaching
Interactive Programs
- Health Coach: Let's Get Physical Health Coach: Let's Get Physical
Personal Logs and Diaries
- Physical Activity Log Physical Activity Log
Podcasts
- Exercise Lite Exercise Lite
- Exercise Smart Exercise Smart
- Walking For Health Walking For Health
Videos
- Exercise for Life Exercise for Life
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.