Estimated exercise to remain healthy and avoid health diseases

<div dir="ltr">
 December 1, 2009
 </div>
 Your brother plays tennis every weekend, and your son hits the
 gym three times a week. Your wife walks every day, and your
 daughter takes yoga and dance. You putter in the yard and enjoy a
 round of golf now and then, but you've finally decided to get
 serious about exercise.

 To put good intentions into action, you need a goal. How much
 exercise do you need? Ask the U.S. Surgeon General, the Institute
 of Medicine, the American Heart Association, and the American
 College of Sports Medicine, and you're likely to get four
 different answers. But don't let that turn you off. In fact,
 you're the only one who can decide just how much exercise is best
 for you.
<h2>
 Why exercise?
</h2><h2>Become a Leader in Healthcare Quality and Patient Safety</h2>The Master of Healthcare Quality and Safety program equips you with the operational skills and leadership vision to direct effective quality improvement and safety initiatives within healthcare organizations. The curriculum is tailored to help clinicians and administrators improve patient safety and healthcare quality in an increasingly complex and evolving environment. Attend an info session to learn more on how this program can advance your career.
 People exercise for one of five reasons: for work, for health,
 for recreation, for competition, or for their appearance.

 The amount of exercise you need depends on your reasons for
 exercising, on your starting point, and on how quickly you want
 to achieve your goals. And the type of exercise you choose
 depends on your personal abilities and preferences, on your
 schedule, and on the facilities at your disposal.
<h2>
 Exercise for work
</h2>
 For better or worse, not many 21st century Americans fill their
 exercise quotas in the workplace. As recently as the 1850s, about
 30% of all the energy used for agriculture and manufacturing in
 the United States depended on human muscle power. No more. We've
 replaced hoes with tractors, brooms with vacuums, and stairs with
 escalators. Freed from physical work, people have used mental
 work to create a society of enormous convenience and comfort. In
 the process, though, we've created a hidden energy crisis — not a
 shortage of fossil fuels, but a shortage of the physical activity
 the human body needs to ward off disease and reach its full
 potential.
<h2>
 Exercise for health
</h2>
 Exercise is the best-kept secret in preventive medicine. Despite
 our other differences, we all need to exercise for health.
 Regular exercise provides essential protection against many of
 the diseases that plague our country. The list includes:
<UL><LI>
 heart attack
 </LI><LI>
 stroke
 </LI><LI>
 high blood pressure
 </LI><LI>
 diabetes
 </LI><LI>
 obesity
 </LI><LI>
 osteoporosis and fractures
 </LI><LI>
 depression
 </LI><LI>
 colon and breast cancers
 </LI><LI>
 dementia (memory loss).
 </LI></UL>
 What does it take to get these benefits? Less than you might
 think. The key is what exercise scientists call isotonic exercise
 — activities that use your large muscle groups in a rhythmic,
 repetitive fashion without making your muscles work against heavy
 resistance. We used to call this "aerobic" exercise because we
 thought it had to be intense enough to boost your heart rate into
 the aerobic range (70% to 85% of your maximum heart rate). We
 also called it "endurance" exercise because we thought it had to
 be sustained continuously to be beneficial. But we now know that
 neither of these long-held beliefs is true. In fact, you can get
 all the health benefits you need from moderate exercise that
 won't make you huff and puff, even if you do it in little chunks
 — as long as it adds up to enough total activity.

 We coined the term "cardiometabolic exercise" (CME) to encompass
 a range of activities, from climbing the stairs in your office
 building to pushing yourself on an elliptical. All these things
 will improve your heart, your metabolism, and your health. The
 key is to do enough and to do it often enough. For health,
 doctors should "prescribe" at least 30 minutes of moderate
 exercise or 15 minutes of intense exercise a day. To see how your
 exercise stacks up, use the CME point system (see below), aiming
 to get at least 150 CME points a day.

 Mix daily activities, formal workouts, and sports play to get the
 cardiometabolic exercise you need for health. And for best
 results, do some stretching nearly every day and some strength
 training two or three times a week. The older we get, the more we
 need these supplementary activities. And as the years roll on,
 most of us will also benefit from some simple exercises to
 improve balance and prevent falling, a major health problem for
 seniors.
<table border="0" dir="ltr">
 <tbody dir="ltr">
 <tr dir="ltr">
 <td colspan="4" dir="ltr">
 <h3 dir="ltr">
 Cardiometabolic exercise points for selected activities
 </h3>
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Activity
 
 </td>
 <td dir="ltr">
 
 Pace
 
 </td>
 <td dir="ltr">
 
 Duration
 
 </td>
 <td dir="ltr">
 
 CME points
 
 </td>
 </tr>
 <tr dir="ltr">
 <td colspan="4" dir="ltr">
 
 Daily activities
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Carpentry
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 100
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Mowing lawn
 
