Everyone knows that exercise is vital to maintaining health, yet many people continue to lead sedentary lives. Perhaps it is because they think that exercise must be difficult and time-consuming in order to be beneficial. In fact, you don’t have to train like a triathlete to reap the benefits. Simply walking to the store or taking the stairs instead of the elevator can make a lot of difference.
According to Canada’s Physical Activity Guide to Healthy Living (a companion guide to Canada’s Food Guide to Healthy Eating), you will gain significant health benefits just by adding physical activity to your daily routine. Your benefits will increase as you add more activities to your day.
And many people may not know that exercise does more for you than just help you lose weight or build muscle. Regular physical activity is a prescription for helping decrease stress; relieve depression, anxiety, heartburn and constipation; increase happiness; improve your love life and fitness level; and prevent diabetes, heart disease, weight gain, osteoporosis and cancer.
The downside of inactivity
The Physical Activity Guide was developed in response to research that indicated Canadians were unaware that physical inactivity is a serious risk factor for premature death, chronic disease and disability – a magnitude of risk comparable to smoking. This may be one of the reasons that fully two-thirds of Canadians are inactive. It’s an alarming statistic because inactivity is both a serious threat to health and a potential burden to Canada’s public healthcare system.
The human body is designed to move. Our modern lifestyle, with all of its conveniences, has made many of us sedentary. We drive to work, sit in front of a computer, drive home, and sit in front of the television. The result of a sedentary life is not simply a lack of fitness. A sedentary life is actually a threat to health.
Cardiovascular disease (CVD) is the leading cause of death among Canadian men and women. One-quarter of CVD deaths are the direct result of inactivity. Regular physical activity reduces the risk of high blood pressure and stroke.
Physical activity can reduce the risk of colon cancer by as much as 50%, and it can reduce the risk of developing type 2 diabetes and coronary heart disease by the same amount. One in four women over age 50, and one in eight men, develop osteoporosis. The risk of osteoporosis is reduced through regular physical activity in childhood, adolescence and even adulthood.
Obesity is a major health problem among Canadians. Over half of Canadians are overweight, with two-thirds of these considered to be at probable health risk. Physical activity promotes weight loss and reduces the risk of obesity-related diseases, such as coronary heart disease, type 2 diabetes and osteoarthritis.
The upside of regular physical activity
Physical activity is a key factor in the health and quality of life for Canadians of all ages. It is essential for healthy growth and development in childhood: it develops a strong, healthy heart; muscular strength and flexibility, and bone density. It also contributes to maintaining healthy weight, building positive self-esteem, and setting healthy habits for life.
In adults, regular physical activity provides almost limitless benefits, including:
- maintenance of healthy weight
- reduced stress levels
- relieved symptoms of depression and anxiety
- increased energy
- improved sleep and digestion
- improved posture and balance
- stronger muscles and bones
- more confidence and a more positive outlook on life
- ability to perform daily tasks with more ease and less fatigue
- increased bone density
- better circulation
- strengthened heart and lungs
- improved mood
- strengthened immune system
- prolonged good health and independence in seniors
- better quality of life.
Regular physical activity also reduces the risk of premature death from heart disease, stroke and certain types of cancer; reduces the risk of developing high blood pressure; and lowers total blood cholesterol and triglycerides and increases high density lipoproteins (HDL or the “good” cholesterol).
What is exercise
Physical exercise is any type of physical exertion or activity performed to develop or maintain physical fitness and overall health. Experts recommend that adults over the age of 18 need to be physically active 30-60 minutes, most days of the week, to stay healthy. The actual time you spend depends on the degree of effort. There is mounting evidence that exercising can be done either in one session, or it can also be broken down into shorter sessions without losing any of the benefits.
For light activities – such as light walking, easy gardening and stretching – you will need to be active about 60 minutes a day. For moderate activities – such as brisk walking, bike riding, dancing and raking leaves—you will need to be active 30-60 minutes each day. For vigorous activities – such as aerobic exercise, jogging and fast swimming – you will need to be active only 20-30 minutes each day.
Physical activity doesn’t need to be hard. Any effort you expend, especially if you are just starting out, will help. Even just a few minutes a day can improve your health and generate feelings of well-being. Every little bit counts.
To reach the recommended goals outlined above, begin by incorporating physical activities into your daily routine. Start with periods of just 10 minutes. Here are some ideas:
- add 10 minutes of movement to your morning routine
- park the car 10 minutes from where you are going
- dance to your favourite music for 10 minutes each day
- take the stairs instead of the escalator
- take a 10-minute stretching break at work
- walk or bike to work
- get off the bus 10 minutes from where you work.
