Physical Activity (Exercise)
How can physical
activity improve my health?
If you exercise a
lot, formally or through natural activity, you can lower your risk of
death. There is strong evidence that regular physical activity can
also lower your risk of:
- Stroke
- High blood pressure
- Unhealthy cholesterol levels
- Type 2 diabetes
- Metabolic syndrome
- Colon cancer
- Breast cancer
- Falls
- Depression
You can lose weight if you engage in regular activity, when combined with lower calorie
intake. If you are overweight or obese, losing weight can lower your
risk for many diseases. Being overweight or obese increases your risk
of heart disease, high blood pressure, stroke, type 2 diabetes,
breathing problems, osteoarthritis, gallbladder disease, sleep apnea
(breathing problems while sleeping), and some cancers.
Regular physical
activity can also improve your cardiorespiratory (heart, lungs, and
blood vessels) and muscular fitness. Activity can improve mental
function in older adults.
|
- Older adults can improve their health
- Reduce waistline size
- Lower risk of hip fracture
- Lower risk of lung cancer
- Lower risk of endometrial cancer
- Maintain weight after weight loss
- Bone density increase
- Improve sleep quality
Health benefits are
gained by doing the following each week:
- Two and a half hours of moderate aerobic physical activity.
or
- 1 hour and 15 minutes of vigorous-intensity aerobic physical activity
or
- A combination of moderate and vigorous-intensity aerobic physical activity
and
- Muscle activity for two or more days.
This physical
activity should be in addition to your routine activities of daily
living, such as cleaning or spending a few minutes walking from the
parking lot to your office.
Moderate
Activity
You should increase your heart rate, but be able to talk normally. An example of a moderate-intensity activity is walking on a level surface at a brisk pace (about 3 to 4 miles per hour). Other examples include ballroom dancing, leisurely bicycling, moderate housework, and waiting tables.
You should increase your heart rate, but be able to talk normally. An example of a moderate-intensity activity is walking on a level surface at a brisk pace (about 3 to 4 miles per hour). Other examples include ballroom dancing, leisurely bicycling, moderate housework, and waiting tables.
Vigorous
Activity
If your heart rate increases a lot and you are breathing so hard that it is difficult to carry on a conversation, you are probably doing vigorous-intensity activity. Examples of vigorous-intensity activities include jogging, bicycling fast or uphill, singles tennis, and pushing a hand mower.
If your heart rate increases a lot and you are breathing so hard that it is difficult to carry on a conversation, you are probably doing vigorous-intensity activity. Examples of vigorous-intensity activities include jogging, bicycling fast or uphill, singles tennis, and pushing a hand mower.
To lose a
substantial amount of weight (five percent or more), you need to
engage in high physical activity and lower your caloric intake. This
is also the case if you are trying to keep the weight off. Many
people need to do more than 300 minutes of moderate-intensity
activity a week to meet weight-control goals.
Yes! Engaging in
different types of physical activity is important to overall physical
fitness. Aerobic and strength training activities need to be a part
of your fitness routine, but you need to include stretching, too.
Aerobic
activities
These activities move large muscles in your arms, legs, and hips over and over again. Examples include walking, jogging, bicycling, swimming, and tennis.
These activities move large muscles in your arms, legs, and hips over and over again. Examples include walking, jogging, bicycling, swimming, and tennis.
Strength-training
activities
The strength and endurance of your muscles is increased with this type of activity. Examples of strength-training activities include working out with weight machines, free weights, and resistance bands. (A resistance band looks like a giant rubber band. You can buy one at a sporting goods store.) Push-ups and sit-ups are examples of strength-training activities you can do without any equipment. You also can use soup cans to work out your arms.
The strength and endurance of your muscles is increased with this type of activity. Examples of strength-training activities include working out with weight machines, free weights, and resistance bands. (A resistance band looks like a giant rubber band. You can buy one at a sporting goods store.) Push-ups and sit-ups are examples of strength-training activities you can do without any equipment. You also can use soup cans to work out your arms.
Aim to do
strength-training activities at least twice a week. You need to
perform eight to ten different activities using different muscle
groups in your strength training sessions, such as the muscles in
your abdomen, chest, arms, and legs. Repeat each activity 8 to 12
times, using a weight or resistance that will make you feel tired.
When you do strength-training activities, slowly increase the amount
of weight or resistance that you use. Also, allow one day in between
sessions to avoid excess strain on your muscles and joints.
Stretching
Stretching improves flexibility, allowing you to move more easily. You will be able to easily tie your shoes or look over your shoulder with this. You should do stretching activities after your muscles are warmed up—for example, after strength training. Stretching your muscles before they are warmed up may cause injury.