 </td>
 <td dir="ltr">
 
 Pushing hand mower
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 200
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Pushing power mower
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 145
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Raking lawn
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 130
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Sexual activity
 
 </td>
 <td dir="ltr">
 
 Conventional, familiar partner
 
 </td>
 <td dir="ltr">
 
 15 minutes
 
 </td>
 <td dir="ltr">
 
 25
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Stair climbing
 
 </td>
 <td dir="ltr">
 
 Moderate, up stairs
 
 </td>
 <td dir="ltr">
 
 10 minutes
 
 </td>
 <td dir="ltr">
 
 100
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Moderate, down stairs
 
 </td>
 <td dir="ltr">
 
 10 minutes
 
 </td>
 <td dir="ltr">
 
 30
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Washing car by hand
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 100
 
 </td>
 </tr>
 <tr dir="ltr">
 <td colspan="4" dir="ltr">
 
 Recreational activities
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Aerobic dance
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 200
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Biking
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 250
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Calisthenics
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 130
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Golfing
 
 </td>
 <td dir="ltr">
 
 Pulling clubs
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 145
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Jogging
 
 </td>
 <td dir="ltr">
 
 12 minutes/mile
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 200
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Jumping rope
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 15 minutes
 
 </td>
 <td dir="ltr">
 
 200
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Skiing
 
 </td>
 <td dir="ltr">
 
 Downhill or water
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 200
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Cross-country
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 315
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Swimming
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 230
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Tennis
 
 </td>
 <td dir="ltr">
 
 Doubles
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 160
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Singles
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 200
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Walking
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 135
 
 </td>
 </tr>
 <tr dir="ltr">
 <td dir="ltr">
 
 Yoga (Hatha)
 
 </td>
 <td dir="ltr">
 
 Moderate
 
 </td>
 <td dir="ltr">
 
 30 minutes
 
 </td>
 <td dir="ltr">
 
 130
 
 </td>
 </tr>
 <tr dir="ltr">
 <td colspan="4" dir="ltr">
 
 Excerpted from The No Sweat Exercise Plan: Lose
 Weight, Get Healthy, and Live Longer. A Harvard Medical
 School Book by Harvey B. Simon, M.D. (McGraw-Hill,
 2006).
 
 </td>
 </tr>
 </tbody>
</table><h2>
 Exercise for recreation
</h2>
 No need for a point system, clock, or calendar here. If you're
 exercising for the fun of it, just go for it — as long as you
 meet your minimum needs for health.

 But the recreational value of exercise brings up a point that's
 relevant for hard-working men who are "too busy to exercise."
 Exercise is a great way to dissipate stress and lift your
 spirits. If your work threatens to overload your psyche, consider
 using exercise to refresh your mind. For some, that will mean a
 trip to the gym to burn off some stress on a treadmill or
 elliptical; for others, it will be a walk or jog outdoors to get
 away from it all; and for others, it will be a bit of stretching
 or yoga at bedtime. But don't let exercise add to your stress; if
 you hit a truly overwhelming patch, you can take a few days off
 without losing your edge.

 Baseball legend Yogi Berra got it right when he said exercise is
 90 percent mental — and the other half is physical.
<h2>
 Exercise for competition
</h2>
 Here's where aerobic training comes in. To stay well, exercise
 for health fitness. To hit your peak for road running, racquet
 sports, basketball, biking, or any other competitive sport, work
 out for aerobic fitness. That means boosting your heart rate to
 70% to 85% of its maximum and holding it there for 20 to 60
 minutes. If you're like most of us, you'll have to build up
 slowly, and everyone who works out this hard should warm up
 before and cool down after aerobics. You'll also benefit from
 stretching, strength training, and if you're really going for it,
 interval training, or speed drills.

 It's a lot to ask of your body, particularly as you get older.
 And strenuous exercise has potential pitfalls. Every man over 50
 should get medical clearance before starting an intense exercise
 program. People with diabetes, high blood pressure, obesity,
 abnormal cholesterol levels, or other cardiovascular issues
 require special care. And because intense exercise is more likely
 to cause problems than moderate exercise, it's particularly
 important for competitive athletes to listen to their bodies and
 react promptly to signals of distress.

 Aerobic exercise has done a lot of good for many people. But
 because it is demanding, it has discouraged many others from
 exercising at all. That's why everyone should exercise for health
 and fitness, but only the motivated (and healthy) among us can
 set high-level aerobic fitness as a realistic goal.
<h2>
 Exercise for appearance's sake
</h2>
 Weight loss is the most common goal. You can get there with the
 moderate exercise you need for health — but for faster, more
 impressive weight loss, double your goal to 300 CME points, or
 about an hour of moderate exercise a day. It sounds like a lot,
 but remember that you can break it into chunks. Remember, too,
 that the little things you can build into your daily routine will
 make a big difference; climbing stairs and walking for
 transportation are prime examples. And to really make progress,
 cut down on the calories you consume as well as boosting the
 calories you burn with exercise.

