THE BEST PHYSICAL ACTIVITY The 2008 Physical Activity Guidelines for Americans encourage a person to accumulate at least 2 2 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 at almost any time or place. It's fun, convenient, inexpensive, and can be Sale ol-llela- Mem Ni amide aia -to (lM aod-Te\ ra.) equipment—just comfortable walking shoes and suitable clothing. 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 on life. More than 150 years ago, Ellen G. White said, “Walking, in Ele tm alc Mia Moores) (RaW elim oka Wao) te] in walking, all the muscles are brought into action.”8 SAFE WHILE ACTIVE Ni aoLele al ola iclio elo) is MaMa lal Mal sit aoLal lay SLL} and other adverse events do sometimes occur, The most oN eee tems ale ae (eri ele allele oy joints, muscles, ligaments and tendons). Others problems, such as overheating and dehydration, may also occur. The good news is that scientific evidence strongly shows that appropriate physical activity is safe for almost everyone and He the health benefits of physical activity far outweigh the risks.At age 91, Swarna 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. Swarna’s spine was badly injured during a skiing event, and as the years passed, her back pain intensified. Her physi- cian told her that he couldn’t do much to help her because she was “too old.” Swarna was later diagnosed with emphysema, a lung disease, and had difficulty breathing. She would never be able to climb stairs again. The doctor offered her no hope of improvement. Swarna, 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 her 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. Sea Melneglo)s-cMaliaial rl isaMlas) 1c taal ial acolo teelv BENEFITS OF PHYSICAL EXERCISE 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 optimizes health. 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 LOWER RISK OF EARLY DEATH WEIGHT LOSS, PARTICULARLY WHEN COMBINED WITH REDUCED CALORIE INTAKE IMPROVED SLEEP QUALITY Studies show that people who are physically active for approximately seven hours a week have a 40% lower risk of dying prematurely than those who are active for fewer than 30 minutes a week. There's a substantially lower risk of premature death when people do 2 % hours of at least moderate—intensity aerobic physical activity a week.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 2% a week of moderate—intensity physical activity. 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THREE TYPES OF PHYSICAL ACTIVITIES: Physical exercises are generally grouped into three types3 and have different effects on the body: 1. Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.4 2, Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking, or playing tennis, focus on increasing cardiovascular endurance;5 weight-bearing aerobic exercise, such as walking, climbing, and jogging, also increases bone density. 3. Resistance exercises, such as weight training, increase muscle strength6 and lower or prevent bone loss. associated with menopa use. / FOUR LEVELS OF PHYSICAL ACTIVITY The 2008 PAGA Advisory Committee Report divicles the amount of weekly aerobic physical activity for adults into four Inactive: no additional activity beyond baseline (basic routine activities) Low: some exercise, up to 150 minutes a week Medium: exercise 150 to 300 minutes a week bale pence Baaoe- Rename Oana iC-ks R= nl. These categories provide a rule of thumb for the relationship between the total amount of physical activity and its 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 an exercise program.PRESENT PHYSICAL ACTIVITY GUIDELINES The 2008 PAGA Advisory Committee Report reco that a person accumulate 2 12 hours a week in various activities. This is applicable worldwide. Examples of aerobic physical activities and intensities are shown in the following table: MODERATE INTENSITY or faster,but not racewalking) VIGOROUS INTENSITY with heart rate increases) How do we measure 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 are often used in physical activity programs. a ff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. 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 ME daameal Ml lice a ialetem tal MS ale on 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 Just 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 faaio la] aml-M alee eagle a anal oleae ary lial 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 eagles, they shall rela tato Melo a lB la ata eee IL alarmed Toes CN LGA0) =] 11h Wy |B) ENERGY BALANCE Overweight and obesity occur when calories ingested through food and beverages exceed calories used. LT rl faa aron RAT tal esate AL possible to achieve weight stability through 2 Y% to 5 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 lose excess body weight and maintain a healthy weight. For almost everyone, the health benefits of physical activity far outweigh the risk of possible injury or adverse effects. Adults with chronic disabilities should consult their health-care provider about the types and amounts of activity appropriate for them. As long as Teateee Core iN ER Tian ae a -eLetl es nelt eR =< oa other words, if you want to postpone your funeral, exercise regularly!SOE Ren hear cia aia cia in amen eran eect eter LEC e eee Med PA nt Hula allot ane ee sell der Ime fea a RPL et aol Cece Ee ae eae ee ord Activity Guidelines for Americans (Washington, DC: US Department of ree eens ar ictae ee aca en 3US eee nae eit) See ect re cn Gre kieran! eR aite jt Mmeerg Oe Pltsrtauatettaelaa erie reeute Ns gla (isia-care 6) accessed April 4, 2012, [Link] Gamat h ee one ia Merci Ment A mss ems tank eee een siete Ruane armen eos ah Eyes Meee heal a MN Me aon ets else ee a ately and H. Knuttgen, “Aerobic Exercise and Endurance Improving ian 4 is," The Physician and Sportsmedicine 31, no. 5 (2003), 45, Pe here ere cnet ond eo ae Merete tee ain ite ae eet isa nye hia MCT Reel ee journals of Gerontology 60A, no. 5 (2005), 638-47, accessed October 5, 2006, fram ProQuest Database.7 “Resistance ale me aR or RS ul ane Oe lo cea als iene R toe moe ile ec ytd] cite ages ee eee Tal ema ee Een crs PEP Can a ei a CELEBRATIONS LIVING LIFE TO THE FULLEST Sign up today! [Link]/celebration @ ia 4 es perreerctd Adventist Church