Doctor Buddies: A Healthy Exercise Diet Is Important

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Welcome to our first edition of our Doctor Buddies column. Let’s start with the introductions. We are the providers of the PeaceHealth Woodland Clinic, Dr Timothy Horrocks and Philip Ross, PA-C.

You’ll find us in The Reflector each month where we’ll share our thoughts on common medical issues we’re frequently asked about. If you don’t know us, we practice in a small primary care clinic at 527 2nd St. in Woodland across from Spoos Tap House.

We offer a wide range of family medicine services, from blood pressure treatment to minor surgery. We take all the insurance and pay the patients in cash. We don’t turn people down and we see all ages. We also have a clinical pharmacist onsite once a week as an expert resource to help with medication and diet management.

The clinic has a modern and modern small town feel and our staff includes Kim, Emily and Amanda who will be happy to see you. For our inaugural column, we thought that with the changing weather and we all couldn’t wait to get out of our homes, we were going to focus on exercising.

A healthy exercise regimen

Today we wanted to briefly cover what we as medical providers consider a healthy exercise regimen. We recognize that this may sound common knowledge, but you might be surprised at what is taken for commonplace these days.

When we ask people if they exercise, the usual response is “yes, I weed my garden twice a week” or “yes, I do things in the yard. While these activities are great first steps in a fitness program, they are not considered real exercise.

We think of exercise as something that makes you hot, sweaty, and short of breath for at least 30 minutes a day. Exercise is an action that you make a conscious effort to do. Examples are running, jogging, brisk walking, biking, swimming, hiking, weight lifting, dancing, and rowing, and many other activities not on this list count as well.

Gardening can be considered an exercise if it involves hard work that causes you to get hot, sweaty, and short of breath. High Intensity Interval Training (HIIT) may be one of the best exercise regimes to try.

A little exercise is better
that no exercise

If this list of exercises is too daunting, don’t give up before you’ve even started. Instead, think realistically about activities that will get you up and moving – that will push you past your current activity level without overcoming you.

This can include going up and down the stairs instead of taking the elevator, seeing how many pushups you can do, or parking your car at the far end of the parking lot. After a few days you will probably be surprised to find that what was difficult on Monday seems a lot easier on Friday.

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Timothy Horrocks, MD, received his undergraduate degree from the University of Utah and his medical degree from St. Louis University Medical School in Missouri. He completed his family medicine residency at the PeaceHealth Southwest Family Medicine Residency in Vancouver. He is married and the father of three children, two dogs, two ducks and a cockatiel. He enjoys soccer, cooking and gardening. He is also fluent in Spanish.

Philip Ross, PA-C, is from Clatskanie, Oregon. He served four years in the United States Navy as a gunnery officer. He went on to earn his undergraduate degree from Portland State University and his medical degree from Heritage University in Washington State. He is married with his first child on the way. Ross also has a dog named Rusty and two cats. He enjoys spending his free time indulging in outdoor activities such as hunting, fishing, hiking, travel and boating. He also enjoys playing music on drums and guitar.


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