Health and Exercise
Everyone in America these days seems to be concerned with their
physical fitness,
and everyone’s talking about getting in shape, but the numbers don’t lie. In 1980, 25
percent of adults in this country were overweight; a staggering amount, but the numbers
have increased to 34 percent today (Shape 1). Most people attribute this fact to America
also being the richest country in the world with very few people actually going hungry.
However, the overweight problem in America is not only a product of eating too much,
but this goes hand in hand with not getting enough exercise to burn off those unwanted
pounds. Talk about getting in shape is all over books, magazines, TV shows, newspaper
articles and celebrity videos that are all centered around fitness and exercise. I think
everyone would agree that exercise and physical fitness are a very important part of our
lives, “...but the truth is most adult Americans do not exercise on a regular basis. And
yet, to feel good, look our best and live longer, fuller lives, regular exercise is a must”
(Exercise Your Way 1). “Many people start the new year with new health club
memberships, new exercise equipment and a lot of enthusiasm about losing weight,
toning muscles, and improving aerobic endurance. But most of these people will be back
to their old habits by Valentine’s Day. The new exercise equipment will be used as a
clothes rack, the health club membership will have lapsed and the new running shoes will
be used only for running to the store” (Stick 1). The problem is that people have too
many excuses not to exercise, and not enough reasons to want to exercise. The solution
to this problem is simple. We must, as a society, get ourselves informed of the benefits
of exercise, and then do something about it.
Exercise on a regular basis can be beneficial in many ways. First, there are the
obvious physical advantages such as appearance, strength, endurance, and an overall
healthier lifestyle. There are also the not-so obvious physical advantages such as the
prevention of diseases and some kinds of cancer, and the reduction of hypertension.
Unhealthy weight (which can be controlled with regular exercise) is also associated with
osteoarthritis and gout, along with a number of other disabling conditions (Shape 1).
Regular exercise is also good for an overall healthy mental outlook. It relieves stress, and
people who have a regular exercise regimen lead happier and healthier lives than those
who do not. Finally, exercise can increase your academic performance. That is, research
has shown that schools with good physical education programs have students that score
higher on tests than those with poor or no physical education programs at all. Let’s look
at each of these advantages more closely.
First, the obvious physical advantages. These obvious physical advantages of
exercise seem to be the reason most people work out, but are surely not the only reasons
to work out. According to Cindy Norton, author of the book Student Purposes for
Engaging in Fitness Activities, ranked highest in student health and fitness concerns
were: musculoskeletal efficiency, attractiveness, mechanical efficiency, circulo-
respiratory efficiency, weight control, vitality, and movement efficiency (Norton 57); all
reasons dealing with the physical aspects of exercise. It is no secret that exercise
increases endurance stamina. Couple this with the fact that it improves overall
appearance and vitality, how can you go wrong by exercising? But, these well known
facts are not enough to get most Americans off the couch and into the gym, so let’s take a
look at some other benefits of healthy exercise.
These obvious physical advantages are what most people think of as the only
reasons we should exercise, however, these are only the tip of the iceberg. Along with
these obvious advantages, there are also the not-so-obvious aspects of having a regular
exercise calendar. One of these aspects is the controlling effect exercise can have with
overweightness. According to the Shape Up America program, “Escalating rates of
obesity are considered a major public health threat because they are directly linked to a
number of disabling and life-threatening diseases” (Shape 1). Medical researchers
calculate that 88 to 97 percent of all cases of Type II (non-insulin dependent) diabetes, 57
to 70 percent of coronary heart disease cases, 11 percent of breast cancers, and 10 percent
of colon cancers that are diagnosed are attributed to obesity in Americans. “What’s more,
unhealthy weight is associated with osteoarthritis and gout, along with a number of other
disabling conditions” (Shape 1). Obesity is also a problem for our nation’s children as
well. According to the good people at Shape Up America there has been a 42% increase
in childhood obesity rates since 1980, and one out of every five teenagers now are
significantly overweight (Shape 1). “What is especially frightening about these numbers
is that obesity in children is related to cardiovascular disease” (Shape 1). Heart disease is
almost twice as likely to develop in inactive people (Check 1).
Another not-so-obvious physical advantage of regular exercise is one that is
usually not thought of. In fact, popular belief is actually against it. The benefit that I am
referring to is, of course, strengthening bones with high-impact exercise. Leading doctors
at UT Southwestern Medical Center at Dallas say, “If you want your bones strong as you
grow older, get up and hit the pavement” (Exercise and Bones 1). “Researchers have
found that high-impact exercise is better for building dense bones than low-impact
exercise or no exercise at all” (Exercise and Bones 1). This is especially important for
women because as they age, their bones tend to become brittle from osteoporosis, or a
loss of calcium, and are prone to breaking (Exercise and Bones 1).
