regular physical activity is an important part of effective weight loss and weight maintenance. It alsocan help prevent several diseases and improve your overall health. It does not matter what type ofphysical activity you perform–sports, planned exercise, household chores, yard work, or work-relatedtasks–all are beneficial. Studies show that even the most inactive people can gain significant healthbenefits 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 People2000, 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 themost efficient and healthful way to control your weight. Whether you are trying to lose weight ormaintain it, you should understand the important role of physical activity and include it in yourlifestyle.
How Can Physical Activity Help Control My Weight?
Physical activity helps to control your weight by using excess calories that otherwise would be storedas fat. Your body weight is regulated by the number of calories you eat and use each day. Everythingyou eat contains calories, and everything you do uses calories, including sleeping, breathing, anddigesting food. Any physical activity in addition to what you normally do will use extra calories.
The Term Paper on The Importance Of Physical Education And Health Education
Physical and health education is a significant aspect of a wholesome education around the world. Ministries of education all over the globe incorporate physical and health education into its curriculum. This clearly indicates that both physical and health education are key aspects in the development of an individual. Physical education is defined as a course of education learning that in a ...
Balancing the calories you use through physical activity with the calories you eat will help you achieveyour desired weight. When you eat more calories than you need to perform your day’s activities, yourbody stores the extra calories and you gain weight (a).
When you eat fewer calories than you use, yourbody uses the stored calories and you lose weight (b).
When you eat the same amount of calories asyour body uses, your weight stays the same (c).
Food scales
Any type of physical activity you choose to do–strenuous activities such as running or aerobicdancing or moderate-intensity activities such as walking or household work–will increase the numberof calories your body uses. The key to successful weight control and improved overall health ismaking physical activity a part of your daily routine.
What Are the Health Benefits of Physical Activity?
In addition to helping to control your weight, research shows that regular physical activity can reduceyour risk for several diseases and conditions and improve your overall quality of life. Regular physicalactivity 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.
The Essay on How Physical Activity Can Improve On Overall Health
... Physical Activity can Improve Overall Health and Personal Development Benefits Of Physical Activity The benefits of exercise extend far beyond weight management. Research shows that regular physical activity ... 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 ...
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 improveyour mood and the way you feel about yourself. Researchers also have found that exercise is likely toreduce 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, anyamount 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 aerobicactivity three or more times a week and some type of muscle strengthening activity and stretching atleast twice a week. However, if you are unable to do this level of activity, you can gain substantialhealth benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, atleast five times a week.
If you have been inactive for a while, you may want to start with less strenuous activities such aswalking or swimming at a comfortable pace. Beginning at a slow pace will allow you to becomephysically fit without straining your body. Once you are in better shape, you can gradually do morestrenuous activity.
Moderate-intensity Activity
Moderate-intensity activities include some of the things you may already be doing during a day orweek, such as gardening and housework. These activities can be done in short spurts–10 minuteshere, 8 minutes there. Alone, each action does not have a great effect on your health, but regularlyaccumulating 30 minutes of activity over the course of the day can result in substantial health benefits.
The Essay on The Effects Of Physical Activity On Heart Rate And Breathing Rate
Aim:The aim of this practical is to investigate the effect of exercise on heart rate and breathing rate. We will use a digital heart rate monitor strapped on our chest while we perform different levels of exercise. A digital watch is also provided which receives signals from the heart rate monitor and displays your current heart rate on the screen. To measure the breathing rate at different levels ...
To become more active throughout your day, take advantage of any chance to get up and movearound. 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 theopportunities you have to be active.
Aerobic Activity
Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is anyextended activity that makes you breathe hard while using the large muscle groups at a regular, evenpace. Aerobic activities help make your heart stronger and more efficient. They also use more caloriesthan 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 enoughto raise your heart rate to your target zone. Your target heart rate zone is 50 to 75 percent of yourmaximum heart rate (the fastest your heart can beat).
