Page 67 - project_booklet

P A R T 2
Physical activity

Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their
bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack
of endurance, and overall poor health that may foster disease development.
Benefits of exercising regularly:
- Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve
balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help
prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing
exercise can also help prevent osteoporosis by building bone strength.
- Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such
as driving, climbing stairs, and opening jars.
- Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance
mood, and improve general mental health.
- Regular exercise can help control body weight and in some people cause loss of fat.
Tips for exercising regularly:
- Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week is recommended, but the
greatest health benefits come from exercising most days of the week.
- Exercise can be broken up into smaller 10-minute sessions.
- Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to
30 to 60 minutes of moderate to vigorous exercise every day.
- People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve
their strength and balance with exercise.
- Almost any type of exercise (water aerobics, walking, swimming, weights, yoga, and many others) is
helpful for everybody.
- Children need exercise; play outside of the home is a good beginning.
- Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo
certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or
shoulder).
- Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise
until the pain source is discovered; the person may need to seek medical help and advice about
continuation of such exercise.

64