Types of exercise
For a comprehensive exercise program, you need three types of activities: endurance / cardio, flexibility, and strength. Ideally, you should partake in activities from all three groups to get the most health benefits as each works the body in different ways.
Endurance / cardio activities increase your heart rate and make your heart work harder. In essence, these activities give your heart – which is a muscle – a workout. And like any other muscle, regular exercise will make it stronger and improve its performance. Endurance / cardio activities also help your lungs and circulatory system by pumping more oxygen and blood through your system, and they increase your energy and burn calories, which can help you lose weight. They include any rhythmic activity performed continuously such as walking, running, cycling, swimming, dancing, skating and aerobics. Begin with light activities that suit your fitness level and progress later to moderate or vigorous activities.
Flexibility refers to how fully your joints can move. Flexibility activities such as yoga, Tai Chi, stretching, dancing, golf and bowling are relaxing, and they help increase joint mobility. Better joint mobility helps to keep you agile and moving more easily, especially as you age. It’s a good idea to stretch after your endurance or strength activities, or when your muscles are warm. Stretch slowly and smoothly, without bouncing or jerking, and breathe deeply as you move.
Strength activities help strengthen your muscles and bones, help to prevent diseases such as osteoporosis and help to improve your posture. Just as important as endurance / cardio for weight loss, strength training helps you build lean muscle tissue, which increases metabolism and reduces body fat. Strengthening activities include lifting weights, climbing stairs and doing exercises such as abdominal curls and push-ups – any activity that creates resistance. For safety, it’s important to warm up beforehand, learn proper technique to protect your back and joints from undue stress and breathe while exercising.
Getting started
For most people, getting started is the hardest part of regular exercise. We each have to find the motivation that works for us. Start by assessing your goals, your interests and how ready you are to begin an exercise routine, and have your fitness level assessed by a fitness professional, such as a personal trainer. The YMCA offers fitness testing, as do many other gyms and health clubs, or ask your doctor.
Having a goal, or more than one goal, can help you stay motivated. It may be to lose weight, lower your total cholesterol or touch your toes. Or it may be all three. You can set as many goals as you like.
It also helps to prepare yourself for increased activity in your life. Get the clothing, equipment and shoes you need, and have them ready. Making exercise a habit makes it easier to do, so you may want to schedule specific times each week. Creating a ritual around exercising can also help you to get ready. Make your workout part of your everyday routine, like brushing your teeth.
Making a commitment to lead a healthier, more active lifestyle does not mean a life of harsh discipline. In the long run, you will be more able to stick to your routine if you give yourself permission to be flexible. There may be days when you’re too tired or too busy for your morning walk.
It also helps to have fun. Pick activities that you enjoy. Don’t make exercise just another obligation. See if you can discover the joy of moving. Develop a support network. Find exercise “buddies.” And reward yourself for your progress. Treat yourself to a massage, a pedicure, a leisurely bookstore visit, a new music CD (that you can dance to!).
Exercising precaution
Everyone can benefit from regular physical activity, regardless of age or fitness level, but you may need to take some precautions. Talk to your doctor or healthcare practitioner before you start a new exercise program. If you’ve had open-heart surgery or a heart attack, ask you doctor about a cardiac rehabilitation program. If you have cardiovascular problems, you can start the HeartWalk Workout, a walking program that has been developed by the Heart and Stroke Foundation. Or, visit Active 2010 for some great activity ideas and activity tools, such as a Target Heart Rate Chart.
Seniors can greatly benefit from regular physical activity. It can prevent and treat many of the most common chronic medical conditions associated with old age. Walking groups and physical activity programs especially designed for older adults can help seniors stay active. And while strength training is recommended for all adults, it is vital to the health of seniors.
Walking is a great form of exercise that almost anyone can do. Researchers found that if three key elements are met, your chances of successfully staying committed will increase:
- Prepare yourself for the task. Find your motivation to change.
- Tailor the program to your needs. Think about what makes activity more enjoyable for you. It could be listening to music or knowing you are not polluting the environment as you walk, instead of drive, to work or shopping.
- Schedule walking to fit your day. Think of ways to incorporate walking into your daily life.
It’s never too late to start an active lifestyle. No matter how old you are or how unfit you feel, regular physical activity can make you healthier and improve your quality of life. Remember that physical activity actually makes more energy than it takes.
Canada’s Physical Activity Guide to HealthyLiving
Canada’s Food Guide
Active 2010