Exercise and Physical Activity

Wednesday, 10 October 2007 05:30

The American Heart Organization points out that physical activity has a positive impact on several health aspects:

Obesity & Overweight - Weight can be stabilized or decreased with regular physical activity

Diabetes Prevention - There is a reduced risk of diabetes because (1) overweight which contributes to diabetes can be kept in check with physical activity, and (2) insulin requirements for people with diabetes decreases with regular exercise

High Blood Pressure - High blood pressure can be lowered with regular physical activity

High Triglyceride Levels - Triglycerides or "fat" in the blood can be reduced by aerobic activity that consumes a lot of oxygen or requires heavy breathing

Cigarette Smoking - Smokers who become physically active are more likely to cut down or stop smoking

Low HDL Levels - Recent studies show that regular physical activity can significantly increase HDL cholesterol levels and thus reduce the risk of cardiovascular disease.

There are additional benefits of physical activity:

Physical activity contributes to healthy bones, muscles and joints, and reduces the risk of colon cancer
Physical activity also helps psychologically by reducing feelings of depression and anxiety, improving mood and promoting a sense of well being
The 1996 Surgeon General's Report on Physical Activity suggests that active people have a lower risk of stroke

Types Of Activities

The kind of physical activities best for the heart are endurance or aerobic activities such as brisk walking or jogging, hiking, bicycling, swimming, rowing, cross-country skiing or dancing.

Team sports that include continous running such as soccer and basketball are also beneficial.

Even moderate-intensity activities can have some long-term health benefits when performed daily. They help lower the risk of cardiovascular diseases. Some example include: walking, gardening, housework, dancing and prescribed home exercise, as well as recreational activities such as tennis, racquetball, soccer, basketball and touch football.

How Much?

Programs designed to improve physical fitness take into account frequency (how often), intensity (how hard), and time (how long). For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes most days of the week. You can accumulate 30 minutes in 10-15 minute sessions. The important thing is to include physical activity as part of a regular routine.

How Intensive?

The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity or maximum heart rate. The best trainings effects can be achieved between 50%-85% of your maximum heart rate called the "target zone." A higher heart rate, at least for an extended period, is not healthy.

The following table indicates average maximum heart rates and estimated target heart rates for different ages:

Age	Average Maximum Heart Rate (100%)	Heart Rate Target Zone (50%-85% of maximum)
20 years	200 beats per minute	100-170 beats per minute
25 years	195 beats per minute	98-166 beats per minute
30 years	190 beats per minute	95-162 beats per minute
35 years	185 beats per minute	93-157 beats per minute
40 years	180 beats per minute	90-153 beats per minute
45 years	175 beats per minute	88-149 beats per minute
50 years	170 beats per minute	85-145 beats per minute
55 years	165 beats per minute	83-140 beats per minute
60 years	160 beats per minute	80-136 beats per minute
65 years	155 beats per minute	78-132 beats per minute
70 years	150 beats per minute	75-128 beats per minute
70+ years	should be determined individually

An easy formula to calculate your maximum heart rate is subtract your age from 220. The figures above are averages and should only be used as general guidelines. It is advisable to undergo a health check before starting any excercise program. Some physicians offer customized training plans based on your personal fitness and age.

Last Updated on Friday, 14 November 2008 09:15

Articles in this Category

National Cholesterol Eduation Program:

Low salt intake lowers blood pressure or prevents its rise.
Read more

The news headlines shown above for Cholesterol are provided courtesy of Medical News Today.

Heart Attack Risk Calculator

This calculator estimates your risk of getting a heart attack within the next 10 years. It is based on the Framingham Heart Study.

Convert cholesterol units

Please use this little tool to convert cholesterol and glucose measurements from mmol/L to mg/dL and vice versa.

Your Ad Here.

ProLipid