Physical Activity - January 26, 2010 Newsletter

Physical Activity

EHE Newsletter, Volume 10, Number 4
January 26, 2010

Physical activity refers to any form of exercise or movement of the body that uses energy. Exercise is a form of physical activity that is planned, structured, repetitive and performed with the goal of improving health or fitness. All exercise, therefore, is a form of physical activity but not all physical activity can be considered to be exercise.

Research shows that regular physical activity can help to reduce the risk of several diseases and health conditions, improve the overall quality of one’s life and help to maintain the functional independence of older adults. Additionally, it can help individuals achieve and maintain a healthy weight, relieve stress and provide an overall feeling of well–being. Despite the clear health benefits of regular physical activity, over half of U.S. adults do not engage in physical activity at levels consistent with public health recommendations.

Physical activity should not be viewed as a chore. The most effective physical activity is that which is enjoyable enough to do regularly. Finding activities of interest is imperative because such activities are more likely to be performed and maintained for a long period of time. Changing routines and trying new things can also help prevent boredom. According to the Department of Health and Human Services, physical activity is safe for almost everyone and the health benefits of physical activity far outweigh the risks.

Physical Activity Guidelines

According to the 2008 Physical Activity Guidelines for Americans, individuals need to perform two types of physical activity each week to improve their health: aerobic exercise and muscle–strengthening. For important health benefits to be realized, adults need to perform one of the following routines:

  • Two hours and thirty minutes of moderate–intensity aerobic activity every week (i.e., brisk walking) and muscle–strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms); or
  • One hour and fifteen minutes of vigorous–intensity aerobic activity (i.e., jogging or running) every week and muscle–strengthening activities on two or more days a week that work all major muscle groups; or
  • An equivalent mix of moderate and vigorous–intensity aerobic activity as well as muscle–strengthening activities on two or more days a week that work all major muscle groups.

With Aerobic activity, the body’s large muscles are moving in a rhythmic manner for a sustained period of time along with an increased heart rate. Mowing the lawn, dancing, brisk walking, running, bicycling, jumping rope and swimming are all examples of aerobic activity. Spreading aerobic activity out during the week is best, and it can be broken up into smaller chunks of time during the day as long as the activity is being done at a moderate or vigorous effort for at least ten minutes at a time. According to the Centers for Disease Control and Prevention (CDC), moderate–intensity aerobic activity entails working hard enough to raise heart rate and break a sweat. With vigorous–intensity aerobic activity, the individual’s heart rate has increased and he or she is breathing hard and fast. A rule of thumb is that one minute of vigorous–intensity activity is about the same as two minutes of moderate–intensity activity.

Muscle–strengthening activities cause the body’s muscles to work or hold against an applied force or weight. These activities improve the strength, power and endurance of muscles. There are many ways to strengthen muscles such as lifting weights, working with resistance bands, doing push–ups and sit–ups, climbing stairs and shoveling. According to the CDC, in order to gain health benefits, muscle–strengthening activities need to be performed to the point where it is very difficult to do another repetition without help. A repetition is one complete movement of an activity such as lifting a weight or doing a sit–up. Eight to twelve repetitions per activity make up a set of that activity. Those who are new to muscle–strengthening activities should try to do at least one full set of each activity. As strength increases, individuals can gain even more benefits by doing two or three sets of each exercise.

Physical activities that require moderate effort are safe for most individuals. People who have chronic health conditions such as heart disease, arthritis and diabetes, however, should talk to their doctors about the types and amounts of physical activity that are right for them.

Benefits of Regular Physical Activity

Regular physical activity is one of the most important components of a healthy lifestyle. In fact, a myriad of studies have shown that regular physical activity lowers the risks of serious health problems including:

  • early death
  • coronary heart disease
  • stroke
  • high blood pressure
  • adverse blood lipid profile
  • type 2 diabetes
  • metabolic syndrome
  • colon cancer
  • breast cancer

Other health benefits include:

  • weight loss, particularly when combined with reduced calorie intake
  • prevention of weight gain
  • strengthening of bones and muscles
  • improved cardio-respiratory and muscular fitness
  • improved mental health and mood
  • prevention of falls
  • reduced depression
  • improved cognitive function (for older adults)

Put simply, regular physical activity can help people of all ages to feel better, look great and live a longer, healthier life.

MEDICAL DISCLAIMER: The information is not intended to constitute medical advice and is not a substitute for consultation with a physician or other health care provider. Individuals with specific complaints should seek immediate consultation from their personal physicians.