Physical fitness, excercises, health issues- health education-calories

Your exercise program should be balanced, just as diet should be balanced. You need one or more activities to exercise the heart and lungs and to build endurance. Brisk walking, jogging, and swimming relatively long distances are good for this. Other parts of the program should be aimed at improving strength, agility, flexibility, and muscle tone. Suggestions for a home exercise program to achieve these objectives can be found in such publications as these: Adult Physical Fitness. 

President's Council on Physical Fitness

Washing- ton, D.C., Supt, of Documents, U.S. Government Printing Office

Physical Fitness

Department of Health Education, American Medical Association, 535 N. Dearborn, Chicago, Ill. Seven Paths to Fitness.

Department of Health Education, American Medical Association, 535 N. Dearborn, Chicago, Ill Most people understand how. Specific exercises for various muscles and parts of the body can develop strength. These are certainly worthwhile. For some reason, one particular area of relative neglect is the abdominal muscle area. 

Another is the muscles of the back. Both are important in terms of good posture; both are important, too, as aids in avoiding sagging waistlines and backaches. We give exercises for these in this chapter along with another exercise for the muscles of the buttocks; and the four exercises, in addition to their general value, are helpful in restoring muscle tone in these areas in people who are slimming down.

But we think it important to go on at once to emphasize here the activities that exercise the heart and lungs and build endurance. 

When you are at rest, all the muscles in your body use only about one thirtieth of the oxygen they can use during maximum effort. The more oxygen they use, the more the heart will respond, pumping harder to get more oxygen- Physical Activity I 87 carrying blood into circulation. Over a period of time, as a result of this, heart pumping efficiency will increase. 

The heart will become able to pump much more blood with each stroke. At the same time, lung capacity, much of it never used in sedentary living, will increase to absorb and feed more oxygen into the bloodstream. 

ACTIVITY AND MANY KEY PHYSICAL HEALTH PROBLEMS And Treatment

Excercise, Activities and health problems

There is increasing evidence that exercise is of value in preventing many key diseases such as heart disease, stroke, and peripheral vascular dis- orders which affect circulation in the extremities. It is good for most ACTIVITY AND THE HEART lung diseases; an aid in the prevention of backaches and foot problems; a help too in the prevention of hernias; and a means of maintaining good skin tone. . For many years, vigorous physical activity was considered a hazard for the healthy heart, let alone the diseased. Today, there is mounting evidence that regular activity not only is essential for optimal maintenance of heart health but also, with certain precautions, can be of great value in heart patients formerly doomed to inactive existence.

In one of the pioneering studies concerned with exercise and the heart, British investigators found that the frequency of coronary heart disease in London bus conductors was about 30 percent lower than in the less active bus drivers. Since then, an inverse relationship between physical activity and coronary heart disease-the more of the former, the less of the latter-has been found by many other investigators in this country and elsewhere in the world. In a study carried out by Harvard scientists, 700 Bostonians of Irish descent were compared with their brothers who stayed in Ireland.

Coronary heart disease deaths in the Boston group (ages 30 to 60) were two times those in the Ireland group. The men in Ireland ate more eggs, more butter, and more of other saturated fats-yet had lower serum cholesterol levels. They consumed 400 calories more per day on the average than their Boston counterparts but weighed 10 percent less. They were getting more exercise and their lower cholesterol levels showed that physical activity does more than just burn off calories. Somewhat to their amazement, American scientists who recently made a special trip to study Masai tribesmen in Africa found that these people, despite a diet containing enough cholesterol to send the ordinary worried American fleeing in panic from the dinner table, never seem to get heart trouble.

 They live almost exclusively on meat and on milk with a butter- fat content that soars to 6.5 percent. Yet they have lower blood cholesterol levels on the average than do Americans. It is possible that it is exercise which protects Masai hearts, keeping cholesterol levels in their blood low despite the high dietary intake. The Masai are known to walk as much as 50 to 60 miles a day-and to do it without strain. In a study covering 120,000 American railroad employees, the heart attack incidence among sedentary office workers was found to be almost twice that of men working in the yards. Investigators have noted that activity trains the heart to beat slowly, to function more economically, to require less oxygen for a given amount  

Treatment for low weight category- How to gain weight

Weight Gain 

There is no doubt that smoking, particularly when excessive, can interfere with enjoyment of good food and may dull the appetite somewhat. It may help, if you are a heavy smoker, to at least cut down and, if possible, to avoid cigarettes just before and at mealtimes, best of all, stop completely.

ALCOHOLIC BEVERAGES

Many people find that a drink, such as a glass of sherry, when sipped in leisurely fashion before dinner helps bring about relaxation and has a stimulating effect on the appetite. Alcohol should not be substituted for food, but its moderate use may be helpful.  

8 Physical Activity   corrected, and there is likely to be an improvement in general. Feelings of listlessness and fatigue are likely to be replaced by sensations of alertness and energy. Sleep will be more restful. And I here is likely to be improved ability to relax and to voluntarily reduce tension.

FATIGUE, AND TENSION PHYSICAL ACTIVITY PERHAPS NOTHING else is more important as a means of maintaining health and even warding off some major diseases than a reasonable level of physical activity. It is no exaggeration to say that exercise is good for al- most everybody and everything-that virtually no one but a bed-ridden person doesn't stand to benefit from it. There is a curious irony. New discoveries are constantly revealing the deep need of the body for activity, the values (some not even dreamed of just a few years ago) of activity in restoring health after serious ill- ness, the values for mental and emotional as well as physical well-being. 

Yet, at the same time, most of us have less and less routine opportunity for activity in our daily lives unless we deliberately seek it, and few of us seek it. On the job and off, most of us today lead soft lives.

Progress-as represented by power tools and automation, elevators and cars, TV sets and electric toothbrushes-contributes to an ever-continuing reduction of physical expenditures. We need to search out opportunities for activity, to understand the basic principles involved, and to apply them. It is very clearly worth the effort.