• What exercise program is right for me?
• Exercise and Activity At A Glance

It has been determined that chronic inactivity, or what is referred to as a sedentary lifestyle, increases the risk for a number of diseases.

In contrast, physical exercise and activity can be a very helpful as a health measure. Regular exercise is associated with reduced risks for heart attack , blood vessel disease, stroke , diabetes, depression , obesity , broken bones from osteoporosis , and cognitive (thought) decline and it leads to an overall sense of well-being. It also can help to improve congestive heart failure and reduce blood pressure as well as lower the levels of harmful fats in the blood.

Furthermore, inactive persons who subsequently improve their physical fitness have reduced risk of death from many diseases, including heart disease and stroke.

What exercise program is right for me?

In order to reduce health risks and improve one's health status it is not necessary to enter a strictly formal, aggressive, uninterrupted workout program.

The National Institutes of Health (NIH) define physical activity as "bodily movement produced by skeletal muscles that requires energy expenditure" and produces healthy benefits. Exercise, a type of physical activity, is defined as "a planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness."

Exercise programs must be customized for each individual. They simply cannot be dogmatically defined. It is now recommended that everyone engage in regular physical activity at a level appropriate to their capacity, needs, and interest.

Children and adults alike should set a goal of accumulating at least 30 minutes of moderate-intensity physical activity on most, and preferably, all days of the week. Moderate-intensity exercise is the equivalent of walking at the speed of 3 miles, or about 4-5 kilometers per hour.

One of the key points here is that sedentary persons are encouraged to accumulate 30 minutes of physical activity. Even the most inactive individuals should gradually begin doing some form of activity which can become physically more challenging with time. Of note, beginning exercise at lower levels of intensity and gradually increasing the level improves the likelihood for persons to adhere to the program over time.

It is important to recognize that moderate levels of physical activity confer significant health benefits. Even those who currently meet these daily standards may derive additional health and fitness benefits by becoming more physically active or including more vigorous activity.

For those with known heart or blood vessel disease, heart rehabilitation programs that combine physical activity with reduction in other risk factors are recommended. Prior to beginning an exercise program, viewers are recommended to consult with their healthcare providers to review options, given their particular history of health conditions.

Exercise and Activity At A Glance

• Lack of physical activity is a health risk.
• Physical activity reduces the risks for heart disease and stroke.
• Physical activity with a proper diet reduces the risks for obesity.
• Physical activity reduces the risk for diabetes.
• Physical activity reduces stress and the risk of depression.
• Physical activity reduces the risks for fractures from osteoporosis.
• Physical activity provides other health benefits.
• Exercise programs must be customized for each person.
• Even minor improvement in activity levels is beneficial for sedentary persons.

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