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Unit 14 - Exercise, Health and Lifestyle
Transcript of Unit 14 - Exercise, Health and Lifestyle
Physical activity recommendations and guidelines
At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).
This should be viewed as the minimum, but the good news is that it doesn't have to be all done in one go, you can split it up over the week.
Greater benefits will be seen if you increase this to 40-60 minutes each day, especially for those at risk or weight gain and associated diseases.
What is moderate activity and what type of activity should you undertake?
Moderate means that you get a little warmer and slightly out of breath - the more vigorous the activity the greater the gains in cardiovascular health. In terms of type it can be anything that raises your energy expenditure above resting level, enough to expend about 200 calories, and includes brisk walk, swimming, cycling and jogging, dancing heavy housework and gardening
Improves cardiorespiratory fitness
Good health helps you to achieve your maximum potential. Those who take part in regular physical activity, eat a healthy diet, do not smoke, drink alcohol in moderation and manage their levels of stress, are likely to live longer and cope better with the demands of daily life.
Is this the key to healthy living?
As well as the physiological benefits of exercise we can also look at the psychological benefits.
Studies have been shown that exercise brings about short- and long-term psychological benefits to health and well-being.
Benefits of physical activity
There is overwhelming evidence to prove that people who have active lifestyles are less likely to suffer from chronic diseases such as coronary heart disease and diabetes, they are also much better at dealing with stress.
Evidence suggests that leading a healthy lifestyle by following a sensible diet, participating in regular physical activity, maintaining a healthy body weight and avoiding smoking, excessive alcohol consumption and stress in important to health and longevity
lifestyle refers to the way a person lives and reflects an individual's attitudes, values and behaviours. There are 5 lifestyle factors that we will be looking at with regards to maintaining health and wellbeing.
avoiding excessive alcohol intake.
avoiding excessive stress.
As you can see from table 1, when thinking about the health and we-being of the nation, there are wider social and economic benefits to an active lifestyle. At an individual level you can examine the short-and long-term benefits of physical activity in maintaining health and well-being.
fun and enjoyment.
the body is relaxed and revitalised.
exercise boosts self-esteem and confidence.
lowers the risk of heart disease and stroke.
lowers body weight & body fat.
risk of type 2 diabetes is lowered.
lowers the risks of certain types of cancer.
lowers the risk of osteoporosis.
relieves arthritic pain.
digestion is improved.
maintains the effectiveness of the body's systems.
Reduces risk of chronic disease
Improves body shape and burns body fat
Maintains flexibility &
Physical activity enhances mood, reduces
anxiety and raises self-esteem and confidence. surveys suggest that physically active people feel happier with life; even single bouts of activity can improve mood and energy. But for physical activity or exercise to have optimal benefits it is required to be current and continued
improves social skills
enhances self-esteem &
reduces health costs
supports local businesses