What are some of the
benefits of physical activity?
Most people are aware of the stress
release from proper exercise. Physical activity of any sort also... Helps
build and maintain healthy bones, muscles, and joints. Helps control
weight, build lean muscle, and reduce fat. Prevents or delays the
development of high blood pressure and helps reduce blood pressure in
some adolescents with hypertension. Regular physical activity that is
performed on most days of the week reduces the risk of developing or
dying from some of the leading causes of illness and death in the World.
I know that exercise is good for
my heart health, but what kinds of activity are best?
Even low to
moderately intensive activity can help lower the risk of heart disease.
Examples of such activity are pleasure walking, stair climbing,
gardening, yard work, moderate-to-heavy housework, dancing, and home
exercise.
To get heart benefits from these activities, do one or more of
them every day. More vigorous exercises improve the fitness of the heart,
which can lower heart disease risk still more.
This kind of activity is
called "aerobic" activity and includes jogging, swimming, and jumping
rope.
Walking, bicycling, and dancing can also strengthen your heart, if
you do them briskly for at least 30 minutes, three or four times a week.
What good does exercise do
for people?
There are many benefits of appropriate exercise; be
sure to talk with your physician before starting any new exercise plan.
Physical activity and exercise programs should meet your needs and
skills. The amount and type of exercise depends on what you want to do.
Different exercises do different things: some may slow bone loss, others
may reduce the risk of falls, still others may improve the fitness of
your heart and lungs. Some may do all three. You can exercise at home
alone, with a buddy, or as part of a group.
Talk to your doctor before
you begin, especially if you are over 60 or have a medical problem. Move
at your own speed, and don't try to take on too much at first.
A dance class
can be a good idea if you haven't exercised for a long time or are just
beginning.
A qualified, dance teacher will make sure you are doing the movements
in the right way.
What type of exercise is appropriate for people?
It's a good idea to include some stretching, strength training, such as dance or
aerobic or endurance exercise in your exercise plan.
People who are weak
or frail, and may risk falling, should start slowly. Begin with
stretching and strength training; add dance or aerobics later.
Dance and Aerobics are safer
and easier once you feel balanced and your muscles are stronger.
Aerobic
exercises (also called endurance exercises)--strengthen the heart and
improve overall fitness by increasing the body's ability to use oxygen.
Swimming, walking, and dancing are "low-impact" aerobic activities. They
avoid the muscle and joint pounding of more "high-impact" exercises like
jogging and jumping rope.
Regular physical activity improves health in the following ways:
Reduces the risk of dying prematurely.
Reduces the risk of dying from
heart disease.
Reduces the risk of developing diabetes.
Reduces the risk
of developing high blood pressure.
Helps reduce blood pressure in people
who already have high blood pressure.
Reduces the risk of developing
colon cancer.
Reduces feelings of depressing and anxiety.
Helps control
weight.
Helps build and maintain healthy bones, muscles, and joints.
Helps older adults become stronger and better able to move about without
falling.
Promotes psychological well-being.
Does physical
activity affect heart disease?
Regular physical activity can help you
reduce your risk of coronary heart disease.
Being active helps women take
off extra pounds, helps to control blood pressure, lessens a diabetic’s
need for insulin, and boosts the level of "good" HDL-cholesterol. Some
studies also show that being inactive increases the risk of heart attack.
Do I need to get my doctor’s permission before I begin an exercise
program?
Most people do not need to see a doctor before they start a
gradual, sensible program of physical exercise. But do consult your
doctor before you start or increase physical activity if you: (1) have
heart trouble or have had a heart attack; (2) are taking medicine for
high blood pressure or a heart condition; (3) are over 50 years of age
and are not used to energetic activity; or (4) have a family history of
developing heart disease at a young age.
Who among adolescents is not exercising?
Nearly half of youths
aged 12-21 years are not vigorously active on a regular basis. About 14
percent of young people report no recent physical activity. Inactivity is
more common among females (14%) than males (7%) and among black females
(21%) than white females (12%).
Participation in all types physical
activity declines strikingly as age or grade in school increases. Only 19
percent of all high school students are active for 20 minutes or more,
five days a week, in physical education classes.
What are the keys to success in exercise?
Go slowly. Build up your
activity level gradually. For example, if you are inactive now and want
to begin walking regularly, you might begin slowly with a 10-15-minute
walk, three times a week. As you become more fit, you can increase the
sessions to every day, and if you wish, you can make each session longer.
If you choose a fairly vigorous activity, begin each session slowly.
Allow a 5-minute period of stretching and slow movement to give your body
a chance to "warm up." At the end of your workout, take another 5 minutes
to "cool down" with a slower exercise pace. Listen to your body.
A
certain amount of stiffness is normal at first. But if you hurt a joint
or pull a muscle or tendon, stop the activity for several days to avoid
more serious injury.
Most minor muscle and joint problems can be relieved
by rest and over-the-counter pain-killers.
Pay attention to warning
signals. While regular physical activity can strengthen your heart, some
types of activity may worsen existing heart problems. Warning signals
include sudden dizziness, cold sweat, paleness, fainting, or pain or
pressure in your upper body just after exercising. If you notice any of
these signs, stop the activity and call your doctor immediately.
Check
the weather report. On hot, humid days, do outdoor activity during the
cooler and less humid parts of the day. Wear light, loose-fitting
clothing and drink lots of water before, during, and after the activity.
On cold days, wear one layer less of clothing than you would wear if you
were outside but not exercising. Also wear gloves and a hat.
Keep at it.
Unless you have to stop your regular physical activity for a health
reason, stay with it.
Set small, short-term goals for yourself. If you
find yourself becoming bored, try doing the activity with a friend or
family member. Or switch to another activity.
The health rewards of
regular physical activity are well worth the effort.
This information was abstracted from fact sheets including those
developed by the National Institute of Diabetes and Digestive and Kidney
Diseases, the National Heart, Lung and Blood Institute, the National
Institute on Aging, and the Centers for Disease Control and Prevention.
"Benefits of Physical Activity" information was taken from "Physical
Activity and Health: A Report of the Surgeon General", Department of
Health and Human Services, Centers for Disease Control, National Center
for Chronic Disease Prevention and Health Promotion.
