| Exercise - Why it is so
critical |
 Health
benefits of exercise can’t be emphasized enough as it has a positive
impact on not just maintaining health but even more so for those with
an underlying condition like diabetes, cholesterol and blood pressure.
What do we mean by 'Physical
Activity'?
(What are the benefits of exercise accrued from physical activities)
Physical activity simply means movement of the body that uses energy
/ burns some calories.
Most daily routine activities include:
- Walking
- Cooking
- Briskly pushing a baby stroller
- Climbing the stairs
- Playing soccer
- Light house-cleaning
- Dancing the night away, are all good examples of being active
|
| For true health benefits of exercise,
physical activity should be moderate or vigorous and
add up to at least 30 minutes a day. |
| |
| Moderate
physical activities include (All daily routine activities) + 30
minutes of the following at least five days of the week. |
- Walking briskly (about 3 1/2 miles per hour)
- Hiking
- Gardening/yard work
- Dancing
- Golf
- Bicycling
- Weight training
|
| |
| Vigorous
physical activities include (All daily routine activities ) + 1
hour of the following 5-7 days of the week. |
- Running/jogging (5 miles per hour)
- Bicycling
- Swimming (laps)
- Aerobics
- Walking briskly
- Heavy yard work
- Weight lifting
- Basketball
|
| |
| Health Benefits of Exercise
– Tell me More! |
| The benefits of exercise are best
when they increase your heart rate over a sustained period of time, so
strive for 30 minutes of moderate activity at the minimum. |
| |
| One key benefit of exercise is
that it helps build stronger bones at any age. It also helps treat and
prevent osteoporosis, improve muscle strength, coordination, and balance,
leading to better overall health. |
| |
| Benefits of Exercise:
Why and How? |
| Bone is living tissue and like
muscles it responds well to moderate exercise by becoming stronger. Young
women and men who exercise regularly generally achieve greater peak bone
mass (maximum bone density and strength) than those who do not. As bone
mass peaks during the third decade of life, it is recommended that women
and men older than age 20 can help prevent bone loss with regular exercise.
Exercising also allows the body to maintain muscle strength, coordination,
and balance, which in turn may help prevent falls and related fractures. |
| |
| The Benefits Of Bone
Building Exercise |
| The best exercise for your bones
is the weight-bearing kind, which forces you to work against gravity.
These are the activities that help build and maintain strong muscles and
offer tremendous cardiovascular benefits, but they can often be hard on
bones when over done. |
| |
| Cautionary tips before
exercising: |
| If you have an underlying health
condition, e.g. heart diseases, high blood pressure, diabetes, or obesity
- or if you are over age 40, Always get your doctors permission prior
to beginning any regular exercise program. |