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Health Tips
World Health Day - Physical Activity
World Health Day - April 7, 2002
World Health Organization
Through the World Health Day (WHD) process, WHO is seeking to stimulate a global health debate on the epidemiological shift in the global burden of disease and the factors that are fuelling this process of change. In most parts of the world, non-communicable diseases have become a major epidemic. This is due, in part, to a rapid transition in lifestyles leading to reduced physical activity, changing diets and increased tobacco use. This trend is present in all societies, rich and poor, developed and developing.
Poverty, violence, rapid social and economic changes, lack of education, inadequate or total absence of health services, and a lack of clear policy direction, contribute as much to the increase in cases of cancer, diabetes, or cardiovascular diseases, as they do to AIDS and malaria. WHO believes that this is the time for the global debate to be directed as much towards prevention as to cure. With an increased focus on prevention, the entire public health community stands to gain.
A major cause of cardiovascular diseases, diabetes and obesity is lack of physical activity. WHO estimates that lack of activity leads to more than 2 million deaths per year. It is likely that one-third of cancers can be prevented by maintaining a healthy diet, normal weight and physical activity throughout one's life. A combination of improper diet, lack of physical activity and tobacco use are estimated to be the cause of up to 80% of premature coronary heart disease. In countries as diverse as China, Finland and the US, studies have shown that even relatively modest lifestyle changes are sufficient to prevent the development of almost 60% of type 2 diabetes cases.
To draw the attention of policy makers, the public health community and civil society to these issues, Dr Gro Harlem Brundtland, Director-General of the World Health Organization, has announced that WHD 2002 will emphasize the importance of fitness and a healthy lifestyle. The need for, and the beneficial effects of, physical activity will be the theme of WHD activities worldwide.
Physical activity can be a practical means to achieve numerous health gains, both directly or indirectly. It can bring down rates of violence among young people, promote tobacco-free lifestyles, and decrease other risky behaviors, such as unsafe sex or illicit drug use. It can also reduce feelings of isolation and loneliness among the elderly and improve their physical and mental agility.
Questions and Answers:
- Q: Why is physical activity so important for my health?
- A: Regular moderate physical activity is one of the easiest ways to improve and maintain your health. It has the potential to prevent and control certain diseases such as cardiovascular diseases, diabetes, obesity and osteoporosis. Being physically active increases your energy level, helps to reduce stress and lowers unhealthy levels of cholesterol and blood pressure. It also lowers your risk of some cancers, especially colon cancer. Regular active play promotes healthy growth and development in children and young people. It increases confidence, self-esteem and feelings of achievement, older adults benefit from both life-long habits or newly learned routines of physical activity. It is important for healthy aging, improving and maintaining quality of life and independence. Daily physical activity helps people with disabilities by improving mobility and increasing energy levels. It can also prevent or reduce certain disabilities.
- Q: What do you mean by "physical activity"?
- A:Physical activity is any body movement that results in an expenditure of energy (burning calories). Simply put, moving! When you walk briskly, play, skate, clean house, dance, or climb stairs, you are moving for health.
- Q: Is sedentary lifestyle really a global public health problem? Aren't there more important health priorities, especially in poor countries?
- A:The lack of physical activity is a major underlying cause of death, disease, and disability. Preliminary data from a WHO study on risk factors suggest that inactivity, or sedentary lifestyle, is one of the 10 leading global causes of death and disability. More than two million deaths each year are attributable to physical inactivity. In countries around the world between 60% and 85% of adults are simply not active enough to benefit their health. Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and substantially increase the risks of colon cancer, high blood pressure, osteoporosis, depression and anxiety. In the rapidly growing cities of the developing world, crowding, poverty, crime, traffic, poor air quality, a lack of parks, sidewalks, sports and recreation facilities and other safe areas make physical activity a difficult choice. For example, in São Paulo, Brazil, 70% of the population is inactive. Even in rural areas of developing countries sedentary pastimes such as watching television are increasingly popular. In addition to other lifestyle changes, the consequences are growing levels of obesity, diabetes, and cardiovascular diseases. Low- and middle-income countries suffer the greatest impact from these and other noncommunicable diseases - 77% of the total number of deaths caused by noncommunicable diseases occur in developing countries.
- Q: How much physical activity do I need in order to improve and maintain my health?
- A:Any amount of physical activity will make you feel better. The minimum amount of physical activity required for the prevention of disease is about 30 minutes of moderate activity, every day. For those who count calories, this translates into about 150 calories per day. However, you can move for health without calculating calories. The formula is simple: at least half an hour of moderate physical activity over the course of each day. This can mean getting off the bus two stops early on the way to work, for a 20 minute walk and then one stop early on the way home for another 10 minutes of walking. Ten minutes of cleaning house twice a day plus 10 minutes of cycling. A 30 minute basketball game or a dance with your brothers, sisters, friends, or children. If you're new to physical activity, you can start with a few minutes of activity a day and gradually increase your pace, working your way up to 30 minutes. Remember that half an hour is only the minimum recommendation. Of course, the more time you spend moving for health, the more you gain. The most important thing is to move!
- Q: What can I do?
