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There is good news about actually doing physical activity.
Research has shown that one can obtain its major health benefits
with a minimum amount of effort and a minimum amount of time.
The old myth of "no pain, no gain" and of long-distance
jogging as the only way to achieve meaningful health results
have been put into perspective. The evidence is clear: you
can enjoy the benefits of physical activity with the equivalent
of walking a half an hour a day, four or five days a week.
The
Institute for Aerobics Research in Texas evaluated the fitness
levels of more than 3,000 people and followed their progress
for eight years. While the sedentary did have a mortality
substantially higher than the more fit, the principal benefits
of physical activity came even after very little physical
activity. Those who simply walked an average of 30 minutes
a day decreased their risk of heart disease by almost half.
The
American Heart Association has stated that a sedentary life-style
is a risk factor for heart disease comparable to smoking,
cholesterol abnormalities, and high blood pressure. It also
pointed out that low-intensity physical activity, performed
regularly, can lower the risk of heart disease.
Any
physical exercise is better than none! Housework, gardening,
shuffleboard--anything that causes us to move--is beneficial.
And, the benefits are not limited to heart disease alone.
Physical exercise reduces stress, improves eating habits and
weight control, increases good (HDL) cholesterol, and decreases
triglyceride levels.
When
beginning an exercise program, choose an activity that you
think will be fun. Try walking, cycling or doing aerobics
with a friend, a family member or as part of a class. The
company may reinforce your commitment. If exercise is new
for you, begin slowly, and keep in mind that there are a host
of activities that you can try.
And,
for those of you who have been sedentary most of your lives,
the good news is that you have the most to gain from even
the simplest physical activities. Gradually work them into
your daily life. Start with small, comfortable activities,
for instance:
(1)
Walking to your destination whenever feasible
(2)
Taking the stairs rather than relying exclusively on elevators
and escalators
(3)
Doing more physical tasks around the house or yard.
(4)
Strolling around the block, around your neighborhood, in the
park, at the mall. Keep your activity comfortable, keep it
easy, and above all, keep it a part of your life.
About
the Author
Richard
Helfant, MD, a Harvard-trained cardiologist. Courageous Confrontations,
Dr. Helfant's latest work, is about how to use the mind-body
relationship to combat disease, thus bridging the gap between
conventional and alternative medicine.
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