Muscle Fitness | Fitness Flexibility: Exercise is good health | Energy ...

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A sedentary lifestyle has been recognized as the leading preventable cause of death.

Participation in a regular exercise program is vital to maintaining good health. Many people do not understand the importance of exercise an integral part of their routine health care. It should become a way of life.

In fact, according to the American Heart Association and U.S. government guidelines 'S in physical activity, inactivity is a major preventable causes of death. There is strong evidence that participation in regular exercise improves cardiorespiratory fitness and muscle, bone health, cardiovascular and metabolic biomarkers of health and improves body composition in children and adolescents. There is also evidence that suggests older adults who exercise may reduce the risk of premature death, heart disease, stroke, high blood pressure, high lipid profiles, type 2 diabetes and colon cancer and breast cancer.

This same evidence suggests that regular exercise helps prevent falls, reduce depression and improve cognitive function in older adults. There is moderate evidence that regular exercise reduces the risk of hip fractures, lung cancer, endometrial cancer and improves bone density and quality of sleep.

For children and adolescents, the recommendation is to participate in at least 60 minutes of moderate to vigorous exercise a day, with at least three days a week that vigorous exercise. Moderate exercise is exercise that raises your heart rate and respiration increases, as in a walk. Vigorous exercise is when you run or jog on the breathing is rapid and there is a marked increase in heart rate.

For adults aged 18 to 20 minutes of vigorous-intensity exercise or 30 minutes of moderate intensity physical activity for at least three to five days a week are recommended to promote and maintain health. Strengthening the muscles should be performed three times a week and should include exercises with weights.

For seniors who can not exercise because of chronic conditions, the recommendation is to be as active as possible for at least 150 minutes per week. Determine the level of activity that relates to your fitness level. Include exercises to maintain or improve balance, and have a good understanding as chronic illness affects their ability to exercise. For example, a 70 year old woman with osteoarthritis of the knee using a walking stick to walk with his cane in a safe environment where there is even an area free of obstacles. For a sedentary person, it is beneficial to begin within minutes of activity and gradually increase the amount of time recommended, or split into multiple activities smaller segments throughout the day.

The following tips can help to make the most of your exercise program:

Be consistent. Make exercise part of your daily routine and cap teeth or eating a meal.

Set realistic goals: For example, set a goal of building your walk of 15 to 30 minutes per day. Use a pedometer to count steps or distance and trying to increase by 10 percent per week.

Use the buddy system. It is always fun to exercise with a friend or family and to motivate others.

Your exercise plan should suit your lifestyle. You do not have to go to a gym to meet your exercise needs. Many of the exercises can be done at home without equipment such as squats, lunges and push the wall.

Find a physical activity you enjoy, as will be more successful. Examples include running, jogging, dancing, swimming, biking and walking.

As obesity rates in children and adults continue to rise and diabetes becomes more prevalent, a lifestyle that includes regular physical activity is necessary for people of all ages. The most important message is to avoid downtime. Understand that some exercise is better than none at all. It is a recipe for good health and prevents many health problems.

Therefore, now is the time. They're part of your day. Walk to your car, take the stairs to the office or a walk at lunchtime. Every time I start an exercise program, seek advice from your doctor or physical therapist who can start on the road to optimal health.

The physical therapist Terry Sutherland is the assistant site manager at Spaulding Framingham Outpatient Center. She is a graduate of Boston University.

Source: http://make-energy-life.info/muscle-fitness-fitness-flexibility-exercise-is-good-health/

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