RespiteMatch.com Health Blog

Regular physical activity, fitness, and exercise are critically important for the health and well being of people of all ages. Research has demonstrated that virtually all individuals can benefit from regular physical activity, whether they participate in vigorous exercise or some type of moderate health- enhancing physical activity. Even among frail and very old adults, mobility and functioning can be improved through physical activity. Therefore, physical fitness should be a priority for Americans of all ages.

Regular physical activity has been shown to reduce the morbidity and mortality from many chronic diseases. Millions of Americans suffer from chronic illnesses that can be prevented or improved through regular physical activity:

In a 1993 study, 14 percent of all deaths in the United States were attributed to activity patterns and diet. Another study linked sedentary lifestyles to 23 percent of deaths from major chronic diseases.

12.6 million people have coronary heart disease.
1.1 million people suffer from a heart attack in a given year.
17 million people have diabetes; about 90 to 95 percent of cases are type 2 diabetes, which is associated with obesity and physical inactivity; approximately 16 million people have ‘pre diabetes’.
107,000 people are newly diagnosed with colon cancer each year.
300,000 people suffer from hip fractures each year.
50 million people have high blood pressure.
Nearly 50 million adults (between the ages of 20 and 74), or 27 percent of the adult population, are obese; overall more than 108 million adults, or 61 percent of the adult population are either obese or overweight.
Despite the well-known benefits of physical activity, most adults and many children lead a relatively sedentary lifestyle and are not active enough to achieve these health benefits. A sedentary lifestyle is defined as engaging in no leisure-time physical activity (exercises, sports, physically active hobbies) in a two-week period.

Physical Activity and Good Physical Health
Participation in regular physical activity — at least 30 minutes of moderate activity on at least five days per week, or 20 minutes of vigorous physical activity at least three times per week — is critical to sustaining good health. Youth should strive for at least one hour of exercise a day. Regular physical activity has beneficial effects on most (if not all) organ systems, and consequently it helps to prevent a broad range of health problems and diseases. People of all ages, both male and female, derive substantial health benefits from physical activity.

Regular physical activity reduces the risk of developing or dying from some of the leading causes of illness in the United States. Regular physical activity improves health in the following ways:

Reduces the risk of dying prematurely from heart disease and other conditions;
Reduces the risk of developing diabetes;
Reduces the risk of developing high blood pressure;
Reduces blood pressure in people who already have high blood pressure;
Reduces the risk of developing colon and breast cancer;
Helps to maintain a healthy weight;
Helps build and maintain healthy bones, muscles, and joints;
Helps older adults to become stronger and better able to move about without falling;
Reduces feelings of depression and anxiety; and
Promotes psychological well-being.
Regular physical activity is associated with lower mortality rates for both older and younger adults. Even those who are moderately active on a regular basis have lower mortality rates than those who are least active. Regular physical activity leads to cardiovascular fitness, which decreases the risk of cardiovascular disease mortality in general and coronary artery disease mortality in particular. High blood pressure is a major underlying cause of cardiovascular complications and mortality. Regular physical activity can prevent or delay the development of high blood pressure, and reduces blood pressure in persons with hypertension.

Regular physical activity is also important for maintaining muscle strength, joint structure, joint functioning, and bone health.

Physical Activity and Good Mental Health
Regular physical activity reduces morbidity and mortality from mental health disorders. Mental health disorders pose a significant public health burden in the United States and they are a major cause of hospitalization and disability. Mental health disorders cost approximately $148 billion per year. Potentially, increasing physical activity levels in Americans could substantially reduce medical expenditures for mental health conditions.

In adults with affective disorders, physical activity has a beneficial effect on symptoms of depression and anxiety. Animal research suggests that exercise may stimulate the growth of new brain cells that enhance memory and learning — two functions hampered by depression. Clinical studies have demonstrated the feasibility and efficacy of exercise as a treatment for depression in older men and women.

Regular physical activity may also reduce risk of cognitive decline in older adults, though more research is needed to clarify the mechanism of this possible effect. Among people who suffer from mental illness, physical activity appears to improve the ability to perform activities of daily living.

Physical Activity (Along with a Nutritious Diet) is Key to Maintaining Energy Balance and a Healthy Weight
Regular physical activity along with a nutritious diet is key to maintaining a healthy weight. In order to maintain a healthy weight, there must be a balance between calories consumed and calories expended through metabolic and physical activity. Although overweight and obesity are caused by many factors, in most individuals, weight gain results from a combination of excess calorie consumption and inadequate physical activity.

Even though a large portion of a person’s total caloric requirement is used for basal metabolism and processing food, an individual’s various physical activities may account for as much as 15 to 40 percent of the calories he or she burns each day. While vigorous exercise uses calories at a higher rate, any physical activity will burn calories. For example, a 140-pound person can burn 175 calories in 30 minutes of moderate bicycling, and 322 calories in 30 minutes of moderate jogging. The same person can also burn 105 calories by vacuuming or raking leaves for the same amount of time

Call to Action
Because physical inactivity is a risk factor for many diseases and conditions, making physical activity an integral part of daily life is crucial. Physical activity need not be strenuous to be beneficial. People of all ages benefit from moderate physical activity, such as 30 minutes of walking five or more times a week. In addition, physical activity does not need to be sustained for long periods of time in order to provide health benefits. Repeated shorter bursts of moderate — intensity activity also yield health benefits. In other words, walking in two 15-minute segments or three 10-minute segments is beneficial.