Article Surfing Archive

Previous guidelines called for exercising three to five times a week at a level intense enough to raise the heart rate to 60-90 percent of its maximum and keep it there for 15 to 60 minutes.

However, recent studies point to the value of moderate and even low levels of physical activity in reducing the risk of early death. People who stand to gain the most from modest amounts of exercise are those who move from the sedentary category to moderate activity. For inactive people, that's the equivalent of taking brisk half-hour to 45 minute walk six or seven days a week.

About a third of the population can be classified as regularly active, engaging in at least three 20-minute sessions of moderately intensive activity each week. Many in this group do not achieve and maintain the heart rates previously recommended by experts, but the mere fact that they have been making some of the right moves in terms of physical activity, bodes well for them. Just by virtue of the exercise they have undertaken,they may collected more health benefits than they were promised.

So regardless of how you do it and the extent to which you're able to take it, get moving on getting fit. Whether you choose moderate or vigorous levels of physical activity, there are many well-establish health benefits,including a stronger heart and lungs, weight loss and maintenance of an appropriate weight level, a lower blood cholesterol level, reduced stress, and stronger bones.

In order to be physical fit, you must first be physically active. Fitness is a measure of four basic elements: cardiovascular-respiratory endurance,body composition, muscular strength and flexibility.

Many people have negative perceptions about "exercise"; it's inconvenient, it can hurt, it's expensive. In contrast,"physical activity" is more likely to be viewed as something that brings pleasure. Physical activity encompasses the entire range of possible motion from such vigorous activities as bicycling, swimming, and football to more moderate modes of movement such as walking,gardening,playing pool,raking leaves,mowing a lawn,climbing stairs,and ballroom dancing. Do something.

The amount and the quality of exercise you need to attain health-related benefits may not be the same as what is recommended for attaining cardiovascular fitness. In other words, levels of physical activity lower than those recommended may reduce the risk of certain chronic degenerative diseases, yet may not be intensive enough to raise your capacity to take in more oxygen. Also, just how much physical fitness is necessary for optimum health is unknown.

Remember, fitness is for people in all age groups. In a broad sense, it's the ability to perform moderate to vigorour levels of physical activity without becoming fatigued and being able to maintain this capability all of your life.

Before you begin a program of physical activity, consider your age and how long it's been since you were last physically active. If you have been sedentary for a long time, or are over 45, get medical clearance from your doctor before taking up any kind of intense physical activity.