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By Barbara A. Brehm, Ed.D.
When you read about the health benefits of physical activity, it almost
sounds like an ad for snake oil. “When used according to directions,
this product can help you lose weight, age more slowly, reduce stress
and tension, and sleep better; it tones muscles, strengthens joints and
bones, and prevents artery disease, high blood pressure and diabetes.”
Sounds too good to be true. Do all exercise program really deliver all
of these benefits?
To maximize the health benefits of your exercise program, you need to
include the right amounts of the right kinds of activities in your program,
including the following:
- Aerobic activity. Aerobic exercise challenges energy
production systems. Our bodies adapt to exercise demands by improving
these systems. Benefits include improved fat metabolism and higher levels
of HDL cholesterol (the “good” kind associated with reduced
risk of artery disease). Greater insulin sensitivity (cells respond
better to insulin) results in better blood sugar regulation, which also
reduces artery disease risk. Regular aerobic exercise reduces the tendency
of blood platelets to clump together, thus decreasing the likelihood
of dangerous blood clots. The heart becomes a more efficient pump and
beats more slowly at rest. Aerobic exercise requires energy expenditure;
we burn calories that might otherwise be destined for storage as fat.
- Resistance training. When we apply force against
a resistance, such as elastic bands or a stack of weights, our muscles,
bones and joints adapt by becoming stronger. Denser bones are more resistant
to osteoporosis, and stronger muscles and joints are less prone to injury.
Maintaining adequate strength is especially important as we age. Many
older adults become so weak they can no longer perform the essential
tasks required for independent living, such as grocery shopping and
meal preparation. While some loss of strength does appear to be an inevitable
part of the aging process much of the decrease in strength observed
in many older people is due to sedentary lifestyle. Some researchers
have noted that with regular resistance training, such age-related loss
of function could be postponed at least 10 to 20 year for most people.
- Stretching. Adequate joint flexibility prevents injury
and chronic musculoskeletal problems, such as low-back pain. Like strength,
flexibility declines as we age. Regular stretching can slow this decline
and reduce that stiffness that keeps us from enjoying activity.
Basic health - fitness exercise recommendations
The following are recommendations for the minimal amount of exercise required
for producing the benefits described above:
- Aerobic activity 3 to 5 times per week - 20 to 60 minutes per session
- Resistance training 2 times per week - training 8 to 12 reps per
exercise; 8 to 10 exercises, including all muscle groups
- Stretching 3 to 5 times per week
Aerobic exercise appears to be beneficial even at fairly low intensities.
But the lower the intensity, the longer the workout duration needs to be.
In other words, 20 minutes per session is enough if you are working at a
high intensity. If you are walking at a moderate pace, 45 minutes to an
hour would be a better length.
Of course, you will want to be sure any changes you make in your exercise
program are right for you, and that you are performing new exercises safely
and effectively. Check with your doctor if you have health risks or concerns.
Every activity counts
In addition to the basic recommendations given above, daily activity
of every kind contributes to physical fitness and good health. Try taking
the stairs instead of the elevator, walking your errand, playing volleyball
on the beach, working in the garden or playing with the kids. All burn
calories and contribute to a high energy lifestyle that reduces risk of
heart disease.
Start slowly
If you are new to exercise, build your exercise program gradually. You
are in it for the long haul - it's a lifetime of activity that counts.
Ask your instructor for help designing a program that is right for you,
one that takes into consideration your health concerns and fitness goals.
Your objective for the first few months is to stay injury-free and healthy,
and set up a routine that's going to become a lifelong habit.
The bottom line: Anything is better than nothing!
Do these recommendations seem overwhelming? Start small! What about two
exercise sessions per week that include some aerobic exercise, 10 to 15
minutes of weight work and five minutes of stretching? Maybe add a walk
on the weekend. This routine can contribute significant health benefits
over the years. |
