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Howard J. Luks, MD

Howard J. Luks, MD

Orthopedic Surgeon Sports Medicine Specialist

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Longevity

Building an exercise routine: The 30-day challenge

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Howard J. Luks, MD Updated Dec 14, 2023 Read time: 4 mins

Starting and committing to a new exercise program can be a challenge. Here we discuss the concept of a 30-day challenge.

Staying with the same theory that keeping healthy advice simple might help many of you

Let’s face it; change is hard. However, habits, once formed, are easy to maintain. Getting folks to adopt healthier lifestyle choices is something I try and accomplish every day in the office. It’s not easy to do. There are very different strategic approaches out there… some work, many don’t.

Pursuing a longer “healthspan,” the period of time that you are cognitively intact and physically able, does not need to be complicated. Exercise does not need to be painful and sweaty. What does work is seeing the benefits… once it becomes routine and people feel better in general or feel better for accomplishing something, it often sticks.

I have been an orthopedic surgeon for nearly 25 years. While I have returned many athletes to the playing field with my knife and replaced more knees than I can count— I am often most pleased with being able to dramatically help entire families improve their health with lifestyle and dietary modification.

Those are, by far, the biggest success stories in my practice. Returning people to a path of being metabolically fit will impact their entire life and the lives of those they bring along on their journey.

I’ve noticed that failure comes from looking down a far too long runway, like wanting to run ten mi, lose 50 lbs, or completely get off medications. I’ll come back to this in a moment…Longevity or a longer Healthspan isn’t rocket science. There are no miracle supplements or diets. 80% of us will die from very predictable causes. Heart disease, dementia, complications from diabetes, cancer, falls, etc. Exercise addresses all of these. More so than most medications.

85-year-olds develop new muscle growth and improved metabolic health from a few workout sessions. You’re never too old to adopt these strategies. Many older patients are afraid to exercise or are told not to do something because they are too old. That is simply untrue. As long as your doctor gives you the green light, you too can benefit from walking and a resistance exercise program. You will feel better, feel more stable when you walk and struggle less to get up from a chair or walk stairs. These are the earliest findings in frailty. Frailty can be avoided in many cases with simple interventions.

But exercise sounds painful… it conjures up thoughts of sweat and pain or hours in a gym. The CDC reports that only 23% of people get enough exercise. It’s important to understand that “exercise” doesn’t have to be painful… it doesn’t have to be sweaty.

walking improves our health

Walking as little as 8000 steps a day can improve your metabolic health. Getting outside can improve your mood, your well-being, and your overall health. This is especially true for the older generations. You’re never too old to exercise. There is no reason you can’t walk, lift objects, push objects and pursue other healthier lifestyle changes. It’s not too late.

Mitochondria

Poor metabolic health or poor mitochondrial function is the root cause of metabolic syndrome, heart disease, type 2 diabetes, upwards of 40% of dementia cases, and many forms of cancer. Exercise and eating well are the only ways to improve metabolic function.

Benefits of exercise
Benefits of exercise

Goals matter… if the goal is too lofty and the goalposts too far downfield, it will be hard to initiate any exercise program. Furthermore, it will be too easy to quit. Quitting is just as painful because then we failed at something… and that gets even more depressing.

Do you have questions regarding an Orthopedic injury or longevity? 

Do you want to talk to an expert who can listen to you for 45-60 minutes and explain the options in detail? 

Dr. Howard Luks offers remote guidance sessions to review your X-ray or MRI images and explain your options. 

Dr. Luks has also received hundreds of requests for educational sessions on the topics discussed in his book, Longevity Simplified.

Schedule Remote Session

I find 30-day challenges useful… I find that setting realistic goals and short-term goals to be far more effective. Those goals can become habits you want to adopt… or things you want to give up. Like I am going to walk for 15 min every day. Or, I am going to not eat ___ for a month.

Once 30 days arrive, many people will stick with it. They’ll have the confidence, and they’ll feel better. Habits can be formed in 30 days. The key is to keep your goals simple and easy to accomplish. If you’ve been under a pandemic house shut down for a year, your goal should not be to run 2 miles a day… if you haven’t left your home other than for food in 12 months, then your goal is not to find a 5-mile hike. Please keep it simple to achieve and easy to accomplish… after 30 days, many want to build on what they have accomplished.

The next 30 days of your life are going to pass by… whether you participate or not.

Categories: Longevity, Metabolic Health, Notes Tags: exercise, metabolic health

Disclaimer:  this information is for your education and should not be considered medical advice regarding diagnosis or treatment recommendations. Some links on this page may be affiliate links. Read the full disclaimer.
Dr. Howard J. Luks

Howard J. Luks, MD is a leading orthopedic surgeon & sports medicine specialist. An expert in shoulder, knee, and other sports injuries, and author of Longevity... Simplified.

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Further Reading:

metabolic health and orthopedic surgery
Carbs and Triglycerides: Their relationship and its ability to predict the presence of insulin resistance
vegetables for weight loss and gut health
Making the transition to a Plant-Based Diet
Benefits of exercise
Exercise reduces chronic inflammation- a known killer.
walking improves our health
Longevity simplified—lesson 1. Just move more.

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Dr. Howard J. Luks

Howard J. Luks, MD is a leading orthopedic surgeon & sports medicine specialist. An expert in shoulder, knee, and other sports injuries, and author of Longevity... Simplified.

About · Contact · Private Consultation

Remote Guidance Sessions
  • Facebook
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Join the thousands of followers who rely on Dr. Howard J. Luks, a board-certified orthopedic surgeon specializing in Sports Medicine, with tools, tactics, and techniques for simplifying longevity.

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An easy-to-read guide that tosses out the myths and clears up the truth behind living longer. As you read this book, you will:

  • Understand the science behind the recommendations for living a longer and healthier life.
  • Understand that all our bodies’ systems are interconnected and rely on one another.
  • Connect the dots to poor metabolic health and take steps to reverse this path.
  • Recognize that fear doesn't need to be your reality.
  • Recognizing that most people view “exercise” as unpleasant work.
  • Stop going down “rabbit holes” of false information.
  • Realize you don't have to change as much as you think.
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Howard J. Luks, MD

Orthopedic Surgery & Sports Medicine

128 Ashford Avenue
Dobbs Ferry, NY 10522

(914)-559-1900
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