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Physical Activity Fast FactsWhy should I bother exercising?
- Significant health benefits can be obtained by including a moderate amount of physical activity (e.g., 30 minutes of brisk walking or raking leaves, 15 minutes of running, 45 minutes of playing volleyball).
- Thirty to sixty minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day has significant health benefits.
- Moderate daily physical activity can reduce substantially the risk of developing or dying from cardiovascular disease, type 2 diabetes, and certain cancers, such as colon cancer.
- Daily physical activity helps to lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis.
- Heart disease is the leading cause of death among men and women in the United States. Physically inactive people are twice as likely to develop coronary heart disease as regularly active people.
Calories Burned (U.S. and Metric units)
The number of calories (kcal) you burn depends upon your weight, the activity your are performing,your exercise intensity level and how long you exercise
(the duration of your workout). Any activity can be performed at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working as hard. The following Metric and U.S. "Calories Burned" calculators should be used as a general guideline. The calculated numbers are approximate, and the number of calories you actually burn could be slightly higher or lower.
Get a Pedometer & Step Out
Sedentary people only take about 2000 to 3000 steps a day. For the average person with a stride equal to about 2.5 feet (0.75 m), 2000 steps amounts to walking about one mile (1.6 km).
 A Harvard University study has shown that 6000 steps a day are correlated with lower death rates in men, and that 8000 to 10000 step per day promotes weight loss. And these health and weight management benefits don’t oblige you to walk continuously until you accrue the required number of steps. Rather, all steps throughout the day whenever you take them count toward your daily total!
Because 10000 steps a day may not be achievable for everyone (those who are aged, sedentary, or who have chronic diseases), instead of insisting on a blanket 10,000 steps per day, a stepping goal should be based on an individual's baseline steps plus an increment of steps. (The baseline being the number of steps taken in an average day.)
A pedometer keeps track of your steps. And a study by the American College of Sports Medicine found that participants who used pedometers were motivated to add about 2000 steps to their daily routine.
To start a stepping program, buy a pedometer. Wear it throughout the day and determine the number of steps you take on an average day. Then add the equivalent of half an hour of walking to your day, or roughly 2500 extra steps per day. For example, consider a woman who wears a pedometer and notes that on an average day she accumulates 3500 steps. Her goal should be to add the equivalent of a half hour of walking to her day, or roughly 2500 more steps per day, for a daily total of 6000 steps.
To start a stepping program, buy a pedometer. Wear it throughout the day and determine the number of steps you take on an average day. Then add the equivalent of half an hour of walking to your day, or roughly 2500 extra steps per day. For example, consider a woman who wears a pedometer and notes that on an average day she accumulates 3500 steps. Her goal should be to add the equivalent of a half hour of walking to her day, or roughly 2500 more steps per day, for a daily total of 6000 steps.
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There are many little ways to add steps to your day, such as taking stairs rather than an elevator, parking further from your destination, pacing as you talk on the telephone, marching-in-place for a minute once every hour - and of course taking short walks whenever you can. So buy a pedometer - get off the couch and step out for your health! |
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You can find more on this important topic in the critically acclaimed Total Fitness and Exercise for Better Health eBooks from NoPaperPress.com.
Slowing the Aging Clock  As you grow older, you may feel there is nothing you can do about the physiological changes that occur with aging. Surprise! There is something you can do, and it needn't even cost anything. What is it? Exercise!
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10 Fitness Fundamentals
This is a condensed version of "Guidelines for Personal Exercise Programs", a publication from the President's Council on Physical Fitness and Sports.
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Making a Commitment
A serious, long-term commitment of time and effort is critical. Be patient - don’t try to do too much too soon, and don’t quit before you have a chance to experience the rewards of improved fitness.
Checking Your Health
If over 35 and inactive for several years, consult your physician prior to starting any exercise program.
Definning Fitness
Fitness varies from person to person, and is influenced by age, sex, heredity, personal habits, exercise and eating practices.
Knowing the Basics
Basic components of fitness are: Cardiorespiratory Endurance, Muscular Strength,
Muscular Endurance, Flexibility and Body Composition.
A Matter of Principle
Select the right kinds of exercises for developing and maintaining each of the basic components of fitness (above) by using these principles:
Specificity - pick the right kind of activities to affect each basic component.
Overload - work hard enough and long enough to overload your body above its resting level to bring about improvement.
Regularity - At least three balanced, consistent workouts a week are necessary to maintain a desirable level of fitness.
Progression - increase the intensity, frequency and/or duration of activity over periods of time in order to improve.
A Workout Schedule
How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider.
Measuring Your Heart Rate
Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness.
Controlling Your Weight
Balance your energy intake (food) and energy output (physical activity). If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.
Clothing
All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. The most important item of equipment for the runner is a pair of sturdy, properly-fitting running shoes.
When to Exercise
It’s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time. |
| Ways to get the brain in shape | A Harvard study suggests that women who walked at an easy pace (21 to 30 minutes a mile) for two to three hours a week did better on cognitive tests.
To get the same brain benefits:
• Walk one to two hours each week at a faster clip (about 15 minutes a mile).
• Bike, swim laps or play tennis for one hour to 1 1/2 hours each week.
• Jog for 30 minutes to one hour each week at a rate of 10 minutes a mile.
To get additional brain benefits:
• Walk four hours a week at a fast pace (about 15 minutes a mile).
• Bike, swim laps or play tennis for 2 1/2 hours a week.
• Jog for a 1 1/2 hours each week at a rate of 10 minutes a mile.
| Source: Jennifer Weuve
Harvard School of Public Health |
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Valuable Resource LinksAmerican Heart Association has an Exercise and Fitness page that includes: simple steps to increase the amount of physical activity in your life; an online tool to help people begin or continue an exercise program; and, a free physical activity program for women.
MedlinePlus is a goldmine of health and fitness information from the world's largest medical library, the National Library of Medicine.
Mayo Clinic Online Fitness Center provides fitness information and expert exercise advice on starting an exercise program, staying motivated, preventing injury and more.
American Council on Exercise is a nonprofit organization committed to enriching quality of life through safe and effective physical activity.
American College of Sports Medicine is the largest sports medicine and exercise science organization in the world, and focuses on advancing fitness, health, and quality of life.
Disabled Sports USA offers nationwide sports rehabilitation programs to anyone with a permanent disability.
America On the Move is a national initiative dedicated to helping individuals and communities make positive changes to improve health and quality of life through healthy eating and active living habits.
Runner's Resource offers advice and guidance for the beginning runner on shoes, clothing, nutrition, training, racing, music and safety.
American Volkssport Association has a network of 350 walking clubs and organizes more than 3000 walking events per year in all 50 states. Meet friends and walk scenic trails at your own pace for health, fitness, and fun.
American Hiking Society organizes and coordinates nationally-recognized outreach, stewardship and recreation programs. Whether your interest is getting dirty, getting fit or simply getting outside, discover the fitness and social benefits of engaging with your local trail community.
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