1.
0 ARTICLE FROM DIFFEREN SOURCES ON EXERCISE
1.1 BOOK
THE ROLE OF EXERCISE IN THE PROMOTION OF GOOD HEALTH
There is much research to support the belief that appropriate forms of physical
activity can reduce the risk and severity of many disorder (Hardman, 1996); in addition,
exercise is reported to help control of related problems such as stress. Therefore, inactivity
itself is considered to be a health risk by many authorities (Blair et al., 1995), who
recommend the participation in appropriate forms of exercise as a means of promoting or
maintaining health (Astrand and Grimby, 1986; Fentem et al., 1988, 1990; Bouchard, 1989;
bouchard et al., 1994).
In general, research into the topic of health and exercise aims to determine whether
there is a definite relationship between the regular participation in physical activity and the
development and maintenance of good health. However, as is often the case with research
into human epidemiology, the complexities of disease and the human lifestyle make the
reported benefits of exercise difficult to prove without exception. Therefore, whilst there is an
undoubted relationship between exercise and health, the proof of the causes and effect is
often open to debate. Critics of exercise suggest that, rather than regular exercise promoting
good health, it is only those who are predisposed to good health that are inclined to exercise.
In addition, many of the critics of exercise disparage its benefits by pointing to the incidence
of exercise-induced injury (Solomon, 1985). In reality, significant exercise-induced injuries
are relatively infrequent and, when they do occur, are often due to the individual either
undertaking form of exercise that are inappropriate for their physical condition or failing to
adhere to certain safety aspect associated with the exercise. Thus the advocates of exercise
would still suggest that most people are more at risk from underactivity than over activity.
Although exercise may be prescribed as a means of promoting good health, it should
also of promoting good health, it should also be remembered that inactivity is only one of the
risk factors associated with disease, ill health and incapacity. Regular participation in
vigorous physical exercise may indeed reduce a person’s risk of suffering from disease or
disability, but it cannot guarantee that person will not develop it. Thus, the beneficial effects
of exercise must be considered in the context of other factors such as poor diet, stressful
lifestyle, smoking and genetic predisposition to health or disease. Research findings also
indicate that it is the current participation in exercise which conveys the benefits and a
degree of protection against disease. This means that adults who were active ten years ago
but have since assumed a sedentary lifestyle will have lost much of their previous advantage
and appear to be almost as much at risk from hypokinetic diseases as those who have never
participated in any form of regular physical activity. This is why the recent research and
insights into exercise adherence (Chapter 4) is so important in helping health professionals
to promote long-term compliance to an active lifestyle. It should also be noted that it is
almost never to late to start exercising; benefits may be gained by individuals of all ages
(Astrand; Orban 1994).
1.2 NEWS
LACK OF EXERCISE IS TWICE AS DEADLY AS OBESITY, CAMBRIDGE UNIVERSITY
FINDS
Even a small amount of exercise, such as brisk daily 20 minute walk, reduces the risk of
premature death. Lack of exercise is twice as deadly as obesity, but a brisk 20-minute walk
each day is all it takes to avoid an early death, Cambridge University has said.
A study of more than 334,000 people over 12 years found exercising was more important
than body weight for longevity.
Researchers estimated that 337,000 of the 9.2 million deaths amongst European men and
women each year were attributable to obesity but twice this number of deaths could be
attributed to physical inactivity.
They found that even small amounts of exercise, such as brisk 20 minute walk each day
which burns around 100 calories, had major health impacts, reducing the risk of premature
death.
Previous research has found that physical inactivity is linked to heart disease and cancer.
Avoiding inactivity reduced the risk of death from any cause by 7.35 per cent over the study
period. In contrast, having a BMI under obesity levels was estimated to lower mortality by
just 3.66 per cent.
"This is a simple message: just a small amount of physical activity each day could have
substantial health benefits for people who are physically inactive,” said study leader
Professor Ulf Ekelund, from the Medical Research Council (MRC) Epidemiology Unit at
Cambridge University.
"Although we found that just 20 minutes would make a difference, we should really be
looking to do more than this - physical activity has many proven health benefits and should
be an important part of our daily life."
Participants in the research, who had an average age of around 50, were all recruited to the
European Prospective Investigation into Cancer (Epic) study conducted across 10 European
countries, including the UK.
All had their height, weight, and waist sizes measured and provided self-assessments of
physical activity levels.
Just under a quarter (22.7 per cent) were categorised as inactive, working in sedentary jobs
without engaging in any recreational exercise.
The greatest reductions in the risk of premature death were seen when comparing
moderately active groups with those who were completely inactive.
Using the most recent available public data, the researchers calculated that 337,000 of the
9.2 million deaths that occurred in Europe in 2008 could be attributed to obesity.
But physical inactivity was thought to be responsible for almost double this number - 676,000
deaths.
Co-author Professor Nick Wareham, director of the Medical Research Council’s
Epidemiology Unit, said: "Helping people to lose weight can be a real challenge, and whilst
we should continue to aim at reducing population levels of obesity, public health
interventions that encourage people to make small but achievable changes in physical
activity can have significant health benefits and may be easier to achieve and maintain."
Charities said the results were a ‘clear reminder’ that exercise was the best way to avoid an
early death.
June Davison, Senior Cardiac Nurse at the British Heart Foundation, said: “The research
suggests that just a modest increase in physical activity can have health benefits.
“Adults should aim to do at least 150 minutes of moderate intensity activity a week, carrying
it out in sessions of 10 minutes or more.
“Whether it’s going for a walk, taking a bike ride or using the stairs instead of the lift, keeping
active every day will help reduce the risk of developing coronary heart disease.”
Philip Insall, Director of Health for Sustrans added: "This country cannot afford to continue
ignoring the relationship between physically active transport and health.’
“Inactive lifestyles are responsible for thousands of premature deaths and incur massive
costs for our health system. Enabling people to walk and cycle for their everyday journeys is
the tonic for the nation that must be prescribed immediately.
“This research comes as the new Infrastructure Bill is going through Parliament. The Bill
presently proposes a huge investment in new roads, making the inactivity problem even
worse. It is imperative for the sake of our health that investment in walking and cycling
should be a central part to this new legislation."
1.3 INTERNET
HOW TO EXERCISE
Exercise is a great way to get a healthier, stronger body. It can also be a great way to relax
and make you happier. It is important to remember, though, that you should always alternate
between different types of exercise to ensure that your whole body gets the attention it
needs. If you want to get started exercising to improve your quality of life, read below for
helpful explanations, tips, and example workout routines for every ability level and lifestyle.
Wear the right clothes. You will want to wear clothes that will not restrict your
movements or blood flow. Don’t wear clothes which are too tight, especially around your
joints. You will also want to wear clothing which is made of a material which breathes well,
since you will sweat when doing many forms of exercise. Clothes specifically designed for
exercise can easily be found.
Wear the right shoes. Just because we call them tennis shoes does not mean they are great
athletic shoes. Shoes like Converse have little shock absorbency and can be terrible for your
feet and bones. Get shoes which fit comfortably and are designed for the type of activity that
you intend to do.
Hydrate. Drink lots of water before you exercise. Your body will need the water to
help your muscles work and also to help you sweat. If you’re dehydrated before you start,
just think about how you’ll feel afterwards!
Don’t stretch! Don’t stretch before exercising. Contrary to popular belief, studies have
shown that this is not helpful and will not allow you to perform any better. If anything,
stretching before exercising will make you worse off: it’s a great way to pull or strain a
muscle and hurt yourself!
Do warm up exercises. Though researchers cannot agree definitively on whether or
not warm ups help you to perform better in exercises, they all agree that warming up
certainly won’t hurt. [1] Warm up before exercising by doing a less intense version of your
intended workout for 5-10 minutes. If you plan to run, jog first. If you intend to swim, swim
slowly.
Check with your doctor. Certain conditions may make it a good idea to check with
your doctor before starting an exercise regimen. There are exercises for every health
condition but it’s a good idea to know what to avoid. Exercising should make you feel healthy
and good in your own body: not hurt you!
If you have diseases or conditions like asthma or lung problems, arthritis, diabetes or
liver and kidney problems, or heart disease, definitely talk to your doctor before starting a
new exercise regimen.
If you notice certain problems, you will also want to talk to a doctor. These include
things like pain or dizziness following physical exertion, shortness of breath after very mild
exertion or when at rest, or swelling in the ankles.
You may also want to talk to a doctor simply to find out what kind of exercise they
recommend for your particular goals and health conditions. You can also consult with a
nutritionist and a trainer for more information on exercising and how you can best meet your
goals.