After noticing these physical benefits of a healthy exercise regimen, let’s take a
look at the mental or psychological aspects of exercising.
It seems like everybody’s concerned with stress ... and for good
reason.
Researchers have found that 75% to 90% of the illnesses we experience
are stress-related. This means that stress is at least partially responsible
for most of the illnesses we know, including many of the leading causes of
death in the United States: high blood pressure, heart disease, cancer,
strokes, accidents and diabetes. (Stress 1)
Stress is something that can’t be avoided, it is a normal part of life. However, coping
successfully with stress is the key to the relief from the anxiety that stress creates.
Furthermore, Newsweek points at that:
Mental stress has long been suspected of being a trigger of heart attacks
and cardiac death. Multiple indirect lines of evidence have supported this
concern. For example, population studies have demonstrated that
increased stress, such as job change, divorce or family deaths, are
associated with heart attacks and death in patients with coronary disease.
(Merz 9)
A proven and very successful way to relieve stress is exercise. “A
daily routine of
stretching exercises can reduce the headaches, neckaches, or backaches you may
experience from stress”(Stress 1), say experts, “It’s also helpful to walk on a daily basis
and to do some form of aerobic exercise - running, swimming, biking or aerobic dance -
three or four times a week”(1). This means that almost any type of physical activity can
reduce stress from your life. Reduced stress means leading happier and healthier lives.
Your attitude will begin to change, and you will start feeling better about yourself and
your life.
Another important aspect that we must take a look at when considering the
advantages of exercise is improved academic performance. That is to say that a healthy
body really can lead to a healthy mind. Physical psychologists Kraus and Weber
conducted a test battery of six test items to 575 schoolchildren in Iowa City, Iowa, to
attempt to show a correlation between physical exercise and academic performance
(Broekhoff 5). Of the three schools that participated in the study, the one school that had
an adequate physical education program had fewer failures than the other two schools,
which had either an inadequate physical education program or no physical education at
all (5). Another similar test was conducted by psychologists Fox, and Atwood, and were
confirmed by psychologists Kirchner and Glines who administered the Kraus-Weber
testes to the children from eighteen schools in Eugene, Oregon. Six of the schools that
participated in this survey had previously been classified as having a good or a poor
physical education program. The schools with good physical education programs had
nearly 15 percent fewer failures than did those with poor programs (Broekhoff 6). This
shows strong evidence for a relationship between physical education and academic
performance in schoolchildren.
Regular Exercise is necessary to develop and maintain an optimal
level of health, performance, and appearance. Research has shown that
regular physical exercise enhances the function of the joints; increases the
sense of physical well-being and promotes a sense of “feeling good”;
increases physical working capacity by increasing cardio-respiratory
fitness and muscle strength and endurance; and decreases the risk of
serious diseases that could lead to early disability and death. In addition,
physical activity provides an outlet for the dissipation of tension and
mental fatigue, aids in weight reduction and control, improves posture,
contributes to a youthful appearance, enhances one’s self-image, and
increases general vitality. (Jackson 3)
“If your idea of exercise is getting off the sofa to change channels, it’s time to get
moving” (Couch 1). The solution to this problem in America is simple. A lot of people
might not exercise because they don’t think they can fit it into their busy schedule. “But
you don’t have to be a serious athlete to see the benefits of exercise. Just being a little
more active can make a big difference in your health, if you stick with it” (1). Doctors at
UT Southwestern Medical Center say you can find little ways to fit more activity into
your daily routine. “Try parking a little farther away from your office or the store and
walking the extra distance. Take the stairs instead of the elevator. Turn off the television
and do housework or yard work. If you must watch television, try fitting mini workouts
into commercial breaks” (1). They also suggest finding a new sport you enjoy, so that
exercise becomes a treat rather than torture. Or if you can find someone else to share
your activity, then it can become a social event instead of a chore. Bring your family
into the act and start your children off with good habits that can help them stay healthy
(1).
Walking is a good and easy way to improve physical fitness as well. Doctors at
the UT Southwestern Medical Center also tell us that walking can be easy to do, good for
us, and even enjoyable (Walking 1). “Fitness walking in the mall doesn’t have the PR-
glitz of running in the Boston Marathon, but walking remains the most popular fitness
activity” (1). And walking can be an activity that even recovering couch potatoes can do
safely and effectively. Here are some helpful tips to keep in mind when walking for
fitness. First, walk tall. “While you might be tempted to lean forward while walking
briskly, don’t. Leaning can wear you out and puts excessive strain on your back. Also,
once you start, set a good, brisk pace and don’t stop too often. Starting and stopping
frequently can do more harm than good” (Walking 1). Stretching is important, too.