- A: It's easy, free, fun and virtually anyone can do it…Brisk walking, biking and dancing are only some ways to be physically active. You can get moving at school, home or work. Take the stairs instead of the elevator (at least for going down!). Do simple stretching exercises while seated at your desk, standing at your post, or talking on the phone. Walk, run or bike to places where you might have taken a car or a bus otherwise. Many of the activities you can do at home are very useful: wash the windows, paint the walls, vacuum or sweep, rake the yard or cut the grass, walk the dog. You can even do physical activity while watching television: rope skipping, stepping, riding a stationary bicycle, or sit-ups. Or just dance! Your goal is to be active for at least 30 minutes over the course of every day. Look for information and advice in your neighborhood, community centers, hospitals or healthcare centers, gyms or sports centers.
Benefits of Physical Activity
The health benefits of regular physical activity are many. At least 30 minutes of moderate physical activity, for example brisk walking, is enough to bring many of these effects. However, by increasing the level of activity, the benefits will also increase.
Regular physical activity
- reduces the risk of dying prematurely
- reduces the risk of dying from heart disease or stroke, which are responsible for one-third of all deaths
- reduces the risk of developing heart disease or colon cancer by up to 50%
- reduces the risk of developing type II diabetes 50 %
- helps to prevent / reduce hypertension, which affects one-fifth of the world's adult population
- helps to prevent / reduce osteoporosis, reducing the risk of hip fracture by up to 50% in women
- reduces the risk of developing lower back pain
- promotes psychological well-being, reduces stress, anxiety and feelings of depression and loneliness
- helps prevent or control risky behaviors, especially among children and young people, like tobacco, alcohol or other substance use, unhealthy diet or violence
- helps control weight and lower the risk of becoming obese by 50% compared to people with sedentary lifestyles
- helps build and maintain healthy bones, muscles, and joints and makes people with chronic, disabling conditions improve their stamina
- can help in the management of painful conditions, like back pain or knee pain
Sedentary Lifestyle: a Global Public Health Problem
Sedentary lifestyle is a major underlying cause of death, disease, and disability. Approximately 2 million deaths every year are attributable to physical inactivity; and preliminary findings from a WHO study on risk factors suggest that sedentary lifestyle is one of the ten leading causes of death and disability in the world. Physical inactivity increases all causes mortality, doubles the risk of cardiovascular disease, type II diabetes, and obesity. It also increases the risks of colon and breast cancer, high blood pressure, lipid disorders, osteoporosis, depression and anxiety.
Levels of inactivity are high in virtually all developed and developing countries. In developed countries more than half of adults are insufficiently active. In the rapidly growing large cities of the developing world, physical inactivity is an even greater problem. Crowding, poverty, crime, traffic, low air quality, and a lack of parks, sports and recreation facilities, and sidewalks make physical activity a difficult choice. For example, in Sâo Paulo, approximately 70% of the population is inactive.
Even in rural areas of developing countries sedentary pastimes, such as watching television, are increasingly popular. Inevitably, the results are increased levels of obesity, diabetes, and cardiovascular disease. In the entire world, with the exception of sub-Saharan Africa, chronic diseases are now the leading causes of death. Unhealthy diets, caloric excess, inactivity, obesity and associated chronic diseases are the greatest public health problem in most countries in the world.
Data gathered on health surveys from around the world is remarkably consistent. The proportion of adults who are sedentary or nearly so ranges from 60 to 85%.
Physical Activity and Youth
Regular physical activity provides young people with important physical, mental and social health benefits. Regular practice of physical activity helps children and young people to build and maintain healthy bones, muscles and joints, helps control body weight, helps reduce fat and develop efficient function of the heart and lungs. It contributes to the development of movement and co-ordination and helps prevent and control feelings of anxiety and depression.
Play, games and other physical activities give young people opportunities for self-expression, building self-confidence, feelings of achievement, social interaction and integration. These positive effects also help counteract the risks and harm caused by the demanding, competitive, stressful and sedentary way of life that is so common in young people's lives today. Involvement in properly guided physical activity and sports can also foster the adoption of other healthy behavior including avoidance of tobacco, alcohol and drug use and violent behavior. It can also foster healthy diet, adequate rest and better safety practices.
Some studies show that among adolescents, the more often they participate in physical activity, the less likely they are to use tobacco. It has also been found that children who are more physically active showed higher academic performance. Team games and play promote positive social integration and facilitate the development of social skills in young children.
Patterns of physical activity acquired during childhood and adolescence are more likely to be maintained throughout the life span, thus providing the basis for active and healthy life. On the other hand, unhealthy lifestyles-including sedentary lifestyle, poor diet and substance abuse adopted at a young age are likely to persist in adulthood.
The Link Between Physical Activity and Morbidity and Mortality
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Physical Activity and Health - A report of the Surgeon General
How Physical Activity Impacts Health
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. Regular physical activity improves health in the following ways:
- Reduces the risk of dying prematurely.
- Reduces the risk of dying prematurely from heart disease.
- Reduces the risk of developing diabetes.
- Reduces the risk of developing high blood pressure.
