In order to feel more confident in myself and therefore improve my overall life, I created an obtainable goal of losing 5 pounds by my Thanksgiving break. I started going to the gym and exercising for 20-60 minutes 3-5 times a week as well as doing a muscular strength exercise 2 times a week. I chose this new behavior in order to become healthier and be in better physical shape. In the United States, many citizens are not getting the recommended amount of physical activity per week. According to the Center for Disease Control, or CDC, about 1 in 5 (21%) adults meet the 2008 Physical Activity Guidelines (2014). Race and ethnicity play a role in these statistics. More non-Hispanic white adults (23%) meet the guidelines for aerobic and muscle-strengthening …show more content…
The CDC states that doing both aerobic and muscle strengthening exercises during the week lead to living longer and having a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers (Center for Disease Control, 2015). Physical activity can also help with weight control, and may improve academic achievement in students (Center for Disease Control, 2015). The American Heart Association has their own set of guidelines to promote cardiovascular health. They say, “Something is always better than nothing” (2015). Their guidelines are congruent to the Physical Activity Guidelines set. They add that in order to lower blood pressure and cholesterol, one should have an average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week (American Heart Association, 2015). The American Heart Association guidelines include that physical activity improves the quality of life by boosting mental, physical, and optimal wellness …show more content…
One of my main obstacles was keeping a schedule of regular exercise, meaning, it was difficult to keep a weekly schedule of times to go to the gym. I found myself making excuses during the middle of my journaling period. As I became more self-motivated, I packed clothes in my school bag in order to ensure I would exercise. I found this change to be useful in holding myself accountable for my actions. I also had a hard time going to the gym alone. I felt as if I had to have a friend to go with or I would skip it all together. I learned how to make exercise a stress release rather than a social time, which helped break that barrier quickly. For the future, I would like to try exercise classes at the gym in order to keep a tighter exercise
Investigate the contemporary body of knowledge that underpins the current recommendations for exercise programming in the pursuit of improved health.
Staying healthy does not only mean to eat a healthy diet, but also to be active and to provide our body with stamina so it can fight various diseases. According to Myers (2003) around a quarter of a million deaths in the United States are caused by insufficient physical activity. The US Public Health Service (1996) has provided enough evidence towards the effect of physical exercise on cardiovascular (e.g. coronary heart disease) and non-cardiovascular health (hypertension, osteoporosis, colon cancer etc.). They followed a group of people for several years and found a positive correlation between the amount of participants’ physical activity and their health problems. So how much exercise is just enou...
My goal of this behavior change project was to implement more physical activity each day and keep a healthy diet after working out. During this process, I have learned a lot about how to stick to a strict schedule and how to overcome the challenges I have experienced already. My desire outcome was to have at least 5 out of the 7 days to be successful each week. There were some minor setbacks, but I was able to come back and succeed the following week. I have also learned that people learn from their failures. No one is perfect and it takes practice to get your desired outcome.
Physical activities that keeps your heart rate elevated for a consecutive period of time is known as cardiovascular exercise. This type of exercise promotes heart, lung, and vascular health, and also burns calories, which is essential if you desire to lose those extra pounds you've gained over the holidays. (See References 3) The Centers for Disease Control and Prevention suggests doing moderately-intense cardio, at least 150 minutes a week. (See References 4) Rather than doing cardio that you dislike, build your workout around exercises that you enjoy. Da...
To improve health, it is important to maintain a 150-minute per week exercise. To people that want to lower their blood pressure or cholesterol, it is recommended that they complete 40 minutes of aerobic exercise (American Heart Association). This is hard evidence, because studies have been made, and sickness has gone down by focusing on aerobic exercise. It also measures the time that each person should focuses on doing cardiovascular in order to maintain a perfect health.
Contrary to popular belief, getting fit is not the only benefit in exercising. Exercising offers many benefits, getting fit being the most obvious benefit, other benefits include prolonged health, reduction of chronic illnesses, improved mental health, boost energy, promotes better sleep, and even enhances your sex life.
