1
Chapter
02
Let’s
Celebrate
Exercise
E
is
for
exercise,
the
energizer
of
life.
BY
KATHLEEN
KUNTARAF
At
age
91
Grace
was
still
active
playing
tennis,
lifting
weights,
and
walking.
Fifty-‐one
years
before,
however,
at
the
age
of
40,
her
condition
had
been
very
different.
Grace’s
spine
was
badly
injured
during
a
ski
accident
that
occurred
at
the
time,
and
as
the
years
passed
her
back
pain
intensified.
Her
physician
told
her
that
he
couldn’t
do
much
to
help
her
because
she
was
“too
old.”
Grace
later
was
diagnosed
with
emphysema
and
had
difficulty
breathing.
She
tired
easily
and
at
one
point
feared
that
she
would
never
be
able
to
climb
stairs
again.
The
doctor
offered
her
no
hope
of
improvement.
Grace,
however,
had
a
strong
will
to
recover
and
decided
to
try
an
exercise
program
offered
at
a
local
medical
center.
For
six
weeks
she
worked
out
three
times
a
week,
two
to
three
hours
a
day.
She
lifted
weights,
walked
on
the
treadmill,
rode
the
stationary
bicycle,
and
did
breathing
exercises.
Even
when
she
was
in
pain
and
didn’t
feel
like
doing
anything,
she
didn’t
quit.
Eventually,
her
breathing
improved
and
the
back
pain
disappeared.
She
was
able
to
walk
reasonable
distances—and
had
energy
to
spare!
Her
doctor
told
her
that
he
had
never
seen
such
progress
in
anyone
her
age.
Grace
attributes
her
health
improvement
to
exercise.1
Benefits
of
Physical
Exercise
2
Exercise
is
a
form
of
physical
activity
that
is
planned,
structured,
repetitive,
and
performed
with
the
goal
of
improving
health
and
fitness.
So
although
all
exercise
is
physical
activity,
not
all
physical
activity
is
exercise.
Regular
exercise
is
not
only
a
preventive
measure;
it
also
works
to
maintain
health
at
its
best.
Studies
clearly
demonstrate
that
participating
in
regular
physical
activity
provides
many
health
benefits.
The
Physical
Activity
Guidelines
for
Americans
(PAGA)
Advisory
Committee,
comprising
13
leading
experts
in
the
field
of
exercise
science
and
public
health,
summarizes
the
benefits
of
exercise
in
the
following
table:
2
Health
Benefits
Associated
With
Regular
Physical
Activity
Children
and
Adolescents
Strong
evidence
• Improved
cardiorespiratory
and
muscular
fitness
• Improved
bone
health
• Improved
cardiovascular
and
metabolic
health
biomarkers
• Favorable
body
composition
Moderate
evidence
• Reduced
symptoms
of
depression
Adults
and
Older
Adults
Strong
evidence
• 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
3
• 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)
Moderate
to
strong
evidence
• Better
functional
health
(for
older
adults)
• Reduced
abdominal
obesity
Moderate
Evidence
• 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
Studies
show
that
people
who
are
physically
active
for
approximately
seven
hours
a
week
have
a
40-‐percent
lower
risk
of
dying
prematurely
than
those
who
are
active
for
fewer
than
30
minutes
a
week.
There’s
even
substantially
lower
risk
of
premature
death
when
people
do
two
and
a
half
hours
of
at
least
moderate-‐intensity
aerobic
physical
activity
a
week.
Cardiovascular
Disease
Heart
disease
and
stroke
are
two
of
the
leading
causes
of
death
worldwide.
Studies
show
that
a
significant
reduction
in
the
risk
of
cardiovascular
disease
occurs
at
activity
levels
equivalent
to
two
and
a
half
hours
a
week
of
moderate-‐intensity
physical
activity.
4
The
evidence
is
strong
that
greater
amounts
of
physical
activity
up
to
one
hour
per
day
result
in
further
reductions
in
risk
of
cardiovascular
disease.
Musculoskeletal
Health
The
decline
in
bone
density
during
aging
can
be
slowed
with
regular
physical
activity
beginning
at
one
and
a
half
hours
a
week
and
continuing
up
to
five
hours
a
week.
Research
studies
of
physical
activity
to
prevent
hip
fracture
show
that
participating
in
two
to
five
hours
of
physical
activity
per
week
of
at
least
moderate
intensity
is
associated
with
reduced
risk.
