Exercise Guide Shows Health Benefits Fights Aging

New exercise guidelines from the federal government were recently updated in the new report ”physical activity guideline for 2008”. The federal government is slowly catching up with the world of fitness. They have stated that, “Being physically active is one of the most important steps that Americans of all ages can take to improve their health. This inaugural Physical Activity Guidelines for Americans provides science-based guidance to help Americans aged 6 and older improve their health through appropriate physical activity.”

The department of human services put together this exercise guide a 76 page report for the policy makers and health professionals and oh by the way it might be useful to interested members of the public. It is my opinion the health care professionals and policy makers are not the important audience. We the public are. It is up to us to change our habits and increase our physical activity and exercise programs. For it is us who will use the exercise guide to and it us who must make the choice and commit to taking action. And it us who will reap the benefits of the months and years of commitment to better health. The policy makers have not been successful so far. It is up to you and I.
There are four classifications of physical activity in the report..

• Base line activity is activities in daily living. Going to work, shopping, lifting light weight objects etc.This can even include short distance and slow walking walking up a flight of stairs but the activity is short lived. Has no health benefits.

• Low Activity is defined as less than 150 minutes per week (2.5 Hours) of moderate intensity physical activity. Has some health benefits

• Medium Activity is 150 minutes to 300 minutes (5 hours) of modest intensity activity. Has Substantial health benefits

• High Activity More than 300 minutes a week. This level has additional health benefits but little scientific evidence is available to show how much additional benefits.

Health enhancing activity is when you add to baseline activity enough exercise to start to add health benefits. We start with brisk walking, jumping rope, dancing, lifting weights and other resistance exercise. As I have mentioned elsewhere people like carpenters, walking postal delivery , bricklayers and especially bicycle delivery may get enough to meet both medium and high activity. You of course can also include Navy Seals, Marines and Special Forces personnel in the high activity category.

The exercise guide for most of us is the medium activity category. Once you reach this level you can go one to high activity if you so chose. Medium activity is the goal but remember to start slow and work up there is no need to risk injury or exhaustion they will only set you back The way of the tortoise is very appropriate here. But the most important single step is the starting step. A journey of a thousand miles starts with the first step. If you want a lifetime of health you must be physically active for a lifetime.
There is scientific research that shows evidence that medium intensity exercise will give you the following. As you will see the older you get the more important activity becomes. Exercise can prevent injuries that are associated with advancing age. And take in from me don’t start your exercise at an advanced age because it is more difficult and time consuming to attain. However, it is well worth it.

The Benefits of Medium Activity.

• Lower risk of early death

• Lower risk of coronary heart disease

• Lower risk of stroke

• Lower risk of high blood pressure

• Lower risk of adverse blood lipid profile

• Lower risk of type 2 diabetes

• Lower risk of metabolic syndrome

• Lower risk of colon cancer

• Lower risk of breast cancer

• Prevention of weight gain

• Weight loss, particularly when combined with reduced calorie intake

• Improved cardiorespiratory and muscular fitness

• Prevention of falls

• Reduced depression

• Better cognitive function (for older adults)

• Better functional health (for older adults)

• Reduced abdominal obesity

• Lower risk of hip fracture

• Lower risk of lung cancer

• Lower risk of endometrial cancer

• Weight maintenance after weight loss

• Increased bone density

• Improved sleep quality

Exercise Guide To Reasons To Exercise