Dr. Dean Ornish's Lifestyle Program Components: Exercise

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Bryce Williams is an exercise physiologist specializing in the prevention and treatment of heart disease and other chronic illnesses. Join Williams for a discussion on how exercise fits into Dr. Dean Ornish's Lifestyle Program as a key component.

The opinions expressed herein are the guests' alone and have not been reviewed by a WebMD physician. If you have questions about your health, you should consult your personal physician. This event is meant for informational purposes only.

Moderator: Welcome to WebMD LIVE! Our guest tonight is Bryce Williams, MS, and the topic is "Dean Ornish, MD's Lifestyle Program Components: Exercise."

Bryce C. Williams, MS, is an exercise physiologist specializing in the prevention and treatment of heart disease and other chronic illnesses. He currently works with Dean Ornish, MD, at the nonprofit Preventive Medicine Research Institute (PMRI) and with Lifestyle Advantage, LLC, a joint venture sponsored by PMRI and Highmark Blue Cross Blue Shield. He enjoys lecturing to groups and at health care systems across the United States about the Ornish Program and the benefits of physical activity.

Williams received his bachelor's degree from Southern Methodist University and his graduate degree in exercise physiology from the University of Wisconsin at La Crosse. He is certified as an Exercise Specialist with the American College of Sports Medicine.

Welcome, Mr. Williams! How are you today?

Williams: I'm doing well, thank you very much. And thanks for having me.

Moderator: First off, please tell us a little bit about your background and expertise.

Williams: Sure. I'm a masters prepared exercise physiologist, and a certified exercise specialist with the American College of Sports Medicine. I specialize in working with individuals looking to prevent or treat chronic diseases, such as heart disease, cancer, etc. For the past several years, I've worked with Dr. Ornish at the non-profit Preventive Medicine Research Institute which has allowed me to speak with a wide variety of individuals across the country about exercise and their health. Currently, I'm working with Lifestyle Advantage, a joint venture between PMRI, and High Mark Blue Cross Blue Shield, in Pittsburgh, whose mission it is to expand access to Ornish Lifestyle Program nationwide.

homers1_WebMD: It seems like every week I read a magazine or see a television infomercial touting the latest exercise plan. Do you have any simple pointers on starting a successful exercise program?

Williams: That's a great question, because it's easy to get confused with the repeating and often contradictory information related to health and fitness. It should be comforting to know that the fundamentals of exercise are remarkably simple. Beginning an exercise program starts even before you lace up the first tennis shoe. Prior to beginning an exercise program, always consult with your physician. They should be able to instruct you in the principles of exercise and give you a good starting point. The second and perhaps most important fundamental of exercise is setting your goals. For example, are you looking to improve your health, increase your fitness level, or do you have a more specific goal such as running a 10k, or seeking to reverse heart disease? For most of us, just getting in the habit of engaging in regular physical activity should be our first goal. Over two-thirds of Americans report either engaging in no activity, or limited physical activity. A growing body of research indicates that significant health benefits can be obtained from simply moving from a sedentary lifestyle to minimal physical activity, with significant decreases in the risk of premature death or the development of chronic diseases, like heart disease, cancer, or osteoporosis. Specific guidelines for a well rounded fitness regimen, should include aerobic exercise for cardiovascular fitness, resistance training for muscular strength and endurance, and flexibility exercises to maintain range of motion and reduce the likelihood for injury. With regard to aerobic exercise, the general prescription is guided by the FITT principle. These four letters stand for Frequency or how often you exercise, Intensity, how hard you exercise, Time, how long you exercise, and Type, or what modality of exercise you perform, i.e., running, cycling, swimming, etc. The final key in beginning an exercise program is to start slowly, and progress gradually allowing your body to adapt to the new exercises.