Health And Fitness Information Biography
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What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.
Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions:
1. Heart Disease. Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure.
Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.
2. Stroke. In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.
3. Type II Diabetes. This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure -- all of which are very important to the health of people with diabetes.
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.
A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:
Strengthen your heart and cardiovascular system
Improve your circulation and help your body use oxygen better
Improve your heart failure symptoms
Increase energy levels so you can do more activities without becoming tired or short of breath
Increase endurance
Lower blood pressure
Improve muscle tone and strength
Improve balance and joint flexibility
Strengthen bones
Help reduce body fat and help you reach a healthy weight
Help reduce stress, tension, anxiety, and depression
Boost self-image and self-esteem
Improve sleep
Make you feel more relaxed and rested
Make you look fit and feel healthy
How Do I Get Started Exercising?
Before starting an exercise program, talk to your doctor about:
Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.
What Type of Exercise Is Best?
Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic activity strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
Strengthening, repeated muscle contractions (tightening) until the muscle becomes tired; for people with heart failure, many strengthening exercises are not recommended. (See below)
What Are Examples of Aerobic Exercises?
Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.
How Often Should I Exercise?
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
Health And Fitness Information Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips
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