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Jun 14, 2006
The importance of physical activity
by SirGan
 There is no doubt that the regular physical activity is very important. The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis. Several researches have proven that regular physical activity substantially reduces the risk of:
Despite the proven benefits of physical activity:
The obesity epidemicFollowing dramatic increases in overweight and obesity among U.S. adults between 1987 and 2000, obesity has reached epidemic proportions; over 45 million adults are obese. The percentage of young people who are overweight has more than doubled in the last 20 years. From 10% to 15% of Americans aged 6–17years, about 8 million young people are considered overweight.
The estimated annual cost of obesity and overweight in the United States is about $117 billion.
Effects of physical inactivityA human exchange about 10% of his oxygen with each normal breath, meaning that about 90% of the oxygen is not used until we deep breathe or exercise. A lack of oxygen to the brain results in disorientation, confusion, fatigue, sluggish concentration and memory problems
There is no doubt that physical inactivity represents a major risk factor for developing coronary artery disease. What exactly is coronary artery disease? Coronary artery disease is one serious condition characterized by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of arteries that supply blood to the heart muscle. It will eventually lead to a heart attack!
It also contributes to other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL cholesterol and diabetes.
Types of physical activity
Itinvolves repeated use of large muscle groups. When we are talking about aerobic activity we think on activities such as walking, jogging, cycling or using a wheelchair. These activities raise man’s endurance and improve the function of the heart and lungs. Aerobic exercise reduces the risk of developing many diseases of the heart and blood vessels.
These types of exercises include the use of weights. It improves strength, bone health and daily function. Strength training should include at least one set of one exercise of each major muscle group.
These exercises help improve a person's range of motion. It is proven that they reduce muscle soreness and spasticity and improve movement. Stretching is especially important for persons with mental retardation.
What risk factors are reduced?Several researches have done on this subject and all of them have proven that regular physical activity can help reduce or eliminate some of risk factors such as:
How much exercise is enough?The most important question is how much is it enough? Well, current exercise recommendations are 30 minutes per day for adults and adolescents and 60 minutes per day for children. But there is more! Researches indicate that breaking this into 10-minute blocks of physical activity is just as beneficial as doing it at one time. Combining regular physical activity with your everyday life does not necessarily mean joining an expensive gym or committing to a rigorous exercise routine. Simple walking, biking, swimming, engaging in sports and games, participating in physical education, and doing tasks in the home and garden can contribute to accumulated physical activity. For children, almost any physical activity is sufficient as long as they are moving. This include playing during school, running, biking, jumping rope, and dancing…
Exercise intensities shouldn’t exceed 50 percent of a person's exercise capacity (maximum heart rate). If someone is physically active regularly for longer periods or at greater intensity, then he or she is likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.
The critical role of healthy eatingAlthough, the situation with obesity is not changing significantly, Americans are slowly adopting healthier diets. Several researches done in the past have came to the conclusion that only about one-fourth of U.S. adults eat the recommended five or more servings of fruits and vegetables each day. Poor eating habits are often established during childhood. More than 60% of young people eat too much fat, and less than 20% eat the recommended five or more servings of fruits and vegetables each day.
The dietary considerationsThere is no doubt- a healthy balanced diet is essential for good health. What is the most important thing - making our diet healthy and balanced is simply everything in moderation, plus extra carbohydrates if some is exercising. It is proven that, no matter what type of exercise a person do, body will always use some glucose for energy. What should we know about glucose? Well, glucose is formed from the breakdown of carbohydrates - the sugars and starches in your diet - and is stored as glycogen. However, the body can only store a limited amount of glycogen, so the stores need to be kept topped-up to avoid fatigue. If someone does not eat enough carbohydrates, but continue to exercise – he or she will soon become sluggish and dizzy.
So, there is one universal rule- the more physical activity someone do, the more glucose body uses, the more carbohydrates he or she need to consume to replenish stores.
Carbohydrate sourcesThe great majority of carbohydrate intake should come from the starchy sources such as bread, rice, potatoes and pasta and the remaining from more sugary sources such as sugar, fruit and juices. If someone is exercising regularly, then, he or she should eat a lot more carbohydrates, including sugary snacks and drinks. They could be very beneficial, both in providing body with energy before exercise, and in helping restocking glucose stores after exercise. Although you need to allow two to three hours after a large meal before exercising, a high carbohydrate snack within 30 minutes of training has several benefits. There are plenty of portable high carbohydrate snacks:
Future risk reduction objectives
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