Health experts have long recognised the importance of physical activity. Exercise improves your appearance and your health. It can also improve your health. It helps to reduce the risk of certain diseases. These include heart disease, stroke, type 2 diabetes, osteoporosis, and certain types of cancer. According to the United States’ Centers for Disease Control and Prevention, heart disease is the leading cause of death in America. Around 600,000 Americans die of heart disease each year. High blood pressure and high cholesterol levels can increase your risk of heart disease. Medical experts say both can be reduced through regular exercise.
Physical activity is also known to increase endorphin release. These chemicals reduce pain perception. They also make people feel happier and more peaceful. However, there is some debate about what exactly causes the brain to release endorphins. Some experts believe that it is the act of exercising itself. Others say it is the sense of achievement that comes from meeting an exercise goal. Either way, the two factors work together to improve emotional health. Exercise increases your energy levels by improving blood flow to the heart and blood vessels. One of the main reasons people exercise is to control or reduce their weight. Physical activity burns calories, which are the energy stored in food. The more calories you burn, the easier it is to control or reduce your weight. So, how much exercise do you need to reap all these health benefits? Experts say it’s easier than you think. In 2008, the Centers for Disease Control and Prevention released the first ever Physical Activity Guidelines for Americans. The report included suggestions for young people, adults, disabled people, and those with long-term health problems.
One of the key messages in the report was that any activity is better than none. So, if you’re not currently exercising, now is the time to start. CDC officials define physical activity as anything that gets your body moving. They also say that there are two separate but equally important kinds of physical activity.
Aerobic or cardiovascular exercise increases your heart rate and breathing rate. Examples include walking at an increased speed, dancing, swimming and cycling. Muscle-strengthening activities help to build and strengthen the body’s muscle groups. These activities include weightlifting and doing sit-ups and push-ups. To reap the full benefits of your exercise plan, experts recommend that adults get at least two and a half hours of aerobic exercise each week. More intense activities reduce the recommended time to one hour and 15 minutes. Examples include playing basketball, swimming and distance running. Previous advice from the CDC stated that people needed to exercise for at least 30 minutes a day, five days a week, to reap the health benefits of exercise. However, more recent research suggests that the same health benefits can be achieved by exercising for short periods over five days or longer sessions over two or three days.
Additionally, the newer recommendations state that any exercise plan should include at least two days of muscle training. Each exercise period should be at least 10 minutes long. The total amount of activity should be spread over at least two days throughout the week. Most importantly, experts say people should choose physical activities that they enjoy. This increases the likelihood that they will stick with the programme.
So, what are the most popular forms of exercise in the United States? Walking is the most popular. According to a 2012 report from the CDC, more than 145 million Americans now walk regularly to stay fit. For many, it is considered the easiest form of exercise. You don’t need a health club membership.
Walking is safe. It is also said to be as valuable for one’s health as more intense forms of exercise, such as jogging. It is also said to be less damaging to the knees and feet. This makes it a better exercise option for older adults. Another popular form of exercise is jogging, or running at a slow to medium speed.
Bill Bowerman, a USA Track and Field Hall of Famer, was credited with bringing jogging to the United States in the 1970s. He did so after witnessing its popularity during a trip to New Zealand in the 1960s. He founded America’s first running club and wrote a book about jogging for fitness. He also helped to establish Nike, the sports shoe company.
Jogging provides great physical conditioning for the heart and lungs. It increases blood and oxygen flow throughout the body. These benefits help to improve heart activity, lower blood pressure and cholesterol levels, and reduce bone and muscle loss. Running is also an effective way to lose weight. On average, people burn 160 calories per kilometre while running.
According to the Census Bureau, swimming was the fourth most popular sporting activity in the United States in 2009. The most popular activity was walking for exercise, followed by exercising with equipment and camping. Swimming is said to be one of the best forms of exercise. Nearly all of the major muscle groups are engaged.
It also presents a lower risk of muscle and joint injury due to the weightlessness of the body in water. This makes it an excellent form of exercise for those with specific needs, such as pregnant women, older adults and overweight individuals. However, some people have questioned whether swimming burns as many calories as other forms of exercise. However, one thing is certain: the health benefits are just as significant. Another popular form of exercise is water aerobics. This can involve anything from walking or running against the water’s resistance to doing jumping jacks in the water.
Dancing is also a fun way to exercise. This is particularly appealing to those who see exercise as a necessary evil, rather than something they want to do. A dance fitness programme called Zumba has grown in popularity in recent years. It is said to be one of the fastest-growing group programmes in the physical fitness industry today. It was created by Alberto Beto Perez in his native Colombia in the 1990s. The programme is based on salsa, meringue and other Latin American dance styles.
Mr Perez introduced the programme to the United States in 2001. Since then, it has spread around the world. According to the Zumba website, its classes are now offered in over 140,000 gyms, fitness studios, and dance clubs worldwide. This represents a significant increase from the approximately 2,000 locations available in 2006. It also states that 14 million people now attend Zumba classes in 151 countries.
Whatever exercise you choose, experts agree that you should start small and build up gradually. Start by exercising for 10 minutes, twice a week. After a few weeks, increase your time to 15 or 20 minutes and the number of days you exercise. Next, try to make your workouts more intense. For example, if you have been walking, try walking faster or alternating between walking and jogging. Don’t forget to do muscle-strengthening exercises too.
The more time you spend exercising, the greater the health benefits. Health experts advise people who have been physically inactive to have a full medical examination before starting a new exercise programme. If losing weight is one of your goals, you will also need to change what and how you eat. Next week, we will examine the impact of diet on weight loss.
