Exercise Benefits
Evidence shows that almost any kind of regular physical activity—weights, crossfit, running, walking, biking, swimming, or even gardening---provides tremendous benefits for your body and your mind as you age. Exercise, especially weight training, increases your strength and flexibility, keeps your joints lubricated and helps you maintain your balance. Exercise also reduces risk of coronary heart disease, stroke, and other chronic diseases; and improves quality of life for people of all ages. Exercise has many benefits to your overal metabolism as well. Think you’re too old to get started? Think again. Becoming active at any age can help you regain the strength and mobility you’ve already lost.
Exercise doesn't have to be a chore - in fact, the view can be quite pleasant.
View from a Recumbent Exercise Bike
Here's
a sample calorie chart showing the number of calories burned during various
physical activities.
Chart of Calories Burned |
||||
Activity (1 hour) |
130lbs |
155lbs |
190lbs |
225lbs |
Aerobics, general, low impact |
354 |
422 |
518 |
621 |
Aerobics, high impact |
413 |
493 |
604 |
715 |
Basketball, game |
472 |
563 |
690 |
837 |
Bicycling, 10-11.9 mph, light effort |
354 |
422 |
518 |
593 |
Bicycling, 12-13.9 mph, moderate effort |
472 |
563 |
690 |
891 |
Bicycling, 14-15.9 mph, vigorous effort |
590 |
704 |
863 |
1080 |
Bicycling, 16-19 mph, fast, racing |
708 |
844 |
1035 |
1220 |
Bicycling, >20 mph, very fast, racing |
944 |
1126 |
1380 |
1540 |
Bicycling, BMX or mountain |
502 |
598 |
733 |
864 |
Running, 6 mph (10 min mile) |
590 |
704 |
863 |
1026 |
Running, 10.9 mph (5.5 min mile) |
1062 |
1267 |
1553 |
1836 |
Walking, 2.0 mph, slow pace |
148 |
176 |
218 |
284 |
Walking, 3.0 mph, moderate pace, walking dog |
207 |
246 |
343 |
445 |
Walking, 4.0 mph, very brisk pace |
236 |
281 |
402 |
526 |
Health Facts:
National
Center for Health Statistics states results recently from the National
Health and Nutrition Examination Survey (NHANES), using measured heights and
weights, indicate that an estimated 66 percent of U.S. adults are either
overweight or obese.
Centers for Disease Control found that "obesity and
overweight are linked to the nation's number two killer--heart disease (cancer
is now no.1)--as well as diabetes and other chronic conditions." A 1999
report also states that one reason for Americans' sedentary lifestyle is that
"walking and cycling have been replaced by automobile travel for all but
the shortest distances." (October 27, 1999 issue of the JAMA)
CDC also found that Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following:
- Hypertension (high blood pressure)
- Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
- Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
- Type 2 diabetes
- Coronary heart disease
- Stroke
- Gallbladder disease
- Sleep apnea and respiratory problems
- Some cancers (endometrial, breast, and colon)
For every 10lbs of body fat equals 7 miles of new blood vessels.