To find your target zone, look for the categoryclosest 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. 19531-40 years 93-138 beats per min. 18541-50 years 88-131 beats per min. 17551-60 years 83-123 beats per min. 16561+ years 78-116 beats per min. 155
The Essay on Effects of Aerobic Exercise on Heart Rate
Introduction: Our bodies need to be in balance in order to function properly, and there are many ways the body maintains balance, or homeostasis. Homeostasis is the maintenance of nearly constant conditions in the internal environment. Our normal heart rate is an example of our body in homeostasis and any sort of change, or stimulus, can alter it. Exercise, adrenaline in the blood, and a low blood ...
To see if you are exercising within your target heart rate zone, count the number of pulse beats at yourwrist or neck for 15 seconds, then multiply by four to get the beats per minute. Your heart should bebeating within your target heart rate zone. If your heart is beating faster than your target heart rate, youare exercising too hard and should slow down. If your heart is beating slower than your target heartrate, you should exercise a little harder.
When you begin your exercise program, aim for the lower part of your target zone (50 percent).
Asyou get into better shape, slowly build up to the higher part of your target zone (75 percent).
Ifexercising within your target zone seems too hard, exercise at a pace that is comfortable for you. Youwill find that, with time, you will feel more comfortable exercising and can slowly increase to yourtarget zone.
Stretching and Muscle Strengthening Exercises
Stretching and strengthening exercises such as weight training should also be a part of your physicalactivity program. In addition to using calories, these exercises strengthen your muscles and bones andhelp 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.
1.Has a doctor ever said you have heart problems?
2.Do you frequently suffer from chest pains?
3.Do you often feel faint or have dizzy spells?
4.Has a doctor ever said you have high blood pressure?
5.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?
6.Are you over the age of 65 and not accustomed to exercise?
7.Are you taking prescription medications, such as those for high blood pressure?
The Term Paper on Exercise and Heart
Introduction Aim: Finding out how exercise affects the heart rate and breathing rate. Hypothesis: Exercise exists in different forms and has many benefits; it improves the oxygen-carrying capacity of the blood, development of bones, strengthens muscles and the lungs capacity plus it can make you feel good. There are different exercises and intensities for different benefits. Lower intensity ...
8.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 anexercise 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.
The Coursework on Weekly Vocabulary Exercise: Basic Health Care Language
Complete the worksheet according to the following guidelines: In the space provided, write each term’s definition as used in health care. You must define the term in your own words; do not simply copy the definition from a textbook. In the space provided after each term’s definition, provide an explanation that illustrates the importance of the skill, concept, procedure, organization, or tool to ...
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 astep in the right direction. Take advantage of the health benefits that regular exercise can offer andmake physical activity a part of your lifestyle.
Additional Resources
The following organizations have materials on physical activity and weight control available to thepublic.
President’s Council on Physical Fitness and Sports701 Pennsylvania Avenue, NWSuite 250Washington, DC 20004Phone: (202) 272-3421
National Heart, Lung, and Blood InstituteInformation CenterP.O. Box 30105Bethesda, MD 20824-0105Phone: (301) 251-1222
American College of Sports MedicineP.O. Box 1440Indianapolis, IN 46206-1440Phone: (317) 637-9200
Weight-control Information Network1 WIN WAYBETHESDA, MD 20892-3665Internet: [email protected] Number: (800) WIN-8098
The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes andDigestive and Kidney Diseases, part of the National Institutes of Health. Authorized by Congress(Public Law 103-43).
WIN assembles and disseminates to health professionals and the general publicinformation on weight control, obesity, and nutritional disorders. WIN responds to requests forinformation; develops, reviews, and distributes publications; and develops communication strategies toencourage individuals to achieve and maintain a health weight.
Publications produced by WIN are reviewed for scientific accuracy, content, and readability. Materialsproduced by other sources are also reviewed for scientific accuracy and are distributed, along withWIN publications, to answer requests.
This e-pub is not copyrighted. WIN encourages unlimited duplication and distribution of this e-text.
NIH Publication No. 96-4031April 1996