It was my decision to discuss the various benefits of exercising because I believe that exercising has a huge difference on my quality of life. Regularly exercising boosts my energy levels and strengthens the cardiovascular system allowing me to live a more positive and productive lifestyle. The rates of obesity and overweight have drastically increased in America due to the lack of physical activity performed, thereby severely increasing unhealthy weight gain. People who are obese or overweight have also been observed to show signs of insomnia, anxiety, and depression. All of these health problems can be avoided by maintaining a physically active daily routine.
However, in general, most Americans are overweight. In fact, the United States has the highest obesity rate in the world with over 30% of Americans are considered obese. Add to that that less than 15% of Americans exercise on a regular basis. Studies have shown that sedentary people have twice the risk of coronary artery disease than active people. The life-style of the American public has become more sedentary and has been identified as a major contributor to the 10 leading causes of death (Harris…). The health habits associated with this sedentary life-style have been shown to be related to diseases su...
Studies have shown that the United States has a higher rate in obesity than any other country in the world and there is no doubt that this is because of the lack of exercising. Today in the United States, approximately 155 million people are overweight or obese. The reason that cause this entire people to be overweight is mainly from the lack of education about health and exercise. Physical exercise is any physically activity that boosts or maintains physical fitness and overall health or wellness. Exercise has a wide variety of positive effects on the body and mind such as helping weight management, reducing stress or the feelings of depression and anxiety, and combating diseases or health conditions.
Doing this will help my health in the long run and also in the short run. One way that it will help in the short run will be that it will improve my mood “because when you exercise, you’re actually subjecting yourself to a low-level form of stress by raising your heart rate and triggering a burst of hormonal changes (Stryker, pg. 1).” Monitoring stress is a very high incentive, especially for college students who are stressed almost all the time due to the immense pressure placed on them during the academic school year. A second way would be that it would help regulate and improve my ability to sleep. Sleep is something many students lack or do not get enough, but exercising and working out can “improve the quality of nighttime sleep, especially when done on a regular basis (Lifestyle, pg. 1)”. Research done on determining whether this is true has already been done and has shown to be correct so far. Exercise can do so many things to your body that many people are most likely not even aware
Countless studies have shown that people who exercise live longer, have healthier bodies, and are in a more positive psychological state than those who don’t. The most beneficial of daily exercise has been the main focus for many individuals who take on/up a daily physical exercise program. Exercise may offer considerable potential alone or as an adjunct in improving the mental well-being of many people. As we all know that physical exercise has proven beneficial to cardiovascular health, improving cholesterol levels, decreasing the chances of contracting colds and flu, as well as lowering high blood pressure. Also, regular exercise carries insignificant harmful side effects. Although these factors alone are enough reasons for a lifelong
Just How Long Should Cardiovascular Exercise Workouts Be? - Many experts advise a workout of 30-60 minutes of aerobic cardiovascular exercise three to four times a week, together with two to three days of weight-bearing, resistance exercising (for example lifting weights or perhaps working with
Regular physical activity is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,
A Surgeon General's report (Anonymous,1996) addresses the finding that continuous and consistent physical activity is proven to enhance longevity and the quality of life for people of all ages. Furthermore, the report notes that although it has been recognized for years that regular physical activity can lead to substantial health benefits, 60% of American adults are not regularly active, and 25% of the adult population are not active at all. Paffenbarger (1996) states that physical fitness and exercise can reduce the risk of diseases such as heart disease, non-insulin-dependent diabetes mellitus, some cancers, osteoarthritis and osteoporosis, and obesity. Studies also show that exercise can promote psychological well-being and reduce feelings of anxiety and depression (http://www.medgraph.com/aboutexercise.html).
"Physical Activity and Public Health." Scholar Commons of South Carolina. American Heart Association, 2007. Web. 03 Apr. 2014.