How to get started with exercise

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<ul><li> 1. 6rition Seriese medicine2006 No.Pennington Nut h education in nutrition and preventiv rougHealthier lives th Getting StartedHelpful Information on Physical ActivityExercise is important for a multitude of reasons.It can help decrease the risk of developing conditions, such as heartdisease, high blood pressure, osteoporosis, diabetes, colon cancer,and obesity.It can help reduce the risk of having a second heart attack.Exercise has beneficial effects on total blood cholesterol,triglycerides, and high density lipoprotein (HDL) cholesterol.It can help increase energy and endurance and, by increasingmetabolism, can help maintain normal weight.It can help relieve stress and anxiety, contributing to mentalwell-being. It has also been shown to help treat depression.Lastly, exercise can help the elderly. It not only reduces some ofthe effects of aging, but also keeps joints, tendons and ligamentsflexible, making it easier to move around. There is also an increasein strength and balance.The bad news is that people still are not getting enough exercise.Defining Some Terms AerobicPhysical activity can be defined as any bodilyBrisk walking, dancing, jogging, bicycling, skating, swimming, movement produced by skeletal muscles that snow shoveling, lawn mowing, leaf raking, results in an expenditure of energy.and vacuumingExercise can be defined as a subset of physicalAnaerobic activity that is planned, structured, repetitive, Baseball, sprinting, tennis, weight lifting,leg lifts, arm circles, curl-ups, dusting, and purposeful. The three types of exercisedoing laundry, and washing windows are: aerobic, anaerobic and resistance.</li></ul> <p> 2. Physical Activity: Who benefits and how?Everyone can benefit in some way by regular physical activity.Whether you are trying to maintain a weight loss or just feel moreenergetic when you incorporate exercise into your daily activities.There are also the benefits later in life from exercising. Theseinclude reductions in the risk of developing chronic diseases. Older AdultsNo one is too old to enjoy the benefits from regular physicalactivity. Evidence indicates that muscle-strengtheningexercises can work to reduce the risk of falling and fracturingbones, and can improve the ability to live independently. Parents and childrenParents can help their children maintain a physicallyactive lifestyle by providing them with encouragement andopportunities for exercise. Outings and family events areencouraged, particularly when everyone in the family isinvolved in the activity. TeenagersRegular physical activity improves strength, builds lean muscle,and decreases body fat. Activity can build stronger bones tolast a lifetime. Individuals trying to manage their weightRegular physical activity helps to burn calories whilepreserving lean muscle mass. Regular physical activity is animportant component to any weight loss or weight maintenanceprogram. Individuals with high blood pressureRegular physical activity helps to lower blood pressure. Individuals with physical disabilities, including arthritisRegular physical activity for individuals with chronic, disablingconditions is important because it can help improve theirstamina and muscle strength. It can also improve their qualityof life by improving their ability to perform daily activities. Everyone under stressRegular physical activity has been shown to improve onesmood, help relieve depression, and increase feelings ofwell-being. 3. Getting StartedFirst, speak to your doctor before starting anexercise program!This is particularly important if you: Are elderly Currently smoke Have any health problems Are overweight or obese Have not been active in the pastWhen a doctor has cleared you to begin an Are currently pregnant exercise program, you want to start out Are unsure of your health statusslowly. Walking is a good way to begin. Feel pain in your chest, joints, or muscles duringStart with a 10-minute period of lightactivityexercise or a walk every day. You can thengradually increase the intensity of theexercise and the duration.Ways to Improve Your Health Walking or jogging Swimming Bicycle riding Group exercises Weight-bearing exercises, such asweight lifting, resistance bands, oractivities involving the whole body Stretching, such as yoga or tai chiexercises. Participation in active sports, suchas tennis, basketball, and soccerWays to Add Activity to Your DayPark the car in the furthest spot from the entrance and walk the extra distanceGet off of the bus one stop before your destination and walk the extra distanceTake the stairs instead of the elevatorTake walking breaks during the work dayTake a 10-minute walk during lunch breakWalk a dog or play outside with the kidsDance to your favorite musicUse housecleaning as an exercise opportunityAsk a friend, family member, or coworker to walk with you 4. Do not begin an exercise program without first consulting your doctor! Current Recommendations Current recommendations on physical activity for adults include one of the following two choices: Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 ormore days of the week (CDC/American College of Sports Medicine). It is important to note that30 minutes of physical activity can be accumulated in bouts of 10 minutes throughout the day. Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 ormore minutes per occasion (Healthy People 2010).Moderate Intensity Activity: What is it?The Pennington Biomedical Research Center is aworld-renowned nutrition research center.A good example of a moderate intensity exercisewould be brisk walking. Moderate-intensity activities Mission:are usually associated with slight increases in To promote healthier lives through research andbreathing and heart rate. One way to tell if you areeducation in nutrition and preventative medicine.performing a moderate-intensity activity is that youmay not be able to carry on a very long conversationThe Pennington Center has six priorities in research:with ease. Examples of other moderate-intensity 1. Clinical Obesity Researchactivities include: swimming, cycling, dancing, and 2. Experimental Obesitydoubles tennis. 3. Functional Foods4. Health and Performance EnhancementPennington Nutrition Series, Number 6, 2006 5. Nutrition and Chronic Diseases6. Nutrition and the BrainAuthors:Heli Roy PhD, RDThe research fostered by these divisions can haveShanna Lundy, BSa profound impact on healthy living and on theDivision of Educationprevention of common chronic diseases, such asPhillip Brantley PhD, Directorheart disease, cancer, diabetes, hypertension andosteoporosis.Pennington Biomedical Research CenterClaude Bouchard PhD, Executive DirectorThe Division of Education provides education and Aerobic or Anaerobic? Quick activity. Available at: information to the scientific community and thehttp://www.americanheart.org/ public about research findings, training programs Physical Activity and Weight Control. Available at: and research areas, and coordinates educationalhttp://win.niddk.nih.gov/publications/physical.htmevents for the public on various health issues. Exercise: A Healthy Habit to Start and Keep. Available at:http://familydoctor.orgWe invite people of all ages and backgrounds to JAMA Patient Page. Available at: http://jama.ama-assn.org/cgi/content/full/294/23/3048participate in the exciting research studies being Physical Activity. Available at: http://womenshealth.govconducted at the Pennington Center in Baton Rouge, Physical Activity for Everyone. Available at: http://www.cdc.gov/ Louisiana. If you would like to take part, visit the Exercise: When to check with your doctor first. Available at: clinical trials web page at www.pbrc.edu or callhttp://www.mayoclinic.com (225) 763-2597.Visit our Web Site: www.pbrc.edu </p>

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