The Official Orthopedic Healthcare Provider of the Tulsa Shock

Shock Health Tip
We all know things change after high school, most often it is for the better, but as we age we gain about one pound per year. A typically 30 year old has gained at least 12 additional pounds in this time span. With the added weight, there is an increased risk of cardiovascular disease and declining health.

The American Heart Association and American College of Sports Medicine have released recommendations on the types and amounts of physical activity needed by healthy adults to improve and maintain health.

According to the latest joint guidelines on physical activity, all healthy adults aged 18 to 65 years need the following:

• activities that maintain or increase muscular strength and endurance a minimum of two days each week; and
• moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days each week; or
• vigorous-intensity aerobic physical activity for a minimum of 20 minutes on three days each week.

For example, a person can meet the minimum aerobic recommendation by walking briskly for 30 minutes daily. To determine the “briskness” of the walk, use the “talk/sing test.” As you walk you should be able to talk, but not sing. Vigorous-intensity activity is exemplified by jogging and causes rapid breathing and a substantial increase in heart rate.

Persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity. By reversing the weight gain trend, you will be able to fit in that prom attire for a long time to come.

Team Doctors


Kenneth Chekofsky, M.D.

Ryan Gursky, M.D.

Stephen Huang M.D.


Christian Luessenhop, M.D.

Lawrence Page D.O.

Bruce Markman, M.D.


Preston Phillips, M.D.