Health Tips for Healthy Living
Medical Author: Dennis Lee, MD
Medical Editor: Melissa Conrad Stoppler, MD
Physical activity and exercise
Benefits of regular exercise:
- Regular exercise can prevent and reverse age-related
decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease,
stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing
exercise can also help prevent osteoporosis by building bone strength.
- Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing
stairs, and opening jars.
- Regular exercise can help increase self-esteem and
self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.
- Regular exercise can help control weight gain.
Consequences of physical inactivity and lack of exercise:
- Physical inactivity and lack of exercise are
associated with heart disease and some cancers.
- Physical inactivity and lack of exercise are
associated with Type II diabetes mellitus (also known as maturity or adult onset, non-insulin dependent diabetes).
- Physical inactivity and lack of exercise contribute to weight gain.
Exercise recommendations:
- 30 minutes of modest exercise (walking is OK) at
least three to five days a week is recommended. But, the greatest health benefits come from exercising most days of the week.
- Exercise can be broken up into smaller 10-minute
sessions.
- Start slowly and progress gradually to avoid injury
or excessive soreness or fatigue. Over time,
build up to 30 to 60 minutes of moderate to vigorous exercise every day.
- People are never too old to start exercising. Even frail, elderly individuals
(ages 70-90 years) can improve their strength and balance.
Exercise precautions:
Individuals can begin moderate exercise, such as walking, without a medical examination. The following persons, however, should consult a doctor before beginning more vigorous exercise:
- Men over age 40 or women over age 50.
- Individuals with heart or lung disease, asthma,
arthritis, or osteoporosis.
- Individuals who experience chest pressure or pain
with exertion, or who develop fatigue or shortness of breath easily.
- Individuals with conditions that increase their risks
of developing coronary heart disease, such as high blood pressure, diabetes,
cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks
and coronary heart disease.
Next: Avoid tobacco use »
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There are six nutrients that are considered essential to life: proteins, carbohydrates, fats, vitamins, minerals, and water. These nutrients are needed for your body to function properly, and your diet is the source of them. Vitamins and minerals are considered micronutrients because they are needed in smaller quantities than the macronutrients (protein, carbohydrates, and fat). Micronutrients do not provide calories. When your body does not absorb an adequate amount of any of the micronutrients, diseases can occur. It's important to understand what your nutritional needs are and how to reach them.
Vitamins are broken down into two categories: water-soluble and fat-soluble. Water-soluble vitamins dissolve in water. Leftover amounts are not stored and will leave your body through your urine. For this reason, you must consume them on a continuous basis. The water-soluble vitamins are the B vitamins and vitamin C. F...
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