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by Rajen Kumar

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Health & Wellness

Importance of Physical Activity

Dec 2008

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Just about everybody seems to be interested in weight control. Some of us weigh just the right amount; others need to gain a few pounds. For most of us, there is “battle of bulge” at some time in our life. Whatever our goals are, we should understand and take advantage of the important role of exercise in keeping our weight under control and our health in top gear.

Carrying around too much body fat is a major nuisance. Yet excess body fat is common in modern-day living. Few of today's occupation require vigorous physical activity and therefore much of our leisure time is spent in sedentary pursuits.

Recent estimates indicate that 34 million adults are considered obese (20% above desirable weight.) Also, there has been an increase in body fat levels in children and youth over the past 20 years. Obesity has to be fought in an early age. Earlier the onset of obesity; the greater the likelihood of remaining obese.

Excess body fat has been linked to many health problems like coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis, and certain forms of cancer. Some evidences now exist showing that obesity has a negative effect on both health & longevity. Exercise is associated with the loss of body fat in obese and normal weight persons. Therefore, a regular program of exercise is an important component of any plan to help individuals lose, gain or maintain their weight.

Energy expenditure

How many calories burnt during exercise: - The estimates for number of calories (energy) used during physical activities are based on experiments that measure the amount of oxygen consumed during a specific exercise for a certain body weight. The energy cost of activities that require you to move your own body weight, such as walking or jogging, are greater for heavier people since they have more weight to move. For example, a person weighing 150 pounds would use more calories jogging one kilometer than a person jogging alongside who weighs 115 pounds. Always check to see what body weight is referred to in calorie expenditure charts you use.

Exercise and Modern Living

One thing is certain. Most people do not get enough exercise in their ordinary routines. All the advances of modern technology from electric can opener to power steering have made life easier, more comfortable and much less physically demanding. Yet our bodies need activity, especially if they are carrying around too much fat. Satisfying this need requires a definite plan and a commitment. There are two main ways to increase the number of calories you spend:-

1. Start a regular exercise program if you do not have one already.

2. Increase the amount of physical activity in your daily routines.

The best way to control your weight is a combination of the above two. The sum total of calories used over time will help regulate your weight as well as keep you physically fit.

Active Lifestyles

Before looking at what kind of regular exercise program is best, let's look at how you can increase the amount of physical activity in your daily routine to supplement your exercise program.

• Recreational pursuits such as gardening on weekends, family outing, an evening of social dancing and many other activities provides added exercise.

• Add more “action” to your day. Walk to the neighborhood grocery store, instead of using the car. Park several blocks from the office and walk the rest of the way. Walk up the stairs instead of using the elevator, start with one flight of steps and gradually increase.

• Change your attitude toward movement. Instead of considering an extra little walk or trip, an annoyance, look upon it as an added fitness boost. Look for opportunities to use your body. Bend, stretch, reach, move, lift & carry. Time saving devices and gadget are a bonus to mankind, but when they are substituted too often for physical activity they can demand a high cost in health, vigor and fitness.

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