Health Education, Multimedia Development & Graphic Design
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Walking, jogging, climbing, pedaling, paddling, swinging, lifting, jumping, dancing, and even just bouncing are all great ways to keep your heart, body, and mind healthy. Exercise, in any form, can improve your health in a variety of ways. Physically active people tend to live longer and have fewer chronic health problems as they age (1). Unfortunately 40% of American adults report that they do not participate in any regular physical activity (2). For people who are inactive, even small increases in physical activity can have a positive and noticeable impact on health (2).
Regular exercise, even at a moderate level, can reduce the risk of dying from heart disease, diabetes, colon cancer, and stroke. Exercise may also reduce the risk of breast cancer and osteoporosis not to mention lessen the effects of stress, fatigue, and depression (2,3). On top of all of those benefits, regular moderate exercise also can help to boost the immune system, improve one’s self image, help maintain the strength of bones, maintain the flexibility of joints, and combat obesity (3). Exercise also can be a fun source of social interaction and a great confidence booster.
The American Heart Association recommends at least 30 minutes of moderate-intensity physical activity on most (preferably all) days of the week. The 30 minutes can be gathered over the course of your day. Ride your bike to the store, take the stairs instead of the elevator, or park a few blocks away from work to get a little extra walking in. For a more intense workout routine, the American College of Sports Medicine (ACSM) recommends three to five days of aerobic activity every week. According to the ACSM a safe workout includes a 5 to 10 minute warm up, 30 to 45 minutes of exercise intensity, and a 5 to 10 minute cool down. Also, be sure to start slowly and talk with your health care provider before you begin any aggressive exercise program.
The biggest risk to exercise is not starting (4). So grab those tennis shoes and get moving! For starters, try taking a brisk walk after lunch or dinner. Increase the distance and pace of your walk a little each week. If you have concerns about your joints or injury, try swimming, cycling, cross-country skiing, in-line skating, or rowing (4).
And don’t get discouraged. Start out with activities you are good at and slowly build up other athletic skills if you want to try new activities.
www.acsm.org
The American College of Sports Medicine (ACSM) is devoted
to public awareness and education about the positive aspects of physical activity as well
as conducting research in the sports medicine field. The American College Sports Medicine
web site provides health and fitness information.
Footnotes
1. Physical fitness and all-cause mortality. A prospective study of healthy
men and women. JAMA. 1989 Nov 3;262(17):2395-401
2. Healthy People 2010. Centers for Disease Control and Prevention.
3. http://www.cooperfitness.com
4. http://www.acsm.org
This page reviewed and updated November 17, 2004.
Health information is provided for educational purposes only and is not intended for diagnosing or treating a health problem. If you have or suspect you may have a health problem, you should consult your health care provider.