But walk a little bit first, the experts say, to get your muscles warm before you stretch.
“You’ll want to stretch your upper body and legs” (Walking 1). It is also a good idea to
stretch as you cool down after your walk.
Patience is the key. “Don’t try to do too much too soon and don’t quit before you
have a chance to experience the rewards of improved fitness. You can’t regain in a few
days or weeks what you have lost in years of sedentary living, but you an get it back if
you persevere” (Making 1). Making the commitment is a must. You have to be willing
stick with your program long enough to make it worth your while, and I assure you it will
be. The exercise experts at UT Southwestern Medical Center at Dallas have some tips to
improve your chances of sticking with your fitness commitment.
First, define your fitness goals in specific terms. Know what you want to
achieve with your workouts, and keep that goal in mind. Set aside at least
three 30 minute exercise periods per week, and schedule them as you
would any appointment you must keep. Record your workouts in a diary
so you can track you progress. Start your fitness program with realistic
goals you can achieve, and begin your workouts with an easy level of
effort, progressing gradually to more difficult and energetic activities.
Avoid a rut of boredom by incorporating a variety of activities into your
fitness schedule. The “buddy system” also can help you stick with your
workouts. Exercise with a friend who is at a similar fitness level (Stick 1).
After we have made the commitment and have proven to ourselves that we can do
it, it is time to start setting our own workout schedule. The President’s Council on
Physical Fitness and Sports gives us some helpful ideas to keep in mind when working
out our own exercise program (Making 1). “Every workout should begin with a warm-up
and end with a cooldown, in which you stretch to keep you from pulling a muscle when
they are cold, or getting muscle cramps when they suddenly stop a physically demanding
activity” (Making 2). They go on to suggest that, “...as a general rule, space your
workouts throughout the week and avoid consecutive days of hard exercise” (Making 2).
Here are the amounts of activity necessary for the average, healthy person to maintain a
minimum level of overall fitness offered by the President’s Council on Physical Fitness
and Sports. Included are some of the popular exercises for each category.
WARMUP- 5-10 minutes of exercises such as walking, slow jogging,
knee lifts, arm
circles or trunk rotations. Low intensity movements that stimulate movement to be used
in the activity can also be included in the warm-up.
MUSCULAR STRENGTH- a minimum of two 20-minute sessions per week that
include exercises for all the major muscle groups. Lifting weights is the most effective
way to increase strength.
MUSCULAR ENDURANCE- at least three 30-minute sessions each week that
include
exercises such as calisthenics, pushups, situps, pullups, and weight training for all the
major muscle groups.
CARDIORESPIRATORY ENDURANCE- at least three 20-minute bouts of
continuous aerobic* (activity requiring oxygen) rhythmic exercise each week. Popular
aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-
jumping, rowing, cross-country skiing, and some continuous action games like
racquetball and handball.
FLEXIBILITY- 10-12 minutes of daily stretching exercises performed
slowly without a
bouncing motion. This can be included after a warm-up or during a cooldown.
COOL DOWN- a minimum of 5-10 minutes of slow walking, low-level
exercise, combined with stretching. (Making 2).
* The heart rate is a good way to measure the aerobic
intensity of the workout. The
heart rate that you should maintain is called your Target Heart Rate (Making 3). The
simplest way to figure out what your Target Heart Rate should be is: (220 - your age) x
70%. Thus the Target Heart Rate for a 40 year-old would be 126 beats per minute (3).
Immediately after a work out, count your pulse for 10 seconds and multiply by six to get
the per-minute rate.
We need your help to get America moving! Here are some ways that the people
at a program called “Shape Up America” offer so you can make a difference:
Start a regular exercise routine
• Get your family and friends involved
• Try a new outdoor activity
• Join a gym or health club
Start a club that meets to participate in some physical
activity
(like walking, volleyball, or hiking)
• Spend more time outdoors
• Remember to keep moving! (How 1)
You have taken the important first step on the path to physical fitness by seeking
information. The next step is to decide that you are going to be physically fit. I hope that
I have convinced even the biggest couch potatoes out there about the infinite advantages
of experiencing a healthy exercise program, and you too can be on your way to leading a
happier, healthier lifestyle.
Bibliography
About the Author
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