Sitting Is Hazardous to Your Health

I just got back from an annual weekend Fitness Symposium where I learned many interesting things. However, the most shocking fact was the health care cost of inactivity is approximately $150 billion per year. That is the cost of not moving enough to see any kind of health benefits associated with regular exercise. Sitting Is Hazardous To Your Health!

The 2007 Physical Activity Guidelines from the American College of Sports Medicine and the American Heart Association for men and women under the age of 65 is:

• Moderate cardiovascular activity 30 minutes per day, 5 days each week, OR
• Vigorous cardiovascular activity 20 minutes per day, 3 days each week, AND
• 8 - 10 strength training exercises (8-12 repetitions each), 2 times each week.

And for men and women over age 65 and over:

• Moderate cardiovascular activity 30 minutes per day, 5 days per week, OR
• Vigorous cardiovascular activity 20 minutes per day, 3 days per week, AND
• 8 - 10 strength training exercises (10-16 repetitions each) 2 to 3 times each week, AND
• Balance exercises, if at risk of failing.

Where in both cases Moderate equals activities that reasonably accelerate the heart rate, such as a brisk walk, and Vigorous equals activities causing a rapid increase in heart rate, such as jogging.

Now the benefits of adhering to the above exercise guidelines are:

• Reduced stress, depression and anxiety
• Lowered risk of stroke
• Lowered incidence of breast cancer in women
• Reduced blood pressure
• Increased function and mobility with less pain in arthritis sufferers
• Improved total cholesterol and LDL cholesterol levels
• Enhanced cardioprotection of cardiovascular disease
• Improved body composition and weight management
• Increased bone density for a reduction of risk of osteoporosis
• Improved blood triglycerides and HDL levels
• Better management of diabetes
• Lower incidence of colon cancer.

Most people know the benefits of regular exercise, and still the majority of our population spend 75 to 95 percent of their day seated. According to the Center for Disease Control, 25 percent of Americans report no physical activity during leisure time and 50 percent do not accumulate 30 minutes of moderate activity on most days of the week.

After seeing these facts, my advise to everyone is to get off your seat and start moving. Sitting is indeed hazardous to your health.

The Benefits of Cardiovascular Exercise

Image via WikipediaCardiovascular exercise just called cardio by most in the fitness profession is associated with numerous health benefits and is therefore an invaluable part of any fitness program. Cardio exercise is any activity which increases the work of the heart and lungs. Activities such as brisk walking, running, training on the elliptical machine, biking, and working on the Stairmaster are some of the better known forms of cardio.

During cardio exercise you repeatedly move large muscles in the upper and lower parts of your body and your body responds by breathing faster and more deeply to provide increased blood flow to these muscles and back to your lungs. Your small blood vessels widen to deliver more oxygen to your muscles and carry away waste products such as carbon dioxide and lactic acid. Your body also releases endorphins which are natural pain killers that promote an increased sense of well-being.

So, regardless of your age, cardio exercise is good for you. As your body adapts to you cardio routine your heart and lungs will get stronger and more efficient in performing their activities. The following are additional benefits of cardiovascular exercise. (2, MayoClinic.com)

• Helps to lose and maintain a healthy weight. Combined with strength training and a healthy diet cardio helps you to lose weight and to keep it off.

• Increase your stamina. Cardio may make you tired in the short term but, over the long term you’ll enjoy increased stamina and reduced fatigue.

• Ward off viral illnesses. Cardio activates your immune system thus, making you less susceptible to minor viral illnesses such as colds and flu.

• Reduce health risks. Cardio combined with strength training reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, osteoporosis, and certain types of cancer.

• Manage chronic conditions. Cardio combined with strength training helps to lower blood pressure and to control blood sugar.

• Strengthen your heart. A stronger heart doesn’t need to beat as fast and it pumps blood more efficiently. Consequently blood flow is improved to all parts of your body.

• Keeps your arteries clear. Cardio boosts your high-density lipoprotein (HDL) or “good” cholesterol and lowers your low-density lipoprotein (LDL) or “bad” cholesterol. Thus, resulting in less plaque buildup in your arteries.

• Boost your mood. Cardio can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

• Stay active and independent as you get older. Cardio combined with strength training keeps your muscles strong which helps you maintain mobility as you get older. Cardio also keeps your mind sharp. At least 30 minutes of cardio three days a week seems to reduce cognitive decline in older adults.

JWSMR4SAR7W8