Summer will officially return to the United States in less than two weeks. For many Americans, this season is an opportunity to wear swimwear and enjoy the sea or a lake. But before doing so, they may want to lose any extra weight gained during the winter.
So, where does one get started? Diet is certainly important, but a diet alone will not achieve much without an exercise plan. Health experts have long recognised the importance of physical activity.
Exercise improves your appearance. 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 even certain types of cancer.
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States. In 2006, heart disease killed more than 630,000 Americans. 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 the release of endorphins. These chemicals reduce feelings of pain. They also make people feel happier and more peaceful. However, there is some debate about exactly what causes the brain to release endorphins. Some experts believe 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.
Surprisingly, 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? According to experts, it’s easier than you think. Two years ago, the Centers for Disease Control and Prevention published their first ever Physical Activity Guidelines for Americans. The report included recommendations for young people, adults, disabled individuals, and those with long-term health conditions. One of the key messages in the report is that any activity is better than none. So, if you’re not currently exercising, now is the time to start.
The CDC defines physical activity as anything that gets your body moving. It also states that there are two separate but equally important types of physical activity. Aerobic or cardio exercise increases your heart rate and breathing. 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 lifting weights, doing sit-ups and push-ups, for example.
To reap the full benefits of exercise, experts recommend that adults engage in at least two and a half hours of aerobic activity each week. More intense activities reduce the recommended time to one hour and fifteen minutes. Examples include playing basketball, swimming and distance running.
Previous advice from the C.D.C. recommended exercising for thirty minutes each day, at least 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 latest recommendations state that any exercise programme should incorporate at least two days of muscle training. Each training session should last at least ten minutes. The total amount of activity should be spread over at least three days throughout the week. Most importantly, experts say people should choose activities that they enjoy. This helps to ensure that they stick with the programme.
So, what are some of the most popular physical activities in the United States? Walking tops the list. A 2006 report from the CDC found that more than 79 million Americans walk to stay fit. For many, it is considered the easiest way to 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 reported 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, is 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 the first running club in America and wrote a book about jogging for fitness. He also helped establish Nike, the sports shoe company.
Jogging provides great physical conditioning for the heart and lungs. It also 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 third most popular sports activity in the United States in 2007. The top two were walking and exercising with equipment. Swimming is widely regarded as one of the best forms of exercise. Nearly all of the major muscle groups are engaged.
It also carries a lower risk of muscle and joint injury due to the buoyancy of water. This makes it an excellent form of exercise for those with specific needs, such as pregnant women, older adults and overweight individuals.
Another popular form of exercise is water aerobics. It can involve anything from walking or running against the water’s resistance to doing jumping jacks in the water. There is some debate about whether swimming burns as many calories as other forms of exercise. But one thing is certain: the health benefits are just as great.
Whatever exercise you choose, experts agree that you should start small and build up gradually. Start by exercising for ten minutes, two times a week. After a few weeks, increase your time to 15–20 minutes and the number of days.
Next, try to increase the intensity of your workout. 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 your goal is to lose weight, you will also need to change what and how you eat. To lose weight, you need to burn off more calories than you consume.
One pound of fat is equivalent to approximately 453 grams or 3,500 calories. To lose that fat in a week, you have to either burn off that amount of calories or eat that much less. The best approach is to combine both strategies. Eat fewer calories and increase your activity level to burn more calories.
The National Institutes of Health suggest that women should consume no fewer than 1,200 calories per day without medical supervision. For men, the recommended minimum is two thousand five hundred calories. The American government also says that a healthy diet should be high in fruit, vegetables, and whole grains.