Metabolic
Health
Metabolic
Syndrome
is
a
condition
in
which
people
have
a
combination
of
high
blood
pressure,
a
large
waistline
(abdominal
obesity),
an
adverse
blood
lipid
profile
(low
levels
of
high-‐density
lipoprotein
[HDL]
cholesterol,
raised
triglycerides),
and
impaired
glucose
tolerance.
Studies
have
shown
that
people
with
metabolic
syndrome
respond
to
persistent,
regular
physical
activity;
a
restrictive
diet;
and
appropriate
medications.3
Other
studies
show
that
those
who
regularly
engage
in
at
least
two
to
two
and
a
half
hours
a
week
of
moderate-‐intensity
aerobic
activity
have
a
lower
risk
of
developing
type
2
diabetes
than
do
inactive
people.
5
Obesity
and
Energy
Balance
Overweight
and
obesity
occur
when
calories
ingested
through
food
and
beverages
are
more
than
calories
used.
Research
shows
that
within
the
space
of
a
year
it’s
possible
to
achieve
weight
stability
through
two
and
a
half
to
five
hours
per
week
of
walking
at
a
pace
of
about
four
miles
per
hour.
Such
physical
activity
is
a
critical
factor
in
determining
whether
a
person
can
maintain
a
healthy
body
weight,
lose
excess
body
weight,
or
maintain
successful
weight.
Health
benefits
of
physical
activity
far
outweigh
the
risk
of
adverse
events
for
almost
everyone.
Adults
with
chronic
disabilities
should
consult
their
health-‐care
provider
about
the
types
and
amounts
of
activity
appropriate
for
them.
As
long
as
the
activity
is
within
one’s
ability,
it
should
be
safe.
In
other
words,
if
you
want
to
postpone
your
funeral,
exercise
regularly!
Three
Types
of
Physical
Activities:
Physical
exercises
are
generally
grouped
into
three
types4
and
have
different
effects
on
the
body:
1. Flexibility
exercises,
such
as
stretching,
improve
the
range
of
motion
of
muscles
and
joints.5
2. Aerobic
exercises,
such
as
cycling,
swimming,
walking,
skipping
rope,
rowing,
running,
hiking,
or
playing
tennis,
focus
on
increasing
cardiovascular
endurance;6
however,
weight-‐bearing
aerobic
exercise,
such
as
walking,
climbing,
and
jogging,
increases
bone
density.
6
3. Resistance
exercises,
such
as
weight
training,
increase
muscle
strength7
and
lower
or
prevent
bone
loss
associated
with
menopause.8
Four
Levels
of
Physical
Activity
The
2008
PAGA
Advisory
Committee
report
provides
the
basis
for
dividing
the
amount
of
weekly
aerobic
physical
activity
for
adults
into
four
levels:
1. Inactive—no
additional
activity
beyond
baseline
(basic
routine
activities)
2. Low—some
exercise,
up
to
150
minutes
a
week
3. Medium—exercise
150
to
300
minutes
a
week
4. High—exercise
more
than
300
minutes
a
week
These
categories
provide
a
rule
of
thumb
for
how
the
total
amount
of
physical
activity
is
related
to
health
benefits.
Low
amounts
of
activity
provide
some
benefit;
medium
amounts
provide
substantial
benefit;
and
high
amounts
provide
even
greater
benefit.
If
a
person
has
not
been
exercising
regularly,
it’s
important
to
obtain
health
clearance
from
a
physician
before
embarking
on
such
a
program.
Present
Physical
Activity
Guidelines
The
2008
Physical
Activity
Guidelines
for
Americans
recommend
that
a
person
accumulate
two
and
a
half
hours
a
week
in
various
activities.
This
would
be
applicable
worldwide.
Examples
of
aerobic
physical
activities
and
intensities
are
shown
in
the
following
table:
7
Moderate
Intensity
• Walking
briskly
(three
miles
per
hour
or
faster,
but
not
racewalking)
• Water
aerobics
• Bicycling
slower
than
10
miles
per
hour
• Tennis
(doubles)
• General
gardening
Vigorous
Intensity
• Racewalking,
jogging,
or
running
• Swimming
laps
• Tennis
(singles)
• Bicycling
10
miles
per
hour
or
faster
• Skipping
rope
• Heavy
gardening
(continuous
digging
or
hoeing,
with
heart
rate
increases)
• Hiking
uphill
or
with
a
heavy
backpack
How
do
we
know
the
intensity
of
our
exercise?
