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Physical Activity And Weight Control Essay Research

Physical Activity And Weight Control Essay, Research Paper


Regular physical activity is an important part of effective weight loss and weight maintenance. It also


can help prevent several diseases and improve your overall health. It does not matter what type of


physical activity you perform–sports, planned exercise, household chores, yard work, or work-related


tasks–all are beneficial. Studies show that even the most inactive people can gain significant health


benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,


the U.S. Public Health Service has identified increased physical activity as a priority in Healthy People


2000, our national objectives to improve the health of Americans by the year 2000.


Research consistently shows that regular physical activity, combined with healthy eating habits, is the


most efficient and healthful way to control your weight. Whether you are trying to lose weight or


maintain it, you should understand the important role of physical activity and include it in your


lifestyle.


How Can Physical Activity Help Control My Weight?


Physical activity helps to control your weight by using excess calories that otherwise would be stored


as fat. Your body weight is regulated by the number of calories you eat and use each day. Everything


you eat contains calories, and everything you do uses calories, including sleeping, breathing, and


digesting food. Any physical activity in addition to what you normally do will use extra calories.


Balancing the calories you use through physical activity with the calories you eat will help you achieve


your desired weight. When you eat more calories than you need to perform your day’s activities, your


body stores the extra calories and you gain weight (a). When you eat fewer calories than you use, your


body uses the stored calories and you lose weight (b). When you eat the same amount of calories as


your body uses, your weight stays the same (c).


Food scales


Any type of physical activity you choose to do–strenuous activities such as running or aerobic


dancing or moderate-intensity activities such as walking or household work–will increase the number


of calories your body uses. The key to successful weight control and improved overall health is


making physical activity a part of your daily routine.


What Are the Health Benefits of Physical Activity?


In addition to helping to control your weight, research shows that regular physical activity can reduce


your risk for several diseases and conditions and improve your overall quality of life. Regular physical


activity can help protect you from the following health problems.


Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by


strengthening your heart muscle, lowering your blood pressure, raising your high-density


lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL)


levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity.


High Blood Pressure. Regular physical activity can reduce blood pressure in those with high


blood pressure levels. Physical activity also reduces body fatness, which is associated with


high blood pressure.


Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to


prevent and control this type of diabetes.


Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and


improving the body’s ability to use calories. When physical activity is combined with proper


nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.


Back Pain. By increasing muscle strength and endurance and improving flexibility and


posture, regular exercise helps to prevent back pain.


Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent


many forms of bone loss associated with aging.


Studies on the psychological effects of exercise have found that regular physical activity can improve


your mood and the way you feel about yourself. Researchers also have found that exercise is likely to


reduce depression and anxiety and help you to better manage stress.


Keep these health benefits in mind when deciding whether or not to exercise. And remember, any


amount of physical activity you do is better than none at all.


How Much Should I Exercise?


For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic


activity three or more times a week and some type of muscle strengthening activity and stretching at


least twice a week. However, if you are unable to do this level of activity, you can gain substantial


health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at


least five times a week.


If you have been inactive for a while, you may want to start with less strenuous activities such as


walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become


physically fit without straining your body. Once you are in better shape, you can gradually do more


strenuous activity.


Moderate-intensity Activity


Moderate-intensity activities include some of the things you may already be doing during a day or


week, such as gardening and housework. These activities can be done in short spurts–10 minutes


here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly


accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.


To become more active throughout your day, take advantage of any chance to get up and move


around. Here are some examples:


Take a short walk around the block


Rake leaves


Play actively with the kids


Walk up the stairs instead of taking the elevator


Mow the lawn


Take an activity break — get up and stretch or walk around


Park your car a little farther away from your destination and walk the extra distance


The point is not to make physical activity an unwelcome chore, but to make the most of the


opportunities you have to be active.


Aerobic Activity


Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any


extended activity that makes you breathe hard while using the large muscle groups at a regular, even


pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories


than other activities. Some examples of aerobic activities include:


Brisk walking


Jogging


Bicycling


Swimming


Aerobic dancing


Racket sports


Rowing


Ice or roller skating


Cross-country or downhill skiing


Using aerobic equipment (i.e., treadmill, stationary bike)


To get the most health benefits

from aerobic activity, you should exercise at a level strenuous enough


to raise your heart rate to your target zone. Your target heart rate zone is 50 to 75 percent of your


maximum heart rate (the fastest your heart can beat). To find your target zone, look for the category


closest to your age in the chart below and read across the line. For example, if you are 35 years old,


your target heart rate zone is 93-138 beats per minute.


