When you don’t get enough exercise, your metabolism
slows and your ability to burn fat
diminishes. This results in unhealthy fat
deposits.

Excess fat
is linked to heart disease, stroke, diabetes, and cancer. Yet less than
40% of Americans exercise 20 minutes or more three times a week. This
is a lifestyle habit that must be modified if optimal health is your goal.



The Relationship Between Physical Activity And Exercise

The terms physical activity and exercise may seem synonymous, but there
are critical differences between the two.

* Physical activity encompasses any movement of the body in which your
muscles contract and your metabolism increases. Everything from washing
dishes to playing ice hockey falls under this umbrella.

* Exercise is a subcategory of physical activity. It refers specifically
to a structured program of activity geared toward achieving or maintaining
physical fitness.

Levels of physical activity can be viewed at varying degrees. At one end
of the spectrum is a sedentary lifestyle, an absence of any significant
physical activity. On the other end is the peak level of exercise training
exhibited by a well-conditioned athlete. How you move along this continuum
depends on both your starting point and your exercise goals. If you are
currently sedentary, simply upping the amount of physical activity in
your daily life is an important push forward.

How Your Body Responds To Physical Activity And Exercise

When you call on your body to perform any type of physical work —
even something as simple as walking across the room — your cells
are jolted out of their resting state of balance. What follows is a complicated
set of physical processes that supply the cells with the extra energy
they need.

First and foremost, the cells require additional oxygen to fuel the metabolic
functions necessary for sustained activity. To meet this demand, the respiratory
and circulatory systems gear up to deliver oxygen-rich blood to the working
muscles. This accelerated metabolism, in turn, produces greater amounts
of waste products. These products are transported back to waste-removal
sites, such as the lungs and kidneys, for expulsion from the body.

It is because of these processes that you breathe more rapidly and your
heart pumps more vigorously when you exert yourself. Another byproduct
of increased energy production is heat. Sweating — a telltale sign
of strenuous exertion — is your body’s way of cooling your skin
and keeping your body temperature at a safe level.

The Benefits Of Physical Activity And Exercise

Physical activity (and exercise) is a cornerstone of a healthy lifestyle.
Not only does physical activity make you look and feel better, but it
is also critical for improving your health and extending your life. Being
active significantly lowers your chances of developing potentially fatal
illnesses, including heart disease, diabetes and cancer. In addition,
remaining active throughout your life can help you stay healthy and disability-free
as you age.

Here is a rundown on the benefits you can expect from regular activity:

* Lower risk of early death
* Lower risk of heart disease
* Lower risk of high blood pressure (If your blood pressure is already
elevated, you can expect it to drop.)
* Better weight control
* Lower risk of diabetes
* Lower risk of colon cancer
* Increased bone strength
* Improved balance
* Lower risk of depression and anxiety
* Increased energy level
* Overall sense of well-being

Set some goals. Ask yourself what you want to achieve. Are you hoping
to lose some weight, lower your blood pressure or increase your stamina?
Choosing the right goals will make a big difference in your ability to
stick with your program.

Choose your activities. The best form of exercise is one that you will
stick with. In addition to incorporating all the necessary fitness components
(resistance training, aerobic activity and stretching and flexibility
exercise), the ideal exercise regimen should suit your lifestyle, schedule
and present fitness level. Think about what forms of exercise you enjoy
(you may love biking but hate swimming, for example). Also consider other
factors. For example, do you prefer to exercise indoors or outdoors? Do
you prefer exercising by yourself, or do you find that exercising with
others is more motivating? Make it fun!

Make a commitment to exercise. This may be the hardest step of all. Work,
family, school and other obligations can all eat into your exercise time.
In addition, frustration, boredom or even something as seemingly harmless
as a minor cold can throw you off track. Arming yourself with techniques
to help you stay motivated and recover from setbacks can make all the
difference.

Submitted by:

Marcia S. Chumbley, Director II
Team2Succeed

 Disclaimer: The information provided by this service
is intended to serve as a recommendation for people who desire to learn
more about health, fitness, and taking care of their bodies. Before beginning
any exercise program, always consult your doctor to make sure you are
able to begin exercising safely. Certain disabilities or conditions may
contraindicate some activities, so be sure to clear yourself with your
doctor.