If your doctor hasn’t already prescribed it, he or she might soon. Medical studies are revealing a single prescription that could ward off and treat dozens of diseases.

What is this magical prescription? None other than exercise.

Your level of physical activity is a health predictor
The American Medical Association (AMA) and the American College of Sports Medicine (ACSM) are encouraging doctors to treat exercise as equal to other vital signs they routinely monitor, as important as height, weight, temperature and blood pressure.

We’ve joked about the “couch potato” for years now. But the couch-potato syndrome is no laughing matter. Physical inactivity is becoming a serious problem, contributing to a rash of chronic diseases: obesity, coronary artery disease, high triglycerides, low levels of HDL (good) cholesterol, cancer, depression, anxiety, arthritis, osteoporosis, high blood pressure, diabetes and joint pain, to name a few. And these conditions affect all of us by contributing to rising health care costs.

Here are a few of the findings:

• Exercise such as walking increases the blood flow to the brain. The results? Increased mental sharpness. In fact, researchers say that walking at least 15–30 minutes at a time, three days a week , can lower your likelihood of getting Alzheimer ’s disease, even if you’re genetically predisposed to it.
• Regular walking causes the brain to release endorphins, or “happy” chemicals, that can effectively reduce bouts of depression.
• Regular activity into your 50s and 60s can increase your life expectancy by 35%. If you have high heart risk, the benefit increases to 45%. What’s more, even if you’re overweight, you’ll enjoy some of the health benefits of exercise.

How much activity counts?
Contrary to previous recommendations, walks to and from the copy machine or your car don’t really count toward your physical activity quota. Although the old saying that “anything is better than nothing” still applies, cardiovascular benefits aren’t achieved by leisurely strolls. In order to benefit from physical activity, you need:

• Uninterrupted periods of at least 10 minutes that noticeably raise your heart rate.
• Moderate- to vigorous-intensity workouts
• 30 minutes a day, five days a week, of moderate-intensity activity (such as walking).
• 20 minutes a day, three days a week, of vigorous-intensity activity (such as jogging).
• Resistance exercises that use major muscle groups, such as weight-training, at least two days a week.

Start the walking habit today
Walking is one of the best ways to achieve your wellness goals.

“Anyone can benefit from walking,” says Mark W. Niedfeldt, MD, an Associate Professor of Family and Community Medicine at the Medical College of Wisconsin. “Exercise has to become a habit for everyone.”

But don’t be put off by the recommendations if you’re a recovering couch potato. Start slowly and work your way up. The good news is it’s never too late to start. According to Dr. Niedfeldt, even middle-aged and older people who have never exercised will enjoy the benefits.

Wellness Walk:  Just what the doctor ordered
What’s the best way to start? How about the Wellness Walk/Run at this year’s Southern Baptist Convention annual meeting?

Each year, GuideStone hosts the Wellness Walk/Run to promote wellness among Southern Baptists. This year, the walk will take place Tuesday, June 10, at White River State Park in Indianapolis, Ind. Runners and walkers may choose between a one-mile and a 5K course. Warm-up begins at 6:15 a.m. Start times will stagger for runners and walkers, beginning at 6:30 a.m.

The theme for this year’s walk/run is Mission Milestone: 90 Years of Great Strides, in celebration of GuideStone’s 90^th anniversary.

“God has called all of us to be good stewards of our physical bodies. Not only does walking help us improve our physical health, it’s a wonderful way to reduce stress and take time to enjoy God’s creation,” said GuideStone President O.S. Hawkins.

Last year, nearly 600 messengers and their family members walked for wellness at the convention meeting in San Antonio, Tex. Some were serious runners, while others were taking their first steps toward a more physical lifestyle.

“Walking is an activity that nearly everyone can participate in. I encourage everyone who can to register for the Wellness Walk and start making healthier choices that impact your total health,” said Hawkins.

Registration for the Wellness Walk/Run is free and is available online or by calling 1-888-98-GUIDE (1-888-984-8433). Registered walkers may pick up bib numbers at GuideStone’s Wellness Walk booth at the Convention on Sunday and Monday, June 8–9. The first 500 registered walkers who come by the registration table will receive a free T-shirt.