Age Target Heart Rate Zone 50-75% Average Maximum Heart Rate 100%


20-30 years 98-146 beats per min. 195


31-40 years 93-138 beats per min. 185


41-50 years 88-131 beats per min. 175


51-60 years 83-123 beats per min. 165


61+ years 78-116 beats per min. 155


To see if you are exercising within your target heart rate zone, count the number of pulse beats at your


wrist or neck for 15 seconds, then multiply by four to get the beats per minute. Your heart should be


beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you


are exercising too hard and should slow down. If your heart is beating slower than your target heart


rate, you should exercise a little harder.


When you begin your exercise program, aim for the lower part of your target zone (50 percent). As


you get into better shape, slowly build up to the higher part of your target zone (75 percent). If


exercising within your target zone seems too hard, exercise at a pace that is comfortable for you. You


will find that, with time, you will feel more comfortable exercising and can slowly increase to your


target zone.


Stretching and Muscle Strengthening Exercises


Stretching and strengthening exercises such as weight training should also be a part of your physical


activity program. In addition to using calories, these exercises strengthen your muscles and bones and


help prevent injury.


Tips to a Safe and Successful Physical Activity Program


Make sure you are in good health. Answer the following questions* before you begin exercising.


1.Has a doctor ever said you have heart problems?


2.Do you frequently suffer from chest pains?


3.Do you often feel faint or have dizzy spells?


4.Has a doctor ever said you have high blood pressure?


5.Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has


been or could be aggravated by exercise?


6.Are you over the age of 65 and not accustomed to exercise?


7.Are you taking prescription medications, such as those for high blood pressure?


8.Is there a good medical reason, not mentioned here, why you should not exercise?


*Source: British Columbia Department of Health


If you answered “yes” to any of these questions, you should see your doctor before you begin an


exercise program.


Follow a gradual approach to exercise to get the most benefits with the fewest risks. If you


have not been exercising, start at a slow pace and as you become more fit, gradually increase


the amount of time and the pace of your activity.


Choose activities that you enjoy and that fit your personality. For example, if you like team


sports or group activities, choose things such as soccer or aerobics. If you prefer individual


activities, choose things such as swimming or walking. Also, plan your activities for a time of


day that suits your personality. If you are a morning person, exercise before you begin the


rest of your day’s activities. If you have more energy in the evening, plan activities that can be


done at the end of the day. You will be more likely to stick to a physical activity program if it


is convenient and enjoyable.


Exercise regularly. To gain the most health benefits it is important to exercise as regularly as


possible. Make sure you choose activities that will fit into your schedule.


Exercise at a comfortable pace. For example, while jogging or walking briskly you should be


able to hold a conversation. If you do not feel normal again within 10 minutes following


exercise, you are exercising too hard. Also, if you have difficulty breathing or feel faint or


weak during or after exercise, you are exercising too hard.


Maximize your safety and comfort. Wear shoes that fit and clothes that move with you, and


always exercise in a safe location. Many people walk in indoor shopping malls for exercise.


Malls are climate controlled and offer protection from bad weather.


Vary your activities. Choose a variety of activities so you don’t get bored with any one thing.


Encourage your family or friends to support you and join you in your activity. If you have


children, it is best to build healthy habits when they are young. When parents are active,


children are more likely to be active and stay active for the rest of their lives.


Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no


matter how small.


Whether your goal is to control your weight or just to feel healthier, becoming physically active is a


step in the right direction. Take advantage of the health benefits that regular exercise can offer and


make physical activity a part of your lifestyle.


Additional Resources


The following organizations have materials on physical activity and weight control available to the


public.


President’s Council on Physical Fitness and Sports


701 Pennsylvania Avenue, NW


Suite 250


Washington, DC 20004


Phone: (202) 272-3421


National Heart, Lung, and Blood Institute


Information Center


P.O. Box 30105


Bethesda, MD 20824-0105


Phone: (301) 251-1222


American College of Sports Medicine


P.O. Box 1440


Indianapolis, IN 46206-1440


Phone: (317) 637-9200


Weight-control Information Network


1 WIN WAY


BETHESDA, MD 20892-3665


Internet: WIN@matthewsgroup.com


Toll-free Number: (800) WIN-8098


The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and


Digestive and Kidney Diseases, part of the National Institutes of Health. Authorized by Congress


(Public Law 103-43). WIN assembles and disseminates to health professionals and the general public


information on weight control, obesity, and nutritional disorders. WIN responds to requests for


information; develops, reviews, and distributes publications; and develops communication strategies to


encourage individuals to achieve and maintain a health weight.


Publications produced by WIN are reviewed for scientific accuracy, content, and readability. Materials


produced by other sources are also reviewed for scientific accuracy and are distributed, along with


WIN publications, to answer requests.


This e-pub is not copyrighted. WIN encourages unlimited duplication and distribution of this e-text.


NIH Publication No. 96-4031


April 1996

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