Stretching improves flexibility, allowing you to move more easily. You will be able to easily tie your shoes or look over your shoulder with this. You should do stretching activities after your muscles are warmed up—for example, after strength training. Stretching your muscles before they are warmed up may cause injury.
Being physically
active is safe if you are careful. Take these steps to prevent
injury:
- If you’re not active at all or have a health problem, start your program with short sessions (5 to 10 minutes) of physical activity and build up to your goal. (Be sure to ask a doctor before you start if you have a health problem.)
- Use good shoes when walking and safety equipment when riding a bike.
- Start every workout with a warm-up. If you plan to walk at a brisk pace, start by walking at an easy pace for 5 to 10 minutes. When you’re done working out, do the same thing until your heart rate returns to normal.
- Drink plenty of fluids when you are physically active, even if you are not thirsty.
- When you are outside, use sunscreen.
- Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. Don’t arch your back.
- Stop your activity if you feel very out of breath, dizzy, nauseous, or have pain. If you feel tightness or pain in your chest, or you feel faint or have trouble breathing, stop the activity right away and talk to your doctor.
Exercise should not
hurt or make you feel really tired. You might feel some soreness, a
little discomfort, or a bit weary. There should be no pain. In fact,
in many ways, being active will probably make you feel better.
Yes! You may face
special challenges, but you can work hard to overcome them. You may
not be able to bend or move in the same way that other people can. It
may be hard to find clothes and equipment. Being active around people
can also make you self-conscious. But you can get past these hurdles.
Keep trying different ways to make physical activity a part of your
life. It is important to your health!
Activities such as
swimming or exercising while seated put less stress on your joints
because your legs are not supporting the weight of your body. If your
feet or joints hurt when you stand, nonweight-bearing activities may
be best for you. Ask your doctor for help in coming up with a
physical activity plan that’s right for you.
Physical activity
doesn’t have to be boring or hard to do to be good for you.
Anything that gets you moving around—even for only a few minutes a
day—is a healthy start to getting more fit. Over time, you will be
able to work out longer and vary the types of activity you can do.
If you commit to
being physically active on a regular basis, your body will thank you
because it can make a big difference to your healthYou can reduce
your risk of many diseases (even if you don’t lose weight) by being
physically active. And if you do lose weight, you’ll get even more
health benefits!
A disability may
make it harder to stay active, but it shouldn’t stop you. In most
cases, people with disabilities can improve their flexibility,
mobility, and coordination by becoming physically active. Getting
regular physical activity can also help you stay independent by
preventing illnesses, such as heart disease, that can make caring for
yourself more difficult.
Disabilities should
not slow you down. You can still do some physical activities to help
you out? Work with a doctor to develop a physical activity plan that
works for you.
Fit it into a
busy schedule
- If you can’t set aside one block of time, do short activities throughout the day, such as three 10-minute walks.
- Create opportunities for activity. Try parking your car farther away from where you are headed. If you ride the bus or train, get off one or two stops early and walk.
- When going out, walk or bike instead of driving.
- Use stairs instead of the elevator or escalator.
- Take breaks at work to stretch or take quick walks, or do something active with coworkers at lunch.
- When you talk on the cell phone, go for a walk at the same time.
- Doing yard work or household chores counts as physical activity. Turn on some upbeat music to help you do chores faster and speed up your heart rate.
Make it fun
- Do activities that you enjoy.
- Vary your activities, so you don’t get bored. For instance, use different jogging, walking, or biking paths. Or bike one day, and jog the next.
- Reward yourself when you achieve your weekly goals. For instance, reward yourself by going to a movie.
- Set a good example for your kids by making time to play with them.
- Plan active vacations that will keep you moving, such as taking tours and site-seeing on foot.
Make it social
- Start or join a running club.
- Go dancing with your partner or friends.
- Turn activities into social occasions—for example, go to a movie after you and a friend work out.
Overcome
challenges
- Don’t let cold weather keep you on the couch. You can find activities to do in the winter, such as indoor fitness classes or exercising to a workout video.
- If it is unsafe in your neighborhood, join a gym or work out at a recreational center. You can also find ways to be active at home. For instance, you can do push-ups or lift hand weights. If you don’t have hand weights, you can use canned foods or bottles filled with water or sand.
Don’t expect to
notice body changes right away. It can take weeks or months before
you notice some of the changes from being physically active, such as
weight loss. And keep in mind, most benefits of working out happen
inside you, so you cannot see them.
You should talk to
your doctor before you begin any physical activity program if you:
- Have heart disease, had a stroke, or are at high risk for these diseases
- Have risk for diabetes or already have it.
- Are obese (BMI of 30 or greater)
- Are pregnant
- Have a bleeding or detached retina, eye surgery, or laser treatment on your eye
- Have had recent hip surgery
Compliments
of Kshamica Nimalasuriya MD, MPH
Preventive
Medicine & Public Health
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