 What
Are the Health Benefits of Physical Activity?
In addition to helping to control your weight, research shows
that regular physical activity can reduce your risk for several
diseases and conditions and improve your overall quality of
life. Regular physical activity can help protect you from
the following health problems.
- Heart
Disease and Stroke. Daily physical activity can help prevent
heart disease and stroke by strengthening your heart muscle,
lowering your blood pressure, raising your high-density
lipoprotein (HDL) levels (good cholesterol) and lowering
low-density lipoprotein (LDL) levels (bad cholesterol),
improving blood flow, and increasing your heart's working
capacity.
- High
Blood Pressure. Regular physical activity can reduce blood
pressure in those with high blood pressure levels. Physical
activity also reduces body fatness, which is associated
with high blood pressure.
- Noninsulin-Dependent
Diabetes. By reducing body fatness, physical activity can
help to prevent and control this type of diabetes.
- Obesity.
Physical activity helps to reduce body fat by building or
preserving muscle mass and improving the body's ability
to use calories. When physical activity is combined with
proper nutrition, it can help control weight and prevent
obesity, a major risk factor for many diseases.
- Back
Pain. By increasing muscle strength and endurance and improving
flexibility and posture, regular exercise helps to prevent
back pain.
- Osteoporosis.
Regul ar weight-bearing exercise promotes bone formation
and may prevent many forms of bone loss associated with
aging.
Studies
on the psychological effects of exercise have found that regular
physical activity can improve your mood and the way you feel
about yourself. Researchers also have found that exercise
is likely to reduce depression and anxiety and help you to
better manage stress.
Keep these health benefits in mind when deciding whether or
not to exercise. And remember, any amount of physical activity
you do is better than none at all.
How
Much Should I Exercise?
For
the greatest overall health benefits, experts recommend that
you do 20 to 30 minutes of aerobic activity three or more
times a week and some type of muscle strengthening activity
and stretching at least twice a week. However, if you are
unable to do this level of activity, you can gain substantial
health benefits by accumulating 30 minutes or more of moderate-intensity
physical activity a day, at least five times a week. If you
have been inactive for a while, you may want to start with
less strenuous activities such as walking or swimming at a
comfortable pace. Beginning at a slow pace will allow you
to become physically fit without straining your body. Once
you are in better shape, you can gradually do more strenuous
activity.
Stretching
and Muscle Strengthening Exercises
Stretching and strengthening
exercises such as weight training should also be a part of
your physical activity program. In addition to using calories,
these exercises strengthen your muscles and bones and help
prevent injury.
Tips
to a Safe and Successful Physical Activity Program
Make
sure you are in good health. Answer the following questions*
before you begin exercising.
Has a doctor ever said you have heart problems?
Do you frequently suffer from chest pains?
Do you often feel faint or have dizzy spells?
Has a doctor ever said you have high blood pressure?
Has a doctor ever told you that you have a bone or joint problem,
such as arthritis, that has been or could be aggravated by
exercise?
Are you over the age of 65 and not accustomed to exercise?
Are you taking prescription medications, such as those for
high blood pressure?
Is there a good medical reason, not mentioned here, why you
should not exercise?
*Source:
British Columbia Department of Health
If
you answered "yes" to any of these questions, you
should see your doctor before you begin an exercise program.
- Follow
a gradual approach to exercise to get the most benefits
with the fewest risks. If you have not been exercising,
start at a slow pace and as you become more fit, gradually
increase the amount of time and the pace of your activity.
- Choose
activities that you enjoy and that fit your personality.
For example, if you like team sports or group activities,
choose things such as soccer or aerobics. If you prefer
individual activities, choose things such as swimming or
walking. Also, plan your activities for a time of day that
suits your personality. If you are a morning person, exercise
before you begin the rest of your day's activities. If you
have more energy in the evening, plan activities that can
be done at the end of the day. You will be more likely to
stick to a physical activity program if it is convenient
and enjoyable.
- Exercise
regularly. To gain the most health benefits it is important
to exercise as regularly as possible. Make sure you choose
activities that will fit into your schedule.
- Exercise
at a comfortable pace. For example, while jogging or walking
briskly you should be able to hold a conversation. If you
do not feel normal again within 10 minutes following exercise,
you are exercising too hard. Also, if you have difficulty
breathing or feel faint or weak during or after exercise,
you are exercising too hard.
- Maximize
your safety and comfort. Wear shoes that fit and clothes
that move with you, and always exercise in a safe location.
Many people walk in indoor shopping malls for exercise.
Malls are climate controlled and offer protection from bad
weather.
- Vary
your activities. Choose a variety of activities so you don't
get bored with any one thing.
- Encourage
your family or friends to support you and join you in your
activity. If you have children, it is best to build healthy
habits when they are young. When parents are active, children
are more likely to be active and stay active for the rest
of their lives.
- Challenge
yourself. Set short-term as well as long-term goals and
celebrate every success, no matter how small.
Whether
your goal is to control your weight or just to feel healthier,
becoming physically active is a step in the right direction.
Take advantage of the health benefits that regular exercise
can offer and make physical activity a part of your lifestyle.
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