eHealth Connection

January 2009

Physical Activity Can Improve Your Health

Couple walking If your New Year’s resolution to begin an exercise program has been slow to get off the ground, physicians at Cooper University Hospital remind you that being physically active is one of the most important steps you can take to improve your health.

To help you gain health benefits through appropriate physical activity, the U.S. Department of Health and Human Services has published science-based guidelines for Americans of all ages. The department’s publication, “Physical Activity Guidelines for Americans,” offers guidance for all age groups—children and adolescents aged 6 to 17, adults aged 18 to 64, and older adults aged 65 and above. Physical activity guidelines also are included for pregnant and post-partum women, and for children, adolescents and adults with disabilities.

In its review of the scientific studies on physical activity for adults and older adults, the department reports strong evidence for:

Health Benefits

Lowered risk of early death, heart disease, stroke, Type 2 Diabetes, high blood pressure, adverse blood lipid profile, metabolic syndrome, and colon and breast cancers.
Improved cardio-respiratory and muscular fitness.
Better cognitive function and reduced depression.
Prevention of falls and weight gain.
Weight loss when combined with diet.

Key Guidelines for Adults

NOTE: While the physical activity guidelines listed below are designed to promote good health in adults and older adults, Cooper physician David B. Gealt, D.O., a sports medicine specialist with Cooper’s Bone and Joint Institute, offers this proviso:

“Whenever you decide to start physical activity or begin an exercise program, you should consult with your physician before participation is initiated. It is very important to get medical clearance for your planned activity or to learn of any restrictions you should observe. It is also important never to push through any pain or discomfort while exercising; your body may be telling you something is wrong and, thus, can cause further injury.”
All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
For substantial health benefits, adults should perform aerobic activity – walking, running, swimming or bicycling -- at least 150 minutes (2 hours and 30 minutes) per week at moderate intensity, or 75 minutes per week (1 hour and 15 minutes) at vigorous intensity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, the episodes should be spread throughout the week. For example: Walking at moderate intensity five days per week at 30 minutes per day totals the recommended 150 minutes per week of aerobic activity for substantial health benefits.
For additional and more extensive health benefits, adults should increase their aerobic activity to 300 minutes (5 hours) per week at moderate intensity, or 150 minutes (2 hours and 30 minutes) a week at vigorous intensity, or an equivalent combination of moderate- and vigorous-intensity activity. Further health benefits are gained by engaging in physical activity beyond this amount.
Adults also should do muscle-strengthening activities, such as weight training, resistance training and endurance exercises, that are moderate or high intensity and involve all major muscle groups, on 2 or more days per week, as these activities provide additional health benefits.

Notes Dr. Gealt: “Strength and resistance training is an important component of one's exercise routine. Some examples include chest presses, reverse rows, leg extensions, leg curls, abdominal crunches and lower back extensions. For endurance training, an individual should perform more repetitions within each set of exercises, using less weight and taking less frequent breaks between each exercise. To avoid injury, be sure a qualified individual monitors you for proper form.”

Key Guidelines for Older Adults

Same as above with the following exceptions:

When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
Older adults should do exercises that maintain or improve balance if they are at risk of falling. (Examples: small squats, sit-to-stand exercises, single leg stances.) “Sometimes even walking on a treadmill, swimming or core muscle exercises in water therapy can help to improve balance. Specific exercises such as Tai Chi or Yoga also can help with balance and flexibility,” Dr. Gealt said.
Older adults should determine their level of effort for physical activity relative to their level of fitness.
Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Phone
To schedule an appointment with a Cooper University Hospital physician at an office near you, call 1-800-8-COOPER (800-826-6737) to speak with a member of our physician referral and information service.