 Sorry to say, you can't selectively shed fat from your belly,
 butt, or thighs. But you can use calisthenics and strength
 training to firm up your muscles, which will make you look
 thinner and better.
<h2>
 Exercising your options
</h2>
 So how much exercise do you need?

 Just enough to meet your goals. Make health your
 priority, and remember to get a check-up before you start a big
 new exercise push. Choose the activities that best fit your
 schedule, your budget, your abilities, and your taste. Construct
 a balanced program by adding the weight training, stretching, and
 exercises for balance that you need. Start slowly, build up
 gradually, and — above all — stick with it. As Yogi might have
 said, exercise is 50% ability and 90% persistence.
<div>Share This Page</div>

Because to stay healthy and avoid health diseases. We need to do exercise daily and consistently in order to enjoy life fully.

The amount of exercise a person needs varies, and depends on goals and preferences, ability and time. By mixing regular daily activities and workouts, strength training and balance exercises, the right amount will become evident.

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exerciseandfitness

Exercise & Fitness

Your brother plays tennis every weekend, and your son hits the gym three times a week. Your wife walks every day, and your daughter takes yoga and dance. You putter in the yard and enjoy a round of golf now and then, but you've finally decided to get serious about exercise.

To put good intentions into action, you need a goal. How much exercise do you need? Ask the U.S. Surgeon General, the Institute of Medicine, the American Heart Association, and the American College of Sports Medicine, and you're likely to get four different answers. But don't let that turn you off. In fact, you're the only one who can decide just how much exercise is best for you.

Become a Leader in Healthcare Quality and Patient Safety

The Master of Healthcare Quality and Safety program equips you with the operational skills and leadership vision to direct effective quality improvement and safety initiatives within healthcare organizations. The curriculum is tailored to help clinicians and administrators improve patient safety and healthcare quality in an increasingly complex and evolving environment. Attend an info session to learn more on how this program can advance your career.

People exercise for one of five reasons: for work, for health, for recreation, for competition, or for their appearance.

The amount of exercise you need depends on your reasons for exercising, on your starting point, and on how quickly you want to achieve your goals. And the type of exercise you choose depends on your personal abilities and preferences, on your schedule, and on the facilities at your disposal.

For better or worse, not many 21st century Americans fill their exercise quotas in the workplace. As recently as the 1850s, about 30% of all the energy used for agriculture and manufacturing in the United States depended on human muscle power. No more. We've replaced hoes with tractors, brooms with vacuums, and stairs with escalators. Freed from physical work, people have used mental work to create a society of enormous convenience and comfort. In the process, though, we've created a hidden energy crisis — not a shortage of fossil fuels, but a shortage of the physical activity the human body needs to ward off disease and reach its full potential.

Exercise is the best-kept secret in preventive medicine. Despite our other differences, we all need to exercise for health. Regular exercise provides essential protection against many of the diseases that plague our country. The list includes:

<ul><li>heart attack </li><li>stroke </li><li>high blood pressure </li><li>diabetes </li><li>obesity </li><li>osteoporosis and fractures </li><li>depression </li><li>colon and breast cancers </li><li>dementia (memory loss). </li> </ul>

What does it take to get these benefits? Less than you might think. The key is what exercise scientists call isotonic exercise — activities that use your large muscle groups in a rhythmic, repetitive fashion without making your muscles work against heavy resistance. We used to call this "aerobic" exercise because we thought it had to be intense enough to boost your heart rate into the aerobic range (70% to 85% of your maximum heart rate). We also called it "endurance" exercise because we thought it had to be sustained continuously to be beneficial. But we now know that neither of these long-held beliefs is true. In fact, you can get all the health benefits you need from moderate exercise that won't make you huff and puff, even if you do it in little chunks — as long as it adds up to enough total activity.

We coined the term "cardiometabolic exercise" (CME) to encompass a range of activities, from climbing the stairs in your office building to pushing yourself on an elliptical. All these things will improve your heart, your metabolism, and your health. The key is to do enough and to do it often enough. For health, doctors should "prescribe" at least 30 minutes of moderate exercise or 15 minutes of intense exercise a day. To see how your exercise stacks up, use the CME point system (see below), aiming to get at least 150 CME points a day.

Mix daily activities, formal workouts, and sports play to get the cardiometabolic exercise you need for health. And for best results, do some stretching nearly every day and some strength training two or three times a week. The older we get, the more we need these supplementary activities. And as the years roll on, most of us will also benefit from some simple exercises to improve balance and prevent falling, a major health problem for seniors.

Cardiometabolic exercise points for selected activities

How Much Exercise Do You Need? - Harvard Health Publications

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