- Helps reduce blood pressure in people who already have high blood pressure.
- Reduces the risk of developing colon cancer.
- Reduces feelings of depression and anxiety.
- Helps control weight.
- Helps build and maintain healthy bones, muscles, and joints.
- Helps older adults become stronger and better able to move about without falling.
- Promotes psychological well-being.
Health Burdens That Could be Reduced Through Physical Activity
Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.
- 13.5 million people have coronary heart disease.
- 1.5 million people suffer from a heart attack in a given year.
- 8 million people have adult-onset (non-insulin-dependent) diabetes.
- 95,000 people are newly diagnosed with colon cancer each year.
- 250,000 people suffer from a hip fractures each year.
- 50 million people have high blood pressure.
- Over 60 million people (a third of the population) are overweight.
Exercise (Physical Activity)
American Heart Association
Physical inactivity is a major risk factor for developing coronary artery disease. It also contributes to other risk factors, including obesity, high blood pressure, a low level of HDL ("good") cholesterol and diabetes. Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer on most days.
How can physical activity or exercise help condition my body?
- Some activities improve flexibility, some build muscular strength and some increase endurance.
- Some forms of continuous activities involve using the large muscles in your arms or legs. These are called endurance or aerobic exercises. They help the heart because they make it work more efficiently during exercise and at rest.
- Brisk walking, jumping rope, jogging, bicycling, cross-country skiing and dancing are examples of aerobic exercises that increase endurance.
How can I improve my physical fitness?
Programs designed to improve physical fitness take into account frequency (how often), intensity (how hard), and time (how long). They provide the best conditioning.
- The FIT Formula:
F = frequency (days per week)
I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate
T = time (amount for each session or day)
AHA Recommendation for most healthy people:
For health benefits to the heart, lungs and circulation, perform any vigorous activity for at least 30-60 minutes, 3-4 days each week at 50-75 percent of your maximum heart rate. Physical activity need not be strenuous to bring health benefits. Moderate-intensity physical activities for 30 minutes or longer on most days provide some benefits. What's important is to include activity as part of a regular routine.
These activities are especially beneficial when performed regularly:
- brisk walking, hiking, stair-climbing, aerobic exercise
- jogging, running, bicycling, rowing and swimming
- activities such as soccer and basketball that include continuous running
The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person's exercise capacity (maximum heart rate). If you're physically active regularly for longer periods or greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and raise your risk for injury.
What about moderate-intensity activities for people who can't exercise vigorously or who are sedentary:
Scientific evidence also supports the notion that even moderate-intensity activities, when performed daily, can have some long-term health benefits. These activities help lower the risk of cardiovascular diseases. Here are examples of such activities:
- walking for pleasure, gardening and yard work
- house work, dancing and prescribed home exercise
- recreational activities such as tennis, racquetball, soccer, basketball and touch football
What risk factors are reduced?
Exercise can also help reduce or eliminate some of these risk factors:
- High blood pressure -- Regular exercise is associated with lower blood pressure.
- Cigarette smoking -- Smokers who exercise vigorously and regularly are more likely to cut down or stop smoking.
- Diabetes (di"ah-BE'teez or di"ah-BE'tis) -- People at their ideal weight are much less likely to develop diabetes. Exercise may also decrease a diabetic's insulin requirements.
- Obesity and overweight -- Exercise can help people lose excess fat or stay at a reasonable weight.
- Low levels of HDL -- Low levels of HDL ("good") cholesterol (less than 40 mg/dL) have been linked to an increased risk of coronary artery disease. Recent studies have shown that regular physical activity significantly increases HDL cholesterol levels, and thus reduces your risk.
What are other benefits of exercise?
- Physical activity builds healthy bones, muscles and joints, and reduces the risk of colon cancer. Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.
- Physical activity also helps psychologically. For example, it reduces feelings of depression and anxiety, improves mood and promotes a sense of well-being.
- The 1996 Surgeon General's Report on Physical Activity also suggests that active people have a lower risk for stroke.
When should I consult my doctor?
Some people should consult their doctor before they start a vigorous exercise program. See your doctor or other healthcare provider if any of these apply to you:
- You have a heart condition or you've had a stroke, and your doctor recommended only medically supervised physical activity.
- During or right after you exercise, you often have pains or pressure in the left or mid-chest area, left neck, shoulder or arm.
- You've developed chest pain or discomfort within the last month.
- You tend to lose consciousness or fall due to dizziness.
- You feel extremely breathless after mild exertion.
- Your doctor recommended you take medicine for your blood pressure, a heart condition or a stroke.
- Your doctor said you have bone, joint or muscle problems that could be made worse by the proposed physical activity.
- You have a medical condition or other physical reason not mentioned here that might need special attention in an exercise program (for example, insulin-dependent diabetes).
- You're middle-aged or older, haven't been physically active, and plan a relatively vigorous exercise program.
If none of these is true for you, you can start on a gradual, sensible program of increased activity tailored to your needs. If you feel any of the physical symptoms listed above when you start your exercise program, contact your doctor right away. If one or more of the above is true for you, an exercise-stress test may be used to help plan an exercise program.
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