Here at Gramps' Place, we share very funny and sometimes pretty lame jokes, interesting, motivational or educational stories, fun facts and also tips on how to stay healthy.
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Health: Physical Exercises
Why is exercise or physical activity important?
Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease. Physical inactivity is a major risk factor for heart disease and stroke and is linked to cardiovascular mortality.
Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure.
The results of pooled studies show that people who modify their behavior and start regular physical activity after heart attack have better rates of survival and better quality of life. Healthy people -- as well as many patients with cardiovascular disease -- can improve their fitness and exercise performance with training.
How can physical activity help condition my body?
- Some activities improve flexibility, some build muscular strength and some increase endurance.
- Some forms of continuous activities involve using the large muscles in your arms or legs. These are called endurance or aerobic exercises. They help the heart by making it work more efficiently during exercise and at rest.
- Brisk walking, jumping rope, jogging, bicycling, cross-country skiing and dancing are examples of aerobic activities that increase endurance. How can I improve my physical fitness?
Programs designed to improve physical fitness take into account frequency (how often), intensity (how hard), and time (how long). They provide the best conditioning.
The FIT Formula:
F = frequency (days per week)
I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate
T = time (amount for each session or day)
For most healthy people:
For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50-75 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine.
These activities are especially beneficial when done regularly:
- brisk walking, hiking, stair-climbing, aerobic exercise
- jogging, running, bicycling, rowing and swimming
- activities such as soccer and basketball that include continuous running
The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate). If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.
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