As
a
rule
of
thumb,
a
person
doing
moderate-‐intensity
aerobic
activity
can
maintain
a
comfortable
conversation
during
the
activity.
A
person
doing
vigorous-‐intensity
activity
cannot
say
more
than
a
few
words
without
pausing
for
a
breath.
Health
benefits
have
not
yet
been
proved
for
activities
such
as
stretching,
warming
up,
or
cooling
down,
but
they
often
are
used
in
physical
activity
programs.
Safe
While
Active
Although
physical
activity
has
many
health
benefits,
injuries
and
other
adverse
events
do
sometimes
occur.
The
most
common
injuries
affect
the
musculoskeletal
system
(bones,
joints,
muscles,
ligaments,
and
tendons).
Others
problems,
such
as
overheating
and
8
dehydration,
may
occur
during
activity.
The
good
news
is
that
scientific
evidence
strongly
shows
that
appropriate
physical
activity
is
safe
for
almost
everyone,
and
that
the
health
benefits
of
physical
activity
far
outweigh
the
risks.
The
Best
Physical
Activity
The
current
Physical
Activity
Guidelines
for
Americans
encourage
a
person
to
accumulate
at
least
two
and
a
half
hours
a
week
in
moderate-‐intensity
physical
activity,
such
as
brisk
walking.
Dr.
Kenneth
Cooper,
of
Aerobics
fame,
promotes
brisk
walking
rather
than
running
or
jogging.
Walking
appeals
to
many
because
it
can
be
done
almost
any
time
or
place.
It’s
fun,
convenient,
inexpensive,
and
can
be
enjoyed
alone
or
with
friends.
It
requires
no
special
equipment.
Comfortable
walking
shoes
and
clothing
are
all
that
is
needed.
Brisk
walking
results
in
minimal
injuries
while
exercising
most
muscles
and
systems
of
the
body.
It
stimulates
the
release
of
endorphins,
which
elevate
the
mood
and
improve
outlook
in
life.
More
than
150
years
ago
Ellen
G.
White
said,
“Walking,
in
all
cases
where
it
is
possible,
is
the
best
exercise,
because
in
walking,
all
the
muscles
are
brought
into
action.”9
Proper
Training
Clothing
While
exercising
one
should
wear
lightweight
garments
that
offer
maximum
freedom
of
movement
and
are
appropriate
to
climatic
conditions.
When
exercising
in
an
urban
area,
use
brightly
colored
garments
and
reflector
materials
for
safety.
9
Exercise
generates
heat,
so
it’s
better
to
dress
in
layers
that
can
be
removed
as
soon
as
one
starts
perspiring.
If
it’s
very
cold,
consider
wearing
a
face
mask
or
scarf
to
warm
the
air
before
it
enters
the
lungs.
A
hat
or
headband
will
protect
the
ears,
which
are
vulnerable
to
frostbite.
It’s
vital
to
wear
protective
gear,
such
as
helmets,
wrist
guards,
and
knee
guards,
when
engaging
in
physical
activities
that
carry
risk
of
injury,
including
bicycling,
skateboarding,
and
rollerblading.
Proper
Training
Shoes
Feet
bear
the
weight
of
the
whole
body,
therefore
it’s
important
that
shoes
be
comfortable,
well-‐fitting,
and
supportive.
Look
for
athletic
shoes
with
absorbent
cushioning,
appropriate
arch
support,
a
solid
and
snug
heel
cup,
flexibility,
breathability,
and
good
lacing
so
you
can
adjust
tightness
without
pinching
your
feet.
Exercising
Faith
As
regular
aerobic
exercise
helps
us
live
better,
so
it
is
with
the
exercise
of
faith.
We
can
trust
God
to
lead
our
lives
according
to
His
loving
prescription
for
health.
He
gives
power
to
the
weak,
and
to
those
who
have
no
might
He
increases
strength.
Even
the
youths
shall
faint
and
be
weary,
and
the
young
men
shall
utterly
fall,
but
those
who
wait
on
the
Lord
shall
renew
their
strength;
they
shall
mount
up
with
wings
like
10
eagles,
they
shall
run
and
not
be
weary,
they
shall
walk
and
not
faint
(Isa.
40:29-‐31,
NKJV).
Life
Application
Questions
Chapter
2—354
words—Exercise
1. What
are
the
most
attractive
benefits
of
regular
exercise?
How
can
I
live
longer
with
better
cognitive
function
and
lower
my
risk
of
getting
cancer,
cardiovascular
disease,
or
diabetes?
How
does
exercise
offer
better
quality
of
life,
less
depression,
ease
of
movement,
and
optimum
body
mass?
As
I
look
at
my
family
history
are
there
benefits
of
exercise
that
could
prevent
the
adverse
history
being
repeated
in
my
life?
Am
I
going
to
make
the
choice
to
exercise
with
these
goals
as
motivating
factors?
2. How
much
exercise
am
I
currently
getting
per
week?
What
level
of
exercise
am
I
achieving?
Do
I
need
to
choose
to
exercise
for
longer
periods
each
day,
or
can
I
increase
the
level
of
activity?
What
activity
can
I
do
along
with
exercises
such
as
walking
to
maximize
my
use
of
time?
Should
I
use
the
time
for
personal
growth,
possibly
spiritual,
by
listening
to
an
audio
version
of
the
Bible
or
devotional
books?
What
benefits
would
come
from
exercising
with
friends?
Would
I
be
able
to
maintain
some
long-‐distance
relationships
by
talking
on
the
phone
while
doing
moderate-‐intensity
aerobic
exercise?
3. How
can
I
become
better
motivated
to
exercise
regularly?
What
types
of
exercise
achieve
flexibility,
cardiovascular
fitness,
and
improved
bone
health?
Which
of
the
three
types
will
I
start
today?
When
will
I
include
the
next
type
of
exercise?
4. The
children
of
Margaret’s
neighbor
have
a
problem
with
their
weight,
and
Margaret
is
worried
that
they
are
at
risk
for
diabetes.
She
wants
to
give
them
a
gift
at
Christmas?
What
should
she
get
that
would
make
exercise
fun
for
them?
5. Do
I
have
a
spouse
who
needs
to
be
encouraged
to
exercise?
Can
we
make
time
to
walk
together,
thereby
adding
more
bonding
time
to
our
marriage
as
well?
6. What
is
the
best
clothing
and
shoes
for
exercise
activities?
What
will
keep
me
safe
in
a
busy
city,
at
night,
or
during
winter?
11
7. I
sometimes
find
it
hard
to
choose
to
exercise
on
a
daily
basis.
How
can
I
obtain
spiritual
strength
to
make
this
a
priority
in
my
life?
1
“An
Exercise
Story”;
[Link]
Accessed
online
April
4,
2012.
2
U.S.
Department
of
Health
and
Human
Services
(2008),
2008
Physical
Activity
Guidelines
for
Americans,
pp.
9-‐12.
For
online
version
go
to
[Link]/paguidelines.
3
“Effect
of
Physical
Activity
and
Diet
on
the
Treatment
of
Metabolic
Syndrome”;
[Link]
Accessed
April
20,
2012.
4
“Your
Guide
to
Physical
Activity”;
[Link]
Accessed
online
April
4,
2012.
5
D.
O’Conner,
M.
Crowe,
W.
Spinks
(2005),
“Effects
of
static
stretching
on
leg
capacity
during
cycling,”
Turin,
46
(1),
pp.
52-‐56.
Retrieved
October
5,
2006,
from
ProQuest
database.
6
J.
Wilmore,
H.
Knuttgen
(2003),
“Aerobic
Exercise
and
Endurance
Improving
Fitness
for
Health
Benefits,”
The
Physician
and
Sportsmedicine,
31(5).
45.
Retrieved
October
5,
2006,
from
ProQuest
Database.
7
N.
de
Vos,
N.
Singh,
D.
Ross,
T.
Stavrinos,
et
al.
(2005),
“Optimal
Load
for
Increasing
Muscle
Power
During
Explosive
Resistance
Training
in
Older
Adults,”
The
Journals
of
Gerontology,
60A(5),
pp,
638-‐647.
Retrieved
October
5,
2006,
from
ProQuest
Database.
8
WebMD
(Nov.
10,
2010),
“Resistance
(Strength)
Training
Exercise”;
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