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Regular physical activity is an important part of effective weight
loss and weight maintenance. It also can help prevent several
diseases and improve your overall health. It does not matter what
type of physical activity you perform--sports, planned exercise,
household chores, yard work, or work-related tasks--all are
beneficial. Studies show that even the most inactive people can gain
significant health benefits if they accumulate 30 minutes or more of
physical activity per day. Based on these findings, the U.S. Public
Health Service has identified increased physical activity as a
priority in Healthy People 2000, our national objectives to improve
the health of Americans by the year 2000.
Research consistently shows that regular physical activity,
combined with healthy eating habits, is the most efficient and
healthful way to control your weight. Whether you are trying to lose
weight or maintain it, you should understand the important role of
physical activity and include it in your lifestyle.
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Physical activity helps to control your weight by using excess
calories that otherwise would be stored as fat. Your body weight is
regulated by the number of calories you eat and use each day.
Everything you eat contains calories, and everything you do uses
calories, including sleeping, breathing, and digesting food. Any
physical activity in addition to what you normally do will use extra
calories.
Balancing the calories you use through physical activity with the
calories you eat will help you achieve your desired weight. When you
eat more calories than you need to perform your day's activities,
your body stores the extra calories and you gain weight (a).
When you eat fewer calories than you use, your body uses the
stored calories and you lose weight (b). When you eat the same
amount of calories as your body uses, your weight stays the same
(c).
Any type of physical activity you choose to do--strenuous
activities such as running or aerobic dancing or moderate-intensity
activities such as walking or household work--will increase the
number of calories your body uses. The key to successful weight
control and improved overall health is making physical activity a
part of your daily routine.
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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. Regular 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.
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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.
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Moderate-Intensity Activity
Moderate-intensity activities include some of the things you may
already be doing during a day or week, such as gardening and
housework. These activities can be done in short spurts--10 minutes
here, 8 minutes there. Alone, each action does not have a great
effect on your health, but regularly accumulating 30 minutes of
activity over the course of the day can result in substantial health
benefits.
To become more active throughout your day, take advantage of any
chance to get up and move around. Here are some examples:
- Take a short walk around the block
- Rake leaves
- Play actively with the kids
- Walk up the stairs instead of taking the elevator
- Mow the lawn
- Take an activity break--get up and stretch or walk around
- Park your car a little farther away from your destination and
walk the extra distance
The point is not to make physical activity an unwelcome chore, but
to make the most of the opportunities you have to be active.
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Aerobic Activity
Aerobic activity is an important addition to moderate-intensity
exercise. Aerobic exercise is any extended activity that makes you
breathe hard while using the large muscle groups at a regular, even
pace. Aerobic activities help make your heart stronger and more
efficient. They also use more calories than other activities. Some
examples of aerobic activities include:
- Brisk walking
- Jogging
- Bicycling
- Swimming
- Aerobic dancing
- Racket sports
- Rowing
- Ice or roller skating
- Cross-country or downhill skiing
- Using aerobic equipment (i.e., treadmill, stationary bike)
To get the most health benefits from aerobic activity, you should
exercise at a level strenuous enough to raise your heart rate to
your target zone. Your target heart rate zone is 50 to 75 percent of
your maximum heart rate (the fastest your heart can beat). To find
your target zone, look for the category closest to your age in the
chart below and read across the line. For example, if you are 35
years old, your target heart rate zone is 93-138 beats per minute.
| Age |
Target Heart Rate Zone 50-75% |
Average Maximum Heart Rate 100% |
| 20-30 years |
98-146 beats per min. |
195 |
| 31-40 years |
93-138 beats per min. |
185 |
| 41-50 years |
88-131 beats per min. |
175 |
| 51-60 years |
83-123 beats per min. |
165 |
| 61+ years |
78-116 beats per min |
155 |
To see if you are exercising within your target heart rate zone,
count the number of pulse beats at your wrist or neck for 15
seconds, then multiply by four to get the beats per minute. Your
heart should be beating within your target heart rate zone. If your
heart is beating faster than your target heart rate, you are
exercising too hard and should slow down. If your heart is beating
slower than your target heart rate, you should exercise a little
harder.
When you begin your exercise program, aim for the lower part of
your target zone (50 percent). As you get into better shape, slowly
build up to the higher part of your target zone (75 percent). If
exercising within your target zone seems too hard, exercise at a
pace that is comfortable for you. You will find that, with time, you
will feel more comfortable exercising and can slowly increase to
your target zone.
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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.
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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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Additional Resources
The following organizations have
materials on physical activity and weight control available to the
public.
President's Council on Physical Fitness and Sports
701 Pennsylvania Avenue, NW
Suite 250
Washington, DC 20004
Tel: (202) 272-3421
National Heart, Lung, and Blood Institute
Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
Tel: (301) 251-1222
American College of Sports Medicine
P.O. Box 1440
Indianapolis, IN 46206-1440
Tel: (317) 637-9200
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