Last week we published the first part of an article on physical activity and health, and this week we reproduce the second part. It is from the January Nos 1 & 2, 2001 issue of Nyam News, a publication of the Caribbean Food and Nutrition Institute.
“Benefits of physical fitness
“Research has shown that many positive physiological changes occur as a consequence of regular exercise and fitness. The most important of the changes has to do with the role of exercise in preventing or, in some cases reversing the effects of the lifestyle diseases such as diabetes, hypertension, coronary heart disease and some forms of cancer.
“Diabetes
“Diabetes is primarily a disease of inadequate utilization of blood glucose (sugar). Living with diabetes requires a complete lifestyle change. This includes reducing body fats, reducing stress and learning to monitor blood sugar levels. It has been shown that exercise helps to burn excess blood glucose, thus keeping blood sugar levels within normal limits.
“Hypertension
“Hypertension is a state where the pressure exerted by the blood against the walls of blood vessels is too high.
Exercise has been known to lower the blood pressure towards the healthy normal levels and thus decrease the risks of kidney malfunction and strokes.
“Heart Disease
“The progressive build-up of cholesterol and plaque within the walls of the blood vessels is associated with atherosclerosis. When this involves the vessels of the heart, coronary heart disease is the likely result. Scientific evidence has shown that body fat reduction generally helps to normalize cholesterol and fat levels. Exercise also seems to enhance the ability of the heart muscles to contract and maintain steadiness during periods of stress.
“The circulation within the heart also improves as a result of increased vescularity (blood vessels) throughout the heart muscle.
“The following is a list of major benefits of physical fitness and exercise:
1. Increases strength of the muscular system;
2. Improves strength and efficiency of the heart and circulatory systems;
3. Increases the total volume of blood and red blood cells circulating through the body;
4. Increases aerobic capacity – the body’s ability to utilize oxygen effectively;
5. Increases bone density;
6. Increases lean body mass which in turn increases metabolic rate, consequently, body fat (excess) is more readily controlled;
7. Reduces risk of injury;
8. Heightens sense of well-being and mental function; and,
9. Maintains physically attractive body.
“Starting a fitness programme
“Starting a fitness programme need not be a major time consuming or expensive operation. One hour 3-4 days per week of moderate or vigorous physical activity is enough to set any sedentary individual on the road to fitness. A simple fitness programme which includes walking on a regular basis along with basic stretches and calisthenics (strength exercises) can form the basis for good fitness.
“Fitness Programme
“The objective is to do at least 20-30 minutes of aerobic conditioning within an hour of exercise at least 3-4 days per week. Each session of aerobics should be followed by 8-10 minutes of gradual cooling down and then another 6-8 minutes of static stretches, focusing on the major muscles of the thighs, calves and trunk. Hold each stretch for 20-30 seconds. Following the stretches, strength exercise can be done, again focusing on chest, shoulders and back. A final stretch of all muscles worked completes the day’s training programme.
“Simple Walking Programme
“Week 1: Individual walks – a mile, comfortable and note time taken to complete the distance. Repeat this 3-4 times per week.
“Week 2: Individual walks – a mile, but try to reduce the time by 2-4 minutes (note the time) Repeat as for week one.
“Week 3: Continue as before trying to reduce the time by 2-3 minutes. Process continues for another 2 weeks progressively reducing the time, until a general brisk walking pace can be maintained.
“Training can be progressed gradually: using for example a routine sequence of walking for the first week, then jogging for the second and returning to walking for the third.
“Reminders When Undertaking a Fitness Programme:
• Progress slowly
• Warm up properly
• Exercise within your level of tolerance
• Cool down slowly
• Be consistent
“Prepared by: John Campbell, Fitness Therapist, and Jamaica WI (Edited by CFNI).”