Physical Activity Summary

Why is exercise or physical activity important?
Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease. Physical inactivity is a major risk factor for heart disease and stroke and is linked to cardiovascular mortality. Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure.

How can physical activity help condition my body?
Some activities improve flexibility, some build muscular strength and some increase endurance.Some forms of continuous activities involve using the large muscles in your arms or legs. These are called endurance or aerobic exercises. They help the heart by making it work more efficiently during exercise and at rest. Brisk walking, jumping rope, jogging, bicycling, cross-country skiing and dancing are examples of aerobic activities that increase endurance.

How can I improve my physical fitness?
Programs designed to improve physical fitness take into account frequency (how often), intensity (how hard), and time (how long). Use the FIT Formula:

The FIT Formula:

F = frequency (days per week)
I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate
T = time (amount for each session or day)

AHA Recommendation for most healthy people:
For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50–85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine. Note: A maximum healthy heart rate is your age subtracted from 220 (Ex: 220 - 26 = 194 max). Moderate to vigourous intensity of this would be 97 – 165 bpm :)

What about moderate-intensity activities?
Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:
walking for pleasure, gardening and yard work, housework, dancing and prescribed home exercise recreational activities such as tennis, racquetball, soccer, basketball and touch football

What risk factors are reduced?
Regular physical activity can also help reduce or eliminate some of these risk factors:
High blood pressure — Regular aerobic activities can lower blood pressure.
Cigarette smoking — Smokers who become physically active are more likely to cut down or stop smoking.
Diabetes — People at their ideal weight are less likely to develop diabetes. Physical activity may also decrease insulin requirements for people with diabetes.
Obesity and overweight — Regular physical activity can help people lose excess fat or stay at a reasonable weight.
High levels of triglycerides — Physical activity helps reduce triglyceride levels. High triglycerides are linked to developing coronary artery disease in some people.
Low levels of HDL — Low levels of HDL ("good") cholesterol (less than 40 mg/dL for men/less than 50 mg/dL for women) have been linked to a higher risk of coronary artery disease. Recent studies show that regular physical activity can significantly increase HDL cholesterol levels and thus reduce your risk.

What are other benefits of physical activity?
Physical activity builds healthy bones, muscles and joints, and reduces the risk of colon cancer. Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.
Physical activity also helps psychologically. It reduces feelings of depression and anxiety, improves mood and promotes a sense of well-being.
The 1996 Surgeon General's Report on Physical Activity also suggests that active people have a